What to drink to gain fat? Your guide to healthy, high-calorie beverages

November 20, 2025 •

4 min read

Recent studies have shown that for some individuals, achieving a calorie surplus for weight gain is as difficult as losing weight for others. A practical solution is to incorporate high-calorie liquids, making it easier to increase your daily intake without feeling overly full. Understanding what to drink to gain fat involves choosing nutrient-dense beverages over empty calories.

Quick Summary

Discover effective, calorie-dense beverage options like fortified milk, homemade smoothies, and protein shakes to increase daily intake and support healthy weight and fat gain.

Key Points

Calorie Surplus: To gain fat and weight, you must consume more calories than you burn daily.
Liquid Calories: High-calorie drinks, particularly smoothies and shakes, are an efficient way to increase your daily intake without feeling excessively full.
Fortify Drinks: Boost the caloric content of whole milk, juices, or soups by adding skim milk powder, heavy cream, or healthy oils.
Nutrient-Dense Ingredients: Prioritize adding healthy fats and protein sources like nut butters, avocados, chia seeds, and protein powder to your drinks for balanced nutrition.
Avoid Empty Calories: Steer clear of relying solely on sugary sodas or drinks, which provide minimal nutrients and can promote unhealthy fat storage.
Homemade vs. Commercial: Homemade smoothies offer greater control over ingredients and nutrient quality, while commercial shakes provide convenience.
Consult a Professional: It is advisable to consult a healthcare professional or dietitian for a personalized plan, especially if you have an underlying health condition or need to gain weight for specific medical reasons.

The Science Behind Weight Gain

Weight gain, and specifically fat gain, occurs when you consistently consume more calories than your body burns through daily activities and metabolic processes. This state is known as a calorie surplus. For many people, especially those with naturally fast metabolisms or low appetites, consuming enough solid food to create this surplus can be a challenge. Liquid calories offer a convenient way to bypass the feeling of fullness that often comes with solid meals, allowing for a higher overall intake of energy and nutrients.

The Importance of a Balanced Approach

While the goal is to gain fat, prioritizing a balanced intake of macronutrients—protein, carbohydrates, and fats—is crucial for overall health. Simply consuming sugary sodas or milkshakes for weight gain can lead to unhealthy fat accumulation and other health issues. The best approach is to fortify healthy liquids with calorie-dense, nutrient-rich ingredients. This ensures that you are gaining weight in a healthy way, fueling your body with the necessary building blocks, and supporting muscle mass, especially if you are also exercising.

High-Calorie Drink Recipes for Healthy Weight Gain

Making your own weight-gain drinks gives you full control over the ingredients, allowing you to maximize nutrients while avoiding excessive added sugars. Here are some effective recipes to get you started:

Nutrient-Dense Smoothies

Smoothies are incredibly versatile and can be packed with calories. Start with a high-calorie liquid base and add nutrient-rich mix-ins.

Chocolate Peanut Butter Shake: Blend 1 large banana, 1 cup of whole milk, 2 tablespoons of natural peanut butter, and 1 scoop of chocolate whey protein powder. For even more calories, add 1 tablespoon of honey or a handful of rolled oats.
Green Calorie Boost: Blend 1 cup of whole milk or coconut milk, half an avocado, 1 cup of spinach, 1 tablespoon of chia seeds, and 1 scoop of protein powder. The avocado adds healthy fats and a creamy texture, and the spinach is a source of vitamins.
Oatmeal & Berry Smoothie: Combine ½ cup of rolled oats, 1 cup of whole milk, 1 cup of frozen mixed berries, and ½ cup of full-fat Greek yogurt for a fiber and protein-rich drink.

Fortified Milk and Other Simple Drinks

For those who prefer a simpler approach, fortifying your regular drinks is an easy strategy.

Fortified Milk: Whisk 2–4 tablespoons of skim milk powder into 1 pint of whole milk. This significantly increases the calories and protein. Use this fortified milk in cereals, coffee, or as a standalone drink.
High-Calorie Hot Chocolate: Make your hot chocolate with whole milk instead of water. For a decadent treat, mix in some cocoa powder, a scoop of ice cream, or a tablespoon of heavy cream.
Malted Milkshake: Combine whole milk, ice cream, and malted milk powder for a classic high-calorie, high-protein treat.

Commercial vs. Homemade High-Calorie Drinks

Choosing between a homemade smoothie and a commercial weight-gain product depends on your goals, budget, and time availability. Here is a comparison:


Feature	Homemade Smoothies	Commercial Nutritional Shakes
Calorie Control	High. You can add specific calorie-dense ingredients like oils or extra nut butter.	Moderate. The caloric value is fixed and predetermined per serving.
Nutrient Density	Excellent. Uses whole foods like fruits, vegetables, and natural fats for vitamins, minerals, and fiber.	Variable. Often fortified with vitamins but may contain added sugars or artificial flavors.
Cost	Generally more affordable, as you can buy ingredients in bulk.	Can be expensive, especially for daily consumption over time.
Convenience	Requires preparation, including blending and cleaning.	Extremely convenient, requires no preparation other than opening a container.
Taste	Customizable to your preferences. Can be adjusted for sweetness and texture.	Limited to available flavors. May not appeal to everyone.

A Word on Unhealthy Drinks

While drinks high in sugar, such as sugary sodas, sweetened juices, and excessive amounts of store-bought milkshakes, can contribute to weight gain, they are not a recommended strategy. These empty calories offer little nutritional value and can contribute to insulin resistance, inflammation, and unhealthy fat storage. Always prioritize drinks that offer a balance of protein, healthy fats, and complex carbohydrates to support your body's needs effectively.

Conclusion

Gaining fat through a liquid diet is an effective strategy for those who struggle with appetite or calorie intake, but the key is to do it smartly and healthily. By focusing on nutrient-dense, high-calorie liquids like homemade smoothies and fortified milk, you can increase your daily calorie surplus and support your body with vital nutrients. While commercial shakes offer convenience, homemade options allow for superior nutritional control and customization. Combining these dietary strategies with an active lifestyle, especially weight training, will ensure that the weight you gain is healthy and well-distributed, helping you achieve your goals in the most effective way. For further reading on healthy food choices, you can consult authoritative resources like Healthline's guide on foods for weight gain.

Frequently Asked Questions

Store-bought weight gainer shakes can be effective for increasing calorie intake. However, they vary widely in nutritional quality and can contain high amounts of added sugars. It is important to check the ingredients list and nutritional information to ensure you are choosing a balanced and nutrient-dense product.

Gaining fat from protein shakes depends entirely on your overall calorie consumption. If you consume more calories from protein shakes than your body burns, you will gain weight. However, gaining weight healthily usually requires a balanced intake of protein, fats, and carbs, not just protein.

Excellent dairy-free options for high-calorie drinks include smoothies made with coconut milk, almond milk, or soy milk. You can also add avocados, nut butters, and plant-based protein powders to boost the calorie and nutrient content.

A simple way to increase the calorie content of your milk is by fortifying it with skim milk powder. Mix 2 to 4 tablespoons of skim milk powder into each pint of whole milk. You can also use evaporated or condensed milk for higher calories.

For those with low appetite, it is often better to have high-calorie drinks between meals. Drinking a large volume of liquid with a meal can make you feel full faster, preventing you from finishing your solid food. Having shakes or smoothies as nourishing snacks helps add calories throughout the day.

While sugary drinks do contain calories that can contribute to weight gain, they are not recommended. They offer empty calories and can lead to unhealthy fat gain, blood sugar issues, and other health risks. A healthier approach focuses on nutrient-dense options.

To gain weight at a healthy pace, generally around 1 pound per week, you should aim for a daily calorie surplus of approximately 500 calories. However, individual needs vary based on metabolism, activity level, and goals, so it's best to consult a professional for a personalized plan.