How to Gain weight | Weight Gain Recipes | Weight Management Tools

Weight Gain Planning Strategy

It is harder to gain weight than to lose it. We need a step by step plan to gain weight

Follow a balanced diet with sufficient fluids, micro and macro nutrients and an exercise program. You don't want to gain weight just in fat, you also need to increase muscle mass and bone density.

You may also make life style changes Weight Gain Lifestyle Changes

Step 1: Analyze weight, EER and BMI

First determine that you are actually underweight.

On day 1, you need to analyze the problem, determine end goals (target). To this end, I have provided an EER and BMI Calculator . Weigh your self and note down following numbers:
1. Your current weight
2. Estimated Energy Requirement (EER): This is the amount of energy needed to maintain your current body weight.
3. Current BMI: This gives your current Body mass index. If your current BMI is less than 18.5, you are under weight.

4. Current EER: This is the number of calories needed to maintain your current weight.

5. Minimum, Median, and Maximum Weight
6. Minimum, Median, and Maximum EER

Step 2: Determine your Target Daily Calorie Intake level

Your eventual goal is to attain Median weight. However, you must plan on gaining one to two pounds per week. Add 500 to 1,000 to your Current EER (Step 1), to gain one to two pounds per week. This will be your Target Calorie intake. To gain one pound, you need to increase your intake by 500 calories per day.

Step 3: Determine your food intake pattern for Daily Calorie intake

Enter your Target Daily Calorie intake in to Food Pattern Calculator . This will give you the food pattern you should eat for a balanced diet.

Now select the foods and appropriate servings for each food group. Weight Gain Food Groups and servings .

Step 4: Prepare your daily menu

You can Download (Print) Daily Activity Log. You can download and print this document. Use this sheet to track your food intake. Fill out the bottom line for each food group as determined by the Food Pattern Calculator. Make your menu and total up the needed amounts in the food groups.

Weight Gain Recipes Cooking Homepage

Step 5: Prepare daily food Intake Schedule

Prepare daily food intake schedule with following three goals.

1. Eat five to six times per day to distribute calories.

2. Allow 2½ to 3 hours in between each meal

3. Allow about 5 hours in between each major meal: breakfast, lunch and dinner.

The example follows.

5:30 am Wake up

8:00 am Breakfast

10:15 am Mid morning snack

1:00 pm Lunch, Omega-3 supplement

3:00 pm Mid Afternoon Snack

6:00 pm Dinner, Multi Vitamin supplement

8:00 pm night snack

Step 6: Determine your daily fluid intake level

Enter your current weight in to Fluid Intake Calculator . This will give you the amount of fluid must intake. Fluids include water, coffee/tea, milk, juices, and any other beverages.

Step 7: Keep a diary of your food intake

Download (Print) Daily Activity Log and keep a track of your daily food intake.

Step 8: Start Exercise program

It should be resistance exercise to increase muscle mass.

Step 9: Omega 3 Supplement

Studies have shown for Omega 3 supplement to reduce Triglycerides. It may also help raise good cholesterol.

Choosing Fish Oil supplement

Choosing Plant oil Omega 3 supplement

Omega 3 (DHA) Marine Algae supplement

Choose one of the above Omega 3 supplements. I suggest taking one supplement after eating breakfast with one cup of water. The supplement should not be taken on empty stomach.

Step 10: Multi Vitamin and Multi mineral supplement

If your caloric intake drops below 1,600 Calories per day, you should take one Multi Vitamin supplement after eating dinner with one cup of water. The supplement should not be taken on empty stomach.

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