Although having a fast metabolism can offer certain advantages and gaining weight can become a daunting task if one doesn’t follow a suitable diet and exercise routine. Achieving and maintaining weight gain becomes difficult in such a situation.
Eating a large quantity of unhealthy calories from junk food or processed meals might seem like a guaranteed way to gain weight, but it’s not a healthy approach to achieving weight gain that will be beneficial for us.
Learn how to increase weight with a high metabolism and simultaneously convert body fat into muscle mass by following these steps.
How Your Metabolism Contributes to Weight Gain and Weight Loss
Have you ever pondered over the fact that while some people can consume an enormous amount of calories without gaining any weight, others tend to gain weight rapidly after indulging in just a few unhealthy meals?
Generally, our metabolism can be held responsible.
Our body’s capacity to transform the food and drinks we ingest into energy is known as metabolism. The minimum amount of calories that our bodies need to perform basic functions is referred to as the basal metabolic rate (BMR).
Slow vs. Fast Metabolism
Individuals with a low or sluggish metabolism require fewer calories to carry out bodily functions. It is essential for people with a slower metabolic rate to be cautious of their daily caloric intake. Losing weight can be challenging for individuals with a slow metabolism, among other factors.
Conversely, individuals with a high or “fast metabolism” need a greater amount of calories to sustain their body’s functions and can lose weight more easily because their body expends energy faster than it is consumed. However, a significant drawback of having a fast metabolism is the increased difficulty in gaining weight.
Conversely, individuals with a high or “fast metabolism” need a greater amount of calories to sustain their body’s functions and can lose weight more easily because their body expends energy faster than it is consumed. However, a significant drawback of having a fast metabolism is the increased difficulty in gaining weight.
What is the required calorie intake to gain weight?
To determine your calorie requirements, you can utilize a calorie calculator. To achieve weight gain, the objective is to consume 500-1,000 more calories than your body expends. Although these calculators are beneficial to commence, calorie counting will only be necessary in the initial stages. Over time, you will become accustomed to a nutritious meal plan that supports healthy weight gain.
Benefits of eating more protein for weight gain
When paired with a high-volume resistance training program, protein can be a crucial macronutrient that aids in the development of muscle mass and facilitates optimal weight gain.
To promote muscle growth and strength gains, adults should consume 1.0 to 1.6 grams of protein per kilogram of body weight daily, as recommended by the Recommended Dietary Allowance for protein.
Among the top high protein choices are:
- Meats
- Fish
- Eggs
- Steel cut Oats
- Cottage Cheese
- Greek yogurt
- Beans and Legumes
- Nuts (i.e pistachios, almonds, walnuts, etc.)
BENEFITS OF EATING MORE CARBS AND FATS FOR WEIGHT GAIN
To gain weight, optimizing the intake of carbohydrates and fats, which are both essential macronutrients, is crucial.
In contrast to carbohydrates and proteins, which offer 4 calories per gram, fats offer 9 calories per gram. This is why incorporating more healthy fats, such as unsaturated fats, into meals can increase the calorie content per meal.
While carbohydrates do have benefits, it is crucial to prioritize the consumption of fats and proteins to meet your calorie intake for weight gain before turning to carbohydrates. To illustrate, opt for high-calorie options like meat and sliced avocado first before transitioning to high-fiber foods like raw vegetables.
Below are a few of the top sources of healthy fats that can assist with weight gain:
- Fatty Fish
- Eggs
- Dairy Products ( Such as Milk)
- Nuts & Seeds
- Olive oil
- Avocado
- Dark Chocolate
EAT MORE ‘ENERGY DENSE’ FOODS
Not all foods are made the same. As an instance, processed junk foods provide a significant amount of calories, yet they lack essential nutrients. Unlike nutrient-rich foods, these products contain high amounts of sugar, salt, and saturated fats, which are more likely to promote weight gain.
While nutrient-dense foods are rich in protein, healthy fats, complex carbs, vitamins, and minerals that support a well-balanced diet, their filling nature can make it difficult to consume enough calories to promote weight gain.
Here are some calorie-dense foods that are among the best options for those looking to gain weight:
1. Dried fruits
2. Nuts (e.g. almonds, macadamia nuts, walnuts, etc.)
3. Full-fat dairy (e.g. whole milk, whole-milk yogurt, aged cheese, etc.)
4. Whole grains (e.g. brown rice, rolled oats, etc.)
5. Fats and oils
6. Fattier meats
7. Sweet potatoes
8. Peanut butter
9. Trail mix
ENGAGE IN HIGH-VOLUME RESISTANCE TRAINING
If you aim to gain weight in a healthy way, simply consuming calorie-dense foods in excess may not be sufficient. Engaging in physical activity can be beneficial in directing surplus calories towards building lean muscle rather than storing them as fat cells.
To achieve muscle hypertrophy and increase body mass, it is crucial to engage in high-volume resistance training. The recommended training volume for building muscle mass involves performing 6-12 repetitions, completing 3-4 sets, and using heavy weights while maintaining proper form.
Studies have shown that adding protein supplements to resistance training can lead to greater muscle mass gains compared to strength training alone. A 6-week study on resistance training found that participants who supplemented with protein saw a 27% increase in lean muscle growth.
To achieve the greatest gains in lean muscle mass, it is advised to refrain from performing cardio exercises as they burn more calories and could lead to weight loss.
EAT SMALLER MEALS THROUGHOUT THE DAY
If you have a high metabolism, your body efficiently burns calories throughout the day. To maintain a calorie surplus, it is essential to consume an ample amount of food throughout the day. However, consuming large meals can cause you to feel full quickly, especially if you are underweight.
To achieve weight gain, it is beneficial to consume nutrient-rich small meals throughout the day instead of having 2-3 large portions. By eating 5-6 meals and snacks at regular intervals, you can increase your calorie intake and see a positive change in your weight.
FOCUS ON MAKING MEALS MORE ENJOYABLE
It’s a frequent concern among individuals who consume more calories for weight gain that eating can feel like a tedious task. To reach your desired bodyweight, it’s crucial to design meals that are enjoyable and flavorful.
It may sound surprising, but some of the most delicious ingredients are also the ones that contain the most calories. Sauces, dips, herbs, and spices can all enhance the taste and nutritional content of your meals. For example, you can try adding nutritional yeast, cheese, and seasoning salt to your baked broccoli, or sprinkle cinnamon and hemp hearts on your peanut butter toast. These ingredients not only make your food more flavorful but can also support muscle growth.
Key Takeaways
A faster metabolism is frequently the reason for weight loss. To prevent weight loss and facilitate the conversion of body fat to lean muscle, the most effective approach is to combine healthy eating habits with weight training.
If you want to build lean muscle mass, it’s advisable to consume more calories from nutrient-dense foods like proteins, fats, and complex carbohydrates, distribute your food intake into small portions throughout the day, include calorie-dense toppings in your meals, and engage in high-volume resistance training. For further guidance on resistance training, you may want to explore our Push-Pull-Legs Training Routine.
