Because the majority of women in the United States are overweight or obese, it’s generally not a good idea for women to increase fat mass. Women with very low body fat percentages, however, may experience health problems, unpleasant side effects and fertility problems and will benefit from boosting body fat.
Low Body Fat Percentages
It’s a good idea for women to increase body fat if their body fat percentages are below 14 percent, which is the minimum safe amount of body fat women should maintain, notes the University of Pennsylvania. Body fat percentages below 14 percent can cause decreased athletic performance, loss of reproductive function, starvation, weakened immune system, heart damage, loss of muscle, nerve damage and even death in women. The University of Pennsylvania reports that a healthy body fat percentage for women is between 20 percent and 25 percent.
Ways to Boost Body Fat
If your body fat percentage is too low, simply eating more calories should help you get your fat mass back up into a normal range. Try boosting your intake by 250 to 500 calories daily. Make sure to eat -- at minimum -- the recommended dietary allowance for protein and carbs, and the acceptable macronutrient range for dietary fat. The Institute of Medicine reports the protein RDA for women is 46 grams daily, and the women’s carb RDA is 130 grams per day. The institute also recommends women obtain 20 percent to 35 percent of their calorie intake from dietary fat.
Acceptable Body Fats
Women with normal body weights and body fat percentages do not need to increase fat mass, as doing so may lead them to become overweight or obese. The University of Washington reports that women with body fat percentages of 20 percent to 21 percent are within an acceptable range. These women do not need to further boost their body fat, especially if they are apple-shaped and tend to store body fat in their abdomen, since doing so may increase their risk for chronic diseases -- such as heart disease and type-2 diabetes.
Overweight and Obesity
Women with body fat percentages of 25 to 29.9 are classified as overweight, and women with body fat percentages of 30 or higher are considered obese, according to the National Heart, Lung and Blood Institute. Women who fall into these categories should reduce fat mass to achieve a healthy body weight and reduce chronic disease risks. Ways to lower body fat include boosting resistance training and cardiovascular workouts and reducing your overall calorie intake. Choose a variety of healthy foods -- such as whole grains, fruits, vegetables, legumes, nuts, seeds, low-fat dairy foods, egg whites, seafood and skinless poultry -- and reduce added sugars, high-fat meats, full-fat dairy foods, refined grains and other highly processed, packaged foods.
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