If you are trying to know the ways in which you can increase your weight and you consider it to be an easy task then you might need to re-think it as it is a rather difficult process. Putting on weight is as equally difficult as losing weight. Contrary to the popular belief that only a few wish to gain weight, the matter of fact is that there are many who are wanting to gain some extra weight.
Weight gain needs the same amount of dedication as required when you want to get a weight loss. If you are constantly thinking over the fact if one can gain weight in a week’s time, your daily routine and dedication will be tested to its height. We have collected few steps with a diet plan which will undoubtedly help you find an answer to weight gain in a week’s time. But, You should not expect a hefty and muscular body when you stand before the mirror after one week. Still the changes that you see in your body will motivate you.
Get a nutritional diet
Gaining weight never really implies consumption of food products which have high amount of trans fat. A nutritional diet plan is very crucial during weight gain as it is when you want to lose weight. Sticking to calorie-heavy foods like seeds, nuts, peanut butter, starchy vegetables, low-fat dairy products, eggs, beans and whole grains is a must. While you’re in this process, you still do not have the freedom to eat everything that you may like. You must stay away from foods like burgers, cheesecake, potato fries, onion rings, hot fudge and sundaes. These food items may cause lethal temptation but they are not good for your health in.
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Don’t stop exercising to put on weight
People tend to think that work outs are only related with weight loss but that is a completely wrong fact. In order to consume more calories than you’re burning, inclusion of a muscle building routine in your weight gain plan is a must. Some weight gain exercises like twist curls, squats, dips, deadlifts, etc. can be very fruitful. Instead of repeating the exercises over and over, you should lift weights in one go and stop to take rest for at least 3 minutes between each set.
Double your food intake to increase weight
This might sound rather easy but when it comes to actually doing it practically, you may find it tough to complete. If you were consuming three meals a day, now you must double it and have to at least eat 6 times and each meal should have equal amount of calories. You might even have to force that extra food upon you. If you consume extra 500 calories per day, it will add 1 extra pound to your weight in 1 week.
Required Calorie Calculation to gain weight
Each individual is different therefore the required calorie also obviously is different. Keeping track of your calorie requirement and intake is very important. When you have figured out this, you must try to add 500+ calories to your daily consumption with the help of high-calorie foods to your diet. This will help you get your weight up within a week. A good schedule for your meals will make sure you consume a good amount of calories in a day
Inclusion of nutritious beverages
The beverages which you plan to introduce into your diet plan is as equally crucial as the main diet. The beverages should also be high on calorie content but at the same time should not cause any harm to your health like Alcohol. Choose only those beverages which have healthy calories i.e, avoid drinks such as packaged fruit juices which have high sugar and preservative amount. Only drink fresh hand-made juices. Stay away from aerated drinks like colas, flavored coffee, or sweet tea etc. These drinks are certainly high on calorie content but they are harmful for the body as they contain unhealthy fats.
Keep your focus on Solid foods to gain weight
If you want to add some extra kilos to your weight you don’t necessarily have to consume more high-fat foods. Rather, you should go for the denser type of foods which will help you gain weight gradually but safely. Some Options include:
- Drinks: Add Proteins shakes, juices and milk into your diet and don’t consume carbonated drinks.
- Bread: Replace your white bread with wheat or oat bran bread. These bread have more nutrition than those normal white bread. Also use cream cheese, butter, jam or honey on these bread to add some extra pounds.
- Vegetables: Don’t consume vegetables with water like broccoli, cauliflower, green beans or cucumbers. But include starchy vegetables like potatoes, corn, carrots and beets in your diet.
- Fruit Intake: You can go for dense fruits instead of watery fruits. Choose bananas, apples, pears, and pineapples over oranges, peaches, plums, and watermelon.
- Extra Oils: Adding extra drops of oil when you cook food is a very good thing to do. Always use un-refined oils like olive, coconut, canola, palm and butter. The normal vegetable oils which are found in the kitchen, known as Soyabean oil, are very harmful for your health as they consist of trans fat. Oils having omega-6 fatty acids like safflower oil, sunflower oil and peanut oil are less healthy but they can be used.
- Sandwich Spreads: Sandwich spreads available in the supermarket tend to tempt everyone. So, When you are at the supermarket the next time, grab a pack of this spread as soon as you are done with planning your weight gain diet plan. Spread these toppings on your bread. Some of the spreads we suggest are: cream cheese, guacamole, olive oil, nut butter, sour cream and mayonnaise. For a high source of calories, you can further add meat or fish shreds to make your sandwich rich.
Also See: The Main Causes of Weight Gain
Consuming Smoothies to get fat
Instead of drinking protein shakes or taking pills for nutrition, you can have a smoothie. These smoothies can make your weight gain plan enjoyable as they are very delicious. Eat foods like yoghurt, almond butter, protein powder, nuts, fruit juices, soya milk, etc. You can even make a temptation-filled delicacy of smoothies out of these ingredients which will be sufficient for a whole meal.
Avoid running to get fat
You wouldn’t want to lose those little extra pounds which you have gained after a real hard-work. Running can make you lose those calories in a short time. So keep away from running.
In place of concentrating those extra calories on your body in the form of extra weight, you can transform it into thin body mass. Doing this will also help you in revitalizing your appetite. In addition, the muscle training exercise revitalizes your metabolism system which increases your calorie consumption for weight gain. Try to Lift heavy weights to an extent. You can try to force repeat on yourself which will make your muscles work harder and then you can aim at increasing your threshold of pain.
Drink lots of water to stay hydrated
Water plays a very crucial role in weight increase. In order to stay healthy while trying to gain weight, it is also very crucial to give your body enough liquid. Drink more than half a gallon of water per day.
Planning your diet
If you are trying to gain weight within 1 week’s time, this diet plan is likely to help you through it. Follow this diet plan for a week to notice a change in your body after the week ends.
Get 10 almonds soaked in water over-night. Devour them as soon as you wake up the next morning. Keep a glass of banana shake during breakfast mixed with either 1 bowl vegetable pulses or vegetable oats. You can replace these with 2-3 slices of multigrain bread or 30g paneer, tofu or chicken breast.
On post-breakfast time, have 1 whole fruit of your choice and drink a glass of coconut water or butter milk.
At lunch, you can have 2-3 chappati with a bowl of vegetables and cottage cheese and curd.
During the time of snack, have a glass of banana shake again along with 2 biscuits.
Before dinner, get a bowl chicken or vegetable soup.
At dinner, have a bowl of rice along with a bowl vegetable, a bowl of lentils and get a good dessert.
Before going off to sleep, have a glass of milk with a pinch of turmeric and 1 tablespoon honey in it.
Keeping track of Calories
It is very crucial to keep a detailed record of calories that you have consumed all day long. This will make you understand the places where you lack calorie and you can then work specifically on those areas.
Get enough sleep
When your body gets enough sleep, it can get energy. Have at least 8 hours sleep during the night to avoid fatigue and loss of calories.
Be careful with your dinner
Be very wise while you’re choosing dinner. Don’t consume unhealthy fats especially when you are heading right towards the bed. Do not consume foods which have fats that are saturated. Devour more protein consisting foods and consider options for red meats, replace it with skinless chicken, fish, turkey, beans and tofu.
Track Your Weight
Your weight may have ups and downs all through the day. Hence, setting a time to weigh yourself can be consistent. This will help you get more precise results and it will also guide you towards the right kind of diet plan. Consider measuring your weight early in the morning before consuming any type of meals.
Maintain the system
You shouldn’t lose your motivation by witnessing the result, whether the result is positive or negative. If you see yourself not gaining as much as you were expecting or if you have results beyond your expectation, you should still stick to your routine. If you stop your diet plan right in the middle, you may lose those extra calories instantly. If you get bored of your routine, you can switch between meals or even take a break. But get back to the routine as fast as possible to get the desired outcome.
Include more protein
Consume 1 gm of protein per pound of body-weight per day for muscle building and recovery. You can easily attain these figures by consuming a lot of protein with every meal. Here are some of the best proteins sources for gaining weight:
- Chicken breast and thighs.
- Fishes like Tuna, salmon, mackerel, sardines
- Dairy Products like cottage cheese, fat milk
The macro nutrient ratio of carbs and fats doesn’t matter much for gaining weight. But What does matter is that you must consume more calories than your body can burn. Hit your 1 gm of protein per pound of body-weight per day and you can build your muscles. Then you can fill the rest up with carbs and fats so you hit your calories. You must try to keep it as simple as possible.
Don’t make the error of evading carbs and fats because you’re scared of gaining fat. Carbs and fats have more calories than proteins. If you avoid them, you’re making it harder and more expensive to gain weight. Most people can’t gain muscle and weight without gaining some fat anyway.
Addition of more proteins to your diet is very important especially if you are doing weight training and going to the gym. Proteins assist in muscle building and make your body look sleeker. You will look and feel robust if you get more proteins in your diet. The common sources of proteins include Milk, soy milk, eggs, cheese, yoghurt, peanut butter, fish, beans, tofu, etc.
Consume more dairy products
A glass full of milk with some added chocolate flavour can be delicious for your taste buds and at the same time, it can help you gain some extra calories. Milk wouldn’t be the most liked beverage for many. Still, if you turn a simple glass of milk into a delicacy such as a milkshake, it can provide more calories.
Be Cautious while selecting carbohydrates
Intake of carbohydrates is entirely forbidden while you are losing weight. But, when you are trying to gain weight, consuming more and more carbs is always a good thing. Select thick and heavy carbs in the form of butter or cream cheese.
Selecting the right fruits
There are many fruits which consist water in a large quantity. If you are eating fruits like watermelon, you will lose calories fast. But, if you’re looking to add some extra pounds to your body mass, being cautious with your fruit selection is a must. Eg: Getting bananas instead of melons could be fruitful, no pun intended. Having dry fruits can increase weight exponentially. You should not skip fruits. Tropical fruits like banana, mango, and papaya can easily help you to gain extra weight. These fruits basically contain a good amount of natural sugar which works effectively in increasing your body fat and thus provides you with a good body build and vigorous muscles.
Including lots of cream
The cream is very high on calorie scale and also has a high nutritional value. Adding cream to every dish that goes well with it is very important for wight gain. You can add a dash of cream to your coffee or cream powder to that oatmeal breakfast to make it more palatable.
Some people get scared to use the chemical based food supplements like CB-1 present in the market which promotes weight gain. If you are one of those people, you can go for a herbal supplement. These herbal supplements have a few to zero side-effects and give you precise results.
If you don’t have faith and start to lose hope on not seeing the desired results, don’t give up on your regime. The process works gradually and the results don’t show up in seconds. Focus on your goal and you are likely to get the desired outcome.
A Potato a day makes you fat
Eating a potato every day without fail is a must. Every kind of potatoes is filled with starch. Starch is known boosting your calorie level. Consume one potato before going to bed so that the carbs you have eaten are not strayed. If you are a potato lover then it is right time to increase your favourite potato’s consumption than normal usual days. Potato contains high amount of carbohydrate, protein and vitamin C in it which are quite useful to increase weight at a faster pace.
Increase the quantity of Food Intake
In addition to consuming more frequently, you must also expand the quantity of food you consume. If it seems difficult, make a routine and eat every 2-3 hours so that the calorie requirement for weight gain is achieved. Eating a meal filled with protein and complex carbohydrates is very helpful. Also, Include at least 2 snack meals between your lunch and dinner. Consume cream soups instead of broth-based soups.
Red meat and chicken
Red meat and chicken are high in cholesterol. Being high in cholesterol, protein and iron, red meat and chicken may be the correct selection for gaining weight. Attempt to devour the part which contains more fat while eating meat and chicken. But there is one downside, consumption of more red meat may lead to cause risk of heart diseases and blood cholesterol.
Begin eating peanut butter
Peanut butter contains a very high quantity of fat and protein which helps to build up your body more strongly and more naturally. 2 table spoons of peanut butter nearly contains about 200 calories which is quite high considering the size, it is also enough for you to increase your weight at an initial level.
Begin your day with whole wheat bread
Whole wheat bread is another marvellous way of gaining weight faster and easier. Whole wheat bread generally contains enough amounts of nutrients and minerals which are quite healthy in adding calories in your body. Beginning your day by eating two whole wheat bread and peanut butter can work effectively in gaining your lost weight.
Change from skimmed milk to Fat Milk
A very simple and easy yet effective method of gaining weight is to exchange your low-fat milk with the whole fat milk. Starting to add all high-fat milk products like cheeses cake, cottage cheese, whole cream milk, butter, ghee and mayonnaise in your meal is a great way to gain weight.
Make nuts an essential part of your snacks time
A nut is a fruit composed of an inedible hard shell and a seed, which is generally edible. In general usage, a wide variety of dried seeds are called nuts, but in a botanical context “nut” implies that the shell does not open to release the seed. Nuts are one of the greatest sources of calories and fat. You can add nuts like almond, cashew, pistachios and walnut in your snacks time.
Drink Mass Gainer Shakes
Making your food blended in the liquid state makes it easier to digest than solid food. The blending process tends to act as pre-digestion by breaking down the solid food for you. The feeling of constipation from over eating also decreases and you don’t feel full and can eat again more quickly. Hence, it’s easier to gain weight if you intake some of your calories in a liquid state.
The easiest way to consume it is by blending your own mass gainer shakes. They only take five to six minutes which makes it simply easier to attain your calorie intake every day. Below is given a simple 1000-1100 calorie “do it yourself” mass gainer recipe for skinny guys who want to get that extra pound.
- 100 gram of Oats
- One Banana
- 1 tablespoon Peanut butter
- 300-350 Ml of Whole Milk
- 2 scoops of Whey protein
Just mix the ingredients all in a blender. This shake will get you about 1048 calories from 82 gm protein, 123 gm carbs and 29 gm fats. Consume once daily for breakfast and you’ve already taken a third your daily calorie surplus. You’ll gain weight easily if you consume two solid meals and get some snacks during the rest of your day. And if you’re very much lazy, then you can just drink milk. One liter whole milk has about 600 calories and 34 gm protein. Two liters has 1200 calories, four liters 2400 calories. Milk is palatable, affordable and requires zero preparation. Drinking a gallon of milk a day is an extreme challenge to say the least but it’s very effective for gaining weight.