Gaining weight is not an easy process it takes a lot of time but it is possible through your dedication. Eating nutritious diet that are high in calories is a good way to gain weight. being underweight can be defined in a couple of ways . it can defined as a body mass index of less than 18.5. Many people underweight due to many reason like genetics, fast metabolism etc. body that underweight also show poor nutrition or underlying health conditions. To gain weight in 1 week is not an easy task. first of all you need to know your body type.
Right amount of body weight is necessary for good looking personality, strength and overall wellbeing. however, gaining weight safely is very important its include taking nutritious food and living overall healthy lifestyle such as getting enough sleep , drink plenty of water and reduce anxiety. if you really want to put weight on your body than you have to follow some rules that really helps you to gain weight in 1 week
Increase calories intake
If you want to gain weight fast than you have to supervise your calories intake. Generally you need extra calories comparing you take on daily basis to put extra weight on your body. calories intake depends on person to person because every individual have different height, weight and body figure that’s why there need is different and somewhat depends on individual personal preference how much they want to be put bodyweight on themselves.
well, if you know your body and your vision is clear that how much you want to gain than this journey is very easy, you easily achieve it. here is basic calculation that I am going to discuss, suppose you are the person of 60 kg weight than you required 60*35= 2100 calories for maintaining healthy lifestyle. this is vary from person to person you can calculate according to your weight and height . talking about ideal weight for man is 12 kg for 1 feet. if your height is 5.6 than your weight should around 66-70 kg is the healthy weight
If you want to gain weight in 1 week than eat extra calories on daily basis and if you want to lose than take deficit diet. this is how your body weight depends. taking calories from junk food and other fancy item should be avoided, rather it comes from healthy alternatives, otherwise you trap yourself in many lifestyle diseases because you know that junk food and other outside items are loaded with sodium, palm oil, sugar etc.
Diet plan for weight gain
Talking about diet plan to increase your body weight is totally depends on how much calories you take from healthy foods because calories that you take come for good source of food that actually benefits to your overall health. your aim should not gain just body weight rather achieve overall health. To gain weight in 1 week is totally depends on your diet plan.
If you want to put 1 kg of flesh on your body than you required 7700 calories and opposite of it reduce same amount of calories from your body if you want to lose fat. increase 300 – 500 calories are ideal to start your weight gain journey and slowly increase it to up to 1500 calories. you need almost 15 days to put 1 kg weight and for 2 kg need almost month. after a month increase calories from 500 -1000 per day, now your daily requirement of calories around 2100+1000= 3100 per day, set your diet accordingly. remember it is a slow process it takes time but its worth. here is your diet plan gain weight in 1 week:
Diet to gain bodyweight in 1 week
Gain weight in 1 week is quite possible, if you want to gain 2 kg of your bodyweight than you need 15400 calories in a week. if you a person of 60 kg than you need 2100+2000= 4100 calories per week with very minimal activities because activities burn your calories so, avoid it for first week. 15 to 35% of calories from protein, 30-40% from carbs and rest from fat. 1 gm of protein = 4 calories, 1 gm of fat =9 calories and 1 gm of carbs contain 4 calories and you need almost 4000 calories to fulfil of daily requirement if you want to gain weight in 1 week.
Protein required 200gm to meet 200*4 =800 calories that 20% of your calories from protein. take 450 gm of carbs that is equal to 450*4=1800 calories that is 45% of carbs and take 150 gm of fat 150*9=1350 calories that is above 30% of fat set your diet accordingly.
you take in diet dairy products to fulfil your protein requirement along with pulses, dry fruits because they are good source of protein. soya chunks are also a cheap very good option for daily protein requirements. vegetables and fruits are also include in your diet plan because they are good source of dietary fibre to maintain your digestion. eat more frequently to fulfil calories requirement, eat 5-6 times a day
- Eat dairy products to fulfil you protein intake
- Avoid sugary products, junk food etc. for maintaining healthy lifestyle
- Do regular exercise on daily basis to maintain strength level. exercise like cardio, weight lifting, squats are good choice.
- drink vegetables soup to boost your metabolism.
- eat starchy foods to get carbs more and more in your body.
- drink plenty of water at regular intervals.
- take 7-8 hours of sleep regularly.
Adequate rest and recovery
While you are on mission to achieve your weight gain journey it is very important to take adequate rest to recovery fast. sleep cycle is very important to recover your body that’s why you need 7-8 hours of sleep regularly. along with diet rest is very important factor for your body growth if you want to gain weight in 1 week.
Stay hydrated
Your body need more water in this initial stage so, drinking lots of water after regular interval, avoid while eating, gap of 30-45 minutes after eating is compulsory, don’t drink while eating it disturb your digestion system. its very important to have proper functioning of digestive system to achieve your goal to gain weight in 1 week. stay hydrated through out the day helps you to maintain healthy life. Drink 3-4 litres of water daily or according to temperature of your location because water required by body also depends on your located temperature.
Strength training
To gain weight in 1 week Do regular strength training for maintaining healthy lifestyle. strength training is a type of exercise that causes your muscles to contract against an outside resistance. The outside resistance comes from your bodyweight, resistance bands and dumbbells. strength training helps you in gaining muscles mass and get rid from unwanted fat that store in your body.
Regular monitoring
To gain weight in 1 week Regular monitoring your progress is highly important, if you monitor yourself daily you come to know whether your diet is work or not if not than change accordingly. regular monitoring of yourself is also helps in set up your best diet plan that works for you.
Conclusion
To gain weight in 1 week requires a focused approach that combines increasing caloric intake with a nutrient-dense diet, frequent meals, and resistance training. Emphasize foods rich in protein, healthy fats, and complex carbohydrates, and consider adding high-calorie snacks and protein shakes to your routine. Engaging in strength training exercises can help build muscle mass, while ensuring you get adequate sleep will support recovery and growth. if your vision is clear than it is very easy to achieve in few months. just target your desirable weight that you want to achieve and that’s it for your mission, remember one thing If there is a will, there is a way.
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FAQ
Q1 How to gain weight faster?
you take in diet dairy products to fulfil your protein requirement along with pulses, dry fruits because they are good source of protein. soya chunks are also a cheap very good option for daily protein requirements. vegetables and fruits are also include in your diet plan because they are good source of dietary fibre to maintain your digestion. eat more frequently to fulfil calories requirement, eat 5-6 times a day to gain weight in 1 week.
Q2How to gain body fat in 1 week?
In 1 week and you want to gain 2 kg of your bodyweight than you need 15400 calories in a week. if you a person of 60 kg than you need 2100+2000= 4100 calories per week with very minimal activities because activities burn your calories so, avoid it for first week. 15 to 35% of calories from protein, 30-40% from carbs and rest from fat. 1 gm of protein = 4 calories, 1 gm of fat =9 calories and 1 gm of carbs contain 4 calories and you need almost 4000 calories to fulfil of daily requirement to gain weight in 1 week.
Q3 Which food is best for weight gain?
you take in diet dairy products to fulfil your protein requirement along with pulses, dry fruits because they are good source of protein. soya chunks are also a cheap very good option for daily protein requirements. if you want to gain weight in 1 week.
Q4 Diet plan for weight gain for beginners
- Eat dairy products to fulfil you protein intake
- Avoid sugary products, junk food etc. for maintaining healthy lifestyle
- Do regular exercise on daily basis to maintain strength level. exercise like cardio, weight lifting, squats are good choice.
- drink vegetables soup to boost your metabolism.
- eat starchy foods to get carbs more and more in your body.
- drink plenty of water at regular intervals.
- take 7-8 hours of sleep regularly to gain weight in 1 week.
Q5 What is the best meal plan for weight gain?
Protein required 200gm to meet 200*4 =800 calories that 20% of your calories from protein. take 450 gm of carbs that is equal to 450*4=1800 calories that is 45% of carbs and take 150 gm of fat 150*9=1350 calories that is above 30% of fat set your diet accordingly to gain weight in 1 week.
Q6 How to gain 10 kg of weight in 1 month?
It is next to impossible, weight gain is time taking process because you need more and more calories to gain weight but in healthy way, safely increase your body weight is recommended and its take time 3-4 kg body weight you increase per month is possible if you follow some guidelines.