Consuming liquid meals result in less appetite suppression and greater calories than whole foods. Reducing fiber intake can reduce appetite suppression. Soft-textured foods result in less appetite suppression and greater calories than hard-textured foods. Consume medium and large meals more frequently throughout the day. Take 5 grams of creatine monohydrate per day.
SUMMARY OF HOW TO GAIN WEIGHT FAST
- Consuming liquid meals result in less appetite suppression and greater calories than whole foods results in weight gain.
- Reducing fiber intake can reduce appetite suppression.
- Soft-textured foods result in less appetite suppression and greater calories than hard-textured foods.
- Consume medium and large meals more frequently throughout the day.
- Take 5 grams of creatine monohydrate per day.
Gaining weight can be difficult for some people who have a fast metabolism. Many articles have investigated the science of appetite control, so all the information here is taken from the best practices for reducing appetite and then reversing the principles. Hence, you have a greater appetite to eat more calories.
To gain more weight, you need to consume more calories than you are burning. This article is meant for those athletes who don’t mind putting on some added body fat, such as football players, bodybuilders, wrestlers, etc.
With any bulking diet, it’s up to you to decide how much weight you want to gain and whether you want to add some fat or not. Adding more calories will add weight at the expense of additional body fat. A smaller calorie surplus will result in similar muscle gains but less body fat gain.
#1) EAT 10 to 20% MORE CALORIES PER DAY
A highly detailed scientific paper on offseason dieting for bodybuilders suggested that athletes looking to gain muscle while minimizing excessive fat gain should consume the following:
A slightly hyper-energetic diet (~10–20% above maintenance calories) to gain ~0.25–0.5% body weight per week. Consuming more than 500 calories per day above your maintenance calories can lead to additional gains in body fat. One study found that athletes consuming 500 calories extra a day had a 15% increase in fat mass compared to a moderate surplus diet (i.e., 200-300 calories), yet muscle gains were similar. (1)
Protein intake is recommended to be .7–1 gram per pound of body weight per day, focusing on sufficient protein at each meal (minimum of 20 grams) and even distribution throughout the day (3–6 meals). You may think you need more protein than this, but more than 1 gram of protein per pound per week will not result in greater gains in muscle.
A high protein overfeeding study (4.4 kg per pound of body weight/ 2.2 pounds per body weight) found that additional protein resulted in more calories consumed. Still, it did not contribute to increased body weight or fat gain. (2) You need a certain amount of protein, but consuming more will not increase muscle. Furthermore, a high-protein diet will result in greater appetite suppression.
In a meta-analysis of the literature (i.e., 49 studies with 1863 subjects) on protein and muscle growth, protein intake above 1.6 g/kg/day (.8 grams per pound of body weight) failed to increase additional gain in muscle with resistance exercise. (3)
Fats should be consumed at moderate levels, neither too low nor high (.2–.7 grams per pound of body weight per day), to prevent an unfavorable change in testosterone ratios and prevent reductions in testosterone levels. Some studies have found that diets too low or too high in fat can result in unfavorable changes in testosterone. Full-fat whole milk and Greek yogurt are great ways to boost fat and calories.
Nut butters (i.e., peanut butter, almond butter, etc.) are a great way to add calories to gain weight. Eating peanut butter is a better option than whole nuts, as nut butter results in less appetite suppression. (4) A study by Antonio et al. found that adding peanut butter increased weight and fat. (5)
After allocating calories to protein and fat, you should source the remaining calories from carbohydrates, ensuring you consume sufficient amounts (≥1.3–2.2 grams per pound per day).
It requires a lot to convert carbohydrates to fat.
#1: CONSUME HIGH-CALORIE SHAKES FOR WEIGHT GAIN
Consuming a high-calorie protein shake for weight gain in addition to your regular meals is a greater way to consume additional calories to gain weight. High-calorie nutrition drinks and meal replacements for weight gain are often advocated as the best supplements for bulking up.
Researchers found that consuming solid meals resulted in greater appetite suppression than liquid meals despite having similar calories. (6) You can create your high-calorie meal replacement shake for weight gain by using whey protein and adding fruit, berries, etc.
Also, thicker liquids have a greater effect on reducing appetite than thinner liquids. One study examined the appetite responses to thick and thin porridge with the same calories. The thicker porridge was consumed slower, leading to an 11-13% reduction in calories consumed. (7)
CONSIDER HOW MUCH WEIGHT YOU WANT TO GAIN AS FAT
There are many weight gainer shakes that range from 500-1000 calories. A higher calorie shake is going to result in more fat gain. For example, a study found that lean men consuming an additional 1000 calories daily resulted in about 18 pounds, but the weight gain ranged from 4.3 kg to 13.3 kg (9.46 pounds to 29.26 pounds). For every 2 kg (1.1 pounds) of fat mass gained, 1 kg (2.3 pounds) of lean mass gained. (8)
Much of the research has shown that 500 calories per day can lead to additional gains in body fat. One study found that athletes consuming 500 calories extra a day had a 15% increase in fat mass compared to the control diet, yet lean mass gains were similar. The authors suggested a 200-300 kcal surplus may be more appropriate for increasing lean mass while minimizing fat mass. (9)