When we suffer from thinness, we do not leave an opportunity to search for the best diet to gain weight in a week, as weight loss may affect aspects of our lives and health significantly.
However, there is still a lot of misunderstanding about the best diet to gain weight in a week safely.
Some rapid weight gain regimens can have severe short and long term health effects.
This presents a challenge for people who need to gain weight, as well as those who are at a healthy weight, but want to build muscle.
So here we provide tips for safe and healthy weight gain, as well as what to avoid while trying to gain weight.
How to gain weight healthily
In general, the body’s consumption of more calories than it burns helps to gain weight, and the calories needed to gain weight vary from person to person.
Typically, consuming 300 to 500 calories per day more than the body burns helps you gain weight consistently.
And to gain weight faster, approximately 1,000 additional calories can be increased from the body’s need, as the best diet for weight gain in a week.
On that, it may be useful to track the calories consumed by the body for several weeks, as this may help one understand the nature of his body, and understand the appropriate adjustment pattern for increasing his weight.
Also, people trying to gain weight should pay attention to the types of food they eat.
For example, eating foods that are high in sugar may be an easy way to increase your calorie intake.
However, it may also increase a person’s risk of developing abdominal fat and increase the chance of developing type 2 diabetes and heart disease.
Best diet to gain weight in a week
The following methods can help you gain weight in a healthy way, the most important of which are:
Eat three to five meals a day
Eating at least three meals a day often makes it easier to increase your calorie intake.
Eating snacks between meals also helps to increase the number of calories in the diet, thus making it one of the best diets to gain weight in a week.
Weight training at least three times a week is essential to gaining weight in a healthy way.
This is because it helps to gain and maintain lean muscle mass, and therefore exercises are one of the best diets to gain weight in a week.
A person may need to change and develop their workouts by increasing the weight they are carrying, or the number of repetitions or sets, to continue gaining body mass.
In addition, people who exercise regularly should pay attention to the calories they eat; This is to ensure that they provide their bodies with adequate fuel.
Eat enough protein
A diet with the right amount of protein supports muscle growth.
Consuming 0.8 to 2.0 grams of protein per kilogram of body weight is very important in choosing the best diet to gain weight in a week.
It helps increase a person’s muscle mass and gain weight in a healthy manner.
Protein-rich foods include:
- Nuts and legumes.
Maintain a diet rich in carbohydrates and healthy fats
Including foods rich in carbohydrates and healthy fats in each meal increases the number of calories and nutrients in the diet.
These foods are an essential source of energy to maintain a regular exercise regimen, and to support muscle growth, so the system that contains them and the rest of the elements is the best diet to gain weight in a week.
You should use food sources of unrefined carbohydrates, such as:
Brown rice and beans, rather than refined and processed sources.
The distinction between healthy and unhealthy fats is also important, and they are found in foods such as: nuts, avocados, vegetable oils, and fish.
Unhealthy fats include saturated fats and trans fats, and these types of fats are found in fried foods.
Drink high-calorie juices
Sometimes high-calorie smoothies become more appealing than a large meal for people with poor appetites.
It provides dense calories, nutrients without feeling excessively full, and therefore it can be added to the best diet to gain weight in a week.
High-calorie smoothies can include the following ingredients:
- Nut butter.
- the fruit.
- Vegetables, such as spinach.
Things to avoid that help you gain weight
But with these tips, there are also some things that promote the process of avoiding weight gain, for example:
Inadequate cardiovascular exercise
Some people stop doing cardiovascular exercises, such as running, swimming, and cycling, when trying to gain weight.
However, it is necessary to maintain the health of the heart, lungs and brain.
So people keen to gain weight can do about 20 minutes of cardiovascular exercise three times a week, rather than avoiding it entirely.
A diet low in vegetables
Vegetables make a person feel full, but they are low in calories.
However, it is important not to exclude them from the diet to gain weight, because vegetables are a useful and rich source of vitamins and minerals, and not eating enough of them can lead to malnutrition.
Adding it to the best diet to gain weight in a week is healthy as well.
Giving up too quickly
Safe weight gain requires patience and forbearance, as it may not always be easy to see results right away.
It is also different from person to person, and it may take longer for some people than for others, even with the best diet to gain weight in a week.
4 home recipes to gain weight
The following can be added to the best diet to gain weight in a week:
One of the easiest and most cost-effective ways to add calories and starch to your diet.
Sweet potatoes can sometimes be substituted for sweet potatoes, and although sweet potatoes are rich in fiber and resistant starch, which can aid weight loss, proper cooking and preparation can help you gain a little weight.
This delicious baked potato recipe can be prepared for dinner:
- A large potato.
- Half a cup of cottage cheese.
- Two tablespoons of shredded cheese
- green onion.
- Salt and pepper as needed.
- Pieces of cooked chicken or meat can be added.
How to prepare
- Try to pierce the potatoes whole with a fork and put them in the microwave or oven for 5 to 6 minutes or until they are soft.
- Add all other ingredients to a bowl and mix well.
- After the potatoes are cooked, we open them with a knife in the middle.
- Spoon the mixture into the potatoes and enjoy a great dinner, we can eat it two to three times a week.
Eating dry fruits and nuts is an excellent way to gradually gain weight.
One study indicates that nuts, nut butter and dried fruits, such as: dates, apricots, and prunes
Good sources of protein, vitamins, and monounsaturated fats.
It should also be added to meals and snacks to increase nutrients and calories.
You can add chopped dry fruits as an addition to many dishes to boost their calories.
Ginger stimulates the appetite, as eating ginger before a meal leads to the flow of digestive juices.
It can also help to eat larger quantities and aid in better digestion and absorption of nutrients. To prepare a ginger drink we need:
- Fresh ginger.
- A glass of water.
- Ginger can be roughly chopped into large pieces or grated in water.
- Boil this mixture of ginger and water for a few minutes.
- Strain after it cools down a bit.
- Drink this mixture before a meal once or twice a day.
Milk has been used as a weight gainer for years, as besides its calorie density, it also contains a good amount of protein, good fats, calcium, vitamins and minerals.
It also contains a blend of casein and whey proteins that help build muscle.
You can drink one or two cups of warm milk during the day as a snack or as a pre-workout meal.
Frequently Asked Questions
When does weight gain appear?
This varies from person to person. Also, if the process of gaining weight is a systematic process and is carried out in a consistent pattern, it is more correct than the rapid increase without planning. Weight gain can be seen approximately two weeks after following the correct steps to gain weight.
Do dates with milk increase weight?
Both of them, when added together and frequently drunk, help to gain weight, as they are both rich in the required nutrients and calories needed to gain weight.
To get rid of thinness, the best diet for weight gain in a week is to follow a diet that contains all the nutrients, while increasing the calories consumed than the body uses.
There are also some calorie-dense foods, so you can use them to increase calories and gain weight in a healthy way.