The US has a reputation for producing a high level of obesity in its population. However, behind that public facade is another group of individuals who have the opposite problem of how to gain weight, rather than lose it.

This may result from a natural genetic propensity to be on the skinny side, a faster metabolism, various eating disorders, or just simply a smaller appetite. Many of these skinny people are looking for advice how to get fat and raise their BMI.

However, the distinction needs to be made in your mind, if you are in this underweight grouping, of putting on fat and putting on weight. The former can have disastrous medical consequences and the later should be a controlled and steady rise in both mass and muscle.

It is key that you learn how to gain weight the healthy way, rather than gorge yourself on fats and sugars.

The quest by some people for how to gain weight fast is one that leads down a dangerous path.

There are plenty of ways how to gain weight quickly, without risking your health!

How To Gain Weight The Healthy Way

Weight gain is a two pronged attack. First of all we need to consume more calories than we burn and secondly to ensure those calories are the right calories.

The aim is to increase the musculature.  Muscles have more solid bulk and mass than fat and can increase your weight in a great way. Of course before embarking on any method to put on weight you should be talking to your medical professional or consultant.

First Steps

As we have said, increasing the amount of calories you consume daily is the central theme of any weight gain diet.

This can be done in several ways. The first is to increase the amount of food you actually eat. Depending upon your own personal preference, this can be done by actually increasing the size of meals or increasing the number of meals. Now this doesn’t mean you should start snacking all day on potato chips and cookies. There are plenty of great, healthy calorie rich snacks such as nuts, energy bars and dried fruit.

Before you start on your plan, you need to assess how many calories you currently have in a day, using a calorie counter. Then you can set your initial target. It is advisable to go through a stepped increase, rather that a full on massive rise. This way both you and your body will get used to the increase bulk of food and the good habits it promotes.

There are lots of foods that you can choose from that will help you gain weight. Take a good look at what suits your palette, the calorie count and how you can put them together in a weekly diet sheet.

Here is a brief grouping of some of these foods that help you gain weight, to start you off. Get the balance of carbohydrates, protein and fats right. The American Academy of Family Physicians recommends a ratio of about 70%:20%:5% respectively. Yes that does not add up to one hundred, but you will still need to fit in the essentials such as fiber, minerals and vitamins

High Protein & Low Fat – The 5 Star Acts!

• Oily fish like tuna and mackerel, chicken, turkey and other lean and low fat meat protein sources.
• Nuts are very high in protein, but watch the fat as well in these.

Carbohydrates -Calorie Rich Energy Providers

Pasta, potatoes, sweetcorn, nuts, lentils and squashes (Do combine them with green vegetables which provide vital nutrients and bulk out your food) are all high calorie foods ideal for gaining weight and providing energy for the day.

Good Fats

These can be used in the cooking as well as dressings for dishes. Try olive oil, palm or coconut oils which provide the right fat content and avoid anything with any Trans fats in it.

This is just a sample of a typical range of great foods to pick from when working out how to gain weight. You also of course have your fruits, cheeses and soups with dried milk powder added in, which all can be included.

Building Muscle & Exercise

The second part of this program when learning how to gain weight is to build up your body’s muscle. This is not about body building, but about increasing mass through toned muscle. Not only will you gain weight, but you will look great as well. The exercises you do will also burn some of the calories you eat. Therefore you need to work out roughly how much when putting your calorie count together.

The amount you burn will depend on the type of exercise you do. To start off with it is best to do small but regular sessions to get your body used to the stresses. As you gain weight the length and intensity can be increased to build the developing muscles up.

Snacking and Weight Gain

Snacking is one of our biggest weaknesses, especially if you have a stressful or busy life style.

This can be dealt with in two ways. First of all make time for your meals. Snacking is often a result of rushed meals or food on the go. It doesn’t fill us and we get the hunger pangs later.

So learn to sit down and enjoy your meal breaks at work or home.

Secondly don’t just grab the nearest candy bar, cookie or cake. Go prepared with a selection of nuts, fruit, drinks or high energy bars. This way it is easy to just dip in when you feel the need, without risking fatty selections.

Keep those good calories going into your metabolism.

Of course if your job or day is stressful, look to remove or eliminate the causes.  Stress and other emotions such as sadness and depression can lead to turning back to fatty snacks and foods for false comfort

Supplements And Pills

Many sources recommend that the best way how to gain weight is through weight gain pills, weight gain bars and weight gain supplements.

This is not healthy and not wise. You may not know that some of these chemical cocktails may not have been tested.

Do you know what all the chemical names down the side of the tin or packet mean? Do you know that there aren’t any hidden surprises, that they actually work or that there are any bad side effects?

Unless it has been through and approved by the FDA, then stay well away.

Even if it has, they are still false economies. Food is generally cheaper, healthier and a more sustainable way to a better lifestyle. At some time you will hit the weight level you want and have to come off them. What then? A balanced, high calorie food plan with exercise will do you much better than looking for a quick fix solution.

These basic guidelines will help you understand how to gain weight naturally and healthily, without the risks of taking shortcuts. Stick to them and use our other resources to reach your peak weight effortlessly. Start today and don’t look back.