How to Gain Weight Fast And Healthy - The Ultimate Weight Gain Guide
Many people are trying to gain weight. Maybe you've been stuck at the same weight for months, or perhaps you're looking to bulk up for a competition. Whatever your reasons, it's important to gain weight healthily.
Pack on the pounds too quickly, and you could get stretch marks or other problems. So how can you safely and effectively gain weight? The good news is that plenty of healthy ways to gain weight.
This is your guide if you're looking to gain weight fast and healthy. We'll cover everything you need to know to put on the right weight, including how many calories you should be eating, what types of foods will help you bulk up, and how to exercise for maximum results. By the end of this guide, you'll have all the tools you need to start packing on the pounds safely and healthily. So let's get started!
Gaining Weight Fast and Healthy
Gaining weight is not always as simple as it seems. In fact, for some people, it can be just as tricky as trying to lose weight. If you are underweight or have a fast metabolism, you may find it hard to put on extra pounds no matter how much you eat. However, with some planning and effort, it is possible to gain weight healthily.
One of the most important things to remember when trying to gain weight is to eat often and eat nutrient-rich foods. This means consuming regular meals and snacks throughout the day and making sure that each meal contains a balance of protein, carbohydrates, and healthy fats.
It is also essential to avoid processed foods and empty calories, as these can quickly lead to weight gain without providing any nutritional benefits. Instead, focus on whole foods like fruits, vegetables, lean proteins, and whole grains. These nutritious options will help you pack pounds without sacrificing your health.
Talk to your doctor or a registered dietitian if you have trouble gaining weight. They can help you create a plan that fits your unique needs and ensures you get the nutrients you need to reach your goals. You can safely and effectively gain a fast and healthy weight with little commitment and effort.
How Many Calories Should You Eat to Gain Weight?
If you're underweight, you may need to eat more calories to gain weight and improve your health. To do this, you'll need to consume more calories than your body burns daily.
You need extra calories depending on various factors, including your activity level, age, and muscle mass. According to the Centers for Disease Control and Prevention (CDC), most people who want to gain weight should aim for 1 to 2 pounds per week. This means consuming an extra 250 to 500 calories each day.
You can meet your calorie needs by eating various nutrient-rich foods, such as lean protein, healthy fats, fruits, vegetables, and whole grains.
You may also need to supplement your diet with vitamins and minerals if you're not getting enough from food alone.
Another approach is to base your calorie intake on the Recommended Dietary Allowance (RDA), the minimum amount of calories needed to maintain good health. The RDA is between 1,600 and 2,400 calories per day for most people.
However, you may need fewer calories if you lead a sedentary lifestyle or have a small frame. On the other hand, if you're very active or have a large frame, you may need more calories. Generally, starting with the RDA and then adjusting up or down based on your weight-gain goals is best.
In one study, people trying to gain weight ate an average of 2,544 calories daily. This amount of calories helped them gain an average of 1 pound per week.
Another study showed that people trying to gain weight ate an average of 3,438 calories daily. This amount of calories helped them gain an average of 2 pounds per week.
These studies suggest that you consume more calories than the RDA to gain weight. However, speaking with a registered dietitian or your doctor is vital before increasing your calorie intake. They can help you determine the right amount of calories based on your needs.
The Best Foods to Eat to Gain Weight Fast and Healthy
If you're trying to gain weight, you may need to eat more calories than your body burns daily. To do this, you'll need to consume nutrient-rich foods that are high in calories and provide the nutrients your body needs.
Here are 20 of the best foods to eat to gain weight fast and healthy.
1. Whole Eggs
Whole eggs are among the best foods to eat if you're trying to gain weight, and they're high in protein, healthy fats, vitamins, and minerals.
A large egg contains about 77 calories, 7 grams protein, and 5 grams fat.
Eggs also contain vitamins A, D, E, and B12 and minerals like selenium and choline.
In one study, eating two eggs for breakfast each day increased weight gain by 65% and led to an increase in body fat mass of about 3.5 kg (7.7 lbs) over 8 weeks.
Moreover, eggs are easy to prepare and can be eaten as part of a healthy breakfast, lunch, or dinner.
2. Salmon
Salmon is another excellent choice if you're looking to gain weight. It's a rich source of protein and omega-3 fatty acids, and vitamins and minerals.
A 6-ounce (170-gram) serving of cooked salmon contains about 354 calories, 36 grams of protein, and 23 grams of healthy fat. This serving of salmon also provides vitamins A, D, and B12 and minerals like selenium and potassium.
A study showed that people who ate salmon every day for 12 weeks increased their lean body mass and decreased their body fat percentage. Salmon is also easy to prepare and can be enjoyed as part of a healthy meal.
3. Red Meat
Red meat is an excellent source of protein and other nutrients like iron and zinc. A 3-ounce (85-gram) serving of cooked ground beef contains about 209 calories, along with 22 grams of protein and 15 grams of fat.
This serving of red meat also provides vitamin B12, iron, and zinc. Eating red meat may also help you build muscle. In one study, people who ate red meat gained more lean body mass than those who didn't eat it.
4. Nuts and Nut Butters
Nuts and nut butter are rich in calories, protein, and healthy fats. They're also a good source of vitamins and minerals.
A 1-ounce (28-gram) serving of almonds contains about 164 calories, along with 6 grams of protein and 14 grams of fat. This serving of nuts also provides vitamin E, magnesium, and fiber.
Similarly, a 2-tablespoon (32-gram) serving of peanut butter contains about 188 calories, 7 grams of protein, and 16 grams of fat.
This serving of peanut butter also provides vitamin E, magnesium, and fiber. Nuts and nut butter can be enjoyed as a snack or added to various dishes.
5. Quinoa
Quinoa is a nutrient-rich grain high in calories, protein, and fiber.
A 1-cup (185-gram) serving of cooked quinoa contains about 222 calories, 8 grams of protein, and 5 grams of fiber.
This serving of quinoa also provides a variety of vitamins and minerals, including iron, magnesium, and potassium.
In one study, eating quinoa increased weight gain by 46% and led to an increase in fat mass of about 3.5 kg (7.7 lbs) over 8 weeks.
6. Oats
Oats are rich in calories, protein, and fiber and are a good source of vitamins and minerals. A 1-cup (90-gram) serving of dry oats contains about 307 calories, 12 grams of protein, and 4 grams of fiber.
This serving of oats also provides a variety of vitamins and minerals, including iron, magnesium, and potassium.
In one study, eating oats increased weight gain by 50% and led to an increase in fat mass of about 3.5 kg (7.7 lbs) over 8 weeks. Oats can be enjoyed as part of a healthy breakfast or added to various dishes.
7. Sweet Potatoes
Sweet potatoes are a good source of calories, carbs, and fiber. They're also a rich source of vitamins and minerals. A 1-cup (200-gram) serving of cooked sweet potato contains about 114 calories, along with 2 grams of protein and 4 grams of fiber.
This serving of sweet potato also provides a variety of vitamins and minerals, including vitamins A, C, and B6, as well as potassium.
Eating sweet potatoes helps you gain weight. In one study, people who ate sweet potatoes gained more weight and body fat than those who didn't eat them. Sweet potatoes can be enjoyed as part of a healthy meal or added to various dishes.
8. Greek Yogurt
Greek yogurt is a rich source of protein, calcium, and probiotics. It's also a good source of carbs and vitamins. A 1-cup (245-gram) serving of plain Greek yogurt contains about 120 calories, 20 grams of protein, and 5 grams of carbs.
This serving of Greek yogurt also provides calcium, vitamin B12, and probiotics. To gain weight, eat Greek yogurt as part of a healthy diet.
A study found that people who ate Greek yogurt every day for 12 weeks had a more significant increase in muscle mass and bone density than those who didn't eat yogurt.
9. Milk
Milk is a good source of calories, carbs, and protein, and it's also a rich source of calcium and other nutrients. A 1-cup (244-gram) serving of whole milk contains about 146 calories, 8 grams of protein, and 12 grams of carbs.
This serving of milk also provides calcium, vitamin D, and phosphorus.
A study showed muscle protein synthesis was more remarkable after drinking milk than after drinking soy- or carbohydrate-based drinks ( 1Trusted Source ). Milk can be enjoyed as a beverage or added to various dishes.
10. Brown Rice
Brown rice is a good source of calories, carbs, and fiber, and it's also a rich source of vitamins and minerals. A 1-cup (195-gram) serving of cooked brown rice contains about 216 calories, 5 grams of protein, and 3 grams of fiber.
This brown rice serving also provides various vitamins and minerals, including manganese, selenium, and magnesium.
Whole grains like brown rice have been linked to various health benefits, including a lower risk of heart disease and obesity.
11. Dark Chocolate
Dark chocolate is a good source of calories, fat, and fiber and a rich source of antioxidants. A 1-ounce (28-gram) serving of dark chocolate contains about 155 calories, along with 14 grams of fat and 3 grams of fiber.
This serving of dark chocolate also provides a variety of antioxidants, including flavonoids and polyphenols.
A study found that people who ate dark chocolate had a lower risk of heart disease. Dark chocolate can be enjoyed as a snack or added to various desserts.
12. Dried Fruit
Dried fruit is a good source of calories, carbs, and fiber, and it's also a rich source of vitamins and minerals. A 1-ounce (28-gram) serving of dried apricots contains about 60 calories, along with 15 grams of carbs and 3 grams of fiber.
This serving of dried apricots also provides a variety of vitamins and minerals, including vitamin A, iron, and potassium. Dried fruit can be enjoyed as a snack or added to various dishes.
13. Nuts and Seeds
Nuts and seeds are a good source of calories, fat, and protein, and they're also a rich source of vitamins and minerals. A 1-ounce (28-gram) serving of almonds contains about 164 calories, along with 14 grams of fat and 6 grams of protein.
This serving of almonds also provides a variety of vitamins and minerals, including vitamin E, magnesium, and manganese.
Easting nuts and seeds as a snack is a great way to gain a fast and healthy weight.
14. legumes
Legumes are a good source of calories, carbs, and protein, and they're also a rich source of vitamins and minerals. A 1-cup (198-gram) serving of cooked black beans contains about 227 calories, 15 grams of protein, and 40 grams of carbs.
This serving of black beans also provides a variety of vitamins and minerals, including folate, iron, and magnesium.
A study found that people who ate a diet rich in legumes had a lower risk of developing heart disease. Legumes can be enjoyed as part of a healthy meal or added to various dishes.
15. Whole-Grain Bread
Whole-grain bread is a good source of calories, carbs, and fiber, and it's also a rich source of vitamins and minerals. A 1-slice (28-gram) serving of whole-wheat bread contains about 80 calories and 3 grams of protein, and 3 grams of fiber.
This serving of whole-wheat bread also provides a variety of vitamins and minerals, including iron, magnesium, and zinc.
In one study, people who ate three servings of whole-grain bread per day had a lower risk of heart disease than those who didn't eat whole-grain bread. Whole-grain bread can be enjoyed as part of a healthy meal or added to various dishes.
16. Avocados
Avocados are a good source of calories, fat, and fiber. They're also a rich source of vitamins and minerals. A 1-ounce (28-gram) serving of avocado contains about 50 calories, along with 5 grams of fat and 3 grams of fiber.
This avocado serving provides various vitamins and minerals, including potassium, vitamin C, and E.
A study showed that people who ate avocado with their meals gain more weight over time. Avocados can be enjoyed as a snack or added to various dishes.
17. Cheese
Cheese is a good source of calories, fat, and protein, and it's also a rich source of calcium and other nutrients. A 1-ounce (28-gram) serving of cheddar cheese contains about 113 calories, along with 9 grams of fat and 7 grams of protein.
This serving of cheddar cheese also provides a variety of other nutrients, including calcium, phosphorus, and vitamin A.
According to the 2015-2020 Dietary Guidelines for Americans, adults should consume 3 cups (24 ounces) of dairy daily.
18. Smoothies
Smoothies are an excellent way to get various nutrients, including calories, carbs, protein, and fiber. A 1-cup (237-ml) serving of strawberry banana smoothie contains about 190 calories, 42 grams of carbs, and 5 grams of protein.
This serving of strawberry banana smoothie also provides a variety of other nutrients, including vitamin C, potassium, and magnesium.
Smoothies can be enjoyed as a snack or added to various dishes.
A study showed that people who added a daily smoothie to their diet gained 0.5 kg (1.1 lb) of muscle and lost 0.4 kg (0.9 lb) of fat over four weeks.
19. Whole-Grain Cereal
Whole-grain cereal is a good source of calories, carbs, and fiber, and it's also a rich source of vitamins and minerals. A 1-cup (30-gram) serving of whole-grain cereal contains about 100 calories, along with 22 grams of carbs and 3 grams of fiber.
This serving of whole-grain cereal also provides a variety of vitamins and minerals, including iron, magnesium, and zinc.
In one study, eating 3/4 cup (30 grams) of whole-grain cereal daily was associated with a 5% lower risk of heart disease.
20. Protein Supplements
Protein supplements are an excellent way to get various nutrients, including calories, protein, and vitamins and minerals. A 1-scoop (28-gram) serving of whey protein powder contains about 120 calories, 24 grams of protein, and various vitamins and minerals.
This serving of whey protein powder also provides a variety of other nutrients, including calcium, phosphorus, and potassium.
Protein supplements can be enjoyed as a snack or added to various dishes to gain weight.
The Benefits of Gaining Weight
There are a variety of benefits that come with gaining weight. These benefits include:
1. Increased Muscle Mass
When you gain weight, you will also gain muscle mass. Muscle mass is essential for a variety of reasons.
First, muscle is more dense than fat, so it takes up less space in your body. This means you will appear leaner and more toned with more muscle mass.
Second, muscle is metabolically active and burns more calories than fat. This means that you will quickly lose weight in the future.
Third, muscle is strong and can help to protect your joints from injuries.
2. Improved Bone Density
Another benefit of gaining weight is improved bone density. Bone density is the number of minerals, such as calcium, found in your bones.
The more minerals in your bones, the stronger they are, and stronger bones are less likely to break.
Bone density typically peaks around 30 years old and then declines. This decline can be accelerated by a variety of factors, such as smoking, lack of exercise, and poor nutrition.
3. Improved Joint Health
Another benefit of gaining weight is improved joint health. When you are underweight, your joints bear the brunt of your body weight.
This can lead to joint pain and other problems, such as arthritis. Gaining weight can help take the pressure off your joints and improve your joint health.
4. Improved Mood
Another benefit of gaining weight is improved mood. When you are underweight, you may feel tired and anxious.
This can lead to various problems, such as depression and anxiety. Gaining weight can help to improve your mood and make you feel better.
5. Improved Physical Health
When you gain weight, you will also improve your physical health. This is because you will have more muscle mass, which is strong and can help protect your joints from injuries. You will also have more bone density, which can help prevent fractures.
In addition, you will have improved joint health and a better mood. All of these benefits can lead to a healthier lifestyle.
6. Improved Self-esteem
Another benefit of gaining weight is improved self-esteem. When you are underweight, you may feel self-conscious about your body.
This can lead to a lack of confidence and a poor self-image. Gaining weight can help to improve your self-esteem and make you feel better about yourself.
7. Decreased the risk of injuries
When you are underweight, you are more likely to suffer from injuries. This is because your bones are weaker, and your joints are more vulnerable.
Gaining weight can help decrease the risk of injuries by making your bones stronger and your joints more resilient.
8. Decreased Risk of Chronic Diseases
When you are underweight, you are more likely to suffer from chronic diseases such as heart disease, stroke, and cancer. Gaining weight can help decrease the risk of these diseases by making your body healthier.
Overall, gaining weight can help to improve your immune system and decrease the risk of chronic diseases.
Tips for Gaining Weight Fast and Healthy
If you are looking to gain weight fast and healthy, there are a few things that you can do. Here are 5 tips to follow to gain your ideal weight healthily.
1. Eat More Calories
You first need to eat more calories, and you should aim to eat about 500 more calories per day than you are currently eating. This can be done by eating more food, such as adding an extra snack or two to your diet.
You can add more calories to your meals by adding healthy fats, such as olive oil or avocado, and protein-rich foods, such as chicken or fish.
2. Eat Nutrient-Rich Foods
In addition to eating more calories, you should also ensure that you eat nutrient-rich foods. This means eating foods high in vitamins, minerals, and antioxidants.
Some good nutrient-rich foods include fruits, vegetables, whole grains, legumes, nuts, and seeds.
3. Exercise
Another thing that you can do to gain weight fast and healthy is to exercise. Exercise can help build muscle mass, leading to weight gain.
In addition, exercise can help improve your mood and make you feel better about yourself.
4. Get enough sleep
Getting enough sleep is also crucial for gaining weight. When you are sleep-deprived, your body cannot function properly. This can lead to a decrease in appetite and a decrease in muscle mass. Aim to get 7-8 hours of sleep every night.
5. Drink plenty of water
Drinking plenty of water is also crucial for gaining weight. When you are dehydrated, your body cannot function properly.
This can lead to a decrease in appetite and a decrease in muscle mass. Aim to drink 8-10 glasses of water per day.
Making these lifestyle changes can help you to gain weight fast and healthy. Remember to talk to your doctor before drastically changing your diet or exercise routine.
How Much Weight Should You Gain?
The amount of weight that you should gain depends on your height, age, and body type. You may need to gain 10-20 pounds if you are underweight. According to the Centers for Disease Control and Prevention (CDC), a healthy weight gain is 1-2 pounds per week.
BMI is an excellent way to determine if you are at a healthy weight.
Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obese = BMI of 30 or more
If your BMI is under 18.5, you should gain approximately 10-20 pounds.
If your BMI is between 18.5 and 24.9, you must gain approximately 5-10 pounds.
If your BMI is between 25 and 29.9, you must lose approximately 2-5 pounds.
If your BMI is 30 or more, you should lose at least 5-10 pounds.
How to Gain Weight if You Have a Fast Metabolism
If you have a fast metabolism, it may be more difficult for you to gain weight, and this is because your body burns calories more quickly.
There are a few things that you can do to gain weight if you have a fast metabolism.
1. Eat more often
If you have a fast metabolism, you should eat 5-6 small meals daily, which will help increase your calorie intake.
2. Eat nutrient-dense foods
It is also important to eat nutrient-dense foods if you have a fast metabolism. This means eating foods high in vitamins, minerals, and antioxidants.
3. Exercise
You may also need to exercise to gain weight if you have a fast metabolism. Exercise can help build muscle mass, leading to weight gain.
4. Weight Gain Supplements
You may also need to take weight gain supplements if you have a fast metabolism. These supplements can help you to increase your calorie intake.
The Bottom Line
Gaining weight can have many benefits, including improved physical health, self-esteem, and decreased risk of injuries. If you are looking to gain weight, there are a few things that you can do, such as eating more calories and exercising. Remember to talk to your doctor before drastically changing your diet or exercise routine.
FAQs
Q: How can I gain weight fast and healthy?
A: There are a few things that you can do to gain weight fast and healthy. This includes eating more calories, exercising, and getting enough sleep. You should also aim to eat nutrient-dense foods and drink plenty of water. A study published in 2016 found that participants who followed these tips were able to gain weight. Another study found that participants who ate a high-calorie diet and exercised regularly could also gain weight. They gained an average of 5.5 pounds (2.5 kg) over 12 weeks.