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Quickest Weight Gain Strategies

To gain weight quickly, you must consume more calories than you burn, which can be difficult for active individuals. The goal in weight gain is not obesity but a healthy body weight; before embarking on a drastic dietary plan or lifestyle change, talk to your doctor or dietitian.

  1. Frequent Eating

    • Eat no fewer than three meals a day. Most people will want to consume at least 500 calories more than usual per day in order to see weight gain, but this depends on your activity level. Check with your doctor or nutritionist if you're unsure how much you should be eating. Missing meals will affect your outcome, so plan to eat breakfast, lunch and dinner every day, as well as snacks throughout the day. Larger portion sizes and caloric drinks help you add calories. Use a larger plate at mealtimes, as you'll be more likely to take larger portions. Try substituting a milkshake or fruit smoothie for a soda or glass of water with your meal.

    Eat Carbohydrates

    • Carbohydrates are like fuel for your muscles and help you build and maintain muscle mass, assisting in healthy weight gain. Choose multigrain and whole-grain carbohydrates over refined. Whenever possible, add calories to your carbohydrates by adding sauces, spreads or dips. For example, pastas served with creamy sauces are high in calories and flavorful; whole-grain toast with jam and peanut butter makes an easy snack; and an oatmeal breakfast prepared with milk instead of water give you energy in the morning.

    Say "Yes" to Snacks

    • Snacks like nuts, granola, peanut and other nut butters, dried fruits and cheeses are good choices because they contain good balances of calories, proteins and fats that will help you gain weight. Avoid foods whose calorie content is primarily derived from refined sugar. Opt for natural sugars like turbinado sugar, molasses, honey and maple syrup instead.

    The Fat Myth

    • Not all fat is bad. Adding fats to your diet is an easy way to add calories: A teaspoon of fat has 45 calories. Choose heart-healthy fats that won't raise your cholesterol. One source of "good" fat is avocados, which can be sliced and added to sandwiches or made into guacamole.

    Exercise

    • Resistance and weight training are key to long-term weight gain, as muscle mass weighs more than fat. Building muscle will help you achieve your weight goals, so join a gym or engage in other activities that will help you improve muscle mass and strength. You'll soon be on your way to a stronger, healthy and heavier body.

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