Unlike most people who seek weight loss or weight loss, there are also those who want to gain weight, that is, increase their body volume. But how to gain weight without gaining fat?

Basically, two strategies are needed:

  • Focus on healthy foods with high energy density, and less on those with low energy density.
  • Practice of physical exercises aimed at gaining muscle mass.

Gaining weight is different from gaining weight.

First, it is necessary to clarify that gaining weight is different from getting fat.

Many people associate the term “getting fat” with gaining muscle mass. But is different.

Getting fat means gaining fat. Already gaining weight, it is totally possible without fat gain, i.e. gaining muscle mass. That is, the number on the scales has risen, but the person remains thin.

Just like losing weight is different from losing weight.

Losing weight means being lighter on the scale, so weight loss involves losing fat and muscle mass. While losing weight means losing fat in fact, but not the total weight, since, with the gain in muscle mass, the weight on the scale is maintained.

Therefore, whether to gain weight without gaining fat or even for those who want to lose weight, the best strategy is to bet on gaining muscle mass.

6 tips to gain weight without gaining fat

People who have difficulty gaining weight, in general, tend to have a reduced appetite and greater feelings of fullness.

This is due to greater sensitivity to the hormones insulin and leptin, which are responsible for regulating appetite in the short and long term.

That is, with few amounts of these hormones released, the person already feels satisfied the moment he eats, and even more so when the weight gain diet is done for a long period.

There is also a hypothesis to explain this difficulty in gaining weight: a lower use of the energy ingested from food by the body, which is dissipated in the form of heat.

Another factor that can influence the difficulty in gaining weight can be a high expenditure of energy that is not accompanied by the consumption of food in sufficient quantity – without forgetting that, even so, the quality of the food matters a lot.

So, to gain weight without gaining fat in a healthy and nutritious way, do the following:

  1. Pay attention to the quality of food

It’s one thing to eat and another to eat.

As much as the desire is to gain weight, there is no point in eating any high-calorie food, you have to choose the right foods.

A bonbon and an apple, for example, may have the same amount of calories, however, their nutritional composition is very different.

Although they provide many calories, sweets, fast foods, chocolates, pizza, snacks, among other refined foods and/or rich in sugars, are metabolized in a way that fat accumulates in the abdominal region, called visceral fat. It is precisely what “gives you a belly”, when consumed in excess.

Another problem with these foods is that they are poor in nutrients, contributing to malnutrition.

But when you choose the right foods, which are healthy and nutritious, this does not happen: the little fat that can accumulate will be the subcutaneous fat. And these foods also favor muscle mass gain, leaving the body toned and with a much better appearance, thanks to their nutritional quality.

So, to gain weight without gaining fat, more calorie-dense foods help, but it’s important that they are healthy and nutritious. It can’t be anyone.

  1. Bet more on high energy density foods than on low energy density ones

Unlike people looking to lose weight or fat, whose diet should be made up mostly of low-energy, high-volume foods (with fewer calories per gram), people looking to gain weight and have little appetite should do the same. the opposite: a diet with more calorie-dense foods and less volume.

In addition, it is important that its consumption be fractionated throughout the day, in order to avoid blood sugar spikes, indigestion and help optimize muscle mass gain.

Some examples of these foods are:

  • Low energy density and greater volume: leaves, fruits richer in water and fiber, such as melon, watermelon, strawberry, avocado, vegetables such as zucchini, chayote, cucumber, green beans, broccoli, cereals and tubers richer in fiber, such as brown rice, oats and potatoes.
  • High energy density and smaller volume: fruits such as bananas and mangoes, dried fruits, nuts, nut spreads, white rice, tapioca, toast, breakfast cereal.

Of course, all of the above foods can be included in the diet of a person who wants to gain weight without gaining fat and in the diet of someone who wants to lose weight/fat, what changes is the proportion, quantity and frequency in which they will be consumed.

  1. Consume fiber and protein

Fiber and protein are the nutrients that most promote satiety.

However, to have more appetite, you still need to consume them, but in a different amount than those who want to lose weight / fat.

For example, aiming at gaining muscle mass, studies suggest the consumption of 1.6 to 2.2g/kg of body weight for proteins. So, ideally, consumption should be closer to 1.6g/kg.

With regard to fiber, the recommended consumption is 25g for women and 38g for men, and this amount should not be exceeded.

Fats, having 9kcal/g, can help to reach the total number of calories needed, but even so, their consumption should not be exaggerated.

  1. Bet on good sources of carbohydrates

When the goal is to gain weight without gaining fat, the best thing to do is to bet on good sources of carbohydrates.

Especially because, when it comes to building muscle mass, carbohydrates are as important as proteins.

Some examples are: toast, bread, couscous, white rice, corn, rolled oats, sweet potatoes, potatoes, yams, bananas, mangoes, dried fruits, among others.

  1. Opt for exercises aimed at gaining muscle mass

Muscle mass will be responsible for increasing body volume, which is the desire of those who want to gain weight without gaining fat, in addition to contouring the body.

And it’s not just about aesthetics.

Physical exercise helps control cholesterol, improve cardiorespiratory capacity, bone density, increase strength and flexibility, among several benefits responsible for more quality and life expectancy.

  1. if necessary, supplement

When it is not possible to reach the amounts of calories or macronutrients needed by food, then supplementation comes in .

A carbohydrate supplement, for example, can be interesting, but the quantity and quality of that carbohydrate will depend on the context of the diet, the individuality and the routine of each one.

A powdered protein supplement such as whey may not be necessary given the effect of protein on appetite.