Fat is needed for energy and to pad the organs. It has nine calories per gram in the form of food, and it is a pivotal macronutrient to include in your diet if you want to gain weight. Even though you are looking to gain weight and fat, this doesn't mean you have to go about it in an unhealthy way.
Step 1
Weigh yourself in the morning wearing as little clothing as possible. Write down your weight or commit it to memory.
Step 2
Track your caloric intake for a full week. Write down all of your daily calories in the form of solids and liquids. Divide by seven after the week is up to get a daily average. Refer to a book or online resource to get your caloric amounts if you are having trouble.
Step 3
Add 500 calories to your average daily intake.
Step 4
Keep your calories clean with nutrient-dense foods such as fruits, vegetables, seeds, nuts, whole grains, beans, lean meat, fish and dairy products.
Step 5
Spread your meals throughout the day. Eat a meal every two to three hours to make it easier to fit in your extra calories. Have your meals consist of a balance of protein, complex carbs and healthy fats. Eat a whole avocado with a baked chicken breast for a midday snack.
Step 6
Consume high-calorie beverages. Avoid water, diet drinks and tea because of their low calorie counts. Drink fruit juice, sports drinks and milk or milk alternatives.
Step 7
Create high-calorie smoothies to increase your calories. Pour 16 oz. of chocolate soy milk into a blender pitcher. Add a banana, 1 tbsp. of peanut butter, a scoop of protein powder and three ice cubes. Blend thoroughly and drink it for a meal.
Step 8
Eat a meal right before bed every night, when your metabolism is slowing, and you have a good chance of the calories being stored as fat. Whip up a bowl of granola with chocolate milk and chopped-up blueberries.
Step 9
Do not perform any exercise whatsoever to gain weight and fat. Avoid cardio because it is efficient at burning calories and avoid weight training because it builds muscle, which is metabolically active. Be as immobile and inactive as possible.
Step 10
Step back on the scale and check your body weight after four weeks. Increase your caloric intake by 500 calories a day if you have not gained any weight. Leave your calories right where they are if you have gained weight. Keep checking every four weeks and continue to increase calories until you get to your desired fatness.
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