{"id":11580,"date":"2017-01-27T10:33:52","date_gmt":"2017-01-27T10:33:52","guid":{"rendered":"http:\/\/localhost\/hk-blog\/how-to-gain-weight-without-getting-fat-bid-5627\/"},"modified":"2026-01-29T10:31:23","modified_gmt":"2026-01-29T05:01:23","slug":"how-to-gain-weight-without-getting-fat-bid-5627","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/how-to-gain-weight-without-getting-fat\/bid-5627\/","title":{"rendered":"How To Gain Weight Without Getting Fat"},"content":{"rendered":"<p class=\"rtejustify\">Before, jumping to weight gain foods, it is important to check if you actually need to gain weight. And to check this you need to know what is your ideal weight and your BMI.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-gain-weight-without-getting-fat\/bid-5627\/#What_is_Ideal_Weight_and_BMI\" >What is Ideal Weight and BMI?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-gain-weight-without-getting-fat\/bid-5627\/#What_is_Healthy_Weight_Gain\" >What is Healthy Weight Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/how-to-gain-weight-without-getting-fat\/bid-5627\/#Foods_For_Healthy_Weight_Gain\" >Foods For Healthy Weight Gain<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"What_is_Ideal_Weight_and_BMI\"><\/span><strong>What is Ideal Weight and BMI?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">The concept of ideal weight is very simple. An ideal weight is defined by the weight range of a healthy body that is dependent on your gender and current height. You can then refer to a height and weight chart and check if your current weight falls in that category.<\/p>\n<p>Also, if you want to know if your current weight falls under the healthy weight category or not, you need to know your <em><strong>BMI &#8211; Body Mass Index<\/strong><\/em>. You need to know your waist size, height, and current weight in order to check your BMI.<\/p>\n<pre><span style=\"color: #696969;\"><strong><span style=\"font-size: 14px;\"><em>You are underweight if your BMI is less than 18.5\r\nYou are overweight if your BMI is between 25 - 29.9<\/em><\/span>\r\n\u200b\u200b<span style=\"font-size: 14px;\"><em>You are obese if your BMI is equal to or above 30<\/em><\/span>\r\n\r\n<span style=\"font-size: 14px;\"><em>BMI that falls between 18.5 and 25, indicates you have a healthy weight.<\/em><\/span><\/strong><\/span><\/pre>\n<p>So, now that you know your ideal weight and BMI, you are in the right position to decide if you need to gain weight or not. And, if you want to gain weight then it definitely has to be the healthy way.<\/p>\n<p class=\"rtejustify\">\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/shutterstock_233563201.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"What_is_Healthy_Weight_Gain\"><\/span><strong>What is Healthy Weight Gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">One obvious\u00a0way to gain weight is simply to eat, eat more and keep eating. But, that certainly is not the healthy way to go for it. As you just read that there is a healthy weight range as per BMI. So, if you are underweight, your goal should be to fall in that category and not the other ones of being overweight or obese. The best way to go for it is to eat foods that are right in calories but those calories should be in the form of proteins and complex carbs, not bad fats or cholesterol or high starch.\n<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Foods_For_Healthy_Weight_Gain\"><\/span><strong>Foods For Healthy Weight Gain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">Banana is not just a food to gain weight. It is a wonder fruit of nature that is a rich source of minerals and vitamins that are essential for a fit and healthy body. The nutritional value of banana is very high and thus helps you gain weight without getting fat.<\/p>\n<pre class=\"rtejustify\"><span style=\"color: #696969;\"><span style=\"font-size: 14px;\"><strong>1 Medium Banana = 116 calories (approx)<\/strong><\/span><\/span><\/pre>\n<p class=\"rtejustify\">It is very easy to add a\u00a0banana to your diet. You can consume banana via homemade banana smoothie (low sugar), fruit salads, oatmeal etc. And the simplest way of all &#8211; Just peel it and eat it.<\/p>\n<p class=\"rtejustify\">Eggs have been on the favorites list of fitness enthusiasts for a long time now. The reason why people add eggs to their diet is because eggs are a great source of protein. However, if you are looking for a healthy weight gain option, you should go for egg white. The reason behind this is that the egg white is a good source of adding weight to your body via proteins and not fat. The number of eggs you need to take depends on your weight gain requirement and it is best to consult a health expert or a nutritionist for the same.<\/p>\n<pre class=\"rtejustify\"><span style=\"font-size: 14px;\"><strong>1 Boiled Egg White = 17 Calories (approx)<\/strong><\/span><\/pre>\n<p class=\"rtejustify\">The number of ways\u00a0to add an egg white to your diet are many. Have them just like they are or add them to your salad or couple them with a slice of whole grain bread. They are a great option as a healthy and nutritious party snack too.<\/p>\n<p class=\"rtejustify\">Peanut Butter has slowly started becoming popular among people as a yummy and healthy breakfast food. The best part about peanut butter is that it can be coupled with many foods like bananas, whole grain bread, smoothies etc., and consumed as a part of wholesome breakfast. Peanut butter can easily provide you the calories required for a healthy weight gain and the feeling of fullness you get after consumption pulls you back from eating more food. Peanut butter contains healthy fats that can help lower cholesterol.<\/p>\n<pre class=\"rtejustify\"><span style=\"color: #696969;\"><span style=\"font-size: 14px;\"><strong>1 Scoop Of Peanut Butter = 94 Calories (approx)<\/strong><\/span><\/span><\/pre>\n<p class=\"rtejustify\">So basically it is one of the most delicious\u00a0ways\u00a0to add required calories to your body without worrying much about getting fat.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/600x400 (5).jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\">Consumption of bread on a daily basis is a very common thing in most of the households. But the type of bread to be consumed depends on what exactly are you aiming for. So, if you are aiming to gain weight without getting fat, then eating Multi-grain bread is a good option. The nutritional value of a slice of multi-grain bread is a good combination of high carbs and low fat. And apart from being low in fat &amp; cholesterol, multi-grain bread is a rich source of dietary fiber and a fair source of protein too. This makes multi-grain bread an important part to be included in your daily food consumption if you are looking to gain weight without getting fat.<\/p>\n<pre class=\"rtejustify\"><span style=\"color: #696969;\"><span style=\"font-size: 14px;\"><strong>1 Slice of Multi-Grain Bread = 69 Calories (approx)<\/strong><\/span><\/span><\/pre>\n<p class=\"rtejustify\">Multi-grain bread with peanut butter spread and a glass of banana shake is a quick and delicious way\u00a0to consume these nutritional foods for a healthy weight gain.<\/p>\n<p class=\"rtejustify\">Like egg white, boiled chicken leg is another example of a high-protein nutritional food which\u00a0can help you gain weight without getting fat. Boiled chicken is not just a good source of protein but also a good source of iron too. It is low in fat and can be easily added to your daily diet. However, you must not eat too much of chicken, especially if you are not working out, because of it\u2019s high protein content which needs to be utilized in making body gain good muscle weight and not making you fat. Consulting a health expert on the same\u00a0is a good option.<\/p>\n<pre class=\"rtejustify\"><span style=\"font-size: 14px;\"><span style=\"color: #696969;\"><strong>1 Boiled Chicken Leg = 110 Calories (approx)<\/strong><\/span><\/span><\/pre>\n<p class=\"rtejustify\">Apart from the above mentioned options, you can also try blend protein supplements that will give you the required protein rich calorie content to help you gain weight without getting fat. But, you must remember to indulge in a regular workout schedule and consult an expert nutritionist in case of any doubts or to get a personalized healthy weight gain plan to suit your body requirement.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/bottom-banner (3).jpg\" \/><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Before, jumping to weight gain foods, it is important to check if you actually need to gain weight. And to check this you need to know what is your ideal weight and your BMI. What is Ideal Weight and BMI? The concept of ideal weight is very simple. An ideal weight is defined by the [&hellip;]<\/p>\n","protected":false},"author":45,"featured_media":15151,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[471,107],"tags":[],"secondary_tag":[23,28],"class_list":{"0":"post-11580","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"category-healthy-at-home","9":"secondary_tag-diet","10":"secondary_tag-supplements","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Gain Weight Without Getting Fat &#183; HealthKart<\/title>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Gain Weight Without Getting Fat &#183; HealthKart\" \/>\n<meta property=\"og:description\" content=\"Before, jumping to weight gain foods, it is important to check if you actually need to gain weight. 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