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Diet.:High Calorie Diet For Underweight.: Eating A Healthy Breakfast

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The document provides recommendations for a high-calorie diet and exercise routine to help underweight individuals gain weight in a healthy manner, including eating smaller, more frequent meals with calorie-dense foods and drinks, as well as strength training exercises targeting the chest, back, legs, shoulders, biceps and triceps. Sample meal plans, calorie counts of common foods, and multi-step exercise routines are outlined to support weight gain through muscle building and increased calorie intake.

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Diet.:High Calorie Diet For Underweight.: Eating A Healthy Breakfast

Uploaded by

Harris Austria
181 views5 pages
The document provides recommendations for a high-calorie diet and exercise routine to help underweight individuals gain weight in a healthy manner, including eating smaller, more frequent meals with calorie-dense foods and drinks, as well as strength training exercises targeting the chest, back, legs, shoulders, biceps and triceps. Sample meal plans, calorie counts of common foods, and multi-step exercise routines are outlined to support weight gain through muscle building and increased calorie intake.

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Dexter DIET

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The document provides recommendations for a high-calorie diet and exercise routine to help underweight individuals gain weight in a healthy manner, including eating smaller, more frequent meals with calorie-dense foods and drinks, as well as strength training exercises targeting the chest, back, legs, shoulders, biceps and triceps. Sample meal plans, calorie counts of common foods, and multi-step exercise routines are outlined to support weight gain through muscle building and increased calorie intake.

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Download as doc, pdf, or txt
181 views5 pages

Diet.:High Calorie Diet For Underweight.: Eating A Healthy Breakfast

Uploaded by

Harris Austria
The document provides recommendations for a high-calorie diet and exercise routine to help underweight individuals gain weight in a healthy manner, including eating smaller, more frequent meals with calorie-dense foods and drinks, as well as strength training exercises targeting the chest, back, legs, shoulders, biceps and triceps. Sample meal plans, calorie counts of common foods, and multi-step exercise routines are outlined to support weight gain through muscle building and increased calorie intake.

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DIET. :High Calorie Diet for Underweight.

Calories are the basic unit of energy found in all foods and are necessary to maintain the body's vital functions or basil metabolic rate. People who are underweight may suffer from compromised immune systems and weakness. High-calorie diet can help to put on healthy pounds and reach a healthy weight.

Eating a Healthy Breakfast Breakfast should include protein and plenty of fiber; the combination will help satisfy your hunger and will keep you feeling full until lunch time. The protein can come from low-fat meat, eggs, nuts or dairy products. High-fiber foods include fruits, vegetables and whole grains. A healthy breakfast doesn't need to be extravagant or take a long time to prepare. Try something simple like a hard boiled egg, whole grain toast and 100% fruit juice. And there's nothing wrong with a bowl of whole-grain cereal with berries and low-fat milk.

If you really don't time to eat breakfast, you can split it up into two smaller meals. Eat a hard boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts.

Frequent Meals Rather than three meals a day, eat five or six smaller portions. High-calorie fruit and vegetables include bananas, pineapple, avocados, peas, corn, potatoes and winter squash. Eat high-fiber cereal sprinkled with ground flaxseed. Eat lean meat and fish. Include with dinner whole-grain bread, such as rye and pumpernickel, and dip it in extra-virgin olive oil.

Healthy Drinks Drink plenty of water throughout the day, but avoid coffee, tea and diet soda, which offer low calories and no nutritional value. Instead, drink calories in fruit shakes made with milk or yogurt. Avoid drinking just before or during a meal. A smoothie recipe from the McKinley Health Center at the University of Illinois combines one cup of bananas or berries, one cup of vanilla yogurt, 1/2 cup of milk, 1/4 cup of fruit juice and 1 tbsp. of ground flaxseed in a blender and process until smooth. Peanut butter also is a healthy addition to a shake.

Calorie Rich Foods Recommended for Weight Gain


Sesame Butter (Tahini) Whole Wheat Crackers Raisins Whole Wheat Bread Coconut Milk Avocados Brown Rice Oatmeal (Oats)
595 calories per 100 gram serving 443 calories per 100 gram serving 299 calories per 100 gram serving 266 calories per 100 gram serving 230 calories per 100 gram serving 160 calories per 100 gram serving 111 calories per 100 gram serving 167 calories per ounce (28 grams) 416 calories per cup (ground) (94 grams) 434 calories per cup (145 grams) 133 calories in 2 slices (50 grams) 89 calories in a fluid ounce (15 grams) 18 calories per cracker (4 grams) 78 calories in 50 raisins (26 grams) 67 calories per slice (25 grams)

1104 calories in 2 cups (480 552 calories per cup (240 grams) grams)

368 calories per cup pureed 322 calories in an average (230 grams) avocado (201 grams)

432 calories in 2 cups (390 216 calories per cup (195 grams) grams)

71 calories per 100 332 calories in 2 cups (468 166 calories per cup (234 gram serving grams) grams) 154 calories per cup (8oz)

Grape Juice (100% 61 calories per 100 308 calories per glass Juice) Pineapple Juice (100% Juice) Juice)
gram serving

(16oz) (2 cups) (506 grams) (253 grams) 133 calories per cup (8oz)

53 calories per 100 266 calories per glass gram serving

(16oz) (2 cups) (500 grams) (250 grams) 117 calories per cup (8oz)

Apple Juice (100% 47 calories per 100 234 calories per glass
gram serving

(16oz) (2 cups) (496 grams) (248 grams)

Orange Juice (100% Juice)

45 calories per 100 224 calories per glass gram serving

112 calories per cup (8oz)

(16oz) (2 cups) (496grams) (248 grams)

For Weight Gaining:


Add high calorie foods to existing dishes - Nuts, seeds, and dried fruit make a great addition to salads, rices dishes, pasta dishes. Add healthy fats and oils to existing dishes - Add olive oil, peanut oil, or safflower oil to as many foods as possible. I.E.: rice, sandwhiches, salads... Increase portion sizes - Create larger meals of calorie dense foods like rice, mashed potatoes, and pasta. Drink Calories - Drinks are an easy way to intake calories on the go. Drink juice, soy milk, milk, smoothies, and other healthy high calorie beverages. Do Muscle Building (Anarobic) Exercizes - Muscle building exercizes increase appetite and also increase weight as your body builds muscle. This is especially true when combined with high protein foods like nuts, peanut butter, fish, or beans.

Exercise for Gaining Weight


Tips and Warnings Consume plenty of calories to build muscle weight. Do a minimal amount of aerobic exercise so most of the food you eat contributes to adding muscle. Use a spotter when working with dumbbells and barbells to reduce your risk of dropping the weight on your body. Use correct form to prevent muscle strains and joint sprains. Things Needed Dumbbells Barbells Exercise bench Medicine balls Rebounder Exercise band

Chest and Back


Step 1
Do flat bench presses and one-arm dumbbell rows at the beginning of your chest and back workout. Alternate one set of bench presses with two sets of dumbbell rows, one set per side. Start with three sets of each exercise, gradually increasing to five or six sets, recommends the American College of Sports Medicine.

Step 2
Perform incline bench presses and barbell rows for your second pair of exercises, following the same pattern of sets and reps for flat bench presses and one-arm rows.

Step 3
Include flat dumbbell flies and lateral pull downs at the end of your workout.

Legs, Shoulders and Abdominals


Step 1
Do squats and barbell shoulder presses at the beginning of your legs and shoulder routine on Wednesdays. Perform alternate sets of these exercises, building up to five or six sets of six to 15 reps. Alternatively, do squat jumps and shoulder presses with a medicine ball. Hold the ball at chest level as you squat down and toss it above your head while you jump up,

Step 2
Include straight-leg dead lifts and dumbbell lateral raises as your second pair of exercises. Use the same pattern of sets and repetitions as you did for squats and shoulder presses.

Step 3
Complete walking lunges and weighted crunches on an exercise ball for your third pair of exercises.

Step 4
Alternate one set of full sit-ups on a decline bench with medicine ball oblique throws against a rebounder for five to six sets per exercise.

Biceps and Triceps


Step 1
Use an exercise band with handles to do alternate sets of biceps curls and one-arm triceps extensions, recommends Vehrs. Perform as many as five or six sets.

Step 2
Include chin-ups with your palms facing you to work your biceps.

Step 3
Do push-ups with your hands at shoulder-width distance, keeping your elbows close to your rib cage to work your triceps.

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