Most health and diet advice focuses on reducing fat, not gaining it. Therefore, you may not have the information on how to gain fat the right way. Whatever your reasons, for health reasons or as preparation for a movie role, there is a safer and healthier way than ignoring exercise and eating fatty foods. By following the right program, you can gain the desired fat while maintaining your health.
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Part 1 of 3: Getting Ready to Gain Fat
Step 1. Visit a doctor
Before making changes to your diet and body size, you should get a full evaluation from your doctor. If you have health problems such as high blood pressure or high cholesterol, your doctor may not approve of weight gain. Take your doctor's advice seriously before implementing changes.
- There are certain medical conditions that require weight gain. Thyroid problems, digestive health problems, diabetes, and cancer can all lead to drastic weight loss that is dangerous to health. Being underweight can pose health risks such as a weakened immune system, anemia, hair loss, and reduced bone density.
- Very high levels of physical activity can also cause weight loss. If you're an athlete, adding fat may be good because fat can increase your energy levels and allow you to work out longer.
Step 2. Set goals
You need a clear plan to implement the weight gain plan. How many kilograms do you want to add? When is the deadline? By knowing it and setting a schedule, you can gain weight more effectively.
- Start by determining how many extra pounds you want. This number could be your personal goal, or a doctor's recommendation. Either way, you need concrete numbers to get started.
- Remember, the basic way to gain weight is to get more calories than you burn. So when planning, you need to know how many calories you need to eat each day to replace the calories burned. There are various ways to calculate it. To calculate daily calorie burn, try this link:
- Look for information on how to effectively set goals so that you can set goals and act on them.
Step 3. Plan to start slowly
Filling your body with hundreds of calories more than you need can be harmful to your heart, blood pressure, digestion, and other body systems. Add calories gradually so your body can adjust. Start with an extra 200 calories a day for about a week, then increase to 300, and so on. This will help you avoid the initial shock when your body is just starting a weight gain program.
- Divide the program into stages. Decide how many pounds of gain you want per week or per month. Thus, the body can adjust more than if the program was started drastically.
- Just like losing weight, you need to gain weight gradually. A healthy increase is about 0.25 to 0.5 kg per week (by adding 250 to 500 calories to the daily intake). Don't add more than 500 calories a day.
Step 4. Arrange the menus
You should eat more. Focus on nutrient-dense and calorie-dense foods, not unhealthy foods. There are many foods that will help you gain weight and also contain all the nutrients you need to stay healthy
- Plan to eat more than three times a day. Increase it to five times or more, including snacks.
- Make sure all your meals are balanced. Each meal should contain carbohydrates, protein, and unsaturated fats. These three are the most helpful nutrients in a weight gain program.
- Eating more often with healthy foods does cost extra. It's a good idea to create a new budget that fits your new diet plan.
Step 5. Plan to do strength training
In addition to adding fat, adding muscle will also help increase weight. With strength training, all your nutrients will be put to good use. Muscle building ensures that your strength and health is maintained during a fat gain program.
Part 2 of 3: Eating the Right Food
Step 1. Choose foods high in unsaturated fats
You do need fat to gain weight, but not all fat is equal. Saturated fats and trans fats will help you gain weight, but they will also increase your cholesterol and your risk of heart disease. However, unsaturated fats help reduce the risk of heart disease and boost immunity. Make sure all your food contains some fat.
- Focus on "good fats" to increase body fat and ensure you get the nutrients you need.
- Nuts, peanut butter, fatty fish such as salmon and mackerel, and avocado are high in unsaturated fat and calories, and still provide essential nutrients. Include these foods in your main course or snack every day.
Step 2. Eat whole grains or cereals for carbohydrates
Carbohydrates serve as a source of energy for the body. Energy that is not burned will be stored as fat and help increase weight. After fat, another important contributor is carbohydrates. So you need lots of carbohydrates.
- Focus on whole grains, not white refined carbohydrates. Processed products have been processed and bleached so that most of their essential nutrients are lost. Meanwhile, whole grains provide carbohydrates, fiber, vitamins, and essential minerals.
- Replace white products with whole-grain breads and pastas, as well as brown rice. Include these carbohydrates in all dishes.
Step 3. Use full fat dairy products
Dairy products are important to your diet because they contain calcium and vitamins. Most dairy products are available in low-fat variants, but you'll need full-fat versions to increase your calorie and fat intake. Drink whole milk and yogurt made from whole milk.
- Replace sugary sodas (which do not contain vitamins and nutrients) with whole milk to increase fat intake and provide nutrients to the body.
- Remember that whole milk is higher in saturated fat. However, there is evidence that full-fat dairy products actually reduce the risk of heart disease.
Step 4. Enter the meat menu carefully
Protein and fat from meat are important for weight gain. However, be careful with red meat. Studies conclude that excessive red meat intake can lead to cardiovascular disease and some types of cancer. Limit red meat consumption to three to five servings a week to stay healthy. On other days, eat poultry.
Step 5. Add high-calorie ingredients to the dish
You can continue to eat your usual food, but add a few ingredients. Here's how to add healthy and effective food:
- Add a hard-boiled egg to a lettuce dish.
- Add cheese to sandwiches, eggs, and lettuce dishes.
- Add sauce and fat to the meat.
Part 3 of 3: Using Fat Gaining Techniques
Step 1. Avoid refined sugar
Just because you want to gain fat doesn't mean you have to eat unhealthy foods throughout the day. You should focus on high-calorie, high-fat foods that provide vitamins and nutrients. Processed sugar has no nutritional value and can lead to diabetes, heart disease, tooth decay, hormone problems, and other health problems.
- Avoid sweet foods. Candies, cakes, cakes and other desserts are full of sugar.
- Reduce or avoid soft drinks. A can of soda contains more sugar than a dessert cake.
Step 2. Eat before bed
During sleep, the body only needs a few calories. Food eaten before bed will be stored as fat. Take advantage of that fact by eating a heavy snack before bed, when combined with strength training or going to bed after lunch.
Step 3. Do not drink 30 minutes before eating
The liquid will fill your stomach and fill you up quickly. To avoid these effects, do not drink half an hour before eating. Thus, the stomach remains empty and you can finish your meal.
Step 4. Exercise properly
Gaining weight does not necessarily mean avoiding exercise. In fact, not moving your body and avoiding physical activity is actually unhealthy.
- Lifting weights will prevent fat gain if not done properly. Resistance training increases metabolism, which in turn burns more calories. Fill your body with calories after exercise to compensate for fat burning and ensure weight gain.
- Also, stretch regularly. Lack of activity will make muscles tense and increase the risk of loss of mobility. Make sure you stretch your legs, arms, hips, and back every day to keep your body functioning as it should.
Step 5. Use protein shakes to gain muscle
Apart from eating more, you can also increase body mass with protein shakes and protein powders. There are a variety of products that provide added protein for weight gain and muscle mass when combined with strength training. Remember, use each product as directed.
- Whey protein powder is a popular supplement that can be added to several types of drinks. You can make a fruit smoothie, yogurt, and a few scoops of protein powder.
- In addition, there are types of drinks and protein bars that you can buy. Eat it as a snack throughout the day for extra calories.
- Read the label of the product you are going to buy. There are many products that contain a lot of added sugar, and that is dangerous. Choose products with low added sugar.
Warning
- Check your health with your doctor regularly. Gaining weight is a big change in your body, and make sure you stay healthy by following a fat gain program that has been designed.
- Fat gain may only be helpful for people who are underweight.
- The addition of fat only in certain areas of the body is not possible. Weight gain will have an effect throughout the body. If you're hoping to increase your bust, butt, or hips, remember that you're going to increase in size all over, not just in certain places.
