How to Get Fat

How to get fat you may ask yourself? Simply follow some easy tips and note down some easy extra foods that will make you gain extra 500 calories a day, meaning one pound a week:

How to Get Fat

Add lots of “extras” to food! — Don’t eat anything
plain.
• Add healthy unsaturated fats: olive and canola
oil, nuts, seeds, peanut butter, avocados.
• Add healthy carbs and protein: honey, jam,
dried fruit, wheat germ, nonfat dried milk
powder, soy protein powder.
• Make beverages count! — Drink shakes, milk, juice,
etc. instead of water, coffee, tea, and diet sodas.
• Do resistance exercises! — Weight training helps
convert the extra calories into muscle rather than
flab. Aim for 2-3 times per week.

• Eat frequently! — Make time for 3 large meals and
2-3 hefty snacks every day.
• Eat larger than normal portions at meals!
Foods to Choose When You Need More Calories
• Breads
Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel, or
rye (as opposed to fluffy white breads). The bigger and more thickly sliced the
better! Spread generously with peanut butter, jam, honey, hummus, or low fat
cream cheese.
• Cereals
Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat
Bran, Shredded Wheat n Bran or Wheat Chex (instead of flaked or puffed
cereals). When making oatmeal and other hot cereals, use low fat milk instead
of water. Add extra nuts and dried fruits for flavor.
• Vegetables
Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and
beets have more calories than watery veggies like broccoli, cauliflower,
zucchini, green beans, and cucumbers.

• Eat higher calorie foods! — Choose dried fruit,
starchy vegetables, dense whole grain breads and
cereals, hearty bean soups, nuts.