How to Gain Weight Fast If You’re Skinny

If you’re skinny and want to gain weight fast, focus on eating more calories than your body burns each day. Choose nutrient-rich foods such as nuts, dairy products, eggs, lean meats, and whole grains. In addition, strength training can help build muscle mass and support healthy weight gain. Consistency in diet and exercise is key to achieving lasting results.

7 Natural and Safe Ways to Gain Weight (for Skinny People)

gain weight fast if you’re skinny Whether it’s to build strength, boost energy, or feel healthier, gaining weight isn’t about junk food or quick fixes. It’s about nourishing your body in a way that’s sustainable and effective.

This guide will walk you through seven scientifically proven ways to gain weight naturally and achieve your health goals.

1. Understand Your Caloric Needs as a Way to Gain Weight

Your body needs calories to function, even at rest. This is known as your Basal Metabolic Rate (BMR).

What Is Basal Metabolic Rate? You burn calories even when resting through basic life-sustaining functions like breathing, circulation, nutrient processing, and cell production. This is known as basal metabolic rate (BMR).

Harris-Benedict Equation for BMR:

• Women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) − (4.7 × age in years)
• Men: BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) − (6.8 × age in years)

Focus on nutrient-dense foods like:

• Nuts and seeds: almonds, chia seeds, walnuts
• Whole grains: quinoa, oatmeal
• Dairy products: Greek yogurt, cheese, whole milk
• Proteins: Chicken breast, salmon, turkey, eggs
• Healthy carbs: Sweet potatoes, whole grain bread, brown rice, oats.

2. Incorporate Healthy Fats as a Way to Gain Weight

gain weight fast if you’re skinny Incorporating healthy fats into your diet is one of the most effective ways to gain weight while supporting your overall health. They provide essential fatty acids that benefit both your brain and heart health, making them a crucial part of a balanced diet.

Key sources include:

• Olive oil: Rich in monounsaturated fats and antioxidants.
• Nut butters: Calorie-dense and packed with protein and healthy fats.
• Fatty fish: Salmon and mackerel are excellent sources of omega-3 fatty acids.
• Avocados: High in healthy fats, fiber, and potassium.
• Coconut oil: Contains medium-chain triglycerides (MCTs), which are easily digested and provide quick energy.
• Flaxseeds: A great plant-based source of omega-3 fatty acids, fiber, and lignans, which may support heart health.
• Chia seeds: Packed with omega-3 fatty acids, protein, and fiber, making them ideal for adding to smoothies, yogurt, or oatmeal.
• Dark chocolate: Contains healthy fats and antioxidants like flavonoids, which support heart health. Look for varieties with at least 70% cacao.

3. Increase Protein and Strength Train for Muscle Growth

gain weight fast if you’re skinny Pairing protein intake with strength training is one of the most effective ways to gain weight by building lean muscle mass. This strategy ensures that the weight you gain is healthy, primarily muscle, rather than fat.

• Muscle repair: Protein supports recovery after strength training sessions.
• Muscle growth: Provides the building blocks (amino acids) needed for hypertrophy.
• Energy boost: Helps sustain energy levels throughout workouts.

4. Use Liquid Calories as One of the Easiest Ways to Gain Weight

Liquid calories are an excellent way to increase your calorie intake without feeling overly full. They’re easy to digest and can be packed with essential nutrients to support healthy weight gain. Options include:

• Smoothies: Blend fruits, vegetables, and calorie-dense add-ins for a nutritious drink.
• Whole milk: A classic option rich in protein, calcium, and healthy fats.
• Freshly squeezed juice: Provides natural sugars and vitamins for energy.

5. Eat More Frequently Throughout the Day

gain weight fast if you’re skinny Rather than eating three large meals, spreading your calorie intake across 5–6 smaller meals or snacks can make a significant difference. This approach helps maintain steady energy levels throughout the day, supports better nutrient absorption, and reduces the likelihood of feeling overly full or bloated.

Example Meal Plan:

• Morning: Whole-grain toast with avocado and eggs.
• Mid-morning: Greek yogurt with granola and honey.
• Lunch: Grilled chicken with rice and vegetables.
• Afternoon: Trail mix or cheese sticks.
• Dinner: Salmon with quinoa and roasted vegetables.
• Evening snack: A protein smoothie or peanut butter with apple slices.

6. Manage Stress and Sleep: Essential Ways to Gain Weight

Stress and lack of sleep can suppress appetite and slow weight gain. A study published in Frontiers in Psychology shows that practicing mindfulness in the form of meditation has also become increasingly popular among non-clinical populations who are looking to reduce stress and improve their well-being, which can improve appetite.

Sleep is equally crucial. Research in Sleep indicates that insufficient sleep disrupts muscle recovery and slows metabolism.

Aim for 7–9 hours of sleep per night and establish a consistent bedtime routine.

7. Stay Consistent and Track Progress: The Most Reliable Way to Gain Weight

gain weight fast if you’re skinny Gaining weight takes time, so tracking your progress is essential. Keep a journal to record your meals, workouts, and weight changes. People who monitor their progress are more likely to achieve their goals.

Common Mistakes to Avoid

• Overeating Junk Food: Leads to fat gain and increased risk of metabolic diseases.
• Skipping Strength Training: Results in unhealthy weight gain.
• Ignoring Hydration: Proper hydration supports digestion and nutrient absorption.

10 Foods That Pack on Pounds Quick

For some people, gaining weight or adding muscle can feel as difficult as losing weight is for others.

For gain weight fast if you’re skinny weight gain, you need to try to take in more calories than you burn throughout the day by eating many frequent, smaller meals.

Adding certain foods to your diet can provide extra calories and nutrients, like protein, to make weight gain efforts both safe and effective.

1. Homemade protein smoothies

Homemade protein smoothies can be a highly nutritious and effective way to gain weight.

• Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.
• Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, whole milk Greek yogurt, and 1 scoop of vanilla whey protein.
• Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.

2. Dairy milk

• Dairy milk has been used as a weight gainer or muscle builder for decades 
• It provides a balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals 
• Try drinking 1 cup of whole milk (237 mL) as a snack, with a meal, or before and after a workout if you’re training for a quick 149 calories and 8 grams (g) of protein per servin 

3. Rice

Rice is a convenient, low cost carb source that can be part of a weight gain eating plan. Just 1 cup (158 g) of cooked white rice provides 204 calories, 44 g of carbs, and very little fat

he easiest way to add taste, calories, and a protein boost is to stir some of these ingredients into cooked rice:

• butter and Parmesan cheese
• broccoli and cheese
• scrambled eggs
• toasted sesame seeds, peanuts, or cashews

You can also top rice with a sauce, such as:

• curry
• pesto
• alfredo

4. Nuts and nut butter

• Nuts and nut butter can support an eating plan focused on weight gain.
• Just one small handful of raw almonds (1/4 cup or about 32 g) contains 170 calories, 6 g of protein, and 15 g of fats .
• Since nuts are calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.

5. Red meats

Red meats, including beef or pork, are probably one of the most effective muscle-building foods available.

For example, 3 oz (85 g) of steak contains 228 calories, 24 g of protein, and around 2.5 g of leucine Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue

6. Potatoes and complex carbohydrates

Potatoes and other complex carbohydrates are a cost-effective way to add extra calories.

Complex carbohydrates can lead to a steady release of energy. They also provide other nutrients and food groups, such as potassium, fiber, vegetables, or whole grains.

Try to choose one of these sources of complex carbs:

• quinoa
• oats
• corn
• buckwheat
• potatoes and sweet potatoes
• squash
• winter root vegetables
• beans and legumes

7. Salmon and oily fish

Like red meat, salmon and oily fish are excellent sources of protein and important fats, including omega-3 fatty acids.

Omega-3 fatty acids offer numerous benefits and may be linked to less likelihood of several diseases, such as heart disease Just one fillet of deboned wild Atlantic salmon (3 oz or 85 g serving) provides around 155 calories, 7 g of fats, and 22 g of high quality protein that may help you build muscle or gain weight.

• Tuna salad: Try giving your usual “tuna” salad a new spin by using canned salmon instead, and add olive oil or mayonnaise for extra calories.
• Cobb salad: Make a Cobb salad substituting canned salmon for the traditional chicken, then add bacon, hard-boiled egg, avocado, lettuce, and tomatoes.
• Give smoked salmon a try: Spread cream cheese on whole grain bread or crackers, add smoked salmon, and top with cucumber, tomato slices, or capers.
• Salmon salad: Make a salmon salad with leafy greens, asparagus, and some whole milk plain Greek yogurt, mayonnaise, or sour cream.

8. Protein supplements

Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle. There are many types of protein supplements available, including:

• whey
• soy
• egg
• pea

Whey protein supplements and mass gainers (supplements that might help you gain muscle mass) can be effective strategies to gain weight, especially when combined with strength training.

9. Dried fruit

Dried fruit provides calories, antioxidants, and micronutrients .

You can get many different types of dried fruit, and they all have naturally high sugar content. Since they’re convenient to eat and taste great, they can be combined with a protein source, such as cuts of meat, cheese, or a whey protein shake.

They also mix well with nuts and whole plain Greek yogurt, providing a blend of fats, protein, and other key nutrients.

Dried fruit contains lots of fiber and most of its vitamins and minerals remain intact when dried Dates are nutritious, full of fiber, and high in antioxidants. They’re also versatile and simple to prepare as a high calorie snack. Just two Medjool dates provide about 130 calories.

10. Avocados

• Avocados are loaded with beneficial fats.
• Unlike other whole fruit, avocados are fairly calorie-dense.
• Just one large avocado provides around 365 calories, 30 g of fat, and 17 g of fiber

Other delicious ways to enjoy the versatile avocado while adding calories include:

• guacamole
• soups
• wraps
• fries
• sushi
• as a topping
• as a mayonnaise substitute
• grilled
• baked
• pickled

Fix Your Fast Metabolism Now

Natural ways to boost metabolism can be fun and easy. Simple things like eating more protein, high-intensity interval training, lifting weights, avoiding skipping meals, drinking the right things, eating more spicy foods, and getting enough sleep can all significantly increase your metabolic rate. 

1. Add More Protein to Your Diet

Diets high in protein, such as meats, eggs, fish, and nuts, increase your metabolism and calorie burn. Some recent findings suggest that protein can speed up your fat metabolism, specifically

2. Drink More Water

The metabolism process requires fluids, which is why water intake is essential. Studies have found that drinking more water increases your metabolic rate because the mechanism of hydration expands cell volume.

3. Try a High-Intensity Workout

High-intensity workouts, such as high-intensity interval training (HIIT), involve brief, intense periods of heavy aerobic exercise followed by extended periods of lower-intensity work.

4. Lift Weights

Strength training, such as resistance bands or lifting weights, can also positively affect your metabolism. In a study of sedentary women, six weeks of moderate resistance training increased their resting metabolic rate. At rest, a person who strength-trains regularly burns 265 more calories daily.

5. Drink Oolong or Green Tea

Green and oolong tea has traditionally been touted to have numerous health benefits. Among them is that regular consumption can boost your metabolism. Though the evidence is mixed, some research suggests two compounds in this tea—caffeine and catechins—may increase metabolic function.

6. Eat Spicy Foods

Chili peppers and spicy foods contain capsaicin, which affects metabolism. In a broad-ranging review, researchers noted evidence that diets emphasizing this substance improved the signs of metabolic disease (disorders affecting the metabolism) and helped manage obesity.

7. Get a Good Night’s Sleep

There are many health benefits to ensuring that you get enough sleep. Among them is that getting better sleep is linked with improved metabolism, but the growing consensus is that this effect is indirect.

While sleep deprivation may not directly impact metabolism, it raises the risk of weight gain, obesity, and diabetes, which do affect metabolism.⁸ Some recent research suggests that for every hour less of sleep per night, the risk of obesity increases by 9%.

Best Snacks for Skinny Guys and Girls

1. Greek Yogurt with Berries: High in protein and antioxidants, this creamy delight satisfies sweet cravings.

2. Hummus and Veggies: Dip cucumber, carrot, or bell pepper slices into hummus for a crunchy, savory snack.

3. High Protein Hot Chocolate: Indulge guilt-free in our Lean 180 High Protein Hot Chocolate, a warm and satisfying treat that not only satisfies your sweet tooth but also fuels your body with essential protein. 

4. Cottage Cheese with Pineapple: Creamy cottage cheese pairs perfectly with the sweetness of pineapple chunks.

5. Apple Slices with Almond Butter: A classic combo that offers fiber, healthy fats, and protein.

6. Air-Popped Popcorn: Skip the butter and season with herbs or nutritional yeast for a guilt-free snack.

7. Edamame: Steamed edamame sprinkled with sea salt is a protein-packed snack.

8. Rice Cakes with Avocado: Top rice cakes with mashed avocado and a pinch of salt for a satisfying crunch.

9. Hard-Boiled Eggs: Easy to prepare and rich in protein.

10. Cherry Tomatoes with Balsamic Vinegar: Drizzle cherry tomatoes with balsamic for a tangy treat.

11. Protein Smoothie with Berries: Revitalize your day with a delicious Skinny Blend shake enriched with the goodness of ripe berries. Packed with essential nutrients and a generous dose of protein, it’s the ideal snack to keep you energized and feeling refreshed.

12. Celery Sticks with Peanut Butter: Crunchy celery pairs well with creamy peanut butter.

13. Sliced Strawberries with Dark Chocolate: Satisfy your sweet tooth with a few squares of dark chocolate and fresh strawberries.

14. Tuna Salad Lettuce Wraps: Wrap tuna salad (use low calorie mayo) in lettuce leaves for a low-carb snack.

15. Cottage Cheese with Sliced Peaches: A sweet and savory combination that’s high in protein. 

Top Supplements That Actually Work

Supplements can bring benefits, particularly for seniors and others with nutritional deficiencies gain weight fast if you’re skinny. But which ones work, and for whom? UCHealth Today did some homework and caught up with Erin “Wren” Cahoon, a dietitian who works with a variety of outpatients at UCHealth University of Colorado Hospital on the Anschutz Medical Campus, for a rundown of a few common supplements. 

Further, we’re sticking to common nutritional supplements, and so, we’re leaving purported anti-aging supplements (such as alpha-lipoic acid, astaxanthin, CoQ10, curcumin, EGCG, fisetin, L-theanine, NAD+, NMN, quercetin, and theanine) and possible muscle-builders (such as beta-alanine, betaine, carnitine, creatine, DHEA, and glutamine) for another day. 

Conclusion

• Sudden weight gain can result from various factors, including medical conditions, medications, and lifestyle changes. Early diagnosis and treatment are crucial for managing weight gain and preventing complications. By working with a healthcare provider, you can identify the underlying causes and develop a personalized treatment plan.
• If you’re struggling with sudden weight gain, reach out to our primary care telemedicine practice. We offer convenient, compassionate care to help you manage your health and achieve your weight management goals