How to Gain Weight Safely and Quickly

If you’ve been trying to gain weight for quite some time, you know very well that it isn’t easy. Gaining weight is as difficult as trying to lose it and just as rigorous.

The first rule of any weight-gaining regime is that you shouldn’t expect immediate results. Natural changes occur over a period of time. If something helps you gain the weight right away, chances are it’s not good for your body in the long run. With a slow and steady approach, you will gain healthy weight.

While increasing your regular calorie intake is key to weight gain, binging on junk foods that are high in trans fats and processed sugars are not good for your health. (1)

What you need is a well-balanced diet, albeit with more servings and mealtimes.

You may eat three meals a day or several small meals interspersed throughout your day. Go with whichever option is convenient for your lifestyle and daily schedule.

One good practice to help you consume those extra calories is healthy snacking. (2) Protein bars and shakes, as well as some natural supplements, can be consumed between meals.

While there are a lot of options in the market, you can never go wrong with the homemade versions, which give you control over what you put in them.

Lastly, combine all these extra calories with a good exercise regimen. Otherwise, you may end up with fat accumulating in your body rather than muscle mass.

The exercises need not be rigorous, but in line with your body type and diet.

Method 1: Drinking Shakes

A. Banana-Oats Protein Shake

Things you’ll need:

• Whole milk – 1 cup
• Water – ½ cup
• Bananas, peeled and sliced – 2
• Protein powder (optional) – 2 tablespoons
• Quick oats – 2 tablespoons
• Honey – 1 teaspoon
• Cinnamon powder – ¼ teaspoon
• Ice cubes – 2 or 3

Step 1. Pour the milk and water into the blender

Pour 1 cup of milk and ½ cup of water into the blender jar. Since you aim to gain weight, ditch the skim milk, and use whole-fat milk. (3)

Step 2. Add banana slices, protein powder, and oats

Add in 2 peeled and sliced bananas. While you can put in the peeled bananas whole, slicing makes the processing faster.

Being rich in carbohydrates and potassium, bananas are a great source of energy. There are many healthy banana-based smoothies, making it a popular ingredient in healthy food.

Then, add 2 tablespoons of protein powder to the blender to boost the protein content of the shake. You may skip the protein powder if you desire. The shake will still be a healthy way to take in those extra calories. (4)

Next, add 2 tablespoons of uncooked oatmeal, also known as “quick oats.” Oats are a superfood, as they add calories as well as protein to the shake. (5)

Step 3. Add honey and cinnamon powder

To add flavor to the shake, add in 1 teaspoon of honey and ¼ teaspoon of cinnamon powder. Honey adds sweetness and cinnamon adds a little punch.

Step 4. Put in the ice cubes and blend

Finally, add 2 or 3 ice cubes to the jar, cover it with the lid and blend on high until your shake has a smooth consistency.

Step 5. Pour and enjoy

Pour the shake into a glass and enjoy. You can drink this shake twice a day.

B. Chocolate-Peanut Butter Protein Shake

Things you’ll need:

• Whole milk – 1 cup
• Protein powder (optional) – 2 tablespoons
• Nutella – 1 tablespoon
• Peanut butter – 2 tablespoons
• Banana, peeled and sliced – 1
• Ice cubes – 2 or 3

Step 1. Pour the milk into the blender and add protein powder

Pour 1 cup of whole-fat milk into the blender. (3)

Add 2 tablespoons of protein powder as well. We used vanilla-flavored protein powder here. You may use plain or different flavored protein powder for this shake. Protein powder is an optional ingredient. (4)

Step 2. Add Nutella and peanut butter

Add 1 tablespoon of Nutella and 2 tablespoons of peanut butter to the jar. You may also use a chocolate spread instead of Nutella.

Peanut butter is a cost-effective ingredient that you can easily use to gain weight fast and safely. (6)

If you use homemade peanut butter, then that will be even healthier.

Step 3. Add banana slices

Put the slices of 1 peeled banana in the blender as well. Slicing the banana makes the processing faster.

Step 4. Put in the ice-cubes and blend

Finally, add in 2 or 3 ice cubes. Blend on high for 30 seconds or so, or until your shake comes up smooth.

Step 5. Pour and enjoy

Pour the shake into a glass and you’re good to go. To make your shake look more appealing, you may top it off with a little sprinkle of cocoa powder.

C. Mango Milk Shake

Things you’ll need:

• Mango, peeled and diced – 1
• Whole milk – 1 cup

Step 1. Put the mango pieces and milk in a blender

Put the diced pulp from 1 mango into the blender. Pour in 1 cup of whole milk as well.

Mangoes are high in calories and contain enzymes that help you digest the proteins. If you’re following a protein-rich diet, mangoes can help you keep a balance in your body.

Also, mangoes help lower bad cholesterol in your blood. (7)

In case you are struggling to cut a mango, here’s some help.

Step 2. Blend on high until smooth

Set the blender on high and process the contents until your shake has a smooth texture.

Step 3. Pour and enjoy

Pour your mango milk shake into a glass and enjoy it. Drinking this shake twice a day for a month will yield visible results in weight gain.

Method 2: Eating Protein Bars

Things you’ll need:

• Coconut milk – ½ cup
• Vanilla-flavored protein powder (optional) – 2 ½ tablespoons
• Peanut butter – ½ cup
• Quick oats – 2 cups
• Honey – ½ cup

Step 1. Whisk the coconut milk in a bowl

Pour ½ cup of coconut milk into a bowl and whisk it.

Coconut milk has a good calorie count and is a great way to add healthy fat to your granola.

Instead of purchasing it from a store, make your own coconut milk at home.

Step 2. Whisk in the protein powder

Add 2½ tablespoons of vanilla-flavored protein powder. (4) Whisk it thoroughly into the coconut milk.

You may also use different flavored protein powder. This is a cost-effective way to add more protein to your granola.

Step 3. Whisk in the peanut butter

Add ½ cup of peanut butter to the bowl and whisk thoroughly.

Peanut butter is another great cost-effective ingredient that boosts the amount of protein in the granola. (6)

Step 4. Mix in the oats

Now, it’s time to add the main ingredient. Add 2 cups of quick oats to the bowl and mix thoroughly. (5) At this point, you may need to use your hands.

Pour in ½ cup of honey and mix evenly. You may also use maple syrup as an alternative.

Your granola is ready.

Step 5. Pack the granola into a tray or dish and let it set

Use your choice of a dish or tray. We suggest a tray for uniformly sized bars. Fill the tray up to the brim with the mixture, leveling it as needed.

Place the tray in the fridge overnight or at least for 8 hours to let the granola set.

Step 6. Divide the granola into bars

Cut the granola into bars using a paring knife. Decide on the size according to your preference. These bars will easily last for 2 weeks in the fridge, if they’re not devoured before then.

Method 3: Consuming Soaked Raisins and Figs

Things you’ll need:

• Figs – 5 or 6
• Raisins – 3 to 4 tablespoons
• Water

Step 1. Soak the figs and raisins in water overnight

Put 5 or 6 figs in a bowl and immerse them in water. Put about 3 to 4 tablespoons of raisins in another bowl and immerse them in water as well. Let the dry fruits soak in the water overnight or about 10 hours.

Consume half of the soaked fruits on an empty stomach in the morning and reserve the other half to eat later in the day. Do this daily for about 1 month for good results. (8)(9)

Method 4: Taking Ashwagandha Powder

Things you’ll need:

• Warm milk – 1 cup
• Ashwagandha (Indian ginseng) powder – 2 teaspoons
• Clarified butter – 1 teaspoon
• Honey – 1 teaspoon

Step 1. Add ashwagandha powder to a glass of warm milk

Pour 1 cup of warm milk into a glass and add 2 teaspoons of ashwagandha (Indian ginseng) powder to it. (10)

Step 2. Add clarified butter and honey

Add 1 teaspoon of clarified butter (ghee) and 1 teaspoon of honey as well.

Honey sweetens the milk, making the drink more palatable. Clarified butter is great for weight gain.

Step 3. Stir well and enjoy

Stir the mixture well. Drink this twice a day for at least 1 month, and you’ll be rewarded with positive results.

Additional Tips

• Keep checking your BMI (Body Mass Index) regularly to know how much weight you have to gain.
• If you are allergic to peanuts, you may substitute nut butter like cocoa or almond butter in place of the peanut butter. If you’re allergic to nuts in general, go for seed butter.
• If you’re lactose intolerant or follow a vegan lifestyle, you can substitute the dairy milk with healthy non-dairy alternatives. Soy, coconut, and almond milk are great options.
• Ensure that you don’t mix honey into hot milk as it is advised against. The milk should only be lukewarm.
• Never drink water before your meals, as it makes you feel full, and you end up eating less. Also, eat protein-rich and dense foods before touching the veggies on your plate. Vegetables can make you feel full faster, making you eat less.
• After you eat lunch, take a long afternoon nap of 45 minutes to 1 hour to help you gain weight. However, be mindful of putting about 15 minutes between lunch and naptime.
• Ensure that you get your regular quota of good sleep daily, as sleep deprivation inhibits weight gain.
• If you smoke, you might have to kick the habit for positive results in your weight gain effort. Smoking curbs the appetite, which can be a real problem if you’re trying to squeeze in extra meals.

Resources:

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2. Njike VY, Smith TM, Shuval O, et al. Snack Food, Satiety, and Weight. Advances in Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015032/. Published September 2016.
3. Stonehouse W, Wycherley T, Luscombe-Marsh N, Taylor P, Brinkworth G, Riley M. Dairy Intake Enhances Body Weight and Composition Changes during Energy Restriction in 18–50-Year-Old Adults—A Meta-Analysis of Randomized Controlled Trials. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963870/. Published July 2016.
4. Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports medicine (Auckland, N.Z.). https://www.ncbi.nlm.nih.gov/pubmed/25169440. Published January 2015.
5. Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods - a review. Journal of Food Science and Technology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/. Published February 2015.
6. Sanders TH. Non-detectable levels of trans-fatty acids in peanut butter. Journal of agricultural and food chemistry. https://www.ncbi.nlm.nih.gov/pubmed/11368602. Published May 2001.
7. Gomes DI, de ME, Soares M, et al. Ubá mango juices intake decreases adiposity and inflammation in high-fat diet-induced obese Wistar rats. Nutrition (Burbank, Los Angeles County, Calif.). https://www.ncbi.nlm.nih.gov/pubmed/27160499. Published September 2016.
8. Peterson JM, Montgomery S, Haddad E, Kearney L, Tonstad S. Effect of Consumption of Dried California Mission Figs on Lipid Concentrations. Annals of Nutrition & Metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3169356/. Published August 2011.
9. Fulgoni VL, Painter J, Carughi A. Association of raisin consumption with nutrient intake, diet quality, and health risk factors in US adults: National Health and Nutrition Examination Survey 2001–2012. Food & Nutrition Research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5642187/. Published 2017.
10. Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/. Published 2015.