Healthy Ways To Gain Weight Quickly

Eat More Calories

Gaining weight requires that you eat more calories than you burn. Eating more calories can be a challenge for people with a fast metabolism and those who naturally don’t feel overly hungry. To increase your calorie intake, start by adding an extra 500–750 calories per day to your current intake. This should be enough to cause a steady weight gain of 1–2 pounds (0.45–0.9 kg) per week.

To add more calories to your meals, snack on foods like nuts, cheese, dark chocolate, avocados, dried fruit, granola bars, and yogurt. You can also add calorie-dense condiments like nut butter, honey, and olive oil to your meals and snacks. Additionally, try drinking shakes or smoothies made with protein powder, full-fat milk, yogurt, and nut butter.

Eat High-Calorie Foods

When trying to gain weight, focus on eating nutrient-dense, high-calorie foods. This means eating wholesome foods that are rich in vitamins, minerals, and other nutrients. Examples include:

Whole grains, such as oats, quinoa, and brown rice
Nuts and nut butters
Healthy oils, such as olive, coconut, and avocado oil
Fruits and vegetables
High-fat dairy, such as cheese, yogurt, and cream
Meats, poultry, fish, and eggs
Beans and legumes

If you’re looking for snacks that are high in calories, try trail mix, granola bars, peanut butter crackers, and popcorn.

Eat Frequently

When trying to gain weight, eating more meals throughout the day can be beneficial, as it can help you consume more calories. Try to eat 3–4 meals and 2–3 snacks per day. This can help you consume an extra 500–750 calories per day, which should be enough to cause a steady weight gain of 1–2 pounds (0.45–0.9 kg) per week.

Drink High-Calorie Beverages

In addition to eating more solid foods, drinking high-calorie beverages like milkshakes and smoothies can also help you increase your calorie intake. To make a high-calorie smoothie, blend together milk, protein powder, nut butter, yogurt, and fruits or vegetables. You can also make a high-calorie milkshake by blending together ice cream, milk, and nut butter.

Strength Training

In addition to eating more calories, doing strength training can help you gain weight. Strength training helps build muscle, which is denser than fat and contributes to a higher overall body weight. Aim to do strength training 2–3 days per week.

To gain muscle, focus on doing compound exercises like squats, deadlifts, presses, and rows. Aim for 8–12 reps per set and 2–3 sets per exercise. Additionally, give your muscles 48 hours of rest before doing the same exercise again.

Take Supplements

If you’re having difficulty eating enough food and calories to gain weight, taking supplements may be beneficial. Protein supplements like whey protein can help you quickly increase your protein intake, while weight gainers provide a concentrated source of calories and usually contain a blend of proteins, carbohydrates, and fats.

However, it’s important to note that supplements should not replace a healthy, balanced diet. For the best results, use supplements to help you reach your calorie goals and focus on eating whole foods most of the time.