When it comes to gaining weight, the healthiest approach is to take it slowly and steadily. While gaining weight in a week or ten days is conceivable, you should think of this time as a starting point for developing the good behaviours that will help you attain and keep your ideal weight.
Rapid weight-gain regimens are not healthy or advised, and at-home weight-gain solutions are likely to be dangerous and useless in the long run. Instead, create reasonable and modest weight-gain targets that will not jeopardise your health.
Tips for Gaining Weight in a Healthy Way
The first step is to discuss your reasons for wanting to gain weight with your doctor or a dietician. They can assist you in determining whether it is necessary for you to do so, as well as developing a strategy for approaching the procedure securely.
To gain weight successfully, you must consume more calories than you expend. The appropriate calorie intake for weight gain is determined by several factors, including your height, present weight, and amount of activity. Someone who does a physically demanding job, for example, will need more calories than someone who has a sedentary office job.
A physician or nutritionist can help you figure out how many calories to eat each day to gain weight safely over time. However, increasing your consumption by 300 to 500 calories each day is generally a safe and sustainable technique.
Aside from that, here are some healthy weight-gain eating tips:
Eat More Frequently:
Instead of three major meals, try eating several smaller ones throughout the day. This will allow you to consume more calories without being overly satiated, and eating smaller quantities will aid in blood sugar regulation.
Snacks at Work:
Adding healthy snacks to your diets, such as fruit, vegetables, or whole grains with protein, can help you gain weight.
Here are some examples:
- One heaping scoop of nut butter on whole-wheat bread
- An apple with hard cheese slices
- Almonds, Berries, and seeds on full-fat Greek yoghurt
Increase the amount of protein in your diet:
Increasing your protein intake can aid in the development of muscle mass, which is preferable to fat accumulation. Here are some simple strategies to increase your protein intake:
- Protein powder can be used for smoothies and baked goods.
- Other high-protein foods to try include tempeh, tofu, lentils, yoghurt, and beans.
Concentrate on High-Calorie Foods:
To achieve your daily calorie requirements, eat calorie-dense meals that are also nutritious. The following is a good calorie-dense dietary recommendation:
- Using canola or olive oil in cooking
- Nuts for snacking
- Adding guacamole or avocado to your meals is a great way to add flavour to your food.
- Milk or healthy smoothies can be substituted for low-calorie beverages
Read here – How to lose weight safely
How to gain weight in a week for females?
If you want to acquire weight, this is one of the first things you should do. Make sure you don’t skip meals and consume a healthy, well-balanced diet.
Consider HIIT (high-intensity interval training):
High-intensity training strengthens muscles and, as a result, results in muscle growth. To be effective at high-intensity training, go to the gym three or four times a week. Though the high intensity will help you lose weight, it will also help you gain muscle mass. Therefore, it is best if you want to bulk up your muscles.
What Is the Best Way to Gain Weight Naturally?
Although there are multiple ways to gain weight but if one can gain the weight by natural means, it will not have any negative impacts on body. Here we bring a meal plan for females who want to gain weight naturally and this meal plan can also be followed by men looking for the same results.
Meal plan for females who want to gain weight.
This meal plan can be tweaked to suit your preferences or current health status. Drink two to three glasses of water first in the morning to help flush out toxins while also boosting digestion and minimizing the chance of bloating.
The following is a meal plan to followed from morning to evening.
- Breakfast is a must
- Enjoy a post-workout snack to help you refuel and reenergize after your workout
- Snack in the evening
- Snack before bedtime
Breakfast should consist of a bowl of milk, fruits, cereal, and snacks. Pancakes and yoghurt are some of the other morning options. Make sure your meals are well-balanced with vegetables, carbs, and proteins.
After a few hours, have a snack, such as a smoothie or a sandwich. Smoothies provide the body with a range of nutrients that keep you healthy. This leads us to the next meal, lunch. Lunch can be a heavy salad, and dinner can be rice with cabbage and chickpeas.
Lunch can also include paneer, spaghetti, and vegetables, but keep in mind that it should be a complete meal with carbs, proteins, and fiber. Enjoy a snack in the evening, such as a piece of cake, a bag of chips, guacamole with tortillas, or cookies, to name a few.
Read here – Top vitamin rich foods
How to gain weight in a week for males?
While it’s easy to believe that everyone wants to lose weight, the truth is that there are plenty of people who desire to gain weight. While striving to learn how to gain weight in one week, it is just as necessary to be healthy and committed as when attempting to lose weight. The following tips will help you acquire weight, but you’ll need to add specific activities if you want a defined bulk.
Consume more calories than your body burns
Eating more calories than you will expend on a given day is one of the best things you can do. Your extra calories will be stored as fat. It will be difficult to gain weight until you do this, end of the storey. There are a plethora of calorie counters available for free online. If you want to gain weight slowly and naturally, aim for an extra 300-500 calories a day. If you want to add it quickly, aim for 700-1000 extra calories.
Take in a lot of protein
Protein-rich foods are the finest to include. Protein is required to build muscle. It’s also worth noting that calories from non-protein sources are virtually always stored as fat. According to research, if you eat too much protein, the extra calories are converted to muscle.
Drink a lot more
If eating large meals makes you feel bloated, try drinking your calories instead. Extra calories can be obtained by pure fruit juice, drinking milk, or making homemade smoothies. Smoothies made with milk, yoghurt, banana, flax seed, juice, and nut butter are a great way to receive all of your nutrients and calories in one drink.
When it comes to ‘how to gain weight in a week’, grazing on a regular basis at home is crucial. At times, eating several little meals throughout the day is a better way to acquire your extra calories than three large meals. To acquire a lot of nutrients and calories you should try dried fruits, nut butter, different seeds, and cheese. One-fourth cup of raisins provides 110 calories, whereas a medium banana and 2 tablespoons of peanut butter provide 300 calories.
So, don’t expect to grow more than one pound of muscle a week from a safety sense. Genetics is a factor. Your metabolism has an impact. It helps if you’re comfortable with weight training. It helps if you can eat a lot of protein. However, the general guideline is that you can safely gain a pound of muscle growth per week.
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