While many overweight people find it difficult to shed the extra pounds, those who are underweight face their own challenges trying to gain additional weight.
It is advisable to concentrate on gradual and healthy weight gain and restore a desirable ideal body weight according to one’s height, gender and age.
You should be eating at least 6 small meals a day, rather than sticking to 3 square meals. You could divide it as 3 main meals and 3 snacks. You need to be eating every 2-3 hours.
But you want to make sure most of those calories are good calories. You could easily get 3,000 calories eating junk food like, pizza’s, burgers, and sipping on your favorite fizzy sweetened drinks, but that will just make you fat.
If you want to build muscle, you want to eat healthy calories that are loaded with good protein, good carbohydrates and healthy fats.
Bread, cereal, rice, whole wheat, dalia and pasta: granola, bagels, biscuits,and corn-bread are good sources of carbohydrates.
Fruits: Consume dried fruits, fruit nectars and large quantities of fresh fruits
Vegetables: Include avocado, olives, potatoes, peas, corn and squash in your diet.
Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, swordfish, omelets, nuts, peanut butter, kidney beans, chickpeas will help you gain weight.
Include dairy products like milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes.