Weight gain is its own health challenge, but thankfully it can be addressed with biohacking
Biohackers aiming to gain weight can literally just do the opposite of what is suggested for weight loss. This includes increasing meal frequency, focusing on nutrient-dense foods, and maintaining a daily calorie surplus.
With nearly two-thirds of American adults considered to be overweight or obese,1 there is plenty of research on weight loss methods. Individuals who struggle to keep weight on represent just a small minority, with only 5% of adults reporting themselves as underweight.2 With limited research on weight gain, to gain weight, biohackers can aim for the opposite of what researchers suggest for obese people: Increase meal frequency.
Considering the research on obesity, it’s clear that weight gain can come from eating more frequently and snacking between meals.3 Disrupting your circadian rhythms by eating your largest meal at night4 and snacking right before bedtime can also result in weight gain.5
Whether you want to gain or lose weight, what you eat is just as important as when you eat it. While it’s tempting to veer toward highly caloric sugar-rich foods and processed snacks, a healthier way to gain weight is by reaching for highly nutritious, dense foods. Eating foods with a lot of nutrients can help address the underlying reasons for being underweight,6 which is commonly associated with malnutrition. Foods like avocados, egg yolks, seaweed, potatoes, and dark chocolate,7 can be enjoyed along with other whole foods like nuts, seeds, yogurt, and whole grains.8
To make sure you are eating enough to create a daily calorie surplus, consider tracking your food intake with an app like MyFitnessPal. Remember to stay consistent, as just 500 extra calories a day will add up to an extra pound a week.9
“Aim to eat a portion that you can tolerate every two to four hours each day or aim for about three meals and two to three snacks per day.”
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1. Adult Obesity: A Global Look at Rising Obesity Rates, Harvard School of Public Health: https://www.hsph.harvard.edu/obesity-prevention-source/obesity-trends-original/obesity-rates-worldwide/#:~:text=(9)%20A%20closer%20look%20at,are%20obese%20(36%20percent).
2. Megan Brenan, What Percentage of Americans Consider Themselves Overweight?, Gallup News, January 3, 2022: https://news.gallup.com/poll/388460/percentage-americans-consider-themselves-overweight.aspx#:~:text=WASHINGTON%2C%20D.C.%20%2D%2D%20Forty%2Done,5%25%20reported%20they%20are%20underweight.
3. Kahleova H, Lloren JI, Mashchak A, Hill M, Fraser GE, Meal Frequency and Timing Are Associated with Changes in Body Mass Index in Adventist Health Study 2, J Nutr., September 2017;147(9):1722-1728, doi: 10.3945/jn.116.244749, Epub 2017 Jul 12, PMID: 28701389; PMCID: PMC5572489: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5572489/.
4. Meal frequency and timing linked to BMI, Loma Linda University Adventist Health Sciences Center, July 20, 2017: https://www.sciencedaily.com/releases/2017/07/170720094844.htm.
5. Davis, R., Rogers, M., Coates, A.M. et al., The Impact of Meal Timing on Risk of Weight Gain and Development of Obesity: a Review of the Current Evidence and Opportunities for Dietary Intervention, Curr Diab Rep 22, 147–155 (2022): https://doi.org/10.1007/s11892-022-01457-0. https://link.springer.com/article/10.1007/s11892-022-01457-0.
6. Katherine Zeratsky, What’s a good way to gain weight if underweight?, Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429.
7. The 11 Most Nutrient-Dense Foods on the Planet, Healthline: https://www.healthline.com/nutrition/11-most-nutrient-dense-foods-on-the-planet#1.-Salmon.
8. Top 10 Foods for Health, The University of California San Francisco: https://www.ucsfhealth.org/education/top-ten-foods-for-health.
9. High-Calorie Foods and Snack Ideas to Gain Weight, Cleveland Clinic: https://my.clevelandclinic.org/health/articles/16555-snack-ideas-for-weight-gain.
While some research suggests certain supplements like creatine and protein powders can contribute to weight gain, they should always be viewed as additions to a balanced diet rather than an ultimate solution. Rely primarily on whole foods for nutrition.
Just as there’s no magic pill for those who wish to lose weight, supplements geared toward weight gain should also be considered with a critical mind. Before adding any pills or powders to your routine, it’s a good idea to first investigate any underlying causes that could explain why you’re struggling with weight gain. Imbalanced hormones, inadequate water intake, and poor nutrition can be to blame,1 and these can be addressed directly. For example, poor nutrition in the form of a deficiency in B vitamins can make it harder for your body to effectively process food and maintain a healthy weight.2
Still, research suggests that some supplements — such as creatine and protein powders — can help contribute to weight gain. If you decide to try supplements, consider them additions to your diet, since whole foods should always be your primary source of nutrition.
Creatine, an amino acid produced naturally in our organs, can normally be consumed by eating seafood and meat.3 Some people take creatine supplementation for athletic performance, but researchers have discovered it can help increase body weight too.4 To increase overall creatine levels in your muscles, most fitness experts recommend taking five grams of creatine, four times a day, for a week. Creatine can also help with resistance training,5 which is a good way to increase muscle mass. Increased muscle mass causes weight gain and can stimulate your appetite as well. Moreover, ghrelin, the hunger hormone, is stimulated by high-intensity exercise.6 If you eat more, you’ll likely gain weight.7
Another effective way to increase caloric intake is by adding protein powders to smoothies and glasses of milk. These powders can be made from milk protein isolate, whey protein blends, maltodextrin, pea starch, soy, or other natural ingredients. Some powders contain common allergens and added sugars that can cause serious health risks.8 It’s important to always read the labels. Protein powders come in a variety of flavors,9 which makes them easier to enjoy. There are vegan and keto-friendly options available on the market, offering an abundance of options for adding to your weight gain routine.
“If you want to gain more muscle mass than body fat, protein is your new best friend.”
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1. 15 Things That Slow Your Metabolism, WebMD: https://www.webmd.com/diet/obesity/ss/slideshow-slow-metabolism.
2. Zheng Y, Ma AG, Zheng MC, Wang QZ, Liang H, Han XX, Schouten EG, B Vitamins Can Reduce Body Weight Gain by Increasing Metabolism-related Enzyme Activities in Rats Fed on a High-Fat Diet, Curr Med Sci., February 2018; 38(1):174-183, doi: 10.1007/s11596-018-1862-9, Epub 2018 Mar 15, PMID: 30074168: https://pubmed.ncbi.nlm.nih.gov/30074168/.
3. Creatine, Mayo Clinic: https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591.
4. Kutz MR, Gunter MJ, Creatine monohydrate supplementation on body weight and percent body fat, J Strength Cond Res, November 2003 ;17(4):817-21, doi: 10.1519/1533-4287(2003)017<0817:cmsobw>2.0.co;2, PMID: 14636103: https://pubmed.ncbi.nlm.nih.gov/14636103/.
5. Antonio, J., Candow, D.G., Forbes, S.C. et al., Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?, J Int Soc Sports Nutr 18, 13 (2021): https://doi.org/10.1186/s12970-021-00412-w, https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w.
6. Bharath K. Mani, Carlos M. Castorena, Sherri Osborne-Lawrence, Prasanna Vijayaraghavan, Nathan P. Metzger, Joel K. Elmquist, Jeffrey M. Zigman, Ghrelin mediates exercise endurance and the feeding response post-exercise, Molecular Metabolism, Volume 9, 2018, Pages 114-130, ISSN 2212-8778: https://doi.org/10.1016/j.molmet.2018.01.006, https://www.sciencedirect.com/science/article/pii/S2212877817309481.
7. Grillenberger M, Neumann CG, Murphy SP, Bwibo NO, van’t Veer P, Hautvast JG, West CE, Food supplements have a positive impact on weight gain and the addition of animal source foods increases lean body mass of Kenyan schoolchildren, J Nutr. November 2003;133(11 Suppl 2):3957S-3964S, doi: 10.1093/jn/133.11.3957S, PMID: 14672296: https://pubmed.ncbi.nlm.nih.gov/14672296/.
8. The hidden dangers of protein powders, Harvard Health Publishing: https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders.
9. The 6 Best Weight Gain Supplements, According to Dietitians, Healthline: https://www.healthline.com/nutrition/best-weight-gain-supplements#high-calorie.
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Dr. Libby Weaver is a best-selling author, keynote speaker, and nutritional biochemist from Australia. Her passion is to revolutionize the wellness, nutrition, and holistic health industries by inspiring people to make informed and healthy lifestyle choices.
As the founder of Bio Blends, a company that specializes in plant-based food supplements, Dr. Weaver offers a range of supplements that complement a healthy diet and provide extra nutrition. Her speaking engagements include prestigious events such as Ted Talks, Soul Sessions Event, and SOUL Festival. Additionally, she owns Dr. Libby Ltd, which offers coaching and consulting services to individuals, corporations, universities, and media organizations.
Dr. Weaver has been featured in various media outlets, including Breakfast TV, The Project NZ, Studio 10, The Daily Mail UK, and Vogue India. She also shares informative content on her social media platforms, such as YouTube, Twitter, and Instagram, and has been a guest on several podcasts.
Dr. Jessie Inchauspe is a French biochemist and best-selling author who believes that irregularities in blood glucose levels can have a negative impact on health, even in non-diabetic individuals. She gained widespread attention on Instagram after sharing graphs of her own glucose levels that went viral. Her subsequent research led to the discovery of “glucose hacks” that can help regulate blood sugar without extreme diets.
Dr.Inchauspe’s books in her field have been recognized as bestsellers by USA Today and The Wall Street Journal. She founded the Glucose Goddess Movement, a company that aims to convey scientific knowledge in a practical manner to help people regulate their blood glucose levels.
In addition to her popular Instagram account, Inchauspe has been a guest on many podcasts and has been featured in major media outlets such as Good Morning America, Vogue France, and The Telegraph. She also shares her knowledge and insights on YouTube and Twitter.
Explore cutting-edge methods and techniques in biohacking for maximizing weight gain.
To effectively increase your calorie intake for weight gain, there are several strategies you can follow. First, aim to eat more frequent meals throughout the day to provide a continuous source of calories. Focus on incorporating calorie-dense foods into your diet, such as nuts, seeds, nut butter, avocados, whole-fat dairy products, and healthy oils. Increasing portion sizes at each meal can also help boost calorie intake. Make sure to include foods rich in healthy fats, like olive oil, coconut oil, fatty fish, and nuts. Choose nutrient-dense options that are both high in calories and packed with essential nutrients to support overall health.
Protein plays a crucial role in weight gain as it supports muscle growth, repair, and maintenance. Consuming an adequate amount of protein is important for promoting healthy weight gain and minimizing the accumulation of excess body fat. Protein helps increase satiety, allowing you to feel fuller for longer, which can prevent overeating and support a balanced calorie surplus. The recommended protein intake for weight gain varies depending on factors such as body weight, activity level, and individual goals. As a general guideline, aiming for around 0.8 to 1 gram of protein per pound of body weight (or 1.8 to 2.2 grams per kilogram) is often recommended for individuals looking to gain weight. However, it’s important to consult with a funtional medicine doctor or healthcare professional to determine the ideal protein intake for your specific needs and goals.
First, consult with a funtional medicine doctor or healthcare professional so they can provide a personalized guidance tailored to your specific needs and help you develop a comprehensive plan to overcome a fast metabolism and promote healthy weight gain. Now, overcoming a fast metabolism and promoting weight gain can be achieved through a combination of strategic dietary and lifestyle adjustments, and calorie intake is crucial. Focus on consuming a surplus of calories by incorporating calorie-dense foods into your meals and snacks. Including healthy fats, such as avocados, nuts, and oils, can help increase calorie intake. Additionally, strength training exercises can help build muscle mass, which contributes to weight gain. Engage in resistance training to stimulate muscle growth and consider working with a fitness professional to develop a suitable exercise routine. Lastly, ensure you’re getting sufficient rest and quality sleep to support your body’s recovery and growth processes.
While supplements and vitamins can play a supportive role in healthy weight gain, it’s important to prioritize a balanced and nutritious diet as the foundation. That said, certain supplements can assist in providing additional calories and nutrients. Protein powders, such as whey or plant-based options, can help increase protein intake, which is crucial for muscle growth. Creatine monohydrate has been shown to enhance muscle mass and strength, potentially aiding in weight gain. Additionally, multivitamins can ensure you’re meeting your micronutrient needs. Omega-3 fatty acids, found in fish oil supplements, may promote overall health and support weight gain in some individuals. However, it’s essential to consult with a funtional medicine doctor or healthcare professional before starting any supplement regimen, as individual needs and circumstances can vary.
The best dietary strategies for healthy weight gain involve consuming a calorie surplus while focusing on nutrient-dense foods. Start by increasing your overall calorie intake by incorporating more frequent meals and larger portion sizes. Opt for calorie-dense foods such as nuts, seeds, avocados, whole-fat dairy products, and healthy oils. Include protein-rich foods like lean meats, poultry, fish, eggs, legumes, and dairy to support muscle growth. Incorporate complex carbohydrates such as whole grains, sweet potatoes, and brown rice for sustained energy. Additionally, prioritize consuming a variety of fruits and vegetables to ensure a well-rounded nutrient intake. Snacking on healthy options like nuts, seeds, and dried fruits can provide extra calories throughout the day.
Explore biohacking techniques for healthy weight gain, muscle development, and improved physical strength.
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Eat This Much is a comprehensive tool designed to help individuals take control of their nutrition and make healthy eating easier. It simplifies meal planning, shopping, and cooking, making it a pragmatic resource for those looking to improve their diet.
With a focus on providing personalized meal plans specific to individual needs, it aims to support weight management and overall health. The platform offers a seamless experience, from creating customized meal plans to generating grocery lists.
By utilizing biohacking principles, Eat This Much aims to make healthy eating effortless and enjoyable, empowering users to conquer their nutrition goals while saving time and energy.
Cronometer is an accurate and comprehensive nutrition-tracking app that supports biohacking approaches. It sources verified data to provide a complete solution for tracking your diet, regardless of the specific eating plan you follow.
Founded by CEO Aaron Davidson, who initially developed it to track his own Calorie Restriction with Optimal Nutrition (CRON) diet, Cronometer now has over 6 million users. The app’s success stems from positive word-of-mouth and its commitment to being a bootstrap startup.
Cronometer can assist with weight gain by allowing users to track their calorie and macronutrient intake, ensuring they consume enough for their weight gain goals.
