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

Changing your diet to include more protein, carbs, and healthy fats may help you gain weight in a healthy way. You may also try eating smoothies, almonds, and dried fruit.

A person may wish to put on weight for a variety of reasons, such as having a rapid metabolism or being underweight by nature because of their genes. Underweight can also be a sign of underlying medical issues or inadequate nutrition.

Furthermore, a lot of people who are not clinically underweight can nonetheless like to put on weight and build muscle for various reasons.

But it’s crucial to gain weight safely. Eating more meals high in nutrients and leading a generally healthy lifestyle, which includes getting adequate sleep and minimizing stress, are examples of this.

There are several tactics you might employ, regardless of the reasons behind your desire to put on weight.

Creating a calorie surplus, or eating more calories than your body requires, is the most crucial thing you can do to put on weight.

This calorie calculator will help you figure out how many calories you need.

Try aiming for 300–500 calories higher than your daily caloric expenditure, as shown by the calculator, if you wish to gain weight gradually. Try aiming for between 700–1,000 calories more than your maintenance level if you want to gain weight quickly.

Remember, calorie calculators are simply estimates. Your daily calorie requirements may differ by a few hundred, give or take.

Consume extra protein.
Consuming enough, high-quality proteins is crucial. Reliable Source for Optimal Development, Growth, and Overall Health.

A 2020 research with 23 participants Lean muscle mass may be increased by increasing protein, according to Trusted Source.

Adults should consume 50 grams (g) of protein per day, according to the Food and Drug Administration (FDA). This can, however, differ for every person and be influenced by things including age, sex, and past medical conditions.

Foods high in protein include:

meats
Fish eggs
dairy items
nuts and legumes
If you have trouble getting enough protein in your diet, you may also benefit from taking protein supplements, such as whey protein.

But protein may also dramatically lower appetite and hunger. Trusted Source, making calorie intake more difficult.

To find out if increasing your protein consumption might help you reach your weight gain target in a healthy manner, think about consulting a physician.

Eat more carbohydrates.
Although carbohydrates by themselves won’t make you gain weight, they can be a fantastic strategy to enhance your caloric intake.

Foods that are high in beneficial carbohydrates include:

quinoa, oats, and fruits like blueberries, bananas, and oranges
Buckwheat with sweet potatoes
A balanced diet must include carbohydrates. A number of variables, like your age, sex, and general health, might affect how much you should try to eat each day. But generally speaking, doctors advise that between 45 and 65 percent of your daily calories should come from carbohydrates.

Consume more meals high in energy.
It’s crucial to make sure your diet contains a lot of items high in energy. These foods have a high calorie content in relation to their weight.

This can be aided by using an abundance of sauces, condiments, and spices. It could be simpler to eat more if your meal tastes better. Additionally, toppings may increase caloric intake.

The following foods are high in energy and might contribute to weight gain:

Nuts, such as almonds, walnuts, macadamia nuts, and peanuts; dried fruit, such as raisins, dates, prunes, and others; high-fat dairy products, such as whole milk, full-fat yogurt, cheese, and cream; fats and oils, such as extra virgin olive oil and avocado oil; grains, such as oats and brown rice; meat, such as chicken, beef, pork, and lamb; you can also select fattier cuts; tubers, such as potatoes, sweet potatoes, and yams; granola, and trail mix
It could be wise to limit your intake of fruit and vegetables if you are concerned about gaining weight. Fruits and vegetables include fiber, which can help you feel fuller more quickly and reduce your need for meals high in energy.

Additional brief advice
Here are a few more tactics that might accelerate your weight gain:

Water can fill your stomach and make it more difficult to consume enough calories, so avoid drinking it right before meals.
Try weight gainer shakes: If you’re struggling to put on weight, you might want to look into weight gainer smoothies. These are highly heavy in calories, carbohydrates, and protein.
Make use of larger plates: If you want to consume more calories, utilize large plates (Trusted Source) because smaller dishes may lead to individuals eating less.
Take creatine: You may grow muscle weight by taking creatine monohydrate, a substance that builds muscle.
Obtain restful sleep: Maintaining proper sleep hygiene is crucial for building muscle.

A healthy strategy
A healthy strategy Gaining a balanced quantity of muscle mass and subcutaneous fat, as opposed to a large amount of harmful belly fat, is the Trusted Source for weight growth.

Additionally, a high body fat percentage raises your chances even if you are overweight, a reliable source of type 2 diabetes and other health issues.

You can still gain weight while maintaining a healthy, balanced diet, but in a safe manner.

How can I put on weight without overeating?
You’ll probably need to consume more calories if you want to acquire weight.

By beginning a resistance training routine, you may prevent overeating and make sure that extra calories reach your muscles rather than simply your fat cells.

Free weights and bodyweight workouts are part of resistance training, sometimes known as strength training. muscular hypertrophy from resistance exercise results in an increase in muscular mass. reliable source.

In addition to promoting lean body mass increases via resistance exercise alone, protein supplements may also be used in conjunction with resistance training.

According to one research, healthy people who took protein supplements for six weeks during resistance training had a 27% increase in lean mass gain.

If you’re new to training, think about taking a class or, if you can, hiring a certified personal trainer to get you started.

If you have any medical conditions or skeletal abnormalities that might make exercise difficult, think about consulting a doctor.

Commonly Asked Questions
Over the course of six months, an individual may acquire an average of around 15 pounds (6.8 kg) by ingesting 500 more calories each day (Trusted Source). The length of time, however, can vary from person to person and be influenced by variables including age, sex, and health.

You can’t acquire weight for a variety of reasons, including your high metabolism, genetics, or natural underweight.

The quickest approach to gain weight is frequently to increase your caloric intake. The best course of action, however, will rely on your unique medical requirements. You can create a customized plan with the assistance of a dietician.

The bottom line
The desire to put on weight might be attributed to a variety of factors.

Eating meals high in nutrients and gaining lean muscle mass are significant ways to do this.

A weight change is a journey, not a race. Staying consistent will assist, even if it can take a while.

See a doctor or nutritionist if you’re struggling to gain weight even after attempting the above-mentioned techniques. You can use eating techniques that could help you achieve your goal with the assistance of a dietician.

Only one item
Before attempting to gain weight with the above advice, it would be prudent to consult a doctor if you think you may have an unidentified ailment that is contributing to your weight loss.

Try using our FindCare service if you need assistance locating a primary care physician.