How to Put on Healthy Fat

It is definitely the norm in modern day America to struggle with weight issues. However, it is an all-together different struggle when that battle involves putting weight on rather than losing it. According to the Centers for Disease Control and Prevention, in 2006, nearly 1.8 percent of the population (over 5 million people) were underweight in the United States.

Instructions

• 1

  Understand body fat. Prior to embarking on any dietary or exercise change, individuals must consider what healthy body fat is. According to author and physician Dr. Weil, people carry two kinds of body fat. Essential fat is needed for healthy body functioning while storage fat is for later energy use. The percentage of body fat that each person needs is dependent on their age and their sex. For instance, a 25-year-old woman should have a body fat percentage between 21 and 32 percent.

• 2

  Get body fat measured. According to Oxygen Magazine, there are several ways that body fat can be measured. These include calipers (found at most gyms); dunk test (often performed at hospitals and universities) or an impedance machine. Another option is to use an online body fat calculator such as the one found at BMI-Calculator.net, which calculates body fat according to weight, sex and physical measurements of waist, wrist, hips and forearm. For an individual hoping to gain fat, their body fat percentage should come in below their healthy range, which gives them a goal to work towards that can be measured.

• 3

  Follow a balanced diet. Gaining healthy fat does not mean eating large quantities of fat. Instead, WebMD stresses the importance of eating a diet with the proper balance of protein, carbohydrates and fat. Specifically, a diet with a ratio that is 60-70 percent carbohydrates, 10-15 percent protein and a small amount of fat. High fatty foods are also higher in calories, but choose healthy fats that are unsaturated such as nuts, seeds and avocados.

• 4

  Eat a variety frequently. Frequency and variety are two easily controlled components of diet that can greatly increase weight gain. Everyday Health.com recommends eating once every three hours and consuming at least three different foods during each meal or snack. Variety makes eating more easier and also ensures that the individual will be consuming a range of nutrients and minerals, which are important for successful fat metabolism and weight gain.

• 5

  Use supplements. Everyone has seen them, big colorful tubs with labels that scream "Mega Fat Burner," or "Muscle Madness." Though these items seem like the exclusive candy of body builders everywhere, in truth, they are simply products designed to supplement peoples' diets. According to Muscle and Performance Magazine, people trying to gain weight should incorporate a mass gainer powder, which gives them a large quantity of calories without having to prepare multiple meals.