Even something as simple as chocolate milk is a good way to get in your protein, although be mindful that most chocolate milks contain a lot of sugar, which isn’t good for you in large quantities. [2] X Research source Also try to eat protein right before going to bed. Drink some milk or eat some yogurt to fuel you through the night. This may also help you recover if you work out frequently. [3] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Stir in protein powder to your yogurt, oatmeal, and other foods to add a protein and calorie boost. [4] X Research source
Another calorie-dense food is dried fruit, such as dried apricots, figs, or raisins. [6] X Research source Eat complex carbohydrates, such as brown rice, bulgur, barley, whole grains, and quinoa. Avoid simple carbs like white flour, sugar and white rice.
Milk powder can make your dish creamier, though a tablespoon or 2 won’t make much difference.
For instance, if you’re enjoying some mashed potatoes, stir in some olive oil to make them creamier. For a quick mid-afternoon snack, a handful of almonds or peanuts is a good option. Seeds such as sunflower and pumpkin seeds have a high level of calories and also contain “good” fats that raise your good cholesterol levels. [9] X Research source Use coconut oil sparingly. Although it does boost your “good” cholesterol levels, it is 90% saturated fat and too much of it could cause health issues. Other oils, such as olive oil and soybean oil, provide more health benefits. [10] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
You might consider having 1 treat daily.
Bland foods such as mashed potatoes and macaroni and cheese can be good choices, since they’re packed with calories but unlikely to upset your stomach when you’re sick.
Make sure to eat balanced meals with protein, whole grains, vegetables, and fruit. Fish is a great protein that is high in nutrients. Don’t forget bright-colored vegetables, leafy greens, and also include dairy in your diet, as well.
If you can’t eat huge meals because it upsets your stomach, eat smaller meals throughout the day. Don’t skip meals.
For instance, try a piece of whole grain bread with banana and peanut butter or some celery with hummus and feta cheese. [15] X Research source
For instance, you can mix dried fruit, chocolate chips (dark is best), rolled oats, and a nut butter. Make them into golf-ball size portions, and store them wrapped individually in parchment paper or wax paper. [17] X Research source For quick snacks, keep trail mixes on hand, as the mix of nuts and dried fruit is calorie-dense. [18] X Research source
You want to skip sodas, which don’t offer much nutrition. Instead, drink smoothies, liquid yogurt, and even fruit juice, all of which have calories and nutrients. [20] X Research source
Instead of drinking water before you eat, try drinking a calorie-rich drink while eating, such as fruit juice or a smoothie. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
One reason you want to skip these calories is they won’t help you build muscle or bone, which help support your added weight. [24] X Research source
In addition, exercise increases your appetite, making you want to eat more. [26] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source A simple exercise to start with is bicep curls. Hold a weight in each hand. Your arms should be bent at the elbows so the weights are out in front of you. Lift the arms together to your shoulders, then slowly bring them back down. Repeat 6 to 8 times. Rest, and do it again. [27] X Research source You can also try exercises such as swimming, biking, or doing push-ups.
Type 1 or type 2 diabetes Hyperactive thyroid, which is an overactive thyroid Celiac disease Anorexia nervosa Bulimia Stress Depression Certain medical treatments, like chemotherapy
If you’re underweight when you conceive, you’ll typically need to gain 28 to 40 lb (13 to 18 kg) during pregnancy. If you’re at a healthy weight for your height, you’ll usually gain 25 to 35 lb (11 to 16 kg). If you’re overweight, you may need to gain 15 to 25 lb (6. 8 to 11. 3 kg). If you’re considered obese, you might expect to gain 11 to 20 lb (5. 0 to 9. 1 kg).
Don’t start a new diet or exercise plan without discussing it with your doctor. They can help you understand what’s safe for you to try. Exercise is important for your health, so you shouldn’t stop exercising to gain weight. Your doctor will help you figure out how to get at least 150 minutes of moderate exercise a week without halting your weight gain.
For instance, you may take insulin or medication to stimulate your body’s use of insulin if you have diabetes. [32] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U. S. National Institutes of Health Go to source If you have hyperthyroidism, your doctor may prescribe medication to shrink your thyroid. In rare cases, they might recommend a simple surgical procedure to remove part of your thyroid. [33] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you have celiac disease, your doctor will help you eliminate gluten from your diet. They may also recommend supplements to boost your nutrients or a medication to help reduce inflammation in your digestive system. If you have anorexia nervosa, bulimia, high stress, or depression, you may be able to work with a therapist to overcome your illness.
Your doctor may be able to give you additional tips. Everyone is different, so what works for someone else may not work for you. Try not to give up because there’s likely something that will work for you.
