How to Gain Weight Fast (and Safely): Expert-Backed Advice

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Gain weight and build muscle with these surprisingly simple tips
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Many people with high metabolisms, thin frames, or low appetites struggle to gain weight. Whether you’re hoping to build muscle mass or to find a healthier everyday weight, the best solution to gain weight is to eat more and eat right. In this article, we’ll teach you how and what to eat to maximize your weight gain, muscle growth, and long-term health benefits.

Healthy Ways to Gain Weight Fast

  • Eat high-fat snacks like nuts, seeds, yogurt, guacamole, and hummus.
  • Drink high-calorie beverages like milk, smoothies, and milkshakes.
  • Try to fit 5 to 6 smaller meals into your day, and eat snacks in between.
Part 1
Part 1 of 3:

Eating to Gain Weight

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  1. When you are preparing food, think of some creative ways to bump up the calorie count . Could your sandwich use a slice of cheese? How about poaching an egg in your reheated soup? Add extra calories to your meals with seeds, nuts, or cheese. [1]
    EXPERT TIP

    Claudia Carberry, RD, MS

    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Registered Dietitian

    Claudia Carberry, Registered Dietitian, recommends: "Foods that are high in calories will help you gain weight faster. Add fats such as oil or butter to your meals to make the meal more energy dense."

  2. Fat is an essential part of your diet, and eating it can help your body absorb vitamins and minerals. [2] Eat nuts, seeds, and nut butters. [3] Try cheese and crackers, or dried fruit and full-fat yogurt. Hummus is great on bread or vegetables, and with plenty of tahini and olive oil, it can help you up your calories. Olives and cheese are great when you want something savory. [4]
    • Keep spreads such as guacamole, tapenade, pesto, and hummus in your fridge for easy snacking.
    • Carry nut-bars to fill your cravings when you're out and about.
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  3. and other high-calorie beverages. Drinking water is good for you, but drinking it before meals can curb your appetite. [5] If you find yourself filling up on liquids, try to make those liquids count. Drink nutritious, high-calorie smoothies , shakes , or meal replacement drinks. [6]
    • Go for whole milk rather than low-fat. [7]
    • Put peanut butter or protein powder in your smoothies and shakes for extra calories and protein. [8]
    • Plant-based milks, like coconut milk, are high in saturated fat. [9]
    • Drink water after you eat to aid digestion. [10]
  4. . Protein is essential for weight gain. Red meat can help you gain weight because it contains protein and saturated fat. [11] Salmon is high in calories and healthy fats. Full-fat Greek yogurt is also high in protein. [12]
    • Oily fish, like trout, mackerel, sardines, and herring, can also help you gain weight. [13]
    • Beans are a great source of protein and starch. [14]
    • If you are struggling to get enough protein, you can use a supplement such as whey protein powder. [15]
  5. Instead of filling up on celery and other watery vegetables, eat vegetables with some calories. Avocados have healthy fat and are a versatile ingredient. Starchy vegetables like potatoes , peas, and corn can help you gain weight as well. [16]
    • Fruits like bananas , blueberries , pears, and tangerines can give you calories and fiber. [17]
  6. Whole-grains have more nutrients than refined grains. [18] Enjoy your bread with butter, olive oil, peanut butter, or avocado for extra calories. [19]
  7. While you shouldn’t rely on sugary food, the occasional sweet snack is fine. Don’t worry about occasionally indulging in cake or ice cream. If you crave dessert every night, try for small portions and healthier options: dark chocolate, Greek yogurt with berries and honey, or almond butter-stuffed dates. [20]
  8. If you are underweight, you may fill up quickly. To remedy this, eat more meals. Try to fit 5-6 smaller meals into your day, rather than relying on three. [21] Eat snacks in between your meals. [22]
    • Eat one meal or snack right before bed. Eating before sleeping may increase the risk of weight gain. [23]
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Part 2
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Building Muscle Mass

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  1. Muscle is denser than fat, so you may gain weight as you build muscle. [24] Get some strength training exercise at least twice a week. You can strength train at home by doing crunches , lunges , and squats . Lift weights , exercise with kettlebells and medicine balls, or use resistance tubes. [25]
    • If you go to a gym, you can train on the weight machines.
    • Sign up for a Pilates class.
    • Take a class or watch an exercise video before embarking on a new form of exercise.
    • Remember, stop if you are in pain. If something hurts, you are at risk of injury.
  2. Regular aerobic activity won’t pack on the muscle as quickly as strength-training, but it will help you balance your workout routine. Cardiovascular exercises strengthen your heart, improve or manage some chronic health conditions like high blood pressure or diabetes, and give you more stamina throughout the day. [26]
    • Cardio exercises can include: jogging or walking , biking, swimming or hiking .
    • If you're performing aerobic exercises and are having trouble maintaining your weight, you may need to decrease the intensity, frequency, or duration of your aerobic exercises.
  3. Carbohydrates will help your stamina before you work out, while carbohydrates and protein together will help your muscles heal after you work out. [27]
    • Get a small meal or a snack at least two hours before exercising.
    • If you have eaten a large meal, wait three to four hours before you exercise.
    • Good post-exercise snacks include peanut butter sandwiches, yogurt, and fruit, chocolate milk and crackers, or a smoothie with milk, yogurt, or whey protein.
    • Reader Poll: We asked 303 wikiHow readers to tell us their favorite way to refuel after a workout, and 52% said protein shakes. [Take Poll] Protein shakes are a delicious, easy way to get tons of protein—and they come highly recommended by real readers like you!
  4. If you're having trouble finding a workout routine that works for you, a personal trainer can get you on track. They'll be able to guide you through specific exercises or routines to meet your fitness goals. [28]
    • Check at a local gym for a trainer. Many times, you can see a trainer there, and they may even offer a discounted consult for your first visit.
    • Talk to your trainer about your weight and goals. Tell them you're interested in healthy weight gain.
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Part 3
Part 3 of 3:

Staying Safe

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  1. Quick weight gain is neither healthy nor practical. If you are eating so much that you feel uncomfortable, you might be harming your body. Avoid binging, and stop eating when you feel full. If you're worried you didn't eat enough, make it up with a small snack later. [29]
    • Set your weight gain goal in cooperation with your physician, dietitian, or personal trainer.
    • You can realistically gain 1 to 2 pounds (0.45 to 0.91 kg) of muscle weight per month if you are committed to your weight gain and workout regimen. You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week. [30]
  2. Skip junk food . While increasing your calorie intake would be a lot easier if you just ate fast food every meal, your health would suffer in every other way. Instead, focus on preparing your own food if you have the time. [31] If you hate cooking or are too busy, find healthy ways to eat out. Stores that list all the ingredients of your meal, like sandwich shops and smoothie shops, are a good bet.
    • If you would like to make your own food but are always busy during the week, try to make a lot of food over the weekend. You can freeze half of what you make if you're worried about it going bad.
    • As a rule, avoid fried food, sugary snacks, soda, and candy.
  3. If you are having unintended weight loss, talk to your doctor. There may be an underlying problem causing you to lose weight. [32] Your doctor can check your thyroid and see if you have a hormonal imbalance. If your doctor can't help you, visit a dietitian for advice.
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Join the Discussion...

How can I gain weight?
Pouya Shafipour, MD, MS
Board Certified Family Medicine Specialist
Weight gain requires a healthy diet high in complex carbohydrates, fruits, and healthy protein along with exercise to help build lean mass. Usually I recommend adding some protein shakes and healthy snacks to help with weight gain while preventing abdominal fat building.
wikiHow Editorial Team
Here are some simple tips and tricks to help you gain weight if you're naturally skinny:
  • Add olive oil, nuts, or cheese to your meals for an easy calorie boost.
  • Eat high-calorie snacks, like full-fat yogurt, hummus, nut butters, and protein bars.
  • Drink high-calorie beverages, like protein shakes or smoothies with peanut butter.
  • Eat a balanced diet of protein, fruits and vegetables, and whole grains to build lean mass rather than excess fat.
  • Eat 5-6 smaller meals throughout the day rather than 3 large meals so you're less likely to fill up.
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Expert Q&A

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  • Question
    How can I put weight on fast?
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    Drinking calories is often easier to tolerate than eating additional food. Smoothies, shakes, or cream-based soups may be helpful if you are trying to gain weight.
    Thanks! We're glad this was helpful.
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    Not Helpful 38 Helpful 167
  • Question
    What vitamins to take to gain weight?
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    There are no vitamins that will make you gain weight. Vitamins do not contain any calories.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 33 Helpful 140
  • Question
    How can I gain weight in a week?
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    Eating an extra 500 calories per day will help you to gain 1 pound in 1 week.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • A great way to get more calories to gain weight is to drink them. You can make a protein shake every day, like a shake with a banana, a scoop of peanut butter, and some oats for an easy snack.
      • Try adding a small amount of food every day to your usual diet. By the end of the week, you'll have added a large amount of food to your diet, and you'll be more used to eating a lot.
      • If you are going through puberty or a growth spurt, remember to eat lots of vegetables, fruits, grains, and protein.
      • One of the best times to weigh yourself is in the morning right after you've been to the toilet.
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      References

      1. ↑ https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/healthy-ways-to-gain-weight/
      2. ↑ https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
      3. ↑ https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/sugar-salt-and-fat/shockingly-fatty-foods
      4. ↑ https://www.med.upenn.edu/kidney2021/assets/user-content/documents/highcaloriefoodlistandsnackideas.pdf
      5. ↑ https://www.health.harvard.edu/blog/does-drinking-water-before-meals-really-help-you-lose-weight-202402203018
      6. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429
      7. ↑ https://www.cancer.gov/about-cancer/treatment/side-effects/nutrition/add-calories
      8. ↑ https://www.ucsfhealth.org/education/ild-nutrition-manual-high-calorie-shakes-and-smoothies
      9. ↑ https://healthcare.utah.edu/healthfeed/2023/04/plant-based-milk-nutrition-facts
      1. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/digestion/faq-20058348
      2. ↑ https://www.aarp.org/health/healthy-living/surprising-foods-that-cause-weight-gain/
      3. ↑ https://www.med.upenn.edu/kidney2021/assets/user-content/documents/highcaloriefoodlistandsnackideas.pdf
      4. ↑ https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/sugar-salt-and-fat/shockingly-fatty-foods
      5. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC7915747/
      6. ↑ https://health.clevelandclinic.org/7-tips-to-power-up-with-protein
      7. ↑ https://news.harvard.edu/gazette/story/2023/11/study-links-starchy-vegetables-like-potatoes-with-middle-age-weight-gain/
      8. ↑ https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-fiber
      9. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
      10. ↑ https://www.med.upenn.edu/kidney2021/assets/user-content/documents/highcaloriefoodlistandsnackideas.pdf
      11. ↑ https://yourhealth.methodisthealth.org/blog/healthy-desserts-you-re-sure-to-love-sweet-swaps-and-simple-3-ingredient-recipes
      12. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429
      13. ↑ https://health.clevelandclinic.org/high-calorie-snack-ideas-for-weight-gain
      14. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC9010393/
      15. ↑ https://health.clevelandclinic.org/just-started-exercising-gaining-weight
      16. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
      17. ↑ https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise
      18. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts
      19. ↑ https://www.uwhealth.org/news/the-benefits-of-working-with-a-personal-trainer
      20. ↑ https://health.clevelandclinic.org/why-do-i-eat-so-fast
      21. ↑ https://news.sanfordhealth.org/sports-medicine/weight-gain-performance/
      22. ↑ https://www.health.harvard.edu/blog/home-cooking-good-for-your-health-2018081514449
      23. ↑ https://my.clevelandclinic.org/health/symptoms/unexplained-weight-loss

      About This Article

      Article Summary X

      If you want to gain weight, you’ll need to eat more calories than your body burns every day. The number of calories you’ll need to eat will depend on your age, sex, height, and activity level, but generally, you should aim to eat about 500 calories more per day than your daily recommended caloric intake. Make sure you’re choosing healthy, nutrient-dense foods with each meal. Avoid eating a lot of unhealthy processed foods to gain weight since it can lead to health problems. Some healthy, high-calorie foods you can incorporate into your diet include avocados, rice, nuts, whole-grain bread, yogurt, and olive oil. You can also drink shakes with protein powder to easily get in more calories on the go. If you're trying to gain weight to put on muscle, eat more foods that are high in protein, like eggs, fish, chicken, tuna, beans, and cottage cheese. For more tips from our Dietitian co-author, like what kind of vegetables and proteins you should eat to gain weight, keep reading!

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