Article in English: Get a small journal, or maintain a log on your computer, in which you list everything that you drink and eat throughout the day. Try to write down both the portions and a description of the item itself. Then, on a daily basis, go through and track how many calories that you are consuming.  If you are unsure about the nutritional profile of a particular food, you can go online and look for a free calorie or nutrition calculator. There are a number of food diary apps available for download as well, such as Rise Up and Calorific.  Keeping a log can encourage you to eat healthy foods as well. It can also help you to identify if you have a tendency to eat poorly at certain periods of the day. Gaining weight requires that you consume additional calories. To gain steadily over a month, you should aim for a 5 to 10% increase from a standard calorie intake, determined by your age and weight. To stay healthy, you’ll want to eat additional portions of good foods, instead of going for high-fat junk foods. A few examples of healthy, filling foods are: bananas, almond butter, sweet potatoes, and lean meats. If, for example, you are trying to bulk up and normally eat one banana a day, you may want to boost it up to three per day. A good rule to follow is to make sure that you eat a full meal or snack at least every four hours. This will keep your energy level balanced and will allow you to consume more calories over the day. If you skip meals, you are forcing your body to break down tissues in order to continue functioning, which does not promote healthy weight gain. If you are trying to gain weight, it may be a good idea to eat a filling meal right before bed. This will give your body the nutrients that it needs to repair itself overnight. A whole-grain pasta dish is always a good option. To gain weight in a healthy way, you’ll need enough protein to fuel your muscles, along with some excess. A good rule of thumb is to consume 0.8 grams of protein per pound (1.6 grams per kg) of body weight each day. However, be aware that...

Summary in Indonesian:
Miliki jurnal khusus untuk mencatat makanan dan minuman yang masuk ke tubuh Anda. Makanlah lebih sering. Makanlah setiap beberapa jam. Tingkatkan asupan protein. Pilih camilan yang menyehatkan. Santap kalori dalam bentuk cairan. Ubah pola makan Anda jika tidak terjadi perubahan yang signifikan.