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How to Gain 5 Pounds with a Fast Metabolism in a Week

Nidhi Nangia
By Nidhi Nangia. Updated: November 15, 2018
How to Gain 5 Pounds with a Fast Metabolism in a Week

If you have a lean body, then you must be aware of the fact that gaining weight is as difficult as losing it. No matter what you eat and how lethargic you stay, you do not gain even a single pound. If that sounds familiar to you, then you probably have a fast metabolism. This means that your body metabolizes all the fat that it consumes, and does not allow weight gain. The best way is to increase the number of calories you take everyday, and slow down your metabolism in any way possible. Here at oneHOWTO we are giving a few tips on how to gain 5 pounds with a fast metabolism in a week.

You may also be interested in: How To Tell if You Have a Fast Metabolism

Steps to follow:


Use mass gainers in meals. An average person gains one pound when he/she takes 3500 calories. So, if you want to gain 5 pounds in 7 days, you will have to consume this amount of extra calories everyday.

You can do this by adding a mass gainer in your daily diet. Take a look at these examples that will help you put on weight in a healthy way.

For breakfast

If you are taking cereal at breakfast, add a sliced banana to a bowl of oats, as it is one of the fruits that has the most calories. Another option is to have a slice of white bread toast with some peanut butter,avocado or other healthy nut butters in it.


For mid-morning and afternoon snacks, take different type of nuts, as they have healthy fats, as well as opting for full-fat yogurt.

For lunch

To gain weight with a fast metabolism, it's important you use the refined version instead of the wholemeal version, as this will only accelerate your metabolism further. Increase consumption of lean meat such as turkey to 3 times a week.

For dinner

Instead of drinking a glass of water, drink a cup of milk with your meal. While eating salad, add some dressing to it such as French dressing or fatty cheeses such as goat's cheese.

Note: If the cause for your fast metabolism is due to hyperthyroidism, you should avoid any of these mass gainer ingredients, as they may worsen your condition. In this case, focus on probiotic food and omega-3 fatty acids to increase weight. .

How to Gain 5 Pounds with a Fast Metabolism in a Week - Step 1

Increase consumption of carbohydrates. Try to add some energy rich foods in your daily diet. Add healthy amount of carbohydrates, may be in the form of bread, pasta, rice and other grains. Any food that gives a quick source of energy to your body is a good addition to gain weight with a fast metabolism.


Monitor you calorie intake. Whether you are trying to lose weight or gain it, keeping track of your calorie intake is very important. There are a number of offline and online calorie calculators, which you can use to find the calorie count of different foods you are eating. Once you have this information, you can plan your meals accordingly.

You should be taking this amount of calories daily in order to put on weight with a fast metabolism:

  • 45-50 kg (99 -110 lbs): 2200 - 2400 kcal per day
  • 50-60 kg (110 -135 lbs) : 2400 -2700 kcal per day
  • 60 kg- or more (135 lbs): 2700 - 3000 kcal per day

Make sure you also calculate your caloric expenditure so you can see the difference between what you burn and what you gain.

How to Gain 5 Pounds with a Fast Metabolism in a Week - Step 3

Eat three big meals a day. Most weight loss programs suggest you to eat several small meals frequently throughout the day. So, if you are trying to gain weight, the opposite will work for you. Ideally, you should eat three large meals at spaced out intervals.

But that does not mean that you should avoid snacking. Instead, try compiling your snacks into mini meals. These snacks can also be a great opportunity to introduce energy shakes into your diet. Make oatmeal and banana shake with whole milk for that necessary boost of energy.

How to Gain 5 Pounds with a Fast Metabolism in a Week - Step 4

Exercise plan for a fast metabolism. It's not all about eating as much as you can, if you want to put on weight with a fast metabolism in a healthy way you should also pay attention to exercise.

If you are lean, then chances are that you are used to cycling, running, jogging or other such activities. So now, if you are trying to gain weight, you should switch to anaerobic exercises to be more focused on weight, such as weight lifting. At oneHOWTO we suggest the following plan:

  • Monday: 1 hr Exercises to fatten your buttocks & legs
  • Tuesday: Rest
  • Wednesday: 30 min cardio and repeat exercises from monday
  • Thursday:Rest
  • Friday: 30 min weight lifting & repeat exercises from monday
  • Saturday: Rest
  • Sunday: 30 min cardio

If you follow these tips, you will definitely gain at least 5 pounds within just one week, and get a better body shape.

If you want to read similar articles to How to Gain 5 Pounds with a Fast Metabolism in a Week, we recommend you visit our Fitness category.


  • Remember that gaining weight does not mean leaving your health aside. Keep a balanced diet with the correct amount of all the nutrients you need.
  • Consult your doctor if you want a more specific diet for you.
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What did you think of this article?
So hear me out, I'm not sure how many others are in the boat I'm in but I must put this out there in hopes I can get answers. So I'm 20 and my whole life I've been a smaller guy between 100 and 120lbs. I like to think I'm a bit of an animal when it comes to working with people, I out lift and out preform a lot of bigger guys buy man do I work hard to do it. I can build muscle well to the point I get chiseled but when that happens I can't seem to get heavier it's like the fat melts off my body. I eat very well but I smoke a lot of cannabis, people tell me that's the reason why but after several breaks to test their theory it comes back as I'd actually lose more weight. Being small and regularly overworking your body brings frequent injuries that bigger guys don't seem to ever experience. Does anyone have any theory or perhaps any advice? I'm open to try anything. I'd like to be 140-160, I imagine it won't ever happen but that's my ideal weight.
camey moodley
how exactly do i gain weight ? I've been skinny my whole,e life but i eat a lot of food
Great article, I can't wait to start this. I've dealt with this my entire life. I just had surgery and I'm down 8 lbs and I hate it. What I find most frustrating is the fact that people think it acceptable to comment on my weight all the time in very negative ways. It's body shaming and I never know what to say back. Any advice?
Hey man, I get where you're coming from. I spent my whole life getting teased about my weight and have heard every skinny joke under the sun. It's hurtful and disgusting, our body's work a lot harder, we're embarrassed when it comes to talking about it to a "regular body" but I always found instead of letting it get to you and frustrate or deter you use how you feel to show them up, I don't recommend scrapping 3 people back to back to back like I did in highschool to prove a point, instead challenge them to something they're good at and destroy their ego. Retaliation isn't always the answer but us tiny guys come with a lot of hidden features. Or take the time to educate them about the actual struggles they have no idea even exist because they spent their life with a great build. Keep ya head up king.
I have just started this diet plan to gain five pounds, I have had a fast metabolism for ages and you should know it's not as pretty as it sounds. Will let you know about the results, thank you!
OneHowTo Editor
Yes, there are a lot of consequences and side effects to a fast metabolism. Hope it works and please let us know how it went.
Best wishes!
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How to Gain 5 Pounds with a Fast Metabolism in a Week