How to increase your weight 5 kilos in a week

overweight

People with very low weight are more susceptible to many health problems, so doctors usually advise them to gain weight. It is possible to ensure that the weight is within the healthy range by calculating the body mass index using height, weight, and age. If it is less than 18.5, this indicates a deficiency. Weight or thinness (in English: Underweight), and it should be noted that this is considered dangerous. It may indicate nutritional deficiency, especially if the woman is pregnant, or if the individual suffers from health problems, so those who suffer from being underweight are advised to see a doctor or nutritionist to evaluate their health condition and help them reach the desired weight.

It should be noted that athletes, especially those who practice bodybuilding, may want to gain weight in order to build muscle.

Is it possible to gain 5 kilos in a week?

It is important to know that it is not possible to gain weight by 5 kilograms in one week. Rather, the increase must be gradual in order to reach a healthy weight. Also, increasing the body’s muscle weight is one of the things that may take several months or years and not within days or even Weeks, as the normal and healthy weight gain ranges between 0.45 to 0.91 kilograms per week. It should be noted that the percentage of weight gained varies from one person to another, and therefore its increase, regardless of the amount, over several weeks or months indicates healthy weight gain.

How to gain weight

Follow a healthy eating pattern

You can gain weight properly by following a healthy eating pattern that includes the following:

Calories needed: The average recommended daily basic requirement of calories for a woman is 2000 calories, and 2500 calories for a man, and this average varies according to age, metabolic level, rate of physical activity, and other factors.^[XNUMX] One of the most important ways to gain weight is to consume an excess of calories that exceed the body’s need, so that the calories consumed exceed the recommended daily basic needs by an amount ranging from 300 to 500 calories, and may reach 1000 calories to gain weight faster. It is also preferable to distribute these Calories are based on the different food groups, which are: Carbohydrates, protein, and fat.
Consuming sufficient amounts of proteins: Following a diet that contains a sufficient percentage of protein along with regular exercise will stimulate muscle growth, as consuming 0.8 grams to two grams of protein per kilogram of body weight daily can increase muscle mass, which is an important factor in increasing muscle growth. Weight in a healthy way, and from foods rich in protein; Meat, fish, eggs, various milk products, legumes, nuts, and other foods. Also, consuming some protein supplements, such as whey protein, may contribute to increasing the amount of protein consumed in the event that protein is not consumed in the appropriate amount from food sources, but it is necessary to Consult a nutritionist first.
Consuming sufficient amounts of carbohydrates: That is, the meal should contain mainly carbohydrates, such as potatoes, bread, rice, pasta, and other starchy foods. It is also considered good to eat whole grains if possible.
Eat enough vegetables and fruits: It is recommended to consume at least 5 servings per day of various types of vegetables and fruits, such as broccoli, cauliflower, zucchini, green beans, cucumbers, bananas, pears, apples, pineapple, and other fruits that contain a high percentage of water such as oranges, plums, peaches, and berries. Watermelon, and all types of dried fruits such as raisins, dates, and apricots, which contain a concentrated sugar content higher than the water-rich fruits.
Consume enough healthy fats: It is important to distinguish between healthy fats, which are usually monounsaturated fats and polyunsaturated fats, and unhealthy fats, which are saturated fats and trans fats. Healthy fats can be obtained from nuts, avocados, vegetable oils, and fish.

Do resistance exercises

Practicing exercise, such as lifting weights, is important in order to ensure that the excess calories consumed are transferred to the muscles instead of being stored in the body as fat. For example, you can start by lifting weights two to four times a week and then gradually increase their weight and size. It is worth noting the importance of starting and following up. With a qualified trainer if you are practicing these exercises for the first time or if your body shape requires more effort. It is also preferable to consult a doctor to ensure that there are no skeletal problems or any other health condition. In addition, it is important to focus on practicing resistance exercises more. At this stage, relative to practicing aerobic exercise; Although some types may help improve fitness and a sense of health, they may burn all the excess calories that the body needs to build muscle.

Eat more, but pay attention to the quality

It is preferable to avoid relying on eating foods rich in calories, saturated fats, and sugar, such as chocolate, cake, sugar-rich drinks, and other empty-calorie foods (in English: Empty-Calorie Foods) to gain weight, as they contribute to increasing body fat instead of increasing body mass. Muscular tissue, which increases the risk of high levels of cholesterol in the blood, and it is not the correct way to build muscle mass, strong bones, or even restore tissue after surgical operations, while gaining weight in a healthy way depends on eating foods rich in beneficial nutrients that the body needs from various groups. Food, and we mention below some tips to correctly increase the amount of calories consumed daily:

Eat small, frequent meals: Eating a meal can be divided into 5 to 6 small meals a day if the appetite is low. It is considered good to drink drinks before and after meals, but not during them, in order to leave space for food consumption.
Avoid low-fat healthy products: It is best to avoid consuming low-fat or low-calorie products, and instead consume full-fat options.
Enhance dishes with high-calorie additives: By adding some high-calorie foods to the dish; Such as grated cheese, or peanut or almond butter to whole-grain muffins, or preparing oatmeal or cereal with milk instead of water by adding dry milk, honey, dried fruits or nuts after preparing the dish, or adding olive oil, olives, avocado, and nuts. And sunflower seeds for salad. You can also prepare mashed potatoes with liquid milk and add one to two tablespoons of dry milk.
Make sure to drink drinks with high nutritional value: As mentioned previously, it is preferable to avoid drinks rich in sugar, such as soft drinks, or sweetened tea and coffee, as they are calories and do not carry any nutritional value, which may reduce the consumption of other healthy foods. This excludes drinks with high nutritional value, such as sugar-free smoothies and milk without additives. .

It is worth noting that increasing the meal size or number of meals does not mean increasing the consumption of junk food, as it is preferable to eat healthy foods rich in nutrients and energy that may contribute to weight gain.