Healthy Tips To Gain Body Fat

Although most people seek methods of weight loss, others may need to gain weight and body fat for various reasons. Gaining body fat may be essential for underweight people who are anorexic or have medical conditions. Alternatively, many athletes, particularly bodybuilders engage in weight-gain methods to increase strength and performance. Although you can gain extra weight by eating a diet high in junk foods, this is not the healthiest method. Rather, body fat can be added to your body by making changes to your diet and lifestyle under a physician's consultation.

Increase Calories

In order to gain weight, you ultimately need to take in more calories than you expend. A pound of weight is equivalent to 3,500 calories; hence, if you wish to gain a health 1 to 2 lb. per week on a weight-gain plan, you will need to take in an extra 3,500 to 7,000 calories on top of your current calorie intake. Determine your calorie intake now by calculating calories in the foods you eat on a daily basis. Speak with a dietitian who can establish a healthy daily calorie foundation for your daily diet.

Eat Frequently

With an increase in caloric intake, you may wish to spread out your meals and snacks throughout the day. Aim for six meals a day comprised of three larger meals and three snacks. Avoid going any longer than three to four hours without eating as this may cause a decrease in the metabolic rate and lead to dips in blood sugar levels causing lethargy and poor energy. Keeping your metabolism high ensures you are using protein for the development of muscle and also keeps calorie intake in excess to add weight.

Add Healthy Fats

Fat is essential to a healthy diet. Avoid an excess of unhealthy saturated and trans fats found in fried foods and pastries as these increase plaque buildup in the arteries and may lead to heart disease and stroke. Instead, incorporate healthy fats into your diet through foods that contain unsaturated fats and omega-3 fatty acids. These fats will provide extra calories and fat grams for weight gain if eaten frequently and added to meals. Snack on nuts and seeds throughout your day, roast vegetables in olive or canola oil, add avocado slices to your salads and prepare fatty fish such as salmon or herring for a healthy dinner meal.

Add a Smoothie

Adding a higher-calorie smoothie or protein shake in your daily diet will aid in healthy weight gain. A smoothie drink can be made with wholesome ingredients that fill you up and easily add in extra calories to your diet. They are a quick way to take in calories without having to sit down to a full meal. As well, liquids are absorbed and digested more quickly than foods which may help alleviate any digestive discomfort from increased food intake. Prepare your own high-protein smoothie at home by blending a cup of milk with a banana, frozen berries, a scoop or two of protein powder and peanut butter for additional protein and healthy fats.