Are you frustrated by your inability to put on weight no matter how much you eat? If so, you may have a fast metabolism that burns through calories before your body can store them. This guide will help you understand how to gain weight with fast metabolism while addressing various factors like diet, metabolism differences, and effective strategies for long-term success.
Table of Contents
What is Metabolism?
Your metabolism refers to how your body converts food into energy. Some people have a fast metabolism, meaning their body burns calories quickly, making it harder to gain weight. Others might have a slower metabolism, where they store calories more easily.
If you’re the former, don’t worry there are effective ways to pack on healthy weight, even with a speedy metabolism.
Male vs. Female Metabolism
It’s also worth noting the differences between male and female metabolism. Men tend to have more muscle mass, which burns more calories than fat, giving them a higher metabolic rate. Women, due to higher body fat and lower muscle mass, might have a slower metabolism.
- Men: Typically need more calories and may focus more on muscle-building through strength training.
- Women: May need to balance their calorie intake with more attention to the types of fats and carbs they are consuming.
What are the signs of high metabolism?
Signs of a high metabolism include:
- Increased hunger: You may feel hungry more often due to the rapid burning of calories.
- Difficulty gaining weight: Despite eating a lot, your body burns through calories quickly.
- Feeling warm: Your body generates more heat as it burns energy, making you feel warmer.
- Frequent urination and bowel movements: The body processes food faster, which can lead to frequent trips to the bathroom.
- High energy levels: A fast metabolism often results in feeling energetic and active.
Eat More ‘Energy-Dense’ Foods
To effectively gain weight, focus on incorporating plenty of energy-dense foods into your diet. These foods pack a lot of calories in small servings, helping you increase your calorie intake without feeling too full or uncomfortable.
Adding spices, sauces, and condiments can make your meals more flavorful and easier to eat in larger quantities. Toppings like nuts or oils can also boost the calorie content of your meals.
Here are some excellent energy-dense foods to include in your diet:
- Nuts: Almonds, walnuts, macadamia nuts, and peanuts
- Dried fruits: Raisins, dates, prunes, and others
- High-fat dairy: Whole milk, full-fat yogurt, cheese, and cream
- Fats and oils: Extra virgin olive oil, avocado oil, and coconut oil
- Whole grains: Oats, brown rice, and quinoa
- Proteins: Chicken, beef, lamb, and fattier cuts of meat
- Tubers: Potatoes, sweet potatoes, and yams
- Other energy-dense options: Avocados, dark chocolate, peanut butter, granola, and trail mix.
Why Energy-Dense Foods?
If you’re aiming for weight gain and have a high metabolism, it could be beneficial to avoid consuming too many fruits and vegetables. Their fiber can make you feel full quickly, leaving less room for energy-dense foods that are crucial to meet the demands of your fast metabolism.
Weight Increasing Fruits
Certain fruits can help you gain weight fast even with fast metabolism. They also offer essential vitamins and minerals. Here are some weight-increasing fruits to include in your diet:
- Bananas: A medium banana contains about 100 calories. Add them to smoothies or eat them with peanut butter.
- Avocados: Packed with healthy fats, avocados can add a significant number of calories to your meals.
- Coconuts: Rich in calories and healthy fats, they are perfect for adding to smoothies and desserts.
- Mangoes: These tropical fruits are sweet, nutrient-dense, and calorie-rich.
How Do I Gain Weight with Fast Metabolism?
The most common question people ask is, how do I gain weight with a fast metabolism? Here’s a practical guide that answers this question:
- Eat More Frequently: Instead of the usual three meals a day, aim for five to six smaller meals.
- Calorie-Dense Foods: As mentioned, focus on foods that are rich in calories but also provide nutrients. Examples include nuts, seeds, oils, and dairy products.
- Incorporate Strength Training: Lifting weights helps you gain muscle, which contributes to healthy weight gain.
- Protein Shakes: If you’re struggling to get enough calories or protein through food alone, consider using protein shakes or smoothies to supplement your diet.
According to experts,
Aiming for 1.2–2 grams of protein per kilogram of body weight daily can help support muscle growth, particularly when combined with resistance exercises. Protein sources like chicken, eggs, lean meats, fish, and plant-based options like lentils and beans are excellent choices to help you reach your daily protein goal.
Healthline
Meal Plan for Gaining Weight with Fast Metabolism
Breakfast:
- Oatmeal with Nut Butter & Banana
- 1 cup of oatmeal cooked in whole milk
- 2 tablespoons of peanut butter
- 1 sliced banana
- Drizzle of honey
- Why it works: Oats provide complex carbs for energy, while peanut butter adds healthy fats and protein. The banana is rich in calories and easy to digest.
Mid-Morning Snack:
- Greek Yogurt with Nuts and Honey
- 1 cup full-fat Greek yogurt
- 1/4 cup mixed nuts (almonds, walnuts, etc.)
- 1 tablespoon honey
- Why it works: Greek yogurt is high in protein and healthy fats, while nuts provide calorie-dense fats and fiber.
Lunch:
- Grilled Chicken Breast with Quinoa and Avocado
- 1 grilled chicken breast (about 200 grams)
- 1/2 cup quinoa
- 1/2 avocado
- 1 tablespoon olive oil drizzled on top
- Why it works: Chicken breast provides lean protein, quinoa offers complex carbohydrates and fiber, and avocado and olive oil give you healthy fats and calories.
Afternoon Snack:
- Protein Shake
- 1 scoop protein powder
- 1 cup full-fat milk
- 1 tablespoon peanut butter
- 1 banana
- 1 tablespoon chia seeds
- Why it works: This shake is packed with calories and protein. The milk and protein powder help you hit your daily protein target, while peanut butter and chia seeds add extra calories and healthy fats.
Dinner:
- Salmon with Sweet Potatoes and Steamed Vegetables
- 1 fillet of grilled or baked salmon
- 1 medium sweet potato
- 1 cup steamed broccoli and carrots
- Drizzle of olive oil over vegetables
- Why it works: Salmon is rich in omega-3 fatty acids and provides a good source of protein. Sweet potatoes are a calorie-dense carb, while olive oil adds healthy fats.
Evening Snack:
- Cottage Cheese with Berries and Almonds
- 1/2 cup cottage cheese
- A handful of mixed berries
- 1/4 cup almonds
- Why it works: Cottage cheese is a great slow-digesting protein source, perfect for keeping you fueled overnight. Berries and almonds add a nutrient-dense boost of antioxidants and healthy fats.
Sample Daily Caloric Intake Breakdown:
- Breakfast: ~600 calories
- Mid-Morning Snack: ~400 calories
- Lunch: ~700 calories
- Afternoon Snack: ~600 calories
- Dinner: ~700 calories
- Evening Snack: ~400 calories
Total: Approx. 3,400 calories/day
This meal plan is flexible. You can swap in different foods that you enjoy, as long as you’re reaching your calorie and protein goals. Stick to eating every 2–3 hours to keep a steady flow of calories throughout the day.
If you’re looking for more structured meal plans to support your weight gain goals, Explore our 7 Day High Calorie Weight Gain Meals to get a detailed guide.
Tips to Increase Caloric Intake
- Use Whole Milk: Swap out water or skim milk for whole milk to increase calorie intake.
- Add Oils: Drizzle olive oil or avocado oil over your meals to easily add 100–200 extra calories.
- Snack Frequently: Carry calorie-dense snacks like nuts, protein bars, and trail mix with you to eat between meals.
Why Can’t I Gain Weight?
Many people ask, Why can’t I increase my body weight? even though they are eating frequently. The answer could be due to several reasons:
- You’re Not Eating Enough: You may think you’re eating a lot, but in reality, you might not be meeting your calorie requirements.
- Fast Metabolism: Your metabolism may burn calories too quickly, especially if you’re not eating calorie-dense foods.
- Inconsistent Eating: Missing meals or snacking instead of having full meals can prevent you from being in a consistent calorie surplus.
How can a skinny person gain weight?
To put on weight, a skinny person with fast metabolism can:
- Increase calorie intake: Consume more calories than your body burns by eating nutrient-dense foods like nuts, avocados, and whole grains.
- Eat more frequently: Have 5–6 smaller meals throughout the day instead of 2–3 large ones.
- Strength training: Engage in resistance exercises to build muscle mass, which adds healthy weight.
- Consume more protein: Include protein-rich foods like lean meats, eggs, and legumes to support muscle growth.
- Choose high-calorie snacks: Snack on foods like trail mix, yogurt, and protein bars to boost calorie intake.
FAQ
1. How long does it take to gain weight with a fast metabolism?
The timeline for weight gain varies based on factors like your starting weight, calorie intake, and consistency with your eating and workout routine. On average, aiming to gain 0.5 to 1 pound per week is considered healthy. To achieve this, you need to consume 500-700 calories more than your body burns daily, combined with strength training to support muscle growth
2. How to Get Fat with Fast Metabolism?
While increasing weight often focuses on muscle gain, some people ask how to get fat with a high metabolism. However, the key should be on gaining healthy weight primarily muscle, not fat.
What to Eat: Focus on calorie-dense foods like avocados, nuts, oils, and protein shakes.
3. What types of foods should I avoid when trying to gain weight with fast metabolism?
While it may be tempting to eat processed foods and sugary snacks for quick calories, these can lead to unhealthy fat gain. Instead, avoid junk food, sugary snacks, and highly processed foods. Focus on eating whole, nutrient-dense foods like lean proteins, healthy fats, whole grains, and calorie-rich fruits for better long-term results.
4. What age does metabolism peak?
Metabolism typically peaks during late adolescence to early adulthood, around 18 to 25 years of age. After this period, it begins to gradually slow down as we age, which is why weight management can become more challenging as we grow older.
5. Why Strength Training is Essential for Weight Gain with a Fast Metabolism?
When considering how to increase weight with fast metabolism, incorporating regular exercise, especially strength training, is essential. Lifting weights helps build muscle mass, which is a healthy way to pick up weight. Muscle not only weighs more than fat, but it also burns more calories at rest, meaning you’ll need to eat more to maintain your gains. Focus on compound exercises like squats, deadlifts, and bench presses, which target multiple muscle groups and help you build strength quickly.
Remember, pairing exercise with a proper diet ensures that the weight you gain is primarily muscle, leading to a healthier and more balanced physique.
Final Thoughts on How to Gain Weight with Fast Metabolism
Picking up weight with a fast metabolism requires dedication, strategy, and patience. By increasing your caloric intake, focusing on protein and energy-dense foods, and incorporating strength training, you’ll be well on your way to reaching your weight gain goals.
Remember, consistency is key, and the results will come if you stick to the plan. Keep an eye on your progress and adjust your diet or workouts as needed. You’ve got this!
