Weight loss supplements, plans, guides, and experts are all over the world, providing no shortage of information on how get rid of unwanted pounds. However, only a small percentage of the population would gladly take those extra pounds, as the additional weight gain would improve possible health deficiencies and self esteem.

For underweight women and men, it's an uphill battle for those some who need to gain weight. Being underweight can be just as unhealthy as being overweight. 

Hence this diet revolves around consuming 500 additional calories a day, which experts agree is optimum for controlled weight gain. If eating an extra 500 calories a day doesn't seem to be doing the trick after a couple of weeks, you can experiment with 700 additional calories.

Sample Weight Gain Diet Meal Plan

Since the idea of eating to gain weight is based on consuming plenty of calories, 3 - 5 meals should be consumed daily with regular snacks. A healthy sample meal plan for gaining weight would feature a portion of lightly fried halibut (in olive oil), a baked sweet potato, two or three slices of whole grain bread, and some pudding or frozen yogurt for dessert.

A weight gain diet meal plan such as this provides ample calories by providing enough macronutrients like fats, protein, and carbohydrates. It should also be said that exercise plays an important part in weight gain just as much as weight loss. Besides eating properly, fewer cardio exercises and more strength exercises promote the building of lean muscle mass, and since lean muscle weighs twice as much as body fat but takes up half the space, healthy weight gain can be attained without contributing to any body fat additions.

Most doctors agree that to gain weight in a healthy fashion requires eating calorie dense yet nutritious food.

An example of a breakfast while on the weight gain diet includes granola, chopped nuts, a banana, milk and juice.

A weight gain diet plan for lunch would involve 1/2 an avocado, a can of tuna in oil, two sliced tomatoes, a handful of olives, mixed salad leaves, 2 teaspoons of olive oil and a tbsp of sesame seeds, and whole grain crackers. You are also allowed snacks spaced mid-way between meals, and must eat a sensible dinner.

The key to formulating any meal for weight gain is to concentrate on a sensible blend of complex carbohydrates , lean protein , and healthy fats . When attempting to gain weight, it is often beneficial to eat multiple small meals per day, rather than a few large meals. Especially when coupled with exercise, eating multiple small meals encourages your body to use the calories to build lean tissue (muscle).

Metabolism
The problem with gaining weight is usually an issue of high metabolism, although illness or body type can be culprits as well. Regardless, the approach for achieving a healthy weight remains the same: it's all about food choice.

Not being able to gain weight isn't an excuse to eat whatever one likes - just because a person can quickly metabolize fat around the waistline doesn't mean they can metabolize artery-clogging fat. Planning food choices means choosing the right macronutrient content. There are 4 calories per every gram of protein and carbohydrate and 9 per every gram of fat, so meals should contain foods high in these nutrients.

Healthy Weight Gain Diet
High metabolism is the main problem of those who want to gain weight, so the idea is to overload it and slow it down. This can be done by consuming more daily calories than the body can burn, which generally means an extra 500 to 1,000 calories every day. As stated before, this doesn't mean taking the unhealthy path. Cold water fish such as mackerel, halibut, cod, and salmon are high in healthy fats (thus calories) as well as protein. High calorie and heart friendly olive oil can be used in lieu of vegetable or canola to lightly fry food, while veggies like avocados are fattening and flavorful. Nuts and seeds are an excellent source of energy.

Other Ways To Help Me Gain Weight
In order to gain weight some might indulge in fattening fast foods, but this is definitely the wrong route to take if you want to remain healthy. The focus should be on eating nutritious foods from a variety of sources. Some programs recommend expensive weight gain powders, tablets or vitamins, but these supplements are not necessary so long as you are eating a well-balanced diet that includes more calories per day than you burn. People usually gain about 1 pound per week when they appropriately follow the weight gain diet.

Gain Weight Fast

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