Lot of people ask ‘how to become fat or gain weight?’, well gaining weight is lot easier than losing it. You are just required to eat foods rich in Carbs and protein and you are done.
We are going to have a detailed look and complete blueprint of how to become fat and gain weight in a healthy way.
The basic formula to gain weight is to eat more calories than you consume. Simple Right?
It costs 3500 calories to gain one pound. That means, in order to gain one pound a week, you have to consume 500 extra calories every day. Here are some tips for getting those extra calories into your daily meal plan.
- Eat frequently!— Make time for 3 large meals and 2-3 hefty snacks every day.
You’ll need to eat more calories than you burn daily to see a difference on the scale. One pound of fat contains 3,500 calories, so adding 500 extra calories a day may help you gain 1 pound a week. For example, if you need 2,000 calories a day to maintain your weight, upping your daily intake to 2,500 calories may help you gain the weight you need. Due to genetics and activity, however, you may need to adjust your calorie intake slightly to gain a pound a week.
Fitting all those extra calorie in three meals may be difficult. Eating more often — five to six times a day — spreads the calories out so you get what you need without feeling discomfort. Plan for three meals with two to three snacks to get what you need.
Looking for Weight loss? Read this
- Eat larger than normal portions at meals!
You need to eat more calories than your body burns to gain weight. Don’t go by feeling since it’s easy to overestimate your calorie intake. Instead start by tracking everything you eat. Find out how many calories you need to gain weight. Then consistently eat more calories.
Keep in mind it’s your daily average calorie intake at the end of the week and month that determines if you’ll gain weight. If you eat 3100kcal today but then only 1500kcal the next three days, you’re unlikely to gain weight. You have to consistently eat more food. Hit your numbers every day.
It’s normal to struggle to eat your calories every day in the beginning. But your stomach will stretch as you eat more food. Within two weeks you’ll have an easier time eating your calories. You’ll actually get more hungry. But the first week is usually the hardest. You may have to push yourself to eat(1)
- Eat higher calorie foods! — Choose dried fruit, starchy vegetables, dense whole grain breads and cereals, hearty bean soups, nuts…
Vegetables are healthy but don’t have many calories. 100g salad only has 25kcal while 100g pasta has 380kcal – 15x more. It’s easier to gain weight if you eat foods that contain more calories per serving. You have to eat less food to reach your daily caloric surplus.
The best foods for gaining weight are high in carbs and/or fats. Vegetables are low in both. They’re therefore great for fat loss but not for getting bigger. This doesn’t mean you shouldn’t eat veggies. But most of your diet should consist of caloric dense foods. Here are the best to gain weight…
Nuts: walnuts, almonds, peanut butter, mixed nuts, trail mix, …
Dried fruits: raisins, dates, prunes, apricots, …
Dairy: whole milk, full-fat yogurt, cottage cheese, …
Grains: pasta, rice, oats, bread, sandwiches, …
Potatoes, sweet potatoes, yams, …
Fats: olive oil, coconut, avocado, …
Meat: chicken, beef, fatty fish, …
- Add lots of “extras” to food! — Don’t eat anything plain.
Add healthy unsaturated fats: olive and canola oil, nuts, seeds, peanut butter, avocados.
Add healthy carbs and protein: honey, jam, dried fruit, wheat germ, nonfat dried milk powder, soy protein powder.
- Make beverages count!— Drink shakes, milk, juice, etc. instead of coffee, tea, sweetened drinks and diet sodas.
- Do resistance exercises!— Weight training helps convert the extra calories into muscle rather than flab. Aim for 2-3 times per week.
Lifting weights triggers your body to build muscle mass. Your body uses the food you eat to recover your muscles and build new ones. Lifting also increases your appetite which helps you eat more.
If you don’t lift weights or don’t do it correctly, then all the excess food you’re eating will be stored to fat. This is what happens to people who eat more calories than they burn. Their body stores the extra energy as fat, usually around their belly. You want to go from skinny to muscular, not chubby.
You must therefore lift. Here are the basic rules of lifting for skinny guys. If you’re hardgainer or ectomorph like me, this is the only way to lift that will increase your body-weight naturally…
- Free Weights. More effective than machines because you must balance the weight yourself. Safer because you control how the bar moves. More effective than dumbbells because the weight is heavier, and you can add as little as 0.5kg/1lb per workout.
- Compound Exercises. Squats, Deadlifts, Bench, Press, Rows. These exercises work several muscles at the same time, with the heaviest weights. They trigger maximum strength and muscle growth in your entire body. The big fives must be the bulk of your routine.
- Progressive Overload. Always try to lift more weight than last time. This forces your body to gain in strength and muscle mass to lift the heavier weights you’re exposing it to. You can’t build muscle if you lift the same weight all the time. You must add weight.
- Proper Form. You must work your muscles through a complete range of motion for proper muscle development. Half Squats give you half the gains. Proper form also prevents injuries and help you lift heavier so you gain more strength and muscle mass.
- Rest. Muscles need rest to recover from your workouts. They can’t grow if you train them every day with gazillion of exercises. Skinny guys don’t need more than three full body workouts a week. Doing more won’t make you gain weight. Eating more calories will.
Many times I will come across individuals who understand that they need to eat, but they are eating the wrong things. They figure that eating simply means eat anything you want. This is almost as bad as not eating anything at all.
If you want to gain muscle and not fat, do not make the assumption that all calories are equal. This will only lead to gaining large amounts of body fat. For example, if I said that you need to eat 2,500 calories per day to gain weight, and you eat 4 bags of potato chips and 6 donuts each day, do you think you would gain muscle? Not likely.
The majority of your weight would be fat. Why? Because potato chips and donuts, like most processed junk food, contain empty, totally nutritionless calories.
These foods do not provide you with the correct nutrient breakdown essential for gaining muscle. In addition, they accelerate the storage of fat and help to deteriorate your overall health by wreaking havoc with your blood sugar and increasing your bad cholesterol levels.
TRY THESE QUICK-N-EASY BREAKFAST IDEAS:
⇒ Whip together 2 cups fruit juice, 1 cup fresh, frozen or canned fruit, 1 cup yogurt, 1/4 cup dried nonfat milk powder, and 1/4 cup wheat germ or oat bran for a high energy liquid meal to go.
⇒ Spread peanut butter, honey, or jam on large bagels, muffins, hearty whole wheat bread/toast, graham crackers or stoned wheat crackers. Grab an extra large banana and wash it down with a tall glass of milk
⇒ Fill a plastic bag with raisins and nuts (trail mix) or your favorite dry cereal. Grab an 8 oz container of fruit yogurt and a couple cans/boxes of fruit juice.
⇒ Nontraditional ideas:
* Heat up leftover pizza, pasta, or Chinese food from last night’s dinner.
* Make a peanut butter and honey, grilled cheese, tuna, or turkey sandwich.
* Pop a baked potato in the microwave for 5-10 minutes; top with chopped
veggies (frozen ones are quickest) and melted cheese, canned chili, or
hearty bean soup.
* Wrap vegetarian refried beans, shredded low fat cheddar cheese, and
tomato salsa in a couple of flour tortillas.
TRY THESE QUICK-N-EASY SNACK IDEAS:
⇒ Dry cereal: Wheat Chex, Shredded Wheat, Cheerios, Oat Squares, granola.
NOTE: Add raisins or other dried fruits to boost the calories and carbs.
⇒ Pretzels: Naturally fat free. Look for reduced salt or salt-free varieties if you are watching your salt intake.
⇒ Crackers: Stoned wheat, sesame, bran, RyKrisp, or other low fat or fat free brands NOTE: Spread with peanut butter or add slices of cheese to boost the calories and protein.
⇒ Bagels: The bigger the better. Look for whole wheat, pumpernickel, rye, or ones with seeds to get the most nutrients. NOTE: Spread with peanut butter, honey, jam, or low fat cream cheese to boost the calories.
⇒ Fruits: Bananas, apples, oranges, grapes, or other fresh fruits. NOTE: Dried fruits (like raisins, apricots, and dates) are especially easy to pack and very calorie dense.
⇒ Nuts and seeds: Peanuts, pistachios, almonds, sunflower seeds and other nuts/seeds are high in calories and good sources of protein, healthy monounsaturated fats, vitamin E, and several other vitamins and minerals.
⇒ Sports bars, breakfast bars, and low fat granola bars: Prewrapped, very portable, and very tasty.