Things You'll Need:
- Access to gym equipment
- Realistic plan
- Sources of non-saturated fat
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Step 1
Start by making a plan. Decide how much weight you want to gain and for what purpose. Gaining weight because you are malnourished is not the same as gaining weight for a bodybuilding competition. You also need to determine how long you have to gain the weight.
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Step 2
Join a gym. The best way to gain weight without overeating is to build muscle. This can be done through a mix of diet and specialized weight training. Exercise will also help you keep the fat away as you are changing your diet to one with more calories.
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Step 3
Add healthy fats to your diet. Many non-saturated fats (those of vegetal origin) contain a lot of calories but are good for you, because they may lower cholesterol and keep your heart healthy. Nuts, avocados, peanut butter and vegetable oils (especially olive and peanut) are great choices.
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Step 4
Eat more protein. Milk, low fat meats (such as fish and poultry), beans and legumes and powder or liquid supplements, especially those available for sport players, are great ways to add protein to your diet without overeating. Be careful of full-fat dairy and red meat, though, as they may have high levels of cholesterol and fat.
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Step 5
Add high-calorie snacks to your diet. Rather than eating larger meals, eat more frequently and choose foods that add more fat and calories. Carbohydrates in general (especially breads and sugars) will help you gain weight rather quickly, especially if eaten repeatedly throughout the day.
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Step 6
Drink your calories. Fruit juices, milk and shakes are all high in calories, but they also provide nutrients. If you want to consume more calories without overeating, controlling your liquid intake can make a huge difference rather quickly.
