To gain weight with a fast metabolism, the key is to consume more calories than you burn (calorie surplus) and focus on nutrient-dense foods, combined with strength training and proper rest. Here are effective strategies: 1. Increase Caloric Intake

• Aim to consume 500-1,000 extra calories daily above your maintenance level to gain weight gradually and healthily. Use an online calorie calculator or consult a dietitian to find your baseline needs

• Eat more energy-dense foods such as nuts, avocados, whole grains, healthy oils (olive, coconut), and dairy products

2. Eat More Frequently

• Have 5-6 smaller meals throughout the day instead of 2-3 large meals to increase overall calorie intake without feeling overly full

• Include protein in every meal and snack to support muscle growth (aim for 1-1.5 grams of protein per pound of body weight daily)

3. Focus on Protein and Healthy Fats

• Protein sources like chicken, fish, eggs, tofu, Greek yogurt, and protein powders help build muscle mass

• Healthy fats are calorie-dense and help increase total calorie intake efficiently

4. Strength Training

• Engage in high-volume resistance training (lifting weights 3+ times per week) to build muscle mass, which contributes to healthy weight gain

• Limit excessive cardio as it burns calories and may hinder weight gain efforts

5. Optimize Meal Timing and Habits

• Avoid drinking water before meals to prevent feeling full too quickly

• Use larger plates to encourage eating more food

• Consider calorie-dense supplements like weight gainer shakes if you struggle to eat enough calories

6. Prioritize Sleep and Recovery

• Aim for 7-9 hours of quality sleep per night to support muscle recovery and growth

By combining these approaches-eating more calories with nutrient-rich foods, frequent meals, strength training, and good rest-you can successfully gain weight even with a fast metabolism