The dream of every underweight is to gain weight fast. Unfortunately, that’s not always easy. Because if it were easy to gain weight fast, there would be no underweight anymore. In this post I want to show you how to gain weight quickly and effectively without having to put unhealthy fast food in you. Here we go:

Step 1: Let Yourself Be Examined Thoroughly

First, I advise you to visit your family doctor and let you check through completely.

You may have hyperthyroidism, which leads to your body burns the nutrients you absorb extremely fast. Thus, your underweight can come about.

If this is the case, you can have your thyroid drug adjusted. Within the next few weeks, watch for weight gain.

If your thyroid is healthy and you have no hyperthyroidism, I’ll tell you later in the article why you still do not gain weight.

Maybe other diseases can be the cause. An example would be here a metabolic disease.

However, it is very likely that you are healthy and your underweight has other causes.

Nevertheless: Please take my advice seriously and let you really investigate!
After that you have certainty.

Step 2: Create A Strong Mindset

To escape your underweight, you need one thing above all: a strong mindset. With the increase it is like all big goals in life: the danger to give up is very high.

Because increase is no picnic. In order to get enough motivation for the increase, I therefore recommend the following things:

Set a crystal clear goal!

When you want to gain weight fast, it’s extremely important to set a clear goal for you. Think carefully about what you want to look like and how much you want to weigh.

After you have defined your goal exactly, you must define your intermediate goals:

  • How much do you want to increase each month?
  • How many calories do you have to eat each day?
  • What does your sports plan look like?

Only if you know exactly where you want to go, you can reach your goal set target. Once you have clearly defined your goal, you must understand why you want to gain weight fast.

Because if you are underweight, you probably know the following problems:

  • You feel uncomfortable in your body
  • You do not want to wear short things because you want to hide your body
  • You always get stupid sayings and crooked looks

This list can be continued for a long time. But instead we should focus on what we get when we finally increase and reach our dream body:

  • You finally feel well in your body again
  • You can wear short things without being ashamed
  • You are perceived by the other sex more attractive
  • Your immune system is improving
  • Your self-confidence will improve greatly

Of course, there are many more points here as well. And that’s exactly what you should focus on.

Imagine what it will be like when you finally gain weight! Because that’s exactly what gives you the drive you need. If you look forward to it every day, you will also increase fast.

Lastly, reward yourself for your achievements:

If you have already gained a few kilos, you can motivate yourself wonderfully. And by buying new clothes. Even if you do not fit in perfectly, it will be a huge incentive for you to gain even more.

Imagine that you will soon fit perfectly into your new clothes. That provides for an additional motivation boost!

Step 3: The Basis – The Calorie Surplus

Now that you have built up a positive mindset, you are starting right now with the foundation: the calorie surplus!

You’ve probably already heard this saying: “If I just look at food, I’ll gain weight”. This is indeed the case with some people.

They do not eat much, but they just increase. But not with you. Why is that?

Every person is different. Every person has a different character. And every human being has a different body. The keyword here is the metabolism.

The body processes the ingested food, breaks it down into individual nutrients to be able to distribute these later in the body. Where they are needed.

These ingested nutrients are subdivided into macronutrients and
Micronutrients. Macronutrients are composed of carbohydrates, proteins and fats.

Micronutrients include, for example, vitamins, minerals, phytochemicals, enzymes and others. Please do not be confused by all these terms. I will explain it to you below.
Without calorie surplus you can not gain weight.

People who have a slow metabolism increase faster because their body burns or processes the absorbed nutrients more slowly. They consume less energy while resting.

These people do not even have to feed themselves enough to gain weight. It looks very different with you.

To gain weight, you need to eat a lot more or eat more calories to seriously increase your weight. So you have a fast, very efficient metabolism.

This fast metabolism means that you consume the food you eat faster and do not store in the form of fat or muscle.

It is also possible that you have a relatively normal metabolism, but simply do not gain weight because you do not eat enough.

Whether you are not gaining weight because you have a very fast metabolism, or you are simply eating too few calories:

The solution is the same. And this is also the key point of the increase: To successfully gain weight, you need a calorie surplus.

You just have to eat more energy in the form of food than you consume! ONLY SO you can grow in body weight.

Step 4: Take Enough Macro And Micronutrients

In this short chapter I would like to roughly explain what the various nutrients you eat are about. Just for the sake of understanding.


There are three different macronutrients. Carbohydrates, egg whites and fats. Each of these nutrients fulfills certain tasks. Obtain a short overview like this:

Occur in large quantities in:
Rice, pasta, potatoes, bread and baked goods.


  • energy
  • energy reserve

Occur in large quantities in:
Meat & fish, beans, peas, lentils, nuts, eggs, dairy products.


  • Basic building block of all human cells
  • Construction of new cells


Occur in large quantities in:
Dairy products, nuts, seeds, vegetable oils


  • energy
  • Intake of fat-soluble vitamins
  • Structure of cell membranes
  • Metabolic processes


Vitamins, minerals, trace elements, phytochemicals etc.
occur in large quantities in:

Mainly in fruits and vegetables as well as in eggs, dairy products, meat, fish and legumes.


  • Maintaining the immune system
  • Combating free radicals
  • Repair of the DNA
  • Protection against bacteria, fungi, environmental toxins etc.

As you can see, it is extremely important to pay attention to the various nutrients.

Even though the macronutrients are the focus during the increase phase, you should be careful to eat enough fruits and vegetables to cover your micronutrients.

Step 5: Which Foods Are Perfect To Gain Weight Fast?

So that you become aware of which foods are better suited to increase quickly and which you should rather avoid, I have created two lists for you.

Basically, you can classify some foods as calorie-deficient, others as low in calories.

Logically, you have to eat mainly calorie-dense foods. Because only then is it possible to achieve a calorie surplus.

However, I refrain in this list on unhealthy fast food. Because you should not only gain weight fast, but also healthy

Caloric density foods:

  • rice
  • noodles
  • loaf
  • Whole grain bread
  • nuts
  • dried fruit
  • Vegetable oils
  • meat
  • Fatty fish
  • cereal
  • oatmeal
  • juices
  • peanut butter
  • cheese
  • Curd (40% fat content)

Low-calorie foods:

  • vegetables
  • Fruit (except, for example, bananas)
  • legumes
  • salad
  • potatoes

During your gain phase, you should eat mainly calorie-dense foods. Unfortunately, low-calorie foods such as fruits and vegetables are very healthy.

Therefore, you should not completely renounce them, but incorporate in your diet. When you reach your desired weight, you can increase the amount of vegetables again.

Step 6: Drink Weight Gainer

You have already learned the basic prerequisites to gain weight. You need a calorie surplus and to achieve this, you should take as calorie dense foods as possible.

But there is still a small secret weapon on how you can consume many calories in a short time: Weight Gainer. Weight gainers are calorie-containing drinks that you can either buy or do yourself.

There are quite a few good weight gainers on the market, but homemade weight gainers are cheaper and, if you do it right, also healthier.

Weight gainers have the following advantages:

  • They are cooked quickly
  • They deliver a lot of high quality calories in a short time
  • You can drink Weight Gainer, even if you are not hungry
  • They are delicious and inexpensive

What makes a good weight gainer?

A good weight gainer should mainly contain high quality carbohydrates. In addition, there is high quality protein. Depending on your needs, you can also add good fats.

Good carbohydrate sources for a weight gainer are:

Good sources of protein for a weight gainer are:

  • Lean curd, whey protein powder or vegan protein powder.

Good sources of fat for a weight gainer are:

  • Coconut oil, peanut butter, flaxseed or hemp seed.

I will now show you three examples of what the composition of a good weight gainer could look like:

Weight gainer 1

  1. 30 grams of maltodextrin
  2. 30 grams of chocolate protein powder
  3. 20 grams of peanut butter
  4. 250 ml of milk or vegan milk

Makes 500 kcal with milk and 460 kcal with oatmeal.

Weight gainer 2

  1. 30 grams of oatmeal
  2. 30 grams of chocolate protein powder
  3. 1 banana
  4. 20 grams of coconut oil
  5. 300 ml of milk or vegan milk

Results with milk 670 kcal, with oat milk 620 kcal.

Weight gainer 3

  1. 30 grams of oatmeal
  2. 30 grams of vanilla protein powder
  3. 100 grams of raspberries
  4. 20 grams of coconut oil – 300 ml of milk or vegan milk

Makes 610 kcal with milk, with oat milk 570 kcal.

Spice up your weight gainer:

These three examples can be expanded with your creativity or of course completely changed. For example, you can mix in different fruits or spice up your shake with cinnamon, vanilla sugar or cocoa powder.

Of course you should always keep in mind that these weight gainers are not
Meal replacement are, but only a supplement.

I recommend you take 1-2 shakes a day. Be sure to eat mainly solid meals to maintain your digestive tract.

Your body is accustomed to digesting solid meals.

Important! If you drink a weight gainer, try chewing it, even if it is liquid. This point is very important for the following reason:

Carbohydrates are already predigested in the mouth or the digestion of
Carbohydrates starts in the mouth.

So if you just dive into the weight gainer, you’re going to miss that step. So: Chew your carbohydrate weight gainer!

Step 7: Do Weight Training To Gain Weight Fast

Now that you have learned how to feed yourself, about body weight
to get closer, we come to the sport. You may be thinking, why should I do sports if I want to gain weight?

With sports you’re loosing weight as you know?

The answer is: yes and no. Although you can successfully lose weight with sports, you can also increase your weight with sports. In this chapter you will learn to increase your intention to accelerate significantly with sport.

But how is that supposed to work?

If people are overweight I recommend them to do endurance sports. These people should jogging, cycling, swimming etc.

These are sports where you really burn calories without greatly stimulating your muscles to grow.

But since you do not want to lose weight, but increase, I recommend the following: Run light weight training! During strength training, the stressed muscles are irritated, resulting in hairline cracks in the muscle. The body remembers that.

The next time to be better prepared for this muscle strain, the body begins to strengthen the muscles to better cope with the strain next time.

The muscles that are “damaged” during training will therefore grow in the recovery phase if we achieve a calorie surplus with the food.

This slight build up of muscle will definitely help to gain weight, as the
body, especially the muscles, will grow after each workout.

Can women also do weight training?

Women should also do weight training. Do not worry, you will not get any muscle mountains as a woman. As a woman, you have too low a testosterone level to naturally build big muscles.

Instead, you will get a taut, sporty and fitter body. However, sport will only help you to gain weight if you achieve a daily calorie surplus, as already mentioned.

If you choose to do strength training, you can enroll in a gym and train under the guidance of a fitness trainer.

However, if you do not feel like having a gym or do not want to spend money on it, you can easily train at home.

But which exercises are most effective for increasing fast?

Especially effective in building muscle are basic exercises. These are bench presses, deadlifts, squats and pull ups. But you need at least a weight bench and a few weights.

But beware: To avoid injury, these exercises are best demonstrated by people who have experience with it. There are also great tutorials on Youtube where you will learn to do the exercises efficiently and correctly.

You can also do exercises with your own body. These have the advantage of being able to perform anywhere, at any time and without equipment, for example when you are on vacation.

I recommend for the beginning 3 exercises that you do with your body weight
can do:

  • pushups
  • squats
  • pull ups

When training with your own body, you can be creative and think of your own exercises. But always be careful not to hurt yourself. And here too, there are videos galore on Youtube.

You will learn more about this in my video course.

Step 8: Keep a Progress Diary!

You’ve now learned that you need to determine your daily calorie needs and then count on about 500 kcal to successfully gain weight.

So that you can follow this principle consistently, I recommend you to keep a journal in which you enter your daily calorie intake and your current weight.

Your daily recorded calories should always be noted, but you can also record your weight weekly. Whatever you want.

You just have to be aware that daily weighing is not very enlightening as your weight always fluctuates around 1-2 kg, regardless of whether you have gained or lost weight. This is u.a. on the amount of water your body currently has
has saved.

Step 9: That’s How You Can Hold Your New Weight

Now that you know how to gain weight, I want to show you in this chapter how to maintain your gained weight. You already know that to gain weight, you need a calorie surplus.

Now that you have reached your desired weight, you need a balanced calorie balance to hold your weight. This means that you have to consume about as many calories as you consume during the day.

In other words, if you consume 3000 kcal a day, you also have to eat 3000 kcal to maintain your weight. You should monitor this at the beginning, as well as the calorie surplus, by a calorie diary.

Do not worry, you will not have to keep a calorie journal all your life.

Over time, you will develop a sense of how much and what you need to eat a day, if you want to gain, lose weight, or keep your weight.

Your weight will always fluctuate around 1-2 kilos, which is quite normal. The only important thing is that you can maintain your weight long term when you reach your desired weight.

Gain Weight Fast – The Summary

I hope you enjoyed this article so far and will help you effectively in growing. Finally, I would like to give you a summary of the main points.

  • To gain weight, you need a calorie surplus
  • Eat calorie-dense foods
  • Drink High-calorie Weight Gainer & Smoothies
  • Use healthy, high-calorie oils such as olive oil when cooking
  • Eat nuts & dried fruits as a snack
  • Drink unsweetened fruit juices in between
  • Do weight training to promote weight gain
  • Keep a calorie diary
  • Weigh yourself daily or weekly and record your weight in writing

Never forget to drink enough water. Also eat fruits and vegetables every day. You should eat fresh, healthy foods.

Forget about fast food and ready meals, your body will thank you. Avoid too much industrial simple sugar.

Because not everything that has many calories, you should take to yourself. Your health should always be in the foreground.

If you take everything that you have learned in this post, you will definitely increase. The prerequisite is, of course, that you persevere and work disciplined on your goal!

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