To gain weight with a fast metabolism, the key is to consistently consume more calories than you burn (calorie surplus) while focusing on nutrient-dense foods and strength training. Here are the main strategies:

How to Gain Weight with a Fast Metabolism

1. Increase Caloric Intake

• Calculate your daily calorie needs using an online calorie calculator.
• Aim to consume 500 to 1,000 calories more than your maintenance level daily to gain weight steadily and healthily.
• Eat smaller, frequent meals throughout the day (about 6 meals: 3 main meals and 3 snacks) to increase total calorie intake without feeling overly full

2. Focus on Nutrient- and Calorie-Dense Foods

• Prioritize foods rich in protein, healthy fats, and complex carbohydrates.
• Good protein sources: chicken, fish, eggs, tofu, Greek yogurt, protein powder.
• Healthy fats: avocados, nuts, seeds, olive oil, coconut oil, fatty fish.
• Energy-dense foods: dried fruits, whole grains, full-fat dairy, peanut butter, sweet potatoes

3. Strength Training

• Engage in high-volume resistance training 3 or more times per week focusing on compound exercises like squats, deadlifts, and bench presses.
• Resistance training helps convert excess calories into muscle mass rather than fat.
• Avoid excessive cardio as it burns calories that could otherwise support weight gain

4. Use Calorie-Dense Supplements if Needed

• Weight gainer shakes, protein bars, and meal replacement shakes can help increase calorie intake when it's hard to eat enough food

5. Prioritize Recovery

• Get 7-9 hours of quality sleep per night to support muscle recovery and growth.
• Consistent sleep improves energy levels and physical performance

6. Additional Tips

• Avoid drinking water before meals to prevent feeling too full.
• Use larger plates to encourage eating more.
• Consider creatine supplementation to enhance muscle gain

By following these steps consistently, individuals with a fast metabolism can gain weight gradually and healthily, primarily by increasing muscle mass rather than fat

. Patience and consistency are essential, as weight gain is a slow process.