An extra 500 calories per day is enough to help you gain weight, but should not leave you feeling sluggish, bloated or sick.  Just by gaining an extra 500 calories a day (which is pretty easy if you follow the instructions below) you can aim to gain between 1lb and 1.5 lbs per week. However, it is important to be aware that these extra 500 calories should be gained in a healthy way, by eating more calorie-rich foods that are still packed with vitamins and nutrients. Gaining weight by eating more junk food is not a good idea, as it will leave you feeling unwell and sapped of energy, and could lead to further health problems down the line. You might also boost your calorie intake by adding a protein powder to your diet. Protein powders are rich in lean protein and extra calories and can be blended into foods like smoothies, yogurt, hot cereals, and others. You should always consult with your doctor or nutritionist before embarking on a weight gain plan. Foods containing healthy fats are full of nutrients and also high in calories, making them a great option for weight gain.  Foods containing plant fats should be your first option - this includes items such as nuts, seeds, peanut butter, avocados and olive oil. Spread peanut butter (or almond butter) on toast, eat half an avocado with every meals, eat handfuls of nuts or seeds as a snack and sprinkle olive oil over salads and veggies. You can also gain some healthy fats from animal sources, however these foods also contain saturated fats (the unhealthy kind) so you should only eat in moderation. Foods containing healthy animals fats include lean meats and full fat dairy products - although if you have high cholesterol, you should probably stick to low-fat options. Protein-rich foods are your best friend when you're trying to gain weight healthily. They help to build lean muscles, rather than adding much fat. Eating protein is particularly important if you plan on doing strength gaining exercises.  Good sources of protein include lean meat, fish and poultry, in...

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Write a summary of the previous text in Indonesian:
Konsumsilah 500 kalori tambahan setiap hari. Konsumsilah lebih banyak lemak sehat. Konsumsilah lebih banyak protein. Memasaklah menggunakan minyak atau mentega. Minumlah lebih banyak kalori.