How To Get Fat may seem like an unusual goal, but for many, gaining weight is just as challenging as losing it. Whether you’re underweight, recovering from an illness, or aiming to build muscle mass, gaining weight healthily is essential. With the right methods, you can gain weight effectively without compromising your health.
In this article, you’ll discover scientifically proven strategies on how to get fat in a healthy and sustainable way. We’ll cover essential tips, nutritious foods, and lifestyle habits to help you reach your goals. If you’ve struggled with weight gain, keep reading because these expert-backed techniques can transform your journey.
Why Gaining Weight is Important for Some People
Some individuals find it difficult to gain weight due to a fast metabolism, genetics, or certain medical conditions. Gaining weight can help improve energy levels, support muscle growth, and strengthen immunity. According to the World Health Organization (WHO), being underweight increases the risk of infections, osteoporosis, and complications during surgery.
Healthy Ways How To Get Fat
Already know how to get fat quickly and naturally? Here’s how:
Eat More Calorie-Dense Foods
To gain weight, you must consume more calories than you burn. Focus on nutrient-rich, high-calorie foods:
- Nuts and Nut Butters: Almonds, peanuts, and cashews are rich in healthy fats and proteins.
- Whole Grains: Oatmeal, brown rice, and whole-wheat bread are packed with fiber and energy.
- Healthy Oils: Olive oil, coconut oil, and avocado oil add extra calories to meals.
Increase Protein Intake
Protein is essential for muscle growth during weight gain:
- Lean Meats: Chicken breast, turkey, and beef are excellent sources.
- Dairy Products: Milk, cheese, and yogurt provide protein and healthy fats.
- Protein Shakes: Homemade shakes with milk, bananas, and peanut butter are calorie-dense.
Add your meal portions, a powerful way to get fat.
Eating with a lot of portions is indeed a potent way to get fat. But it does not mean that you can eat recklessly, should keep the intake and nutritional value. The average daily calorie requirement for a man is 2200 calories, while women are 1900 calories. For example, you want to gain as much weight as 1/2 kilograms in a week, then you can increase your food with an additional 1000 calories per day.
The recommended food is healthy food with high carbohydrate, protein, and calorie content, such as wheat bread, meat, nuts, cheese, pure cow milk, avocado, potato, or peanut butter. Always avoid junk food, because this type of food contains lots of bad fats and cholesterol that is not very good for your body.
Drinking milk.
In addition to nourish the body, milk is also able to help get fat. However, please be aware that not all dairy types can fatten the body.
Choose full cream milk. Milk is much more effective for gaining weight than the high calcium milk and other types of milk.
In order to obtain effective results, we recommend drinking milk twice a day, which is after waking up and before bedtime.
Read also: Healthy drinks that make you gain weight.
Chewing food
When the food in the mouth, get used to chewing food until smooth. It is important to help simplify your stomach performance.
Especially for foods that are difficult to digest like meat. The process of chewing food occurs only in the mouth because in addition to the mouth there is no more tooth elsewhere.
Try to eat a lot of highly nutritious foods
Fruit, vegetables and nuts are some of the easiest options for finding highly nutritious foods. It also has high fiber, so your digestion can also be smoother. Turn it into juice for easier digestion.
Eat more often
From that three times a day, it can be six times a day. That includes breakfast. But keep in mind to set the time so as not to eat at crucial hours such as in bedtime.
Drink more water
With a body that is the majority of these fluids, drinking is a good way of cleaning the inner body while increasing weight.
Strength Training Exercises
Combining exercise with a high-calorie diet ensures that the weight gained is muscle, not fat:
- Lift Weights: Focus on compound exercises like squats, bench presses, and deadlifts.
- Increase Intensity: Gradually lift heavier weights to build muscle mass.
Health Check.
If you’ve ever been fat and now skinny, you can try your health check.
If you are not experiencing any health problems or illnesses, then the way of getting fat within 1 week above can help you to quickly get fat.
Keep in mind, everyone does have their own body character. There are people who eat a little bit can be obese but there are also those who eat a lot still difficult to get fat.
The obese body is influenced by several factors, namely genetic, food, and body conditions.
Bottom Line
Gaining weight requires consistent effort through proper nutrition, regular strength training, and a calorie-surplus diet. By applying these strategies on how to get fat, you can achieve your weight goals healthily and sustainably.