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How to gain healthy body fat

How to gain healthy body fat if you’re underweight

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How to gain healthy body fat is the most asked question if you are underweight and if it’s the result of poor nutrition or if you are pregnant or have other health concerns. Some people need to gain weight after illness or surgery or to reach a healthy size. Do you know being underweight can be just as bad for your health as being obese? This article will give you a clear outline or a simple strategy to gain healthy body fat quickly and of course in a healthy way.

What does underweight mean?

Body mass index (BMI) is a measure of body fat based on your height and weight. If your BMI is below 18.5, this is estimated at less than the body mass needed. BMI 18.5–24.9 is considered as a normal weight. Body mass index over 25 is considered as overweight and over 30 is considered as obese.

Among us, we can see that some people are naturally very skinny or thin by born but still, they are healthy and strong as well. So being underweight according to the BMI scale does not mean that you have a health problem.

Causes of underweight:

There are Several things that can cause someone to become underweight like eating disorder, thyroid problems, having diabetes, cancer, having infections.

If you’re underweight, consult with a doctor to figure out any serious medical conditions. This is really important if you have recently started losing a large amount of body weight all of a sudden. Being underweight causes a weakened immune system, anemia, hair loss, and decreased your bone density.

How to gain healthy body fat:

We often think that fat is responsible for causing people to be overweight and obese. That’s not true- all fat is not bad. Our body stores energy (calories) as fat. In that way, our body uses the foods that we consume to function, heal, and grow.

Healthy fat plays an important role in our brain development, and in preventing inflammation (swelling) and blood clots. Good fat contributes to our healthy hair and skin, as well.

Eating too much junk food will not satisfy the nutrition your body needs. If you think that the fat, sugar, and salt in junk foods don’t cause gain extra weight, it can still harm your body. If you want to know how to gain healthy body fat the following tips can help:

1. Add healthy calories to your daily meal:

How to gain healthy body fat? Add some extra calories to your daily meals. Try to use nut or seed toppings, cheese, chocolates, and healthy side dishes with your regular diet. Use almonds, sunflower seeds, fruit, or whole-grain and wheat toast while making your dishes.

A whole cup of milk is used to produce a single thick slice of cheese. So adding cheese to your meals is a good idea to get extra calories.

Dark chocolate is very high in fat, with fat at around 65% of calories.

Nuts are rich in healthy fats, protein, vitamin E and magnesium. Full fat yogurt and coconut oil are also good fats.

2. Consult with your doctor:

Before starting any kind of dietary or bodily changes, you should consult with a doctor. First of all, you have to find out what is the main cause of your underweight. If you have high blood pressure or high cholesterol or any other health issue your doctor may advise against gaining weight or body fat.

Very high physical activity but consuming fewer calories can also cause you to be underweight. So If you’re an athlete, or you have to do a lot of physical work, gaining some fat may be good for you. Gaining healthy body fat can increase your energy levels and allow you to work out for longer periods. 

3. Consume more calories than your body burns every day:

If you want to learn how to gain healthy body fat- create a calorie surplus, meaning you eat more calories than your body needs or your body burns.

For gaining weight slowly and steadily, aim for 300–500 calories and for gaining weight too fast, aim for around 700–1,000 calories above your maintenance level.

4. Eat more frequently:

When you’re underweight, you may feel full faster because your stomach may be very small. So try to eat five to six smaller meals during the day rather than two or three large meals. And add extra sauce, toppings, cheese or any other healthy fat with the meals. Make sure that your every meal contains carbohydrates, protein, and unsaturated fats. These three nutrients will help most with your weight gain.

5. Eat whole wheat or grain carbohydrates:

If you consume more carbohydrates they act as an energy source for your body. And if you don’t burn off that energy, it will be stored in your body as fat and help you gain weight very quickly.

As a good source of carbohydrates, eat whole wheat products instead of white products as they are full of fiber, vitamins, and essential minerals. But white carbs are bleached and processed which removes the most essential nutrients from them. Whole wheat bread, pasta, and brown rice can be a good choice.

6. Eat full-fat dairy products on a daily basis:

Dairy foods contain calcium and vitamins but most of the dairy products come in reduced-fat varieties. Try to consume full-fat versions to increase your calorie and fat intake. Drink whole milk and eat cheese and full cream yogurts made from whole milk. Try to replace sugary beverages with a glass of full cream milk.

7. Skip processed and refined sugar.

Processed and refined white sugar contains no nutritional value and can lead to diabetes, heart disease, rotten teeth, hormone issues, and can create other health problems. To gain healthy body fat you need to consume high-calorie, high-fat foods that also provide vitamins and nutrients.

Candy, cake, cookies, and any other dessert foods are packed with sugar refined and processed white sugar. So in the process of gaining weight never choose them as your snacks.

8. Eat a heavy meal before you sleep:

How to gain healthy body fat? Yes, there is a good tip. When you sleep, your body requires fewer calories. So when you consume a heavy meal right before sleeping is more likely to be stored as fat. Try to take an afternoon nap after lunch.

9. Do some exercises:

Exercise, especially strength training, can help you gain your healthy body fat and weight by building up your muscles. Exercise also stimulates your appetite for foods.  Lack of activity will make your muscles tense up. Stretch your legs, arms, hips, and back daily to keep your body in good working order.





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