How long does it take to gain weight?

It is possible to put on weight in just one day, but it’s more likely to be something else other than fat or muscle.
This is what could be causing fast weight gain:
Water retention
The contents of your stomach and bladder
An undiagnosed autoimmune condition, such as hypothyroidism or a dysregulation of hormones
Prescription medication, such as steroids or antidepressants
Regular bodily processes, such as being on your period, falling pregnant or heightened cortisol production because of stress
Tiredness

The rate at which you gain weight depends on a few factors, such as your body size, sex, activity level, calorie intake, and health status.

Gaining weight rapidly can result in excess fat gain, whereas a slow, controlled approach combined with resistance training can prioritize muscle gains.

Start off by increasing your calories by 500 per day.

Weigh yourself weekly, slowly increasing your calorie intake to keep gaining weight.
Though everyone’s different, this approach tends to help people gain about 15 pounds (6.8 kg) in 6 months, on average.

Some people find it challenging to gain weight.
While the key is staying in a calorie surplus, there are also some other methods you can use to help promote weight gain.
Here are the top strategies to help you get the scale moving in the right direction.

When lean muscle gain is your goal, including resistance training in your routine can help shuttle the additional calories and nutrients toward muscle gains instead of fat gains.
Most people find it’s sufficient to follow a well-balanced training program that targets all of the major muscle groups at least once per week.
If you already follow an advanced weight training program, you may want to do resistance training more frequently.

Including plenty of protein in your diet while gaining weight is essential, especially if your goal is primarily to put on muscle.
Research has shown that resistance training plus a high protein diet in which you consume 0.7–1.0 grams of protein per pound (1.6–2.2 grams per kg) of body weight helps promote muscle gains.
This will help ensure a balance of fat and muscle gains when you’re striving to put on weight.

Energy-dense foods are defined as foods that pack in a lot of calories in proportion to their volume.
When you’re attempting to put on weight, these types of foods can be your friend, as they allow you to increase your calories without getting full too quickly.
Some examples of energy-dense foods include:
nuts and nut butters
avocados
olive oil and other plant oils
full fat dairy, including yogurt and cheese
dried fruits
dark chocolate
whole eggs
seeds, such as pumpkin and flax

Drink smoothies and shakes

Once you’ve been gaining weight for a while, you may find it difficult to increase your calories without feeling too full.
A good way to counteract this is by including liquid calories.
Some drinks are both nutrient rich and calorie dense, allowing you to efficiently boost your calorie intake without feeling overfull.
Some examples of calorie-dense drinks include:
fruit smoothies made with yogurt or protein powder
shakes based on milk or ice cream
100% fruit juices
weight gain powders and drinks
whole milk
chocolate milk
It’s still best to avoid beverages with excessive added sugars, such as regular soda, iced tea, lemonade, energy drinks, and certain coffee or tea drinks.
If you’re not sure, just check the nutrition label.
Drinking sweetened beverages is associated with an increased risk of certain diseases, such as diabetes, high blood pressure, and heart disease.
Consider taking a few precautions if you’re trying to gain weight.
Ensure you eat enough fiber, stay active, and don’t overload on protein.
Taking a more gradual approach will also help you gain more muscle and maintain your weight gain.

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