You can think of metabolism as your body’s engine, which determines how many calories it needs to burn to keep going. The amount of calories burned during rest (in other words, BMR—Basal Metabolic Rate) varies from person to person and differs significantly between men and women.
If you have a fast (or high) metabolism, it means your body burns more calories during rest and simple daily activities.
If you work out actively and have already built lean muscle, it also affects your metabolism, making it even faster, as having more muscle increases energy demands.
If you’re interested in your Basal Metabolic Rate, download the Workit App and use the free BMR calculator to see exactly how many calories you burn throughout the day.
How to Gain Weight With Fast Metabolism
You’ve probably met people who eat anything they want but still manage to stay in shape and don’t gain noticeable weight. You’ve likely also seen people who are the opposite, easily gaining weight after making even the slightest changes to their diet.
Many factors influence how well your metabolism functions. For example, people who easily gain weight might have thyroid issues, as the thyroid is responsible for controlling your metabolism—essentially transforming food into energy, which your body uses to function properly.
The key to gaining weight with a fast metabolism is eating more. While this may sound simple and straightforward, it can be quite challenging to manage, control, and plan your portions to stay in a calorie surplus and consequently gain the desired weight.
In this article, we will discuss what and how to eat to gain weight for people with fast metabolisms, suitable for both males and females.
Calorie Surplus
The key to gaining weight with a fast metabolism is to eat in a calorie surplus. A calorie surplus occurs when you consume more calories than you burn.
First, you need to understand how many calories you need based on your body weight, gender, activity level and age. You can easily calculate your daily calorie maintenance using the Workit App, and from there, it’s simple to plan your calorie surplus or deficit.
To give you a simple overview of a calorie surplus: Let’s say your daily calorie maintenance is 1,700 calories. To gain weight with a fast metabolism, you will need to consume more than 1,700 calories to achieve this.
There are two ways to approach this: either a lean bulk or a dirty bulk. A lean bulk means eating slightly over your daily calorie requirements, generally 300-500 calories more. This allows for slow and steady weight gain, helping you avoid rapid fat gain, which is undesirable for someone who trains consistently and cares about their body image.
A dirty bulk, on the other hand, involves consuming a larger calorie surplus, typically 600-800 calories or more. This approach leads to faster weight gain but often includes more fat gain.
Eating in a calorie surplus doesn’t mean eating anything just to gain weight. It’s important to focus on quality protein sources and healthy fats, while avoiding junk and processed foods.
Now, these are all nice words, and you’ve probably tried eating more to start gaining weight. You might have succeeded, or maybe not, but let’s discuss the effective ways of eating more that will help you achieve the desired calorie surplus.
How to Eat More with a Fast Metabolism
The key to gaining weight with a fast metabolism is focusing on whole foods, quality protein sources, and healthy fats. The first and most logical step is to identify the foods you enjoy and try to incorporate more of them into your daily diet.
For example, the most beneficial and healthy foods are red meat, seafood, and poultry. You need to combine these protein sources with quality fats and carbs to boost your daily calorie intake.
There are several effective hacks for gaining weight. If you’re struggling to hit your daily calorie goals, you can eat a spoonful of coconut oil or simply add it to your food or salad. One tablespoon of coconut oil contains 117 calories and is full of healthy fats, making it an ideal source of calories to meet your surplus goals. The same applies to olive oil, but when purchasing either oil, focus on healthy options and choose the highest-quality product possible.
We advise eating at least three meals a day, with a few healthy snacks in between. It’s very important not to skip breakfast, as you can easily consume up to 1,000 calories in the morning, completing half of your daily goal.
Another great tip is to eat multiple small meals throughout the day instead of focusing on two or three main meals. This can work well for many people, as not everyone can eat a large meal in one sitting. If you prefer to eat smaller portions five or six times a day, this is a popular and effective approach that works for many successful athletes and bodybuilders.
Focus on foods like beef, eggs, chicken, fish, butter, rice, pasta, whole milk, and more. You can access hundreds of healthy recipes within the Workit app that are easy to make, taste great, and offer numerous nutritional benefits. You can also request personalized meal plans tailored to your daily calorie and protein needs.
Tracking your calorie intake during the day, at least for a while, can be helpful until you get a better understanding of portion sizes and build your weekly meal plan. Eating the right snacks throughout the day can significantly boost your calorie intake.
Here’s a list of foods that are high in calories and healthy fats per 100g. These foods are ideal for maintaining a calorie surplus as they are low in volume but high in calorie content:
- Nuts (e.g., macadamia, pecans, walnuts): Contain 600–720 kcal per 100g, with 50–75g of healthy fats. They are rich in unsaturated fats, fiber, and protein.
- Nut Butters (e.g., peanut butter, almond butter): Contain 580–600 kcal per 100g, with 50g of healthy fats, and are packed with protein. Note that peanut butter is not particularly healthy, but if you enjoy it, it is fine to consume in moderation.
- Avocado: Contains 160 kcal per 100g, with up to 15g of healthy fats. It is rich in monounsaturated fats, fiber, and potassium, making it a great addition to a healthy diet.
- Dark Chocolate (70–85% cocoa): Contains 600 kcal per 100g, with 43g of healthy fats, and is rich in antioxidants.
- Olive and Coconut Oil: Contain 885–900 kcal per 100g, with 100g of healthy fats. Both are excellent sources of monounsaturated fats, and coconut oil contains medium-chain triglycerides (MCTs) for energy.
- Chia Seeds: Contain 486 kcal per 100g, with 31g of healthy fats. Chia seeds are rich in omega-3 fatty acids, fiber, and antioxidants.
- Cheese (e.g., cheddar, gouda): Contains 350–400 kcal per 100g, with 30–35g of healthy fats. Cheese is rich in saturated fats and calcium.
You can come up with some great snack ideas using these ingredients, like chia pudding, oatmeal with whole milk, nuts, granola, and chia seeds.
There are endless possibilities, and you can choose the ones you already enjoy to create a meal plan that you’ll look forward to eating. The key to gaining weight is consistency.
Once you find meals that work for you, it’s important to stay consistent, as gaining weight takes time, and it may take a month before you see noticeable changes.
Fitness Supplements
If you already work out and are looking for ways to gain weight with a fast metabolism, purchasing a simple fitness supplement like whey protein can really help you get those extra calories and protein.
A scoop of whey protein contains between 110–150 kcal and 25–30 grams of protein. You can use whey effectively to boost your calorie intake and meet your daily goals.
For example, you can mix a scoop of whey into a smoothie with simple ingredients like milk, a banana, a tablespoon of peanut butter, and honey. This results in a tasty smoothie with a total of 534 calories and 37.3g of protein.
If you’re trying to gain weight and have a fast metabolism, smoothies mixed with whey protein are a powerful ally. Use them effectively to easily meet your daily calorie goals.
Beware of the supplements available on the market, as not all are healthy. For example, mass gainer supplements can help you increase your body weight easily, but at what cost? Mass gainers are loaded with sugars, which can seriously harm your health, cause diabetes, and lead to excessive fat gain, which is detrimental to your heart and overall well-being.
When shopping for fitness supplements, try to buy from reputable sellers and brands, as many products contain unhealthy ingredients. Pay close attention to the labels and double-check that you’re purchasing exactly what you need.
Signs of a Fast Metabolism
The process of metabolism is quite complex, involving various processes through which your body breaks down food and converts it into energy. When discussing the signs of a fast metabolism, it’s important to note that each individual is different, and multiple factors determine whether they can easily gain weight with a fast metabolism.
For example, here are some well-known signs of a fast metabolism in both females and males:
- Difficulty gaining weight
- Being energetic
- The amount of lean muscle
- Fast heart rate
- High body temperature
- Frequent bowel movements
- Increased appetite
- A lower percentage of body fat
Many people are naturally born with a fast metabolism, but as you age, your metabolism naturally slows down. To keep your metabolism high, it’s important to stay physically active and train consistently. Resistance training, weightlifting, and HIIT exercises are particularly effective in maintaining a high metabolism.
Having muscles is a prominent indicator of a fast metabolism, as muscles generally require more energy. Thus, as you eat more to keep your muscles ‘fed,’ you might not see changes in your weight or appearance. However, if you eat the same amount while leading a sedentary lifestyle, whether you have a fast metabolism or not, you will start gaining weight.
Many factors contribute to a fast metabolism, but it’s best not to compare yourself to others whom you believe have a fast metabolism. It’s challenging to know the exact lifestyles they lead, including their daily diet, physical activity levels, or hormonal profiles.
How to Slow Down Your Metabolism?
A fast metabolism is typically associated with good health and well-being, while a slow metabolism can sometimes be linked to health issues, particularly thyroid problems.
However, a fast metabolism can also be a result of hyperthyroidism, which means the thyroid gland produces too much thyroid hormone.
It is not advisable to try and slow down your metabolism, as people are naturally born with either fast or slow metabolisms. It’s better to work with what you’ve been given.
However, if you still wish to slow your metabolism, there are ways to do so. For example, you can stop exercising, reduce overall movement during the day, avoid caffeine, consume less protein, eat more refined carbs, and avoid spicy foods.
Keep in mind that some of these actions, like eating a lot of refined carbs and reducing physical activity, can be harmful to your health. Instead of trying to slow your metabolism, it’s better to embrace your fast metabolism and optimize it for your goals.
Gain Weight with Fitness
If you pair your calorie surplus diet with healthy exercise and start building muscle, you will see noticeable changes quite soon. Muscle is denser than fat, so you will gain more weight as you increase your muscle mass.
It’s possible to build muscle using bodyweight exercises, but it’s preferable to introduce weights. You don’t need to lift excessively heavy weights; even small weights like 10 kg dumbbells or kettlebells can give your muscles a significant boost.
Remember, any type of exercise is better than none. It’s advisable to have a professional build your workout program to suit your personal needs and requirements.
Alternatively, you can download Workit from the App Store and request personalized workout programs and meal plans tailored just for you.
Depending on the equipment available to you, keep your workouts simple. Exercises like squats, push-ups, and pull-ups are enough to get started, help you gain weight, and build a well-defined physique.
How to Gain Weight With Fast Metabolism for Girls
Gaining weight with a fast metabolism is the same for girls as it is for boys. You will need to eat in a calorie surplus and focus on whole foods.
It’s advisable to log your weight progress in an app like Workit, as women’s weight tends to fluctuate more often due to menstrual cycles. Tracking your weight will help you stay on top of changes, as sudden fluctuations might otherwise confuse or alarm you.
Also, try to keep your cravings in check during menstrual cycles. As much as possible, eat healthy, but it’s okay to enjoy some sweet treats in moderation.
Consistent exercise is as beneficial for women as it is for men when it comes to gaining weight. Try to work out at least 2-3 times a week to build muscle mass. When paired with a proper, protein-rich diet, you’ll gain weight in no time.
In short, gaining weight with a fast metabolism for girls is the same as it is for boys, so be sure to consider all the recommendations we’ve provided in this article.
Stay Consistent
Staying consistent with your diet and workout routine is key to gaining weight with a fast metabolism. As you plan your meals and train regularly, make a habit of it, as this will be the foundation that yields results.
Weight gain is a slow process, and you won’t see noticeable changes in a week or two. Achieving your target weight, depending on the goal, can take a few months.
Stay positive, focus on your goals, and push yourself when needed to go the extra mile to achieve your goal of gaining weight. Ideally, track your progress with Workit’s weight tracker so you can review your weekly or bi-weekly changes and accomplishments. This will keep you motivated and focused.
Conclusion
Gaining weight with a fast metabolism is possible for both women and men. You need to stick with the basic principles: eat in a calorie surplus, focus on healthy, protein-rich food sources, and, if possible, work out consistently to build muscle mass. If needed, integrate fitness supplements like whey into your diet.
It’s also important to get enough sleep and minimize stress, as these can interfere with your progress. If you can, download an app like Workit to track your weight progress, log your daily meals, and monitor your calorie intake, you will achieve your goal much sooner.
Remember, the first step to gaining weight with a fast metabolism is to calculate your BMR (this is not necessary if you intuitively know how much you eat to maintain weight and how much more you should eat to gain weight). This helps you understand how many calories you burn daily to maintain bodily functions.
After determining your BMR, you can easily figure out how many calories you need to eat each day to start gaining weight. Remember, that it is possible to gain weight with a fast metabolism—you just need to be more mindful of your food intake.