‘I want to get fat ‘. Yes, it is not often to hear this phrase in a nutritionist’s consultation or in any conversation between friends. It is much more common to say the opposite, but the reality is that it happens and that it can lead to the same health problems. These types of people tend to be those who start from a situation of low weight or malnutrition that is compromising their health and therefore, their quality of life. In general, they are usually very nervous people with a very active metabolism.Gaining weight when you have a very active metabolism is somewhat complex and several aspects must be taken into account. Among the most important, food.
In this sense, one of the first mistakes made is to think that eating fast food and foods loaded with sugars and fats will make it faster. And yes, it will be faster, but also more dangerous for health. In fact, doing so can increase the risk of cholesterol and/or cardiovascular diseases.
A diet designed to gain weight has to be hypercaloric (we eat more calories than we use), varied and balanced: without eliminating any food group and incorporating those that are more calorically dense but of high nutritional quality. At a general level, if you want to gain weight you should consume at least 500 more calories per day;Although this will depend a lot on each person. We leave you a list of foods that ”fatten” and that should not be missing from your diet if the goal is to gain weight or increase your muscle mass.


Foods rich in protein (poultry, meat, fish, eggs, dairy products, legumes or vegetable protein, nuts…), between 25-30 gr at each meal. In the case of red meat , it has been shown that the consumption of red meat helps to build muscle and gain weight. Steaks contain both leucine and creatine , nutrients that play important roles inbuilding muscle mass. Steaks and other red meats contain bothprotein and fat, which promote weight gain.

Complex carbohydrates : oats, rice, cereals, bread, pasta, legumes, potatoes. Legumes, in particular, increase energy intake and protein, minerals, vitamins and fiber.

Monounsaturated fats: such as olive oil, avocado, nuts…
Polyunsaturated fats: nuts, seeds or oily fish. Oily fish is high in heart-healthy fats.

Snacks: dates, a baked apple with crushed almonds and grated coconut, olives and dried fruits such as dates, raisins, dried apricots…
Use powdered or concentrated milk to make creams, purees or to add to yogurts and egg omelettes.
The use of grated mozzarella or parmesan cheese in purees, sauces or tortillas is also a good option and combination.
Use the boiled and chopped egg to enrich soups, creams, purees, legumes, pasta, vegetables or salads. Nuts,
raw or roasted, whole or in pieces,
are a very useful example of increasing the nutritional density of dishes.

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