If you suffer from thinness, let me tell you here the best ways to gain weight in a week, we put our hands in this article on the main points.
By following these points, we reap the result of what we sowed, but it is important to follow a nutritional plan to gain weight in a healthy and sound manner.
And to put your hands on the quick solution, and how to gain weight quickly in a week, let me tell you that following a consistent and balanced plan to gain weight helps better than any quick method of gaining weight.
In about a week or 10 days, you can safely gain just over half a kilo on a nutrient-dense and calorie-dense diet along with some exercise, especially strength training to build muscle.
Sticking to the plan can add a gradual increase in weight each week until you reach your desired weight, if there is no medical reason for the weight loss.
Therefore, talk with your doctor to rule out any medical condition behind the thinness and underweight, before following the best ways to gain weight in a week.
Table of the best ways to gain weight in a week
To be aware of the general principle of weight management, a pound of weight equals 3,500 calories, so to gain or lose weight, we need to create a calorie surplus or deficit.
So in order to gain about half a kilo of weight in a week, you need to add 500 calories per day to your daily diet, to reach an additional 3,500 calories at the end of the week.
When you continue to follow this system and approach, weight gain of just over 2 kilos may occur in a month.
What is the fastest way to gain weight?
We might think that the best way to gain weight in a week is to eat more junk food and high fats, but these unhealthy choices affect our health in the long run.
Although foods, such as: pastries, biscuits, sugars, and french fries, are rich in calories and will actually help you gain weight, they are not among the best ways to gain weight in a week.
They are low in nutrients, and contain sugar, fat or additives that can harm your health.
Accordingly, the body needs a nutrient-rich diet to repair itself if you are sick, or if you are malnourished due to an eating disorder.
Therefore, you should add 500 calories per day through foods that are rich in calories and nutrients.
This provides a large number of calories in the meal along with the nutrients that you may be lacking.
Examples of foods that you should include in your diet to gain weight are:
13 foods for healthy weight gain
Foods rich in the following nutrients can help a person gain weight safely and effectively, as it is one of the best ways to gain weight in a week, such as:
Milk and its products
Milk and milk products such as cheese and yogurt are full of carbohydrates, proteins and fats, in addition to being rich in vitamins and minerals.
The protein content of milk is an important choice for people who are interested in building muscle.
Moreover, milk is a very important food and one of the best ways to gain weight in a week in a healthy and fast manner.
Rice is a very important food to provide calories, in addition to being a good source of carbohydrates that contribute to weight gain.
It may be easy for many people to add rice to meals that contain proteins and vegetables.
Eating red meat helps build muscle and gain weight, and steak and other red meat contain protein and fat, which promote weight gain.
And lean cuts of red meat are healthier for the heart than fatty cuts.
Nuts and nut butter
Eating nuts regularly may help you gain weight safely, as nuts are a great snack, which can be added to many meals including salads.
Raw or dry roasted nuts have the most health benefits and are one of the best ways to gain weight in a week.
Whole grain foods
For example, whole-grain bread
It contains complex carbohydrates, which can promote weight gain, and one of the best ways to gain weight in a week is to follow.
Carbohydrates help promote muscle growth and weight gain, in addition to increasing the number of meals, they lead to an increase in the number of calories consumed.
Other foods rich in starch include:
- sweet potato.
- Whole wheat cereal.
Athletes looking to gain weight often use protein supplements to boost muscle mass, along with resistance training.
However, you should not start any dietary supplement without consulting your doctor, given your health condition.
For example, salmon and mackerel, as salmon is rich in healthy fats, which makes it a good recipe for those looking for the best way to gain weight in a week.
In addition, it contains many nutrients, including omega-3 and protein.
Dried fruits are rich in nutrients and calories. A quarter cup of dried cranberries contains about 130 calories.
Avocado is classified as a food
Rich in calories and fats, in addition to providing some vitamins and minerals.
In addition to being a food rich in fat and calories, it is also rich in antioxidants.
But someone who is looking to gain weight should choose chocolate with at least 70 percent cocoa.
Because it is a good source of protein and healthy fats, along with other nutrients, as most nutrients are available in eggs, it is one of the best ways to gain weight in a week.
Oils such as olive oil and avocado provide calories and heart-healthy unsaturated fats.
A tablespoon of olive oil contains about 120 calories, which is a good addition to the best ways to gain weight in a week.
Weight gain exercises
For example, strength training to gain muscle is very important.
You should replace the exercises that burn extra calories with other exercises, so you can do yoga instead of jogging.
Then do intense strength training four days a week using weights or resistance bands, as one of the best ways to gain weight in a week.
Frequently Asked Questions
How do you get fat in two days?
It is possible to work on increasing weight gradually, without rushing, with some things, such as: making sure to eat carbohydrates, fats and proteins. Eat vegetables and fruits. Add nuts and dried fruits to the diet. Drink juices between meals, especially rich in nutrients and calories.
What is the reason for not gaining weight?
There are several reasons for thinness and lack of weight gain that the attending physician must rule out, or work to fix within the weight gain plan, such as: high burning rate. A family history of thinness. Increase physical activity. Eating disorders. Some medical conditions such as: hyperthyroidism and diabetes. Some types of mental disorders.
One of the best ways to gain weight in a week is to follow the steps mentioned in the article, adding calories in a sequential pattern, and eating certain foods to build muscle and gain weight in a healthy way.
We do not like to be preoccupied with the goal of gaining weight in a short period of time without being healthy and safe, so let’s follow the best ways to gain weight in a week.