The fastest way to gain weight in just a week

Is there a way to gain weight in a week?

Increasing body weight in a healthy way may be a difficult process and takes months and years. Healthy weight gain depends on gaining healthy muscle mass, not fat. The basis of weight gain is eating more calories than the calories the body burns. If the diet that a person follows is the reason for low weight; A healthy weight can be reached in a gradual manner. Following a healthy, balanced diet provides the body with the appropriate calories for its age, height, and degree of activity.

For example, it can be said that adding an additional 500 calories to the daily caloric needs helps to gain weight by approximately half a kilogram per week. This slow increase is better for the body than a rapid increase, so it is preferable to add 300 to 500 calories daily to the diet. The rules for gaining weight also include eating more fats and proteins, and increasing the frequency of eating, meaning eating 5 to 6 times a day.

It should be noted the importance of following the correct method to gain weight and not the method that destroys the health of the body. Such as excessive consumption of sweets and soft drinks, as weight gain must be balanced between an increase in muscle mass and an increase in subcutaneous fat, rather than an increase in unhealthy abdominal fat. Many people who are classified as normal weight suffer at the same time from Many diseases linked to obesity; Such as heart disease, type 2 diabetes, etc. Therefore, it is necessary to eat healthy food and follow a healthy lifestyle in general.

The healthy way to gain weight

Diet

We mention below some tips that can be followed to adhere to a diet that helps in gaining weight:

• Eating more calories than the body burns: This method, as mentioned previously, is one of the most important things that can be done to gain weight, as the body’s need for calories is determined using a calorie calculator, and then the person increases the calories he eats based on the resulting number. If he is seeking a rapid increase, he can increase from 700 to 1000 calories per day above the need, while the slow, steady increase can be achieved by increasing 300 to 500 calories per day, but it should be noted that the calories that each person needs may differ significantly from others, depending on It depends on many factors, and counting calories in the first days of the diet may help you know the amount of calories consumed, but there is no need to count them after that.
• Eat proteins, carbohydrates and healthy fats: When trying to gain weight, it is preferable to gain it with muscle rather than just fat. This requires consuming sufficient amounts of proteins, which constitute the basic building block of muscles, and from their rich food sources. Meat, fish, eggs, dairy products, legumes, nuts, etc. If you are unable to consume sufficient quantities of these proteins, you can resort to nutritional supplements that help in this, including, for example, whey protein.

It should be noted that the best option to gain weight in a healthy way is to eat a lot of proteins, carbohydrates, and fats at every meal. When fats are mentioned, it is worth noting the necessity of adding healthy unsaturated fats. Such as avocado and nuts, to snacks such as sandwiches and salads, because they are high in calories and nutrients at the same time.

• Eat healthy foods rich in calories: Examples of these foods include; Protein sources such as red meat, oily fish, salmon, eggs, cheese, milk, whole yogurt, beans, and roasted chicken with the skin, in addition to sources of carbohydrates; Such as potatoes, brown rice, whole grains, whole grain pasta, and whole bread. As for sources of fats rich in calories, they include: Nuts and their butter, butter in general, olives, avocados, high-fat cheese, salad dressings and mayonnaise.
• Increase the number of times you eat: Eating 5 to 6 small meals a day instead of 3 large meals can help you eat more calories and thus gain weight. This may help people who get full quickly or have no appetite for food.
• Drink milkshakes and smoothies: When seeking to gain weight, you can drink smoothies and healthy shakes that contain milk and frozen fruits with flax seed powder, for example, instead of drinks that contain few calories and low nutritional value. Such as coffee and diet soda, and it may sometimes be recommended to use meal replacement fluids.
• Monitor when you drink fluids: Some people sometimes feel a decrease in their appetite for food when drinking fluids immediately before meals, so it is preferable for them to drink calorie-rich fluids with the main meal or snack, while others may benefit from drinking these fluids half an hour after the meal and not during it, and this varies between each person. One person and another, so each person is advised to drink fluids at appropriate times that do not affect his appetite.
• Adding calories to dishes: The calories in meals can be increased by adding some useful, high-calorie ingredients to them. Such as adding cheese to egg dishes, or adding skim milk powder to soups and stews.
• Diversify foods: When eating, it is preferable to eat at least 3 different types of foods at each meal. In the main meal, for example, you can eat proteins, starches, vegetables or fruits, and this diversity must also be applied to snacks to ensure obtaining the various nutrients that the body needs to build muscles, and from good snacks to gain weight; Yogurt with fruits, peanuts with cookies, nuts with dried fruits and granola.
• Choose high-calorie snacks: In order to increase the daily intake of calories to the body, you can eat a snack rich in calories. It contains proteins, fats, and carbohydrates, approximately 3 to 3 hours after the last meal. Examples of these meals include: Full-fat yogurt with granola and banana, or grapes with nuts, or a slice of hard cheese, or one to two pieces of braided cheese, or whole wheat toast with a quarter cup of hummus and olive oil, or whole wheat Arabic bread with yogurt and XNUMX to XNUMX slices. From turkey breast.

Exercise

Exercise can help gain weight in a healthy way just as it helps lose it in a healthy way. When someone needs to gain weight; To build muscle or be thin, regular exercise is one of the most important steps in building the body. To gain weight in a healthy way, it is preferable to consult specialists to help the person determine the appropriate duration and type of exercise, as weight gain must be part of a comprehensive plan.

As for the appropriate types of exercise to gain weight: They are strength exercises; Such as weight lifting and yoga; You can gain weight by building muscle through these exercises, while frequent aerobic exercise leads to burning more calories. This defeats the purpose of exercise in this case. On the other hand, people who suffer from thinness as a result of eating disorders should not exercise unless the doctor recommends it to them. Among the many health benefits of exercise are: Balance, flexibility, and muscle strength.

Lifestyle change

Introducing some lifestyle changes can help you gain weight. Suggested lifestyle changes include:

• Preparing to eat even when not hungry.
• Use an alarm clock to remind you to eat every two hours.
• Eat small servings of protein before and after strength training to help support muscle growth.
• Try to make eating periods as comfortable as possible; For example, a person can keep a person’s favorite light foods so that he can always find them if he wants to eat them, and sit in a comfortable way while eating, in addition to eating with the family whenever possible, and avoiding distractions while eating; Like the phone and TV to focus on eating.
• Get enough sleep; To provide the body time to rebuild muscles in a healthy way instead of converting food into fat.
• Reducing the causes of stress, by allocating more time to practicing hobbies, meditating, or getting a relaxing massage.
• Getting rid of bad habits or reducing their practice, including smoking, which the doctor can help develop a plan to stop.
• Setting realistic and logical goals as well as starting small, increasing gradually and recording progress; This may help achieve these changes, instead of rushing and starting with very difficult changes that may harm the person and not benefit him.

Example of a weight gain diet

We mention below some steps that may help each person choose an appropriate diet that helps in gaining weight:

• Calculating the calories the body needs: Before following any diet, you must calculate the calories that the body needs daily, which depends on many factors. Such as gender, age, height, and degree of physical activity, and these calories range from 1600 to 2400 calories for adult females, and 2000 to 3000 calories for adult males, where the minimum number of calories represents the need for physically inactive people, and the upper limit for very active people, and 300 can be increased. To 1000 calories, the basic calorie requirement for gaining weight is within the normal range.
• Get adequate amounts of foods from all food groups: To achieve the goal of gaining weight in a healthy way and obtaining all the nutrients that the body needs, you must eat a balanced diet, and focus on increasing food intake from the main food groups, and these groups are as follows:
  • Starches: This group is a large source of calories, and when choosing from them, it is preferable to choose foods prepared from whole wheat flour, and all meals eaten must contain one of the foods from this group. Such as bread, rice, potatoes, pasta, grains and beans, in addition to starchy vegetables. Such as corn and peas.
  • Meat: This group contains proteins that are important for building muscles. Foods in this group include: chicken, eggs, turkey, cheese, beef, and seafood.
  • Dairy products: The diet should include a low-fat dairy product that contains 1% to 3% of fat. For example, you can drink a cup of milk with main meals to increase the number of calories, or eat milk with nuts or flax seeds as a snack.
  • Fruits: This group provides the human body with many well-known health benefits. To increase the number of calories, fruits can be eaten as a snack with other types of food. Like cheese or peanut butter.
  • Vegetables: Because of the many health benefits that eating vegetables provides to the human body; You must always be careful to eat a good amount of them, and to maintain the optimal level of health, the diet must contain balanced amounts of all food groups.
  • Fats: Calories can be increased significantly in main meals and snacks by adding only a small amount of fatty foods. For example, nuts or peanut butter can be eaten as a snack or added to meals, and cooking can also be done using olive oil or canola oil, and it is also important Eat foods containing omega 3; Such as fatty fish, including salmon, white tuna, mackerel, sardines, and herring, in addition to flax seeds and walnuts.

However, it is worth noting the necessity of avoiding foods that contain trans fats, which are harmful to health, and trying to choose foods that do not contain saturated fats or contain only small percentages of them. You must also adhere to the nutritional guidelines that recommend that they be The percentage of calories taken from fat is less than 30% of the total calories per day, as excess fat may harm the body’s health.

• Example of a diet: It is worth noting that each person has his own diet, and one diet cannot suit all people, so it is recommended to consult a certified nutritionist to help develop a diet and plan that suits the goal of gaining weight in a healthy way, and contains the foods that the person prefers, and the following is an example On a healthy weight gain diet that contains 3010 calories:

Thinness overview

Thinness is defined as a condition in which the body weight is less than the normal or standard weight for the person’s height and age, and the body mass index (in English: Body Mass Index) is less than 18.5 kg/m²This condition may occur under the influence of several factors: Such as genes, metabolic processes, eating disorders, excessive use of medications, chronic disease, or lack of food in the first place due to poverty.

It is worth noting that thinness is considered an extremely unhealthy condition, as people who suffer from it are exposed to a weak body and a weak immune system. Therefore, they are more susceptible to infection, and they often suffer from low muscle mass, hair loss, and sometimes hormonal imbalance. Thinness may also prevent them from consuming or absorbing vital nutrients, so this condition must be treated with an appropriate diet and exercise.