In modern industrialized countries with plenty of food, obesity is the biggest dietary problem. Being too thin, however, can be just as bad for your health. If you don't eat enough or have a very high metabolism, you may have to increase body fat to keep yourself healthy.
Things You'll Need
- Weight gain supplements
Eat more food. The more calories you pack in, the more you will increase your body fat. Add extra side dishes to your meals or increase portion size slightly. Alternately, you can keep your meals the same size and snack between meals.
Eat healthy proteins. Fish, legumes and tree nuts are healthy and dense in calories. Red meat, eggs and cheese can also be eaten in moderation.
Eat lots of starchy vegetables and grains. Foods like potatoes, yams, sweet potatoes, rice, and pasta contain the carbohydrates you need to increase your body fat.
Eat lots of fruits and drink fruit juice. Fruit contains a lot of sugar, which will increase your calorie intake without filling you up.
Use healthy spreads and dressings that contain a generous amount of fat. Put peanut butter on your bread. Eat avocados. Use oil and vinegar on your salads. These fats will increase your caloric intake without threatening your heart like margarine, sour cream and other foods high in saturated fats.
Try weight gain supplements on top of your normal diet. Weight gain powders and shakes contain a lot of calories without a lot of fiber. This will help your body to absorb the calories more efficiently.