For those of you who intend to gain weight, one of the keys is to increase calorie intake. Well, fat is the biggest contributor to calories for the body. So is eating just enough fatty food to make you fat?
Fatty foods don’t always gain weight
Energy sources (calories) from the body come from carbohydrates, protein, and fat. These three nutrients contribute to different amounts of energy. One gram of carbohydrate and protein each produces 4 calories, while one gram of fat gives 9 calories.
Therefore, fatty foods are often considered capable of gaining weight quickly. In fact, reality is not always the case.
Although calories in fat are greater than protein and carbohydrates, fatty foods do not always make the body fat.
It is still influenced by what type of fat you consume. Existing fats in junk food, for example, can indeed gain weight. However, both can also increase the risk of several diseases.
Understand the type of fat first
Fat consists of three types, namely unsaturated fats, saturated fats, and trans fats. All three have different effects on health and not all of them are good for you who want to fatten the body.
Here are three differences of fatty foods:
1. Unsaturated fat
Unsaturated fatty foods can make you healthy fats while providing a number of other benefits. Among other things, maintaining normal cholesterol levels and maintaining heart health.
You can get unsaturated fats from foods such as:
- Peanuts, almonds, walnuts, and hazelnuts
- Pumpkin seeds, sesame seeds, and flaxseeds
- Canola oil, soybean oil, and flaxseed oil
2. Saturated fat
Saturated fatty foods are considered to make the body fat and damage health. However, recent research shows that saturated fat is safe for consumption as long as the amount is limited.
Because saturated fat is found in foods that are considered less healthy, for example:
- Junk food items such as burgers and pizza.
- Processed meat products such as sausages, nuggets, and meatballs.
- Full fat milk, butter, and similar dairy products.
- Cakes and various types of desserts.
You can eat a variety of foods above, but make sure the amount is not excessive and do not eat it too often.
3. Trans fat
Trans fats are made from vegetable oil which is heated with the help of hydrogen gas. Fatty foods from trans type can indeed make the body fat, but not in a healthy way.
Foods high in trans fat can increase the amount of bad cholesterol and reduce good cholesterol in the body. In addition, trans fat also increases the risk of heart disease, stroke, and diabetes.
The main sources of trans fat are junk food, frozen food, and sweet foods. This fat is also found in some packaging products, so pay close attention to the contents of the packaging product that you want to consume.
A healthy way to gain weight
Eating fatty foods alone is not enough to make the body fatter. However, you do not need to be discouraged.
There are many ways you can do to gain weight in a healthy way, for example:
Eat nutrient-dense foods, such as whole-wheat bread, pasta, fruits and vegetables, beef, chicken, and dairy products.
- Divide food 3 times a day into 5-6 times a day.
- Eat snacks after breakfast, late afternoon, and before going to bed.
- Don’t drink between meals to prevent satiety from coming quickly.
- Add cheese, eggs, and other extra calories when eating.
- Do strength training to build muscle mass.
Eating fatty foods is not the only way to gain weight. Make sure you eat a variety of foods and exercise regularly so that your weight remains healthy and monitored. It would be better if you consult with a nutritionist so that the weight gain you get can be healthier.