To become fat or gain weight, the key is to create a calorie surplus by consuming more calories than the body burns. This can be achieved by eating energy-dense foods that are high in calories relative to their weight. Examples of such foods include nuts, dried fruit, high-fat dairy products, fats and oils like olive oil and avocado oil, grains like oats and brown rice, fatty cuts of meat, tubers like potatoes and sweet potatoes, and other calorie-rich foods such as dark chocolate, peanut butter, and granola. Increasing portion sizes, avoiding drinking water before meals to prevent feeling full too soon, trying weight gainer shakes, and getting good quality sleep can also help in gaining weight. Additionally, combining increased caloric intake with resistance training can promote muscle gain rather than just fat accumulation. It's important to avoid excessive intake of empty calories or unhealthy foods to gain weight healthily and safely.
Some practical tips to gain weight fast and safely:
- Aim to eat 300–1,000 calories above maintenance daily.
- Choose nutrient- and energy-dense foods.
- Use larger plates to encourage eating more.
- Avoid drinking water before meals.
- Consider resistance training and protein supplementation for muscle gain.
- Avoid smoking and manage stress.
This approach ensures weight gain with a focus on health rather than just fat accumulation.
