What You Need to Know About How To Gain Fat 5 Best Tips

You’ve heard it before: You need to gain weight to get fat. If you’re not gaining weight, you’re not gaining fat. This is an unfortunate myth that many people still believe today. However, not all fat is created equal. In this article, you will learn how to gain more fat in your diet and how to do that in a sustainable way. Yes, gaining more fat in your diet is a challenge.

5 fat gaining tips

Many of us have built our lives around eating the right balance of macronutrients, and gaining more fat means going against everything we know and trust. But, you don’t have to go it alone. The good news is that there are a few simple strategies you can use to gain more fat in your diet. Read on to find out more about them.

Eat More Fat

Fat is essential for a healthy diet. There has been a lot of research lately showing that increased fat intake is associated with increased fat loss and improved metabolic health. There are two types of fat in your diet: Essential and Excess.

Essential fats are required for good health and include monounsaturated fatty acids (omega-6 fatty acids) like in olive oil and polyunsaturated fatty acids (omega-3 fatty acids) like in fish oil. Excess fat intake can be dangerous. Dietary fats are composed of calories and if you consume too many calories without consuming enough nutrients, then you run the risk of putting your metabolic health at risk.

If you’re trying to gain more fat, the first thing you need to do is increase your fat intake. Fat provides 9 calories per gram, while protein and carbs provide only 4 calories per gram. You can achieve this by eating more healthy fats like olive oil, avocados, nuts, and fatty fish, and fewer processed fats like vegetable shortening, margarine, and sweets.

Eat Protein at Every Meal

One of the most common misconceptions about gaining weight is that you should eat a protein-rich meal at every meal. However, this is actually one of the mistakes many people make when trying to gain weight.

Why is this?

There are two major reasons why people believe that a protein-rich meal should be eaten every few hours. First, protein is seen by many as the “building block” of your body. A lot of people think that if they eat enough protein, they can build muscle easily. And second, protein is digested and converted into energy at a slow rate. So many people think that if they eat a protein-rich meal every few hours, they can “refuel” their body and keep it fueled.

However, these beliefs have many flaws that have been proven time and time again.

First, protein is not the “building block” of your body. In fact, protein makes up only one percent of the total calories that your body needs. Carbohydrates, fats, and amino acids make up the other 98 percent of your calories. Second, protein is not “digested and converted into energy at a slow rate.” In fact, protein takes about the same amount of time to be completely digested as carbs and fats do.

Incorporate Healthy fats

Healthy fats are crucial when trying to gain weight. They provide essential nutrients that your body needs, they are not “digested and converted into energy at a slow rate,” and they are actually satisfying.

There are two types of fats that you should incorporate into your diet: Monounsaturated fatty acids and polyunsaturated fatty acids.

Monounsaturated fatty acids are mostly found in olive oil, nuts, avocados, and fatty fish. They are “good” fats that help to increase your metabolism, prevent fat storage, and decrease the “bad” cholesterol in your blood. Polyunsaturated fatty acids are found in fish, fish oil, leafy vegetables like lettuce and spinach, and soybeans. They are “good” fats that help to increase your metabolism, prevent fat storage, and decrease the “bad” cholesterol in your blood.

Don’t snack between meals

Snacking between meals is actually counterproductive to gaining weight. The thinking is that if you eat a small amount of something during a certain time frame and then “refuel” with a larger meal later, your body won’t feel hungry and the “starving” part of your brain won’t tell your metabolism to slow down.

However, no study has ever proven this to be true. In fact, scientists have proven that eating small amounts of food throughout the day actually keeps your metabolism active and your metabolism (your “starving” part) is already set to slow down whenever you eat.

Drink Regularly

One of the best ways to increase the amount of fat in your diet is to drink beverages that provide calories.

For example, if you normally drink tea or coffee, replace that with a calorie-filled beverage like soda or sweetened sports drinks. If you normally don’t drink much, now is the time to start because a lot of studies have shown that increased calorie intake leads to increased fat intake.


Gaining weight is hard. It’s challenging, it takes a lot of effort, and it requires discipline.

However, most people fail because they don’t know how to approach the process correctly. They eat the wrong balance of macros and don’t drink enough water, and they end up gaining fat slowly and not gaining any weight at all.

Now you know how to gain more fat in your diet. Start today by eating a little more fat, eating protein at every meal, and don’t snack between meals. With these simple changes, you’ll soon see the difference in the way you look and feel.

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