How to Gain Weight Fast: Tips to Be Safe and Healthy…

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There are many reasons someone may want to gain weight, such as being naturally underweight due to genetics or a fast metabolism. Being underweight may also indicate poor nutrition or underlying health conditions.

Additionally, many people who are not clinically underweight may still want to gain muscle and put on weight for other reasons.

However, gaining weight safely is important. This can include eating more nutrient-dense foods and living an overall healthy lifestyle, such as getting enough sleep and reducing stress where possible.

Whatever your reasons are for wanting to gain weight, there are a variety of strategies you can use.

Below, we’ve outlined several ways that may help.

Increase your caloric intake

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The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.

You can determine your calorie needs using this calorie calculator.

If you want to gain weight slowly and steadily, try aiming for 300–500 calories more than you burn each day according to the calculator. If you want to gain weight fast, try aiming for around 700–1,000 calories above your maintenance level.

Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.

You don’t need to count calories forever, but it can help to do it for the first few days or weeks to get a feel for how many calories you’re eating. There are many great tools out there to help you.

Eating enough high quality proteins

for optimal growth, development, and general health.

A 2020 study of demonstrated that increasing protein can help increase lean muscle mass.

The Food and Drug Administration (FDA) recommends adults eat 50 grams (g) of protein daily. However, this can vary for each individual and depends on factors such as age, sex, and medical history.

High protein foods include:

meats

fish

eggs

dairy products

legumes

nuts

Protein supplements like whey protein can also be helpful if you find it difficult to get enough protein in your diet.

However, protein may also significantly

, making it harder to get enough calories.

Consider speaking with a doctor to see if increasing your protein intake would help you achieve your goal of gaining weight safely.

Increase your intake of carbs

Carbohydrates (carbs) alone will not lead to an increase in weight, but they

a great way to consume more calories.

Examples of foods high in healthy carbs include:

oats

quinoa

fruits, like oranges, bananas, and blueberries

sweet potato

buckwheat

Carbs are a vital part of a balanced diet. The amount you should aim to eat each day can depend on several factors, such as your age, sex, and overall health. However, in general, experts recommend that 45% to 65% of your daily calories should come from carbs.

Eat more energy-dense foods

It is important to ensure you include a lot of energy-dense foods in your diet. These are foods that contain many calories relative to their weight.

Using plenty of spices, sauces, and condiments can help with this. The tastier your food is, the easier it may be to eat more. Toppings may also add additional calories.

Here are some energy-dense foods that may help you gain weight:

nuts, like almonds, walnuts, macadamia nuts, and peanuts

dried fruit, like raisins, dates, prunes, and others

high fat dairy, like whole milk, full-fat yogurt, cheese, and cream

fats and oils, like extra virgin olive oil and avocado oil

grains, like oats and brown rice

meat, like chicken, beef, pork, and lamb; you can also choose fattier cuts

tubers, like potatoes, sweet potatoes, and yams

other energy-dense foods, like dark chocolate, avocados, peanut butter, coconut milk, granola, and trail mix

If weight gain is a priority for you, it may be a good idea to avoid over-consuming vegetables and fruit. The fiber in fruits and vegetables can help you feel full faster, leaving less room for energy-dense foods.

Other quick tips

Here are several other strategies that may help you gain weight even faster:

Avoid drinking water before meals: This can fill your stomach and make it harderTrusted Source to get enough calories.

Try weight gainer shakes: If you are having trouble gaining weight, consider weight gainer shakes. These are very high in protein, carbs, and calories.

Use bigger plates: Consider using large platesTrusted Source if you’re trying to get in more calories, as smaller plates can cause people to eat less.

Take creatine: The muscle-building supplement creatine monohydrate can help you gainTrusted Source muscle weight.

Get quality sleep: Good sleep hygiene is very importantTrusted Source for muscle growth.

Avoid smoking, and if you smoke, consider quitting: Smokers tend to weigh lessTrusted Source than non-smokers, and quitting smoking often leads to weight gain.

A healthy approach

A

to gaining weight involves gaining a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.

A high percentage of body fat also

of developing type 2 diabetes and other health problems, even if you have overweight.

Focusing on eating a balanced and healthy diet can still help you gain weight, but in a safe way.

Was this helpful?

How can I gain weight without eating too much?

To gain weight, you’ll likely need to consume additional calories.

You can avoid overeating and ensure that excess calories go to your muscles instead of just your fat cells by starting a resistance training program.

Resistance training, or strength training, includes bodyweight exercises and free weights. Resistance training leads to muscle hypertrophy, which

.

Combining protein supplementation with resistance training can also promote additional gains in lean body mass beyond those gained by resistance exercise alone.

One study found that protein supplementation during

of resistance training increased lean mass growth by 27% in healthy adults.

If you’re new to training, consider hiring a qualified personal trainer or taking a class to help you get started, if this is possible for you.

Consider speaking with a doctor if you have any skeletal problems or medical issues that may make exercising difficult.

Frequently Asked Questions

By consuming

daily, a person might gain an average of about 15 pounds (6.8 kg) over 6 months. However, the duration can differ for everyone and depend on factors such as sex, age, and health.

There are many reasons why you can’t gain weight, such as your genetics, being naturally underweight, or having a fast metabolism.

Increasing your calorie intake is often the fastest way to gain weight. However, the most effective strategy will depend on your individual health needs. A dietitian can help you put together a tailored plan.

The bottom line

There are many reasons for wanting to gain weight.

It’s important to do so by eating nutritionally-dense foods and building lean muscle mass.

Changing your weight is a marathon, not a sprint. It may take a long time, but remaining consistent will help.

If you’re having trouble gaining weight despite trying the strategies discussed above, it’s important to talk with a doctor or dietitian. A dietitian can help you employ eating strategies that may help you reach your goal.

Whether you want to gain weight due to genetics, a fast metabolism, poor nutrition, underlying health conditions, or simply to increase muscle mass, it's essential to do so safely and healthily. Here are several strategies to help you achieve your weight gain goals effectively.

Increase Your Caloric Intake

Creating a calorie surplus is crucial for weight gain, meaning you need to consume more calories than your body burns. Use a calorie calculator to estimate your needs and aim to consume 300–500 extra calories per day for steady weight gain or 700–1,000 extra calories for faster results. Remember, these calculators provide estimates, so your actual needs may vary. Initially, tracking your calorie intake can be helpful to understand your eating patterns.

Eat More Protein

High-quality protein is vital for growth, development, and overall health. Increasing your protein intake can help build lean muscle mass. Adults should aim for around 50 grams of protein daily, but this can vary based on factors like age, sex, and health. Good protein sources include meats, fish, eggs, dairy products, legumes, nuts, and protein supplements such as whey protein. However, protein can also reduce hunger, making it challenging to consume enough calories, so balance your diet accordingly.

Increase Your Intake of Carbs

Carbohydrates provide an excellent source of additional calories. Foods high in healthy carbs include oats, quinoa, fruits, sweet potatoes, and buckwheat. Carbs should constitute 45% to 65% of your daily caloric intake. Incorporating these foods can help you achieve a balanced diet and support weight gain.

Eat More Energy-Dense Foods

Energy-dense foods have a high calorie content relative to their weight. Adding spices, sauces, and condiments can make food tastier and easier to consume in larger quantities. Examples of energy-dense foods include:

Nuts: Almonds, walnuts, macadamia nuts, and peanuts.

Dried Fruit: Raisins, dates, prunes, and more.

High-Fat Dairy: Whole milk, full-fat yogurt, cheese, and cream.

Fats and Oils: Extra virgin olive oil and avocado oil.

Grains: Oats and brown rice.

Meat: Chicken, beef, pork, and lamb (opt for fattier cuts).

Tubers: Potatoes, sweet potatoes, and yams.

Others: Dark chocolate, avocados, peanut butter, coconut milk, granola, and trail mix.

Reducing the intake of fruits and vegetables can help if they make you feel full quickly, leaving less room for higher-calorie foods.

Additional Tips

Avoid drinking water before meals: This can fill your stomach and reduce your calorie intake.

Try weight gainer shakes: These are high in protein, carbs, and calories.

Use larger plates: Larger plates can encourage you to eat more.

Take creatine: This supplement can help build muscle weight.

Get quality sleep: Good sleep is essential for muscle growth.

Avoid smoking: Smokers tend to weigh less, and quitting can lead to weight gain.

A Healthy Approach

Focusing on a balanced diet and healthy lifestyle is crucial for gaining weight safely. Aim for a balanced increase in muscle mass and subcutaneous fat rather than unhealthy belly fat, as a high percentage of body fat can increase the risk of type 2 diabetes and other health issues.