Are you trying to gain weight with a fast metabolism but finding it difficult? Yes, it is a bit challenging but you can definitely achieve it with the right approach. Weight gain already has a different regimen than weight loss, and on a fast metabolism, it becomes challenging.
First of all, let’s understand why you can’t easily lose weight with a fast metabolism. A fast metabolism means your body burns calories at a quicker rate. You need to embrace a different approach when it comes to gaining weight with fast metabolism.
What is metabolism?
Metabolism is the chemical processes in your body that convert food into energy. This means people with a fast metabolism burn calories more quickly than the rest of us. This could be influenced by genetics, age, muscle mass, and physical activity levels.
The process of metabolism is a complex one because of the involvement of a series of reactions that allow cells to grow, reproduce, and respond to their environment.
The reason why people with fast metabolism find it difficult to lose weight is because of burning calories at a quick rate. If you want to gain weight you need to consume more calories than what your body burns.
Key components of metabolism:
Metabolism has the following key components:
Basal metabolic rate: This is the number of calories your body needs to maintain the functions of the body like breathing, blood circulation, and cell production.
Total daily energy expenditure: This is the total number of calories that your body burns in a day including the ones it uses for bodily functions.
The total daily energy expenditure includes calories burned at rest (basal metabolic rate), calories burned during exercise or other physical activities, and calories burned during digestion, absorption, and metabolism of food.
Metabolic pathways:
The metabolism process undergoes with the help of two pathways, the first one being:
Catabolism is the breaking down of food. In this process, large molecules are converted into smaller ones to release energy.
For example, the digestion of food into amino acids, fatty acids, and glucose.
This process involves three different steps, including:
- The process of breakdown of glucose to produce energy which is called glycolysis.
- Lipolysis, which is the breakdown of proteins into amino acids.
- And the last one is proteolysis, which is the breakdown of proteins into amino acids.
The next process is anabolism which is the process of synthesizing small molecules to large molecules.
For example synthesis of proteins from amino acids, and the formation of glycogen from glucose.
The process of anabolism includes:
Protein synthesis is the creation of muscle growth and repair.
Then comes the formation of glycogen from glucose for energy storage. This process is called glycogenesis.
The last part of this process is lipogenesis, which involves the creation of fat from excess carbohydrates and proteins.
Energy balance:
The energy balance is metabolism decides your weight gain or weight loss. How does it work exactly? Well, here it is:
Caloric intake vs. Caloric expenditure:
- If you want to maintain weight, the calorie intake should be equal to the calories you will burn.
- If you are looking to lose weight, the calorie consumption should be less than the expenditure.
- And finally if you want to gain weight, the calorie intake should be more than expenditure.
- The other thing you need to ensure is your energy sources. Your primary sources of energy are carbohydrates, fats, and proteins. Proteins are primarily used for the growth and repair of tissues and muscles, and you get most of your energy from carbohydrates and fats.
Energy Balance
- Caloric Intake vs. Caloric Expenditure: To maintain weight, the calories consumed must equal the calories burned. To gain weight, caloric intake must exceed expenditure. To lose weight, caloric intake must be less than expenditure.
- Energy Sources: The body primarily uses carbohydrates, fats, and proteins for energy. Carbohydrates and fats are the main sources of fuel, while proteins are primarily used for repair and growth.
Factors affecting metabolism
Genetics:
Some people are born with a faster or slower metabolism.
Age:
Age is another factor affecting metabolism because it tends to slow down with years.
Muscle mass:
Muscle tissue burns more calories than fat tissues which increases Basal metabolic rate leading to burn more calories.
Hormonal balance:
Some hormones like thyroid hormones and insulin play a vital role in regulating metabolism.
Physical activity:
Metabolic rate also depends on your indulgence in physical activities. The more you pay to include physical activities in your daily life, the more calories you will burn.
Diet:
What you choose to eat also influences your metabolic rate. For instance, protein has a higher thermic effect than fats and carbohydrates. So if you choose protein-rich food you will burn more calories.
Strategies to gain weight
Gaining weight with a fast metabolism could be challenging but with a strategic approach, you can achieve this goal of gaining weight. Here are some strategies that can help you lose weight:
Caloric surplus:
You need to consume more calories if you want to gain weight. Consuming more calories than your body uses will help you gain weight. For this, you need to calculate basal metabolic rate and total daily energy expenditure to determine how many calories you need to maintain weight.
Once you know how many total calories your body uses on a regular basis, start consuming 300-500 extra calories per day. Make sure you consume calories by eating natural food sources and not from unhealthy, junk, and processed foods.
Nutrient-dense foods:
Choose nutritious foods to add to your diet. Ensure you consume healthy food sources in your diet that will help you increase your calorie intake without affecting your health in any way.
Try protein sources of food like lean meats, fish, eggs, dairy products, legumes, nuts, and seeds.
Choose foods with carbohydrate content. Foods like whole grains, potatoes, sweet potatoes, oats, and quinoa are good sources of carbohydrates.
Avocados, nuts, seeds, olive oil, and fatty fish are great sources of fats.
Prioritizing the three macronutrients will help you consume enough calories which will lead to calorie surplus.
Frequent meals and snacks:
Do you want to gain weight? Do not skip meals. For you, it is essential to aim for 5-6 smaller meals. You will definitely need to control your portion size because you will be eating frequently. Instead of eating larger portions at one time, it will help you to have 5-6 nutrition-dense meals throughout the day.
Keep healthy snacks handy that will help you to add to your meals. These snacks could be nuts, cheese, yogurt or protein bars.
Liquid calories:
Do you know about liquid calories? Yes, you can consume calories in liquid form as well which will include smoothies, protein shakes, and milk. These are some healthy options that can help you consume more calories without making unhealthy choices.
Add other healthy ingredients like nut butter, avocado, protein powder, and oats to boost your calorie content.
Strength training:
Strength training helps not just in weight loss but in weight gain as well. Actually strength training exercises help to build muscle mass which will increase your metabolic rate as it is more metabolically active than fat and will help to add a few pounds.
Compound movements like squats, deadlifts, bench presses, and rows in your exercise routine.
You should aim for at least three strength training sessions per week.
Post-workout nutrition:
For people looking to gain weight, they need to consume calories. Ensure to add a post-workout meal that contains proteins and carbohydrates to replenish glycogen stores and support muscle recovery and growth.
Add a smoothie with protein powder, banana, and milk in your post-workout meal to provide you with essential protein content.
Healthy fats:
Healthy fats should also be a significant part of your diet for weight gain. Make sure you add healthy fat sources like avocados, nuts, seeds, and olive oil as they are calorie-dense dense would help to make a calorie surplus.
Consult a nutritionist:
To achieve specific health goals, like yours, you should consider consulting a nutritionist who will help you to make specific amends to your diet and lifestyle. Weight gain is challenging but that should not stop you from achieving your goal.
Consulting an expert on health and food will help you get a planned diet for weight gain and it could be tailored according to your preferences and needs. Working on your goal of weight gain should be under supervision so you can get effective results. A nutritionist will guide you towards your goal and could act as a torch bearer.
Tips for Success
Yes, weight gain could be challenging especially when you have a fast metabolism but one thing is for sure: you can gain weight with a fast metabolism. All you need is a strategic approach and some expert guidance to get to goals successfully. Apart from that, here are some tips that can help you succeed in your weight gain journey:
Stay consistent:
Consistency is the key to success. Ensure to stick to your meal plans and diets so you can effectively see results in your body.
Avoid empty calories:
To gain weight you need to consume more calories but it doesn’t mean to consume foods which are not adding any value to health but only adding calories. Empty calories are not going to help you get anywhere near your health goals.
Choose healthy foods that will add calories and provide multiple health benefits, at the same time. Avoid sugary foods and drinks and other unhealthy fats that you find in processed foods.
Get enough sleep:
Ensure you are getting enough sleep. Adequate sleep is essential for muscle recovery and growth. Aim for at least 8-9 hours of quality sleep.
Stay hydrated:
Drink enough water that will keep you hydrated. Drinking plenty of water will keep you feeling full so if your goal is to gain weight then make sure you drink water only to keep yourself hydrated and not otherwise.
Frequently Asked Questions
Why can’t I gain weight?
Ans. The reason for you not gaining weight could be your diet, your lifestyle, or your metabolism. People with fast metabolism often find it difficult to gain weight.
How to gain 10 kg weight in 1 month?
Ans. Gaining weight could be difficult but ensure to set realistic goals that you could achieve. Do not aim for gaining 10 kgs in 1 month as it could affect your health and would not result in sustainable weight gain. Ensure to set realistic goals and start slowly so you can achieve it without many hurdles.
Can I eat junk food to gain weight?
Ans. Though junk food does add to your calorie content, consuming it to gain weight is not a healthy option. To gain weight in a healthy way you need to consume calories by eating healthy food from natural sources.
