We live in a world obsessed with "losing 10 pounds fast," but for the "hardgainers"—those with metabolisms like hummingbirds—putting on mass can feel like an uphill battle. If the idea of forcing down six chicken-and-rice meals a day makes you want to quit before you start, there’s a better way.

Fats are the most calorie-dense macronutrient, providing nine calories per gram compared to four calories for proteins and carbs. Adding healthy fats to existing meals is an efficient way to increase energy intake.

Consulting with a healthcare professional or a registered dietitian can provide a personalized plan tailored to specific metabolic needs and health goals.