The Ultimate Guide to Gaining Fat


Most nutrition and health guides focus on losing body fat, not gaining it. As a result, you may lack information on how to gain fat the right way. Whether you’re trying to gain weight for health reasons or because you’re preparing for a role as an actor, there are ways to gain fat that are safer and healthier than not exercising and eating junk food. If you stick to the right diet, you can gain as much weight as you want while staying healthy.

Prepare for gaining body fat

Go to a doctor.

Before making any dietary or physical changes, you should be thoroughly evaluated by a doctor. If you already have health conditions like high blood pressure or high cholesterol, your doctor may advise against gaining weight. Always take a doctor’s advice seriously before attempting this type of change. Certain health issues require you to maintain a certain weight. Thyroid problems, digestive system problems, diabetes, and cancer can all lead to serious weight loss that can jeopardize your health. Being underweight can also pose a health risk, as it can lead to a weakened immune system, anemia, hair loss and reduced bone density, among other things. Excessive physical activity can also cause you to become underweight. If you are an athlete, it would be good for you to gain some body fat as it will give you more energy and allow you to train longer.

Set yourself a goal.

You need to have a clear goal in mind when gaining weight: How much body fat do you want to gain? Within what period? By thinking about this and making a plan for it, you can manage your weight gain more effectively. Start by thinking about how much weight you want to gain. This can either be a personal goal or one that you have set with your doctor. Whatever applies to you, you need to have a specific value in mind before you start gaining weight. Remember that a body generally gains weight when it takes in more calories than it uses. Therefore, when creating your plan, you need to figure out how much you need to eat each day to balance your calorie consumption appropriately. There are several methods to calculate this. Click here to go to a page where you can calculate your basal metabolic rate and daily calorie consumption. For tips on how to set a goal and follow through with it, see Setting Realistic Goals.

Plan to take it slow.

Giving your body far more calories than it is used to puts stress on and compromises your heart, blood pressure, digestion and other bodily functions. Increase your calorie intake slowly to allow your body to adjust to the increased calorie intake. Start taking in about 300 calories more per day for the first week, then increase to 600 calories, and so on. This will help prevent the weight gain from putting unnecessary strain on your body. Break your weight gain into phases. Determine how much weight you want to gain in a week or a month. This way you can slowly get your body used to the weight gain and don’t overdo it at first. Like weight loss, weight gain should be slow. Gaining half a pound a week is a healthy pace.

Create a meal plan.

To gain weight, you have to eat a lot more. Instead of junk food, you should focus on foods that are both nutrient and calorie dense. There are many foods that can help you gain weight while providing all the nutrients you need to stay healthy. Plan to eat more than three meals a day. Increase the number of meals you eat to five or more, and also eat small snacks throughout the day. Make sure all your meals are balanced. Each meal should contain carbohydrates, proteins and unsaturated fatty acids. These three nutrients are the main contributors to weight gain. Eating more frequently and adding more healthy foods to your diet can be quite costly. It would also be helpful to align your budget with your new diet.

Plan to do some strength training as well.

In addition to fat gain, muscle gain also leads to weight gain. Starting regular strength training will ensure that all the nutrients you’re getting are getting the most out of them. Building muscle will help keep you strong and healthy while you gain weight.

Eat right

Eat foods rich in unsaturated fats.

Of course, you need fat to increase your body weight, but not all fats are the same. While saturated and trans fats help you gain weight, they also raise your cholesterol levels and increase your risk of heart disease. Unsaturated fatty acids, on the other hand, help reduce your risk of heart disease and strengthen your immune system. Therefore, make sure that each of your meals contains some fat. When it comes to gaining weight, look to these “good fats” to help you gain fat because they will continue to provide you with the nutrients your body needs. Nuts, peanuts, types of oily fish (e.g. salmon and mackerel) and avocados are rich in unsaturated fatty acids and calories and also provide you with important nutrients. Eat these foods with your meals or make them your snack between meals.

Consume carbohydrates from whole grains.

Carbohydrates serve as a source of energy for your body. If you don’t burn this energy, it gets stored as fat, which contributes to your weight gain. After fats, carbohydrates are a key component of weight gain, so you need plenty of them in your meals. You should get your carbohydrates from whole grain rather than white flour products. White flour is bleached and specially processed, losing most of the important nutrients. Products made from wholemeal flour provide you with fiber, vitamins and important minerals in addition to carbohydrates. Replace white flour products with whole wheat bread, whole-wheat pasta, and brown rice. Include carbohydrates with all meals to help you gain weight.

Use dairy products with natural fat content.

Dairy products are important to your diet because they contain calcium and vitamins. Most dairy products are also reduced-fat, but you should opt for the full-fat variety to increase your calorie and fat intake. Eat whole milk, cheese, and yogurt with natural fat content. Also, cook with butter instead of oil to increase your fat intake. Substitute a glass of whole milk for certain beverages to absorb more fat. But keep in mind that these products contain a lot of saturated fat. However, there is evidence that whole milk products are actually said to reduce the risk of heart disease.

Include meat in your diet wisely.

The proteins and fats you get from meat are important for your weight gain, but be careful with red meat. Studies suggest that excessive consumption of red meat can lead to cardiovascular disease and several types of cancer. Therefore, only eat three to five servings per week to stay healthy. Eat poultry on the other days to get protein and unsaturated fat.

Enhance foods with high-calorie ingredients.

You can keep eating many of the foods you normally eat and make them help you gain weight by adding a few ingredients. Some healthy and effective ways include: Adding hard-boiled eggs to salads. Add cheese to sandwiches, eggs and salads. Add meat to soups and sauces.

Employ techniques that help with fat gain

Avoid processed foods and refined sugar.

Just because you want more body fat doesn’t mean you should stuff yourself with junk food all day. You need to focus on high-calorie, high-fat foods that are still good for you. Refined sugar contains no nutrients and can lead to diabetes, heart disease, decayed teeth, hormone problems, and other health problems. Avoid as many sweet foods as possible. Candies, cakes, cookies, and most other sweet foods are full of sugar. Drink fewer or no fizzy drinks at all. A can of fizzy drink contains more sugar than an ordinary dessert. There are also some supposedly “healthy” foods that contain a lot of sugar. These include canned fruit, dried fruit, fruit yogurt, protein or energy bars, fruit juices, and certain breakfast cereals. Always read the ingredients on the label before buying to find out if you are unintentionally including sugar in your diet.

Eat before bed.

When you sleep, your body needs fewer calories. The food you eat before bed is, therefore, more likely to be stored as fat. Use this to your advantage by having a late dinner or taking a little nap after lunch.

Don’t drink anything 30 minutes before eating.

Liquids also fill your stomach, so you are quickly full. To avoid this, you should not drink anything half an hour before eating. This ensures that your stomach is empty at mealtime and you can eat your entire portion.

move right

Just because you’re trying to gain weight doesn’t mean you shouldn’t stop exercising. In fact, lack of exercise and inactivity are very unhealthy. Weightlifting can hurt your weight gain if done incorrectly. Resistance training increases your metabolism so you burn calories. Therefore, supply your body with a lot of calories after training in order to compensate for the calorie consumption and continue to gain weight. Stretch regularly too. Lack of exercise makes your muscles stiff and there is a risk that your mobility will suffer. So make sure you stretch your legs, arms, hips, and back every day to keep your body flexible.

Use protein shakes to gain weight.

In addition to increasing your food intake, you can also gain body mass by consuming protein shakes and protein powders. A variety of products can provide you with proteins that can help you gain weight and build muscle. Remember to always use the products as directed. Whey protein powder is a popular supplement that you can mix into various beverages. For example, you can mix fruit, yogurt, and a few tablespoons of protein powder into a smoothie. There are also many different protein drinks and protein bars that you can buy in fitness shops, among others. Use them as a snack between meals to provide you with plenty of protein. Read the labels carefully before purchasing these products. Many are high in sugar, which can be harmful. Find a product that is low in sugar.


About the Author

Edison Greenwood

Edison Greenwood is a Outreach Editor for Freevoucherhub. He has worked for years in SEO and Digital Marketing and has a long history in e-commerce industry. When not writing he teaches yoga, editing videos, and DIY furnitures.