How do I get fat in one week?

thinness

In light of the increasing interest in obesity as a disease of the age and its serious consequences, people overlook the dangers of thinness and extreme weight loss, and it is possible to determine whether a person is thin or not through what is known as the body mass index (in English: Body mass index), as a person is considered thin if he is His BMI is less than 18.5.

Healthy ways to gain weight

To gain weight at a rate of 0.5-1 kilograms per week, a person must increase his consumption of approximately 500-1000 calories per day.^[XNUMX] Some healthy ways to gain weight are:

Eat more calories than the body burns: A person must eat more calories than his body needs, so if a person wants to gain weight slowly and steadily, he must increase 300-500 calories more than he burns daily, and if he wants a rapid weight gain, he must increase 700-1000 calories. calories for his daily needs.
Eat plenty of protein: Protein is the most important nutrient that contributes to healthy weight gain, and protein is the basic building block of muscles, as obtaining calories from a protein source in large quantities leads to an increase in muscle structure away from being stored in the form of fat, but it is worth noting that it may lead to Feeling full quickly, and for weight gain, it is recommended to eat 1.5-2.2 grams per kilogram per day. Examples of high protein foods are meat, fish, legumes, eggs, and many more.
Eating high-calorie foods, increasing the use of spices and sauces: Those who are trying to gain weight should eat foods full of energy, such as avocados, oats, potatoes, dark chocolate, whole milk, and others, in addition to increasing the use of spices and sauces. The tastier the food, the more the person will eat it.
weight bearing: Carrying weights is very necessary while trying to gain weight; This is to ensure that the person's excess calories are transformed into muscles and not into fat. It is advised to go to the gym twice or 4 times a week to carry weights, while trying to increase weight and size over time.
Avoid drinking water before eating meals: This is because water promotes a sense of satiety, which reduces the amount of calories consumed.
Use a larger food plate: It is necessary to use a larger plate of food if you want to gain weight, because small plates automatically make a person eat less.
enough sleep: Adequate sleep is very important for building and growing muscles.
Eat protein first, then vegetables. It is recommended for those who are trying to gain weight to start their meal by eating proteins, and to postpone eating vegetables.
Quit Smoking: Quitting smoking usually leads to weight gain.

Foods that contribute to weight gain

Weight can be gained in a healthy way by eating certain foods that increase weight and contribute to building muscles, including the following:

Homemade protein drinks: Consuming protein drinks is a quick way to gain weight, and they usually provide the body with 400-600 calories, and they also contain many vitamins and minerals, and an example of them is adding two cups of milk with a blueberry and vanilla shake, which requires mixing a cup of fresh or frozen berries to prepare. With ice, a cup of high protein yogurt, and one scoop of vanilla whey protein.
the milk: Milk contributes to weight gain and muscle building. it provides the body with proteins, carbohydrates, and fats, and is a good source of calcium, vitamins and minerals.
the rice: Rice is a high-calorie food, and it is also an easy-to-consume and digestible carbohydrate source.
Red meat: Red meat is one of the best foods that contribute to building muscle. It contains the amino acid leucine, which is important for stimulating muscle building.
Potatoes and starches: Potatoes and other starches, such as oats and corn, provide the body with calories, and they also increase the stock of glycogen in the muscles.
dried fruits: Dried fruits contain quantities of calories, in addition to containing antioxidants and fiber.
avocado: The avocado fruit is rich in healthy fats, and it also contains vitamins, minerals, and fiber. A large avocado weighing 200 grams provides the body with 322 calories, 29 grams of fat, and 17 grams of fiber.
Cheese: Cheese is a good source of protein and fat, and is a high-calorie food.