Your metabolism is one of the key factors that can make or break your well-being; if you have a fast metabolism, it can be even more challenging.
If there is an imbalance, you will have much trouble with weight gain and losing weight.
Your body needs nutrients to stay healthy and function optimally.
Suppose you are eating enough food healthily to get adequate vitamins and minerals but aren’t able to gain weight.
In that case, it might be because your body has a faster metabolism than what’s usually needed.
A fast metabolism can make weight gain difficult.
Not only does your fast metabolism mean that it takes little effort to burn calories and expend energy – but it also means that most of the time, not much is happening in your body from a dietary standpoint.
That’s why keeping your weight stable can be so challenging for people with a fast metabolism.
Having a fast metabolism means taking extra care of yourself to maintain weight rather than constantly trying new diets that don’t work long-term.
This article looks at helpful tips on gaining healthy weight with a fast metabolism.
What is Metabolism?
Before we look at how to gain weight with a fast metabolism, we first need to understand the concept of metabolism.
Metabolism is the process by which living organisms convert energy and nutrients into substances they can use.
All living organisms undergo metabolic reactions, and proteins act as catalysts in certain environments.
The Science Behind Metabolism
Plants, for example, produce carbohydrates from the energy they obtain from sunlight and carbon dioxide and use this to make cellulose and fatty acids.
Other organisms use RNA instead of DNA, which consists of uracil and ribose.
The end product of metabolism is the molecular building blocks of food a living organism consumes.
This end product is ATP and the molecular building blocks of the food the organism eats. Metabolism requires energy, and energy must be obtained from some source.
The law of Physics states that energy cannot be created or destroyed but can only be transformed from one form to another.
Because of this, energy is required to sustain metabolic activity.
This energy is obtained from a stored form of the energy needed to maintain life. These energy sources are carbohydrates, fats, proteins, and other energy-storing molecules.
Drink to Get that Calorie Surplus
If you are trying to gain weight and want to boost your metabolism, the first thing you need to do is hydrate more often.
However, drinking water solely will not be adequate to aid your weight gain journey.
Instead, you should hydrate with healthy beverages containing calories since it is much easier and more convenient than eating food.
You can either purchase commercially made juices or make homemade fruit and veggie blends that you can take with you everywhere.
For instance, wouldn’t it be easier to drink apple juice at work than eat a couple of apples?
Calorie-filled water substitutes
- Orange juice
- Whole milk
- Kefir
- Smoothies
- Protein shakes
To bump up your caloric intake and body weight with muscle mass, include a full-fat dairy, like yogurt, protein powder, and various kinds of butter, in your shakes and smoothies.
Additionally, you should avoid drinking too much soda, as these foods are packed with sodium and preservatives.
Notwithstanding, you should still try to have the recommended amount of water per day, as adequate water intake is vital to your overall health and wellness and aids with weight loss.
A dehydrated body can lead to constipation and irritable bowel movements, leading to weight gain.
Drinking two glasses of water before working out is also beneficial, as this can speed up your metabolism by up to 30%.
But drinking a surplus amount of water is not recommended for gaining weight; instead, it is recommended for weight loss since water also stimulates a process called lipolysis, which breaks down fats and lipids in the body.
This is why if you aim to gain muscle mass or gain weight, it is a good idea to drink a variety of healthy calorie-filled beverages to get the most healthful weight possible.
Eat More Calorie-dense Foods
To gain weight, you should focus on consuming more calorically dense whole foods and whole grains.
But if your metabolism is high, you may find it difficult to consume enough calories.
Set a daily calorie goal to ensure you have enough calories throughout the day.
This will help you increase your calorie intake and boost your energy levels.
These energy-dense foods contain high amounts of calories, making them ideal for healthily gaining weight.
Also, they do not contain processed sugars and other artificial ingredients.
You should also limit the amount of high-calorie drinks and snacks and avoid highly processed foods, high-fiber vegetables, and fruits.
Eat more often and limit sugary drinks and snacks. Focus on calorie-filled foods for healthy weight gain and muscle growth.
Examples of Calorie-Dense Foods
Beef
Beef contains about nine calories per gram. A pound of beef contains around 4,000 calories.
Chicken
Chicken contains about six calories per gram.
A whole chicken weighs around 5 pounds and contains around 2,500 calories.
Pork
Pork contains about eight calories per gram.
A pork chop weighs around 1 pound and contains around 2,600 calories.
Turkey
Turkey contains about ten calories per gram. A turkey breast weighs around 4 pounds and contains around 3,200 calories.
Fish
Fish contains about 12 calories per gram.
Salmon contains around 20 calories per ounce.
Eggs
Eggs contain about 15 calories per gram.
An average-sized egg weighs around 1/4 cup and contains around 300 calories.
Cheese
Cheese contains about 16 calories per gram.
A slice of cheese weighs around 1/8 of an ounce and contains around 200 calories.
Avocados
Avocados are rich in monounsaturated fats, fiber, vitamins C and E, folate, copper, manganese, vitamin K, thiamin, riboflavin, niacin, pantothenic acid, vitamin B12, biotin, iron, zinc, selenium, and dietary fiber.
They have been shown to reduce cholesterol levels and may help prevent heart disease.
Broccoli
Broccoli contains high amounts of vitamin C, folic acid, vitamin A, vitamin K, vitamin B6, vitamin B9, vitamin B12, vitamin D, vitamin E, and dietary fiber.
It is also a good protein, calcium, phosphorus, iron, and potassium source.
Cantaloupe
Cantaloupes are loaded with lycopene, beta carotene, lutein, zeaxanthin, vitamin C, vitamin A, vitamin B6, and vitamin B9.
They are also a great source of potassium, phosphorus, and magnesium.
Carrots
Carrots contain antioxidants, including beta carotene, vitamins A, C, K, and B6.
They are also a good source of potassium, phosphorus, and magnesium.
Celery
Celery contains vitamin C, B6, folate, and potassium.
It is also a great source of vitamin A, vitamin B9, and vitamin B12.
Cherries
Cherries are a great source of vitamins C, K, and B6.
In addition, they are a good source of potassium and phosphorus.
Citrus Fruits
Citrus fruits contain vitamin C, folate, vitamin B6, potassium, and vitamin B9, among others.
They are also a decent source of vitamin A, calcium, iron, and magnesium.
Eat Small Frequent Meals
Eating smaller meals more often is a good way to manage your weight. It is much better than consuming large amounts of food in one sitting.
Eating small portions frequently keeps your energy level and blood sugar levels balanced.
Moreover, smaller meals are more convenient to digest and store later.
Eat Healthy Fats
Fats are essential for our diets.
They play an important role in helping us absorb certain vitamins and minerals from our food, providing energy from stored fat reserves and contributing to overall body fat.
However, when eaten excessively, fats can lead to unhealthy body fat gain and other health problems.
Fortunately, it is possible to eat healthy fats for weight gain without getting fat yourself.
Eating healthy fats for gaining weight should be part of a balanced diet that includes other protein-rich foods such as chicken breasts and legumes (for example, chickpeas or lentils).
Some of the healthiest fats you can have include:
Coconut Oil
Coconut oil is high in saturated fats, making it a great choice for those who want to add some fat to their diet.
Consuming in moderation can help promote weight loss and improve cholesterol levels.
Olive Oil
Olive oil contains monounsaturated fats, which have been shown to reduce bad cholesterol (LDL) and increase good cholesterol (HDL).
In addition, olive oil is rich in antioxidants, which may protect cells from damage caused by free radicals.
Avocado Oil
Avocado oil is high in unsaturated fats, which does not raise LDL cholesterol and lowers triglycerides. It also contains vitamin E, which helps maintain healthy skin and hair.
Butter
Butter is high in saturated fats and calories, but it is still considered a healthy option. Butter is rich in vitamins A and D, which play a role in bone health.
Nuts
Nuts are packed with protein and healthy fats, which makes them a perfect snack. Almonds, walnuts, cashews, and pistachios are all excellent choices.
Seeds
Seeds are high in fiber and protein and provide a lot of nutrition without adding many calories.
Pumpkin, sunflower, sesame, and hemp seeds are all nutritious options.
Fish
Fish is full of omega-3 fatty acids essential to brain and heart health.
Salmon, tuna, trout, cod, and halibut are all fish that are high in these fatty acids.
Hydrate After Eating
We can’t stress how important it is to hydrate. You can increase your body’s water intake by consuming food that has high water content.
Water-rich foods include vegetables, fruits, and bone broth. Some of these foods contain additional electrolytes like sodium, which should be consumed in moderation.
Ensure you don’t neglect potassium and magnesium, as dehydration can lead to bloating and water retention.
Also, drinking plenty of water is beneficial for your metabolism.
Also, remember that you can replace water with calorie-filled liquids, like fruit juices and smoothies.
Establish a Meal Routine
In combination with eating frequent meals to consume more calories and practicing healthy eating, you need to eat on a schedule instead or at random times throughout the day.
Meal routines are a great way to ensure proper nutrition throughout the day.
There are many different meal routines, and each has its purpose.
A good meal routine should be based on eating regularly throughout the day.
Eating regularly helps keep your body’s digestive system functioning properly and prevents hunger pangs.
Final Thoughts
Metabolism involves a series of chemical reactions that build and repair our bodies.
All organisms, including plants, use metabolism to obtain energy and maintain their living condition.
You might wonder how to gain weight fast if your metabolism is fast. Getting your calories from the right foods is crucial.
You may need to eat whole foods rich in nutrients and limit highly processed foods.
Focus on complex carbohydrates and minimize the consumption of sugary foods and drinks. Also, eat smaller meals more frequently and avoid foods with low caloric content.
These tips help you quickly increase your daily caloric intake and work around your metabolic rate to gain weight.