How to Gain Weight Fast: Tips

Making changes to your diet, such as increasing your intake of protein, carbohydrates and healthy fats, can help you gain weight in a healthy way. You can also try consuming nuts, dried fruits and smoothies.

However, gaining weight safely is important. This can include living a generally healthy lifestyle, such as eating more nutritious foods and getting enough sleep and reducing stress whenever possible.

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

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

Eat more protein
Eating enough high-quality protein is essential for optimal growth, development and overall health.

A 2020 study of 23 individuals found that increased protein can help increase lean muscle mass.

The Food and Drug Administration (FDA) recommends that adults eat 50 grams (g) of protein per day. However, this can be different for each individual and depends on factors such as age, gender and medical history.

Foods high in protein include:

meats
fish
egg
dairy products
legumes
nuts
If you struggle to get enough protein in your diet, protein supplements such as whey protein can also be helpful.

Increase your carbohydrate intake
Carbohydrates (carbohydrates) alone will not cause weight gain, but they can provide a great way to consume more calories.

Examples of foods rich in healthy carbohydrates include:

oats
quinoa
fruits such as oranges, bananas and blueberries
sweet potato
buckwheat
Carbohydrates are an important part of a balanced diet. The amount you aim to eat each day can depend on several factors, such as your age, gender, and general health. However, in general, experts recommend that 45% to 65% of your daily calories should come from carbohydrates.

Eat more energy-dense foods
It is important to ensure that you include plenty of energy-dense foods in your diet. These are foods that contain more calories than their weight.

Using lots of seasonings, sauces, and spices can help with this. The tastier your food is, the easier it is to eat more. Supplements can add extra calories.

Here are some energy foods that can help you gain weight:

nuts, such as almonds, walnuts, macadamias and peanuts
dried fruits like raisins, dates, prunes and others
high-fat dairy products such as whole milk, whole-fat yogurt, cheese, and cream
oils and fats such as extra virgin olive oil and avocado oil
grains such as oats and brown rice
meat such as chicken, beef and lamb; you can also choose fattier cuts
tubers such as potatoes, sweet potatoes and yams
other energy-dense foods such as dark chocolate, avocado, peanut butter, coconut milk, granola, and trail mix
If gaining weight is a priority for you, it may be a good idea to avoid overconsumption of vegetables and fruits. The fiber in fruits and vegetables can help you feel full faster, leaving less room for energy-dense foods.

Other quick tips
Here are a few other strategies that can help you gain weight faster:

Avoid drinking water before meals: This can fill your stomach and make it difficult to get enough calories.
Try Weight Gain Supplements: If you're struggling to gain weight, consider weight gain supplements. They are very high in protein, carbohydrates and calories.
Use larger plates: If you're trying to get more calories, consider using larger plates, as smaller plates can cause people to eat less.
Take Creatine: The muscle building supplement creatine monohydrate can help you gain muscle mass.
Get quality sleep: Good sleep hygiene is crucial for muscle growth.
Avoid smoking and quit if you smoke: Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.