How to gain 10 kilos of weight in a week

Weight loss

Thinness or weight loss resulting from fat loss is considered healthy, but on the other hand, it may be harmful to the body if it results from malnutrition, pregnancy, or other health problems. Thinness is classified if the body mass index, or BMI for short, is less than 18.5. In addition, fat percentage measurements can be used to evaluate body size; It is preferable that the percentage of fat in women range between 10-13%, and between 2-5% in men as a minimum to maintain the performance of the basic functions of the body, while having a percentage of fat that is less than that can be harmful to health.

It should be noted that weight loss in this case is the main reason behind the desire to gain weight. However, some do not fall under the classification of thinness, but they want to increase their muscle mass and thus increase their weight. It is worth noting that the principles and guidelines for gaining weight are similar, whether the person is skinny. Or he has difficulty increasing muscle mass.

Is it possible to gain 10 kilos in a week?

It is worth noting that it is not possible to gain 10 kilograms in one week; This is because the process of gaining weight from muscle mass is a slow process and takes months or years, and gaining weight or gaining muscle mass for some people is just as difficult as losing weight for others.

Normal and healthy weight gain ranges between 0.45-0.9 kilograms per week, so gaining 10 kilograms may take at least 10 weeks or more. This is due to the difference in weight gain in one week for most people, and with the presence of weight gain over a period of several weeks or a month, the person is towards achieving the goal of weight gain. It should be noted that adding some types of foods to the diet contributes to facilitating achieving weight gain in a regular manner. healthy.

How to gain 10 kilos of weight in a week

Follow a healthy eating pattern

Below are some nutritional guidelines that are recommended to be followed to gain weight by 10 kilograms per week:

• Increase calories consumed: One of the most important things that must be followed when wanting to gain weight is to increase the amount of calories consumed. That is, by eating a larger amount of it compared to what the body needs, but it is necessary to ensure that the basic needs are met. After calculating the basic calories that the body needs and ensuring that they are obtained, approximately 300-500 additional calories must be added if you want to gain weight slowly. Or 700-1000 calories to gain weight faster.
• Increase your protein intake: You must obtain an amount ranging between 1.5-2.2 grams of protein per kilogram of body weight if you want to gain weight. This amount can also be increased to a higher amount if the calorie needs are very high. The importance of proteins lies in their role in building muscles. It is common that people who suffer from weight loss have low muscle and fat mass, so focus should be placed on regaining both.

Among the most important sources of dietary proteins are: Meat, eggs, fish, dairy products, nuts, and legumes, in addition to the availability of protein supplements. Such as whey protein, if there is difficulty in obtaining sufficient amounts of protein from the diet.

• Eat appropriate amounts of carbohydrates and healthy fats: It is recommended to eat large amounts of foods high in carbohydrates and fats if you want to gain weight, as carbohydrates, fats, and protein must be added to every meal during the diet.
• Consumption of high-calorie drinks: It is recommended to consume milk, juice, or smoothies prepared using whole milk, fresh fruits and vegetables instead of some drinks. Such as soda, tea, and coffee; As it provides the body with calories and nutrients in larger quantities than other drinks, the amount of calories in these drinks can be enhanced through some additives. Such as: nuts, frozen or dried fruits, peanut butter, flax seeds, and avocado.
• Make sure to consume snacks rich in calories and nutrients: It is recommended to eat snacks rich in calories. Below are some examples of snacks suitable for weight gain:
  • nuts; Such as peanuts, almonds, walnuts, macadamia, and others.
  • dried fruits; Such as dates, raisins, dried plums (in English: prunes), and others.
  • Whole grains; Such as brown rice and oats.
  • fats and oils; Such as extra virgin olive oil and avocado oil.
  • meat; Such as: veal, lamb, and chicken, noting that it is recommended to choose cuts that contain a higher amount of fat.
  • Whole milk products; Such as milk, cream, cheese, and yoghurt.
  • Potatoes, sweet potatoes, and yams (in English: Yams); It is a type of potato.
  • Avocado and coconut milk.
  • Dark chocolate, peanut butter, and granola (in English: Granola); It is a mixture of ground oats with nuts and honey.
• Other tips: We mention the following:
  • Eat 5 to 6 meals a day.
  • Drink fluids before or after meals; This helps leave more space for food consumption in the stomach during the meal.
  • Eat full-fat foods instead of low-calorie foods.
  • Follow up with a nutritionist to develop a diet to gain weight in a healthy way that contains favorite foods.
  • Get enough sleep; That is approximately 6-8 hours during the night.
  • Reduce stress level; As it increases the secretion of the hormone cortisol (in English: Cortisol), which can cause unhealthy weight gain or cause loss of gained weight, it is recommended to practice meditation, get a massage session, or spend more time practicing favorite hobbies and activities.
  • Trying to quit bad habits; Such as smoking or reducing it.
  • Setting logical goals; Resorting to difficult and quick solutions can exhaust the body and harm health, so you must start with easy and simple goals, and then increase them gradually.
  • Eat when you don't feel hungry.
  • Using an alarm clock; A reminder to eat every two hours.
  • Prepare for increased food intake that may cause bloating and gas.

Do resistance exercises

Practicing exercise can help gain weight, instead of losing it. To gain weight, it is recommended to reduce aerobic exercise, which is resorted to if you want to burn fat and tighten the body’s muscles. However, this type of exercise can be practiced in moderation in order to tighten the muscles and get in shape. The desired body. It should be noted that resistance exercises can help gain weight by building muscle mass, and they may also stimulate appetite, which leads to eating larger amounts of food, and thus weight gain.

Reasons for being thin

Below are some of the reasons that lead to thinness:

• genetic factor: Some people have a genetically increased metabolic rate or even decreased appetite, which means they are less likely to be overweight than others.
• Excessive physical activity: A significant increase in the level of physical activity leads to burning a greater amount of calories compared to those who are less active. Therefore, in the case of athletes, those who exercise a lot, or those who need to perform high physical activity according to the requirements of their circumstances, the amount of daily calories they need to supply the body with its energy needs is greater compared to those who are less active.
• Diseases: There are many medical conditions that increase the incidence of thinness. Such as: cancer, thyroid problems, and digestive system diseases; Such as irritable bowel syndrome, Crohn's disease, and diabetes, so in this case it is recommended to consult a doctor to identify the symptoms and diagnose the disease in the correct way.
• Some types of medication: Some types of medications can cause nausea and weight loss, or reduce appetite, leading to weight loss.
• Tension and stress: Stress and constant anxiety resulting in some situations, such as work pressure and others, can affect the level of appetite, leading to weight loss.
• psychological problems: Depression, anxiety, and other mental health conditions can interfere with appetite and healthy eating patterns, affecting body weight.
• Problems related to body appearance: Misconceptions about body shape or appearance can turn into eating disorders that may lead to weight problems and nutritional deficiencies in the body.
• smoking: Smoking can suppress appetite, making smokers more likely to be thin than others.