How to gain weight in 2 weeks?

Gaining weight quickly in a healthy way can be challenging. Most experts recommend aiming for a sustainable rate of weight gain of 1-2 pounds per week. However, with determination and using science-backed strategies, it may be possible to safely gain up to 6-10 pounds in 2 weeks. This article will provide tips on how to gain weight fast in 2 weeks through strategic changes to diet and lifestyle.

Why do you want to gain weight fast?

Before embarking on rapid weight gain, it’s important to understand your motivations and have realistic expectations. Here are some common reasons people want to gain weight quickly:

  • Recovering from an illness or injury that caused weight loss
  • Preparing for a surgery or medical procedure
  • Improving athletic performance
  • Gaining muscle mass
  • Achieving a physique goal like ‘bulking up’

While fast weight gain may help with these goals in the short term, it’s not a long-term solution. Prioritize your health first and aim for sustainable habits.

Is it safe to gain 6-10 pounds in 2 weeks?

Gaining 6-10 pounds in 2 weeks can be safe for most healthy adults. However, those with certain medical conditions like heart disease, diabetes or obesity should check with a doctor first.

Rapid weight gain can strain your body, so it’s crucial you do it healthfully. Increase calories from nutritious whole foods, get plenty of sleep and avoid unhealthy fats. Monitor yourself for signs of poor health like fatigue, weakness, blood sugar swings or gastrointestinal issues.

As long as you’re strategic about it, gaining 6-10 pounds in 2 weeks is possible. Just be prepared to slow down your rate of weight gain after the initial two weeks.

Calculate your calorie needs

To gain 1 pound per week, you need to consume 500 extra calories per day. To gain 2 pounds per week, you need 1,000 surplus calories per day. Use the formula below to determine your calorie needs for rapid weight gain:

  • Maintenance calories (TDEE) + 500 calories per day = 1 pound per week weight gain
  • Maintenance calories (TDEE) + 1000 calories per day = 2 pounds per week weight gain

You can calculate your TDEE (total daily energy expenditure) using an online calculator or by tracking your current calorie intake and weight changes for 1-2 weeks.

Aim to get your surplus calories from nutrient-dense whole foods sources like oats, legumes, nuts, seeds, quality proteins and healthy fats. Avoid empty junk food calories.

Meal ideas for rapid weight gain

Here are some healthy high-calorie meals to help you gain weight quickly:

Breakfast:

  • 2 oat pancakes with almond butter and banana
  • Protein smoothie with milk, peanut butter, oats and fruit
  • Veggie omelet with cheese, avocado and whole grain toast
  • Overnight chia oats with nuts and fruit

Lunch:

  • Tuna sandwich on whole grain bread with lettuce, tomato and avocado
  • Vegetable and chickpea curry with brown rice
  • Hearty minestrone soup with whole grain bread
  • Burrito bowl with rice, beans, cheese, avocado

Dinner:

  • Chicken fried rice with lots of veggies
  • Whole wheat pasta with meat sauce and side salad
  • Vegetarian chili over baked potato with shredded cheese
  • Steak with roasted sweet potato and green veggies

Snacks:

  • Trail mix with nuts and dried fruit
  • Energy bar or protein bar
  • Greek yogurt with granola and berries
  • Peanut butter and banana toast
  • Cheese and crackers

Drink plenty of water and aim for 3 balanced meals and 2-3 protein-rich snacks per day.

Lifestyle tips for safe weight gain

Complement your high-calorie diet with the following lifestyle changes:

  • Strength train – Lift weights 3-5x per week to build muscle
  • Get adequate rest – Aim for 7-9 hours of sleep per night
  • Minimize stress – Try meditation, yoga, massage, etc
  • Supplement wisely – Speak with a doctor before supplements
  • Read labels – Be ingredient savvy to avoid unhealthy fats or excess sugar
  • Hydrate – Drink water, milk or herbal tea instead of sugary drinks
  • Journal – Track progress, meals, sleep, workouts and body changes

Being strategic instead of eating everything in sight will lead to healthier, sustainable weight gain over time.

Supplements that may help

Certain supplements may support rapid weight gain when combined with a calorie-dense diet and strength training. Some evidence-based options include:

  • Protein powders – Whey, casein or plant-based proteins
  • Creatine – Supports muscle growth and performance
  • Weight gainers – Calorie-dense powder with protein, carbs and fats
  • Vitamin D – Important for nutrient absorption
  • Zinc and selenium – Boosts testosterone and muscle growth
  • Omega-3s – Helps address inflammation and joint pain from training hard

Speak to a doctor or dietitian before taking any new supplements, especially if you have any underlying health conditions. Only purchase reputable brands and follow dosing guidelines.

Sample 2-week rapid weight gain meal plan

Here is a sample high-calorie meal plan to help you gain 6-10 pounds over 2 weeks:

Week 1

Monday

  • Breakfast: Peanut butter protein shake (650 calories)
  • Snack: Trail mix (200 calories)
  • Lunch: Chipotle burrito bowl with guacamole (1,000 calories)
  • Snack: Full fat Greek yogurt with granola and fruit (450 calories)
  • Dinner: Pasta with chicken and veggies in cream sauce (800 calories)
  • Snack: Cheese and crackers (300 calories)

Tuesday

  • Breakfast: Veggie omelet with whole grain toast (550 calories)
  • Snack: Energy bar (300 calories)
  • Lunch: Tuna sandwich with avocado (700 calories)
  • Snack: Smoothie with milk, banana, nut butter (500 calories)
  • Dinner:Tacos with rice, beans, avocado, cheese (850 calories)
  • Snack: Ice cream bar (250 calories)

Wednesday

  • Breakfast: Oatmeal pancakes with peanut butter (700 calories)
  • Snack: Mixed nuts (450 calories)
  • Lunch: Chicken fried rice (900 calories)
  • Snack: Protein shake (350 calories)
  • Dinner: Salmon, sweet potato, sautéed greens (700 calories)
  • Snack: Fresh fruit and yogurt dip (250 calories)

Thursday

  • Breakfast: Breakfast sandwich with eggs, cheese, bacon (700 calories)
  • Snack: Chocolate milk (300 calories)
  • Lunch: Burger and fries (850 calories)
  • Snack: Cottage cheese and fruit (350 calories)
  • Dinner: Meatballs with whole wheat pasta and marinara sauce (800 calories)
  • Snack: Protein bar (250 calories)

Friday

  • Breakfast: Peanut butter banana smoothie (650 calories)
  • Snack: Hardboiled eggs (250 calories)
  • Lunch: Large turkey sandwich with cheese, veggies, avocado (850 calories)
  • Snack: Trail mix (400 calories)
  • Dinner: Steak fajitas with guacamole, sour cream (900 calories)
  • Snack: Protein-packed muffin (350 calories)

Saturday

  • Breakfast: Veggie and cheese omelet with whole grain toast (500 calories)
  • Snack: Nut butter and banana toast (400 calories)
  • Lunch: Burrito bowl with rice, beans, cheese, guacamole (900 calories)
  • Snack: Greek yogurt with granola and fruit (450 calories)
  • Dinner: Chicken parmesan with pasta and veggies (800 calories)
  • Snack: Frozen yogurt dessert (350 calories)

Sunday

  • Breakfast: Protein pancakes with syrup and banana (700 calories)
  • Snack: Hummus, pita, veggies (400 calories)
  • Lunch: Pasta salad with chicken, cheese, veggies and dressing (850 calories)
  • Snack: Chocolate milk (350 calories)
  • Dinner: Meatloaf, mashed potatoes, green beans (700 calories)
  • Snack: Fruit and nut bar (300 calories)

Week 2

Continue eating 3 full meals and 2-3 calorie-dense snacks every day. Focus on incorporating the following even higher-calorie options:

  • Weight gainer smoothies with protein powder, peanut butter, oats, milk, banana, ice cream
  • Larger portions of nuts, nut butters, dried fruit, granola
  • Higher fat proteins like red meat, salmon, egg yolks
  • More cooking oils like olive oil, avocado oil, coconut oil
  • Starchy vegetables like potatoes, sweet potatoes, yams
  • Full fat dairy instead of low fat options
  • Higher calorie meal replacement/protein bars
  • Occasional treats like pizza, burgers, desserts in moderation

Keep training hard, getting adequate rest and stay hydrated. Monitor your rate of weight gain and adjust calorie intake up or down as needed. Take a diet break if you experience adverse side effects.

Potential side effects

Gaining weight rapidly can come with some side effects including:

  • Fatigue
  • GI issues like gas, bloating, diarrhea
  • Sugar crashes and energy swings
  • Elevated cholesterol
  • Joint pain
  • Skin breakouts

Make sure you’re eating enough fiber, staying hydrated, managing stress, and getting enough sleep and physical activity. See a doctor if side effects persist.

Maintaining your new weight

The initial rapid weight gain phase should only last about 2 weeks. To maintain your new weight long term:

  • Reduce daily calorie intake slightly while still keeping it higher than your original maintenance
  • Focus on calorie-dense nutrition like healthy fats and high-quality proteins
  • Include strength training 3-5x per week
  • Aim for gradual weight gain of 1-2 lbs per month
  • Don’t cut calories too quickly or restrict certain foods

With a little effort, it’s possible to healthfully maintain the 6-10 lbs you’ve gained. Just be patient, listen to your body and focus on sustainable nutrition and lifestyle habits.

Conclusion

Gaining 6-10 pounds within 2 weeks is achievable for most healthy adults through strategic nutrition and training. Eat 3 substantial, high-calorie meals plus energy-dense snacks daily, emphasizing healthy proteins, fats and carbs. Lift weights, allow for rest and recovery, and supplement wisely under medical supervision. Monitor yourself for adverse effects and adjust your plan as needed. With determination and a smart, evidence-based approach, rapid weight gain is possible. Just be sure to then transition to a sustainable maintenance plan.

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