The Best Diet for High Metabolism to Gain Weight

Weight gain is a common problem for people with a high metabolism. If you’re struggling to put on pounds, the right diet can make all the difference. You can take control and regain balance with the best diet for a high metabolism.

Quick facts: Best Diet For High Metabolism To Gain Weight


Gaining weight when you have a high metabolism can be an extremely difficulty task, and it can take some experimentation to figure out the best diet for your body. Having a very high metabolism means that your body burns through energy quickly, which makes it difficult to store the energy as fat that can lead to weight gain.

The key is choosing a diet that helps you reach your goals, while still providing the essential nutrients and vitamins that your body needs. It’s important to remember that any dietary change should be done with the guidance of a physician or licensed nutritional professional. With their help, you can figure out what type of foods are best for your specific situation and create a personalized meal plan tailored to meet your nutritional needs while helping you gain weight.

Understand Your Metabolism

Having a high metabolism can make it difficult to gain weight, as your body tends to burn calories faster than other people. But it is possible to increase your weight with the right diet. To do this, it is important to understand how your metabolism works, what type of food will be best for you, and how much you need to eat.

Let’s take a look at the various aspects of a high metabolism diet that can help you gain weight in a healthy way:

Calculate Your Basal Metabolic Rate

Before you can start on your journey to gaining weight, you need to understand your Basal Metabolic Rate (BMR). Your BMR is the number of calories you need every day just to keep your body functioning. Everyone’s BMR is different, and factors such as age, sex, and activity level all play a part in determining it.

The most accurate way to calculate your BMR is through a process called indirect calorimetry, which measures the amount of oxygen a person consumes while at rest. While this method is expensive and not widely available, there are a number of free online calculators that can help you estimate your basal metabolic rate relatively accurately.

Once you have determined your BMR, you can then work out how many additional calories you need to consume in order to gain weight – usually around 500 extra calories per day – and plan accordingly.

Identify Your Metabolic Type

Identifying your metabolic type is the first step in understanding your metabolism and determining the best diet for high metabolism to gain weight. Metabolic typing is a way of categorizing individuals based on their unique physical, mental, and emotional traits as well as their dietary needs.

Generally, people are classified into three metabolic types – slow oxidizers, fast oxidizers, and balanced oxidizers – depending on their body’s reaction to food. Slow Oxidizers tend to be more sensitive to carbohydrate-rich foods while Fast Oxidizers thrive off proteins. Balanced Oxidizers benefit from a variety of both proteins and carbohydrates in meal plans.

Understanding your metabolic type can help you figure out which macronutrients you need most and how to balance your diet accordingly in order to achieve your desired weight gain goals.

Macronutrient Ratios

In order to gain weight, you need to have a diet that is rich in certain nutrients. Macronutrient ratios are essential for gaining weight and maintaining a healthy metabolism. Consuming the right amount of proteins, carbohydrates, and fats in the right ratios can help you reach your goal.

We will take a look at the recommended macronutrient ratios for those looking to gain weight through healthy eating:


Protein is an essential macronutrient that should make up a significant portion of the diet for those looking to gain weight. When it comes to protein, aim for 1-1.5g per pound of bodyweight for those who are trying to put on lean muscle mass.

Protein not only provides the energy and structure needed for muscle growth and repair, but also helps with satiety and keeps you fuller longer, which is important when trying to eat enough calories each day. Choose lean sources of protein such as poultry, lean beef, fish and eggs as well as plant-based proteins like nuts, beans, lentils and tofu. This can help you reach your goals while decreasing your saturated fat intake.


Carbohydrates are an important macronutrient for gaining weight, as they are the primary source of energy in the body. In a diet designed to increase your metabolism, you want to consume at least 50% of your total caloric intake in carbohydrates. This will provide the necessary energy and fuel that you need to help power through those intense workouts and help build muscle mass.

When selecting carbohydrates, focus on complex carbs which contain more fiber, such as brown rice and quinoa. Avoid highly refined carbs, such as white breads, pastries and sugary drinks.

Additionally, keep in mind that if you are trying to increase muscle mass while increasing your metabolism, you will want to consume more protein than fat and carbohydrates combined (30-50% from protein depending on exercise level).


Fats are an essential macro nutrient which form the basis of a healthy balanced diet. While fats should not constitute the majority of your daily caloric intake, they do play an important role in the building and repair of cells, as well as providing energy. This is why it is so important that you include adequate amounts of fat in your diet when trying to gain weight.

The most beneficial forms of fat for gaining weight come from animal sources such as eggs, dairy and fatty fish, but nuts and seeds are also an excellent source for healthy fats.

The ideal daily ratio for gaining weight should be:

  • 15-20% fat
  • 45-65% carbohydrates
  • 20-35% protein.

Meal Frequency and Timing

Meal frequency and timing are two important factors when it comes to gaining weight and maintaining a high metabolism. Eating three large meals each day can help you to maintain your energy levels and provide your body with the necessary nutrients it needs to gain muscle and put on weight. However, it is important to consider the timing of your meals and how often you should be eating to make sure your body is properly nourished.

Eat More Frequently

Eating more frequently is a great strategy to help gain weight. The key is to eat smaller and more frequent meals to ensure that you are getting enough calories throughout the day. Eating larger meals can often lead to digestive discomfort, whereas eating smaller and more frequent meals helps your body digest better and will give you energy throughout the day.

Eating more frequently also helps with your metabolism. When you eat frequently, your body keeps your metabolism going, which means that you will have better overall energy levels and better digestion. Additionally, by eating later in the evening you can also give yourself an additional boost of energy during the day when your body naturally slumps in energy levels due to being in a fasting state for too long.

Eat at the Right Times

One of the biggest factors to consider when it comes to a diet for high metabolism to gain weight is meal frequency and timing. Eating consistently throughout the day can be key to gaining weight, as it helps to keep your energy level steady and your metabolism going. A good rule of thumb is to eat three meals and two snacks a day. Eating at regular intervals will also make sure your body has a steady source of nutrients, which can help support muscle growth.

Moreover, consuming carbohydrates early in the day helps keep blood sugar levels stable, which gives you more energy throughout the day. Eating late in the evening should also be avoided, since eating close to bedtime can cause digestive issues that lead to decreased sleep quality and lower metabolism at night.


Supplements are often recommended for people who have high metabolisms and struggle to gain weight. Supplements can help to supply your body with the additional nutrients and energy it needs to gain weight. They can also help to increase your metabolism, which can make it easier to put on more weight.

Let’s explore the types of supplements and how they may be effective in helping you gain weight:

Protein Supplements

Protein supplements are an important part of a diet for people with high metabolism to gain weight. Protein helps build and maintain muscle mass, which can be beneficial for those trying to gain weight. Protein supplements are a convenient and efficient way to get the necessary protein into your diet when you don’t have the time or resources to eat enough high-protein foods throughout the day.

A number of protein supplements are available on the market, including whey, casein, soy, egg white, and hemp. Depending on your dietary needs and goals, one type of supplement may be better suited than another. For example, casein is a slow-digesting protein that helps keep you feeling full longer while whey is a fast-digesting protein that is best taken shortly before exercise or after workouts to help boost recovery times.

Creatine Supplements

Creatine is a supplement people take when trying to gain weight and develop lean muscle. It is a natural occurring compound that helps to provide energy to cells within the body, particularly those used during strenuous exercise. Creatine supplements help muscles produce more energy faster, which makes them a great addition to any weight-gaining diet as they can help you work out longer and harder. They also help with recovery time between workouts, reducing fatigue and promoting muscle growth over time.

It’s important to note that creatine supplements are not recommended for everyone, so it’s best to consult your doctor before starting on them. Plus, it’s important to focus on healthy eating habits too, rather than only relying on supplements.

Weight Gainers

Weight gainers are supplements specifically formulated to help you bulk up and increase your weight. Like a protein powder, most weight gainer supplements contain protein, carbohydrates, and fat. However, they have a much higher calorie content than traditional protein powders, making them an ideal choice for people who struggle to gain weight.

Weight gainers can come in the form of shakes or bars and may also contain other ingredients like vitamins, minerals, and amino acids which are designed to help your body absorb the nutrients more quickly. They can be taken:

  • between meals
  • before bed

along with regular meals throughout the day in order to increase caloric intake over time.


In conclusion, the best diet for a high metabolism to gain weight will include all the nutrients and vitamins needed to build muscle and maintain a healthy lifestyle. Eating nutrient-dense foods of all kinds, like lean proteins, whole grains, fruits and vegetables, healthy fats, and dairy products should be kept in mind when building a meal plan. Eating smaller meals throughout the day can help keep your metabolism and energy levels up while also helping your body absorb more nutrients. Making sure to get enough restful sleep is also important as it helps the body recover faster after intense workouts and keeps metabolic processes running smoothly. Antioxidants are also important as they help reduce inflammation that can interfere with building muscle mass.

With careful planning and dedication, you can gain weight with a high metabolism following a healthy eating plan.

FAQs about: Best Diet For High Metabolism To Gain Weight

Q1: What is the best diet for people with a high metabolism who want to gain weight?

A1: People with a high metabolism who want to gain weight should focus on eating nutrient-dense foods, eating more frequently throughout the day, and consuming more calories than their body needs. Eating plenty of protein-rich foods, such as lean meats, fish, eggs, legumes, and nuts, is essential for building muscle. Additionally, it is important to eat healthy fats, such as olive oil, avocados, nuts, and seeds. Eating complex carbohydrates, such as whole grains, fruits, and vegetables, is also important for providing your body with energy and essential vitamins and minerals.

Q2: How many meals should I be eating per day to gain weight?

A2: It is recommended to eat 4-5 meals per day when trying to gain weight. Eating more frequent meals throughout the day helps to keep your metabolism running and provides your body with a steady supply of energy and nutrients.

Q3: What are some tips for gaining weight with a high metabolism?

A3: Some tips for gaining weight with a high metabolism include eating a nutrient-dense diet, eating more frequent meals, and consuming more calories than your body needs. Additionally, it is important to focus on eating protein-rich foods, healthy fats, and complex carbohydrates. Lastly, it is important to stay hydrated and get enough rest for optimal health.

Similar Posts