What liquids help you gain weight safely and effectively?

December 5, 2025 •

5 min read

For those seeking to increase body mass, consuming high-calorie drinks can be an efficient strategy, as liquid calories are often less filling than solid food, allowing for a greater overall energy intake. Many options exist for adding liquid calories, but the key is to choose nutrient-dense sources that support a healthy diet rather than just empty calories.

Quick Summary

This guide details the best and worst liquid options for weight gain, covering homemade and commercial shakes, nutrient-dense ingredients, and methods for safely increasing caloric intake. It also provides practical recipes and addresses health considerations.

Key Points

Liquid calories are less filling: High-calorie drinks can help achieve a caloric surplus without feeling overly full, making them useful for weight gain.
Prioritize homemade smoothies: Customizing smoothies with whole milk, nut butters, protein powder, oats, and fruit is a great way to add nutrient-dense calories.
Choose fortified and full-fat options: Opt for whole milk, fortified milk powder, and full-fat dairy like Greek yogurt to increase calories and protein.
Enrich savory liquids: Boost the calorie content of creamy soups and broths by adding whole milk, cream, or healthy oils.
Utilize commercial gainers wisely: Protein powders and nutritional supplements like Boost® or Ensure® can be effective, but check for added sugars and artificial ingredients.
Pace your consumption: To avoid feeling bloated, spread your intake of high-calorie liquids and smaller, frequent meals throughout the day.
Mindful of risks: Excessive consumption of sugary drinks can lead to unhealthy weight gain and other health problems, so focus on nutrient-rich choices.

The Science Behind Liquid Calories for Weight Gain

When a person needs to gain weight, they must achieve a caloric surplus, meaning they consume more calories than they burn. For some individuals with a low appetite or who get full easily, adding extra calories through solid food can be challenging. This is where high-calorie liquids become an effective tool. Liquid calories are typically less satiating than solid foods, allowing for easier consumption of a higher volume of energy without feeling overly full or bloated. The body processes these calories efficiently, especially when they are balanced with protein, carbohydrates, and healthy fats to support muscle building and overall health. The goal is to choose drinks that are not only high in calories but also packed with essential nutrients, unlike sugary sodas which provide empty calories and can lead to unhealthy weight gain.

Healthy Liquid Options for Weight Gain

Homemade High-Calorie Smoothies

Homemade smoothies are one of the most effective and customizable ways to consume liquid calories. You can control the ingredients to ensure they are nutrient-dense and align with your dietary goals. Here are some examples of ingredients that pack a caloric punch:

High-Calorie Bases: Use whole milk, full-fat Greek yogurt, or canned coconut milk.
Healthy Fats: Blend in nut butters (peanut, almond, or cashew), half an avocado, chia seeds, or flaxseeds for added healthy fats and calories.
Complex Carbs: Rolled oats or cooked quinoa can be added for sustained energy release and additional fiber.
Protein Boost: Include a scoop of protein powder (whey, casein, or plant-based) or a few spoonfuls of dry milk powder.
Natural Sweeteners & Flavors: Use a ripe banana, pitted dates, or a teaspoon of honey to enhance flavor.

Example Recipe: Peanut Butter Banana Power Shake Combine 1 cup whole milk, 1 large banana, 2 tablespoons of peanut butter, and 1 scoop of whey protein powder in a blender. Blend until smooth for a high-calorie, protein-rich beverage.

Full-Fat Dairy and Fortified Milks

Dairy products are excellent for weight gain due to their balanced mix of protein, carbs, and fat.

Whole Milk: Choose whole milk over lower-fat varieties for more calories.
Fortified Milk: Mix non-fat dry milk powder into whole milk or other beverages to significantly increase the calorie and protein content.
Milkshakes: Blending whole milk with ice cream and fruit creates a delicious and high-calorie treat.

Juices and Nectars

While whole fruit is always preferable, 100% fruit juice provides a concentrated source of calories and vitamins. Avoid sugary 'juice drinks' and stick to 100% varieties in moderation due to their high sugar content. Good options include 100% grape juice, pear nectar, or tropical fruit juices.

Creamy and Enriched Soups

Savoury liquids can also be a good source of calories. Fortify creamy soups by using whole milk or heavy cream as a base instead of water or broth. You can also blend calorie-dense ingredients like beans, cooked meat, or even healthy oils directly into pureed soups to boost their energy density.

Commercial Liquid Weight Gainers

For some, commercial options offer a convenient, pre-measured way to increase calories.

Protein Powders: Mass gainer powders combine high levels of carbohydrates and protein to help build muscle mass. These are great when combined with a strength training regimen. Whey protein and casein protein powders are common choices.
Nutritional Supplements: Ready-to-drink options like Boost® and Ensure® are medically formulated to be high in calories and protein. 'Plus' or 'Very High Calorie' versions can offer even more calories.

Comparison of Liquids for Weight Gain


Liquid Type	Pros	Cons	Best For
Homemade Smoothies	Nutrient-dense, customizable, taste control	Requires preparation time and ingredients	Healthy, customizable weight gain
Whole Milk/Fortified Milk	Excellent balance of protein, carbs, and fat; boosts nutrients	Can be high in saturated fat; not suitable for lactose intolerance	Convenient calorie and protein boost
100% Fruit Juice	Concentrated source of calories and vitamins	High in natural sugars; lacks fiber	Quick calorie boost between meals
Commercial Protein Shakes	Very high calorie, convenient, high in protein	Can contain added sugars or artificial ingredients	Muscle building, post-workout recovery
Creamy Soups	Nutrient-rich, savory option	Can be high in sodium	Adding calories to meals, especially if appetite is low

Important Considerations and Risks

While liquid calories can be beneficial, there are risks associated with over-relying on unhealthy options.

Prioritize Nutrient Density: Focus on drinks with whole-food ingredients rather than excessive added sugars. Sugary beverages can cause rapid spikes in blood sugar and contribute to unhealthy fat gain rather than muscle.
Consult a Professional: For those with underlying health conditions or who have difficulty gaining weight, it is best to consult a doctor or registered dietitian. They can help create a personalized plan to avoid pitfalls like an unhealthy increase in body fat.
Pace Your Intake: If you get full easily, space out your consumption of calorie-dense drinks between smaller, more frequent meals throughout the day.
Mind the Ingredients: Be aware of ingredients in commercial products. Some may contain artificial sweeteners or high sugar levels that are detrimental to long-term health.

Conclusion: Achieving Healthy Weight Gain with Liquids

Incorporating liquids into a weight gain strategy is an effective way to increase calorie intake, especially for those with a low appetite. By prioritizing nutrient-dense options like homemade smoothies, whole milk, and fortified shakes, you can support a healthy increase in body mass. While commercial products offer convenience, it's crucial to be mindful of ingredients and avoid relying on empty, sugary calories that can lead to health issues. Consulting with a healthcare professional can ensure your approach is safe and tailored to your specific needs, helping you achieve your weight gain goals in a healthy and sustainable way. For further guidance on healthy weight gain strategies, consider resources from reputable health institutions like the Mayo Clinic.

A Sample High-Calorie Smoothie

For a delicious and calorie-dense smoothie, try blending the following:

Base: 1.5 cups whole milk or coconut milk
Fruit: 1 large banana, frozen
Nut Butter: 2 tablespoons peanut butter
Protein: 1 scoop vanilla whey protein powder
Carbs: 1/2 cup rolled oats
Fat: 1 tablespoon flax seeds

Combine all ingredients in a blender and blend until smooth and creamy. This can provide a substantial, nutritious meal or snack to boost your daily calorie intake.

Frequently Asked Questions

Whole milk is generally the best choice for weight gain, as it contains a good balance of calories, protein, and fat. For an extra boost, you can fortify whole milk by adding non-fat dry milk powder.

To make a high-calorie smoothie at home, blend a base like whole milk or full-fat yogurt with calorie-dense additions. Good options include nut butters, avocado, rolled oats, and protein powder.

Commercial weight gain shakes like mass gainers or nutritional supplements can be effective but vary in nutritional quality. It's important to read labels and choose products with a good balance of macronutrients and minimal added sugar.

You can drink 100% fruit juice, as it provides concentrated calories and vitamins, but do so in moderation. Avoid sugary 'juice drinks' and balance your intake with other nutrient-rich options due to the high sugar content of most juices.

While a liquid diet can help with weight gain, relying solely on liquids is not ideal, as chewing is an important part of digestion. A balanced approach involves incorporating calorie-dense liquids alongside solid, healthy meals.

A primary risk is consuming too many empty calories from sugary drinks, which can lead to unhealthy fat gain, blood sugar imbalance, and other health issues. Focusing on nutrient-dense options minimizes this risk.

Liquids can be a valuable tool for those with low appetite because they are less filling than solid food, allowing you to consume more calories throughout the day without feeling stuffed. Spacing these drinks between smaller meals can increase overall intake.