How to gain weight in a week?

sarah

10 May, 2022

How to gain weight in a week? If you want to know how to gain weight fast you are in the right place. You may think that losing weight is complicated, but you should know that gaining weight is just as difficult. Especially if you want to do it in a healthy way so that cellulite or michelins do not appear.

According to The New England Journal of Medicine to gain weight in a week the first thing you should do is enter a caloric surplus of about 500 calories a day with a healthy diet. This is the best way to ingest all the vitamins and minerals that the body needs to gain muscle mass.

How do I know if I have an adequate weight?

To know if you are losing weight irst you should know your body mass index BMI. You will be underweight when your BMI is below 18.5, a normal weight is between 18.6 and 24.9 and overweight starts from 25. To calculate it is done using this formula: BMI = Weight / size squared.

Then the index is calculated with the percentage of body fat of the person and his level of muscle mass, to know if it is within the parameters that are healthy.

There are 3 levels of thinness:

Slight thinness: 17.00 -18.49.
Moderate thinness: 16.00-16.99.
Finally the extreme thinness: less than 16.

What are the consequences of being underweight?

We all think that we should be skinny but extreme thinness can also have negative consequences for our health.

Low defenses

People who are underweight are more likely to suffer from severe infections, the immune system is not in good condition.

Hair loss

The loss of vitamins and proteins that are needed for hair, are diverted to other functions that are vital to the body. In this way, weakening and hair loss occur.

Osteoporosis

People who are underweight have a lack of calcium, therefore they do not keep the bones healthy and strong, they tend to suffer fractures.

Dementia

People who have a body mass index below 20 have a 3% risk of developing dementia.

Anaemia

Lack of food puts you at a higher risk of anemia.

In addition, care must be taken because a person's low weight may not only be due to poor diet or an eating disorder, they can also be triggered by diseases such as:

Diabetes.
Hyperthyroidism.
Infections.
Cancer.
Celiac diseases.

What should the diet be like to gain weight?

This diet must be through a hypocaloric diet or in other words have a calorie intake higher than the caloric expenditure of the person. Always trying to lead a healthy lifestyle.

A serious mistake that people have when they want to gain weight on their own, is that they do it by eating incorrectly, where they choose very caloric foods either fried or very sugary. These may make you fat, but you will also be harming your health.

It is about consuming foods that have a high caloric intake, but that are nutritionally favorable.

Depending on your basal metabolism, the level of physical activity, stress, and caloric expenditure can vary.

Sport and diet to gain weight.

Sport and exercise is always important for physical, psychological and emotional health. Also to strengthen the muscles, respiratory and cardiovascular system. If you do very aerobic physical work, you will be forcing your body to burn calories, which is against what you want.

Then do sports that do not have a large energy expenditure, such as doing moderate cardiovascular exercises and if you are going to do sports, make a diet rich in carbohydrates.

Carbohydrates allow you to produce glycemic index spikes, which activate the insulin hormone, which prevents glycogen from being used in the blood during exercise. This glycogen is necessary to gain weight and will not allow you to burn fat. Try to regulate the amount and type of exercise you do to increase your body weight.

Tips for gaining weight quickly healthily.

Before eating do not drink water, because so that you will feel fuller and eat less.
Increase the consumption of fruits, cereals, meats, dairy and healthy oils.
Reduce the consumption of vegetables, as they have few calories and are satiating for the stomach.
To gain weight healthily, consume between 300 and 500 more than the calories you need daily to maintain your weight.
Proteins that help increase muscle mass and gain more weight, therefore raise the consumption of these.
According to studies, serving food in small plates will allow you to eat less, so use dishes that are larger.
Getting enough sleep helps you gain weight.

What are the foods needed to gain weight?

Milk

By consuming milk you will provide the body with fat, protein and carbohydrates, as well as being a source of vitamins, minerals and calcium. It has been proven that after a day of resistance training, drinking skim milk helps build muscle. To gain weight add milk to your diet over the course of the day.

Rice

A good source of protein to increase your weight is obtained in rice. A cup of rice contains approximately 200 calories this food is easy to incorporate into meals containing protein and vegetables.

Protein shakes

These protein shakes help people gain weight easily and effectively; To make the benefits of this shake more effective, do it a little after exercising, with these aids to build muscle. It is important to know that these shakes almost always contain added sugar and additives that should be avoided.

Red meat

Red meats are a food that provides you with muscle development and weight gain. Red meat fillets contain leucine and creatine, which are important nutrients for increasing muscle mass, these contain protein as well as fat that promote weight gain. The recommended cuts are lean ones.

Wholemeal bread

These breads promote weight gain, due to their complex carbohydrate content. Some of them contain seeds that are added benefits to whole wheat bread.

Starches

Helps food improve muscle growth and gain weight; as well as bring dough to meals. This results in an increase in the number of calories being consumed.

Some foods rich in starches are:

Potatoes (potatoes).
Buckwheat.
Corn.
Quinoa.
Flour.
Beans.
Pumpkin.
Sweet potato.
Winter tubers.
Dough.
Wholemeal bread.
Whole grains.
Cereal bars.

Nuts and nut butter

When you consume these foods regularly they help you gain weight in a safe way. If the nuts are raw or toasted, they bring you more benefits to your health. If you take the nuts in butter, it should only contain the nuts themselves, it should not contain sugar.

Protein supplements

These supplements are used by athletes to gain weight with increased muscle mass, combining it with resistance training. These can help you build lean fat-free meat.

Avocado

It is rich in fats and proteins, as well as vitamins and minerals, essential nutrients for rapid weight gain.

Salmon

It contains healthy fats 6 ounces of salmon consumed give you approximately 240 calories, which will help you gain weight. It is also rich in protein and Omega 3.

Dark chocolate

This food has a lot of fats and calories, it is rich in antioxidants. If your goal is to gain weight in a healthy way with dark chocolate, choose one that contains at least 70% cocoa.

Dehydrated fruits

Containing high levels of calories and nutrients, a quarter cup of dried blueberries contains about 130 calories. The dehydrated fruits preferred by many people are: pineapple, cherry or apple.

Egg

It is an excellent source of protein and healthy fats, most of these nutrients are found in the yolk.

Whole grains

Most are fortified with minerals and vitamins, however, some of them have a lot of sugar and a few complex carbohydrates, they are what you should avoid. Instead of them choose cereals that have whole grains and nuts, these would be those that contain high levels of carbohydrates and healthy calories.

Cheese

Cheese contains fats, proteins, minerals, to gain weight choose whole cheeses.

Fats and oils

The oils that come from avocado and olives provide you with calories and unsaturated fats that are healthy for the heart. One tablespoon of olive oil has approximately 120 calories.

Pasta

To gain weight in a healthy way, consume pasta. Pasta contains healthy calories and carbohydrates, which are special for your weight gain purposes. But you should keep in mind, avoid pastas that are refined, consume better the one that is whole grains.

Plantain

The banana contains many calories, carbohydrates, very important to provide you with energy quickly and to gain weight. Consume a banana daily in the morning, along with a glass of milk at room temperature, to which you should add a teaspoon of sugar.

Peanut butter

It is a food rich in nutrients, which contain many calories, ideal for spreading whole wheat bread toast at breakfast.

Nuts

To gain the pounds you need to eat foods rich in healthy fats such as nuts. Consume cashews, nuts, peanuts, raisins and figs; since these are snacks rich in fats, vitamins, minerals and fiber. These will allow you to gain the kilos you require.

To gain weight take 1 glass of milk with 1 dried fig and 3 almonds, you should also take it for a month. If you want also consume at night 30 grams of raisins in water and 6 dried figs.

Potatoes

They are full of healthy carbohydrates and to consume them there are many ways to prepare them such as passing them with butter, and frying them with extra virgin olive oil. In this way you gain weight faster but we always recommend taking them boiled or roasted. Another very tasty way to eat them is to prepare them in salad.

Vegetables

There are several types of beans such as: white beans, chickpeas, soybeans, black beans, red beans, black caraotas, white caraotas, red caraotas, lentils.

With any of them you can prepare legume salads or soups, for good results consume them every day.

Beans are a source of fiber, carbohydrates and proteins, it is the most complete in calories, to gain more weight you can include them in breakfast, lunch or dinner, you can also eat them as an appetizer.

Mango

Mango contains many vitamins and minerals, ingest it in smoothies by mixing it with milk, twice a day.

Supplements and vitamins for weight gain

There are 2 types of vitamins: water-soluble and fat-soluble:

Water-soluble vitamins are those that dissolve in water and must be consumed daily, since the body needs more. These are lost with washing and cooking food.

Fat-soluble vitamins are subdivided into fats and oil, when they enter the body they are stored in adipose tissues; you have to be careful in consumption, since excesses accumulate in the liver.

Insulin

We must promote that our body generates insulin because it helps you gain weight. It is anabolic, helps to increase both fatty tissues and muscle mass. To raise it you need to consume more complex carbohydrates and avoid simple carbohydrates.

Creatinine

To gain weight creatinine along with insulin are complementary. Creatinine is useful for achieving optimal physical performance, because it provides you with energy, increases muscle mass and allows you to recover physically.

It also helps you grow muscles effectively, this is achieved in red meat and fish, it is also possible to find it in powder supplements.

Thiamine

Its function is to whet the appetite and is very useful for physical recovery. Some sources of thiamine are meats, whole grains, and brown rice. Be careful with the daily consumption rate, the ideal is to consume 1.2 mg a day if you are a woman and if you are a man 1.1 milligrams.

Zinc

Zinc is a mineral that helps us to open the appetite, we must also be careful with the daily rate that is consumed. Women can consume up to 8 milligrams and men up to 11 milligrams.

This mineral is found in meats, dairy, nuts, seafood.

Vitamin d

Two studies looked at vitamin D and weight in older women and children, but the relationship remains unclear. The researchers speculated that low vitamin D levels could contribute to obesity or vice versa (remember that we want to gain weight in a healthy way).

This happens because diet, glycemic control, or time spent outdoors all influence a person's overall health.

Vitamin E

Vitamin E in addition to being a powerful antioxidant to rejuvenate you, also helps you gain weight, recovering muscle fibers and keeping tissues in order. Be careful with the doses you take, as excess can raise blood pressure levels if you are hypertensive. Some sources of vitamin E are walnuts, almonds, olive oil, broccoli, and wheat germ.

Vitamin B complex

Vitamin B complexes contain riboflavin, thiamine, niacin, folic acid, which favor the increase of muscle mass, in addition to rebuilding tissue. The B complex stimulates the appetite and with this you will gain weight quickly.

A healthy metabolism ensures that the body uses certain nutrients for energy instead of storing them in the form of fat.

One of the essential B vitamins that are needed to maintain a proper and functional metabolism is thiamine, and if it is not present in sufficient quantity, other vitamins cannot be metabolized properly.

Vitamin B-12 helps process fats, while folate helps with protein and carbohydrates. Both require vitamin B6, which also plays an important role in this part of digestion. Together, these three vitamins form what we call "the metabolic machinery."

Multivitamin

Multivitamins are an aid to gain weight and regain your healthy appearance. The multivitamin you choose should contain vitamins, folic acid, niacin, vitamin C, vitamin A, vitamin E, and vitamin B6.

Weight Gainers

Weight gainers are supplements specially designed to gain weight. These are food supplements designed to help you get more calories and protein. They are usually used by people who struggle to gain weight, increase muscle mass or by those who have high caloric needs, such as athletes.

Some people find it difficult to absorb large amounts of calories even when they eat a lot of food all at once. This is usually the case for people looking to increase their muscle mass quickly without having to spend hours on gluten-free diets each day.

Weight gainers can be easily ingested so that your body takes in all these extra nutrients needed if you can't eat enough.

You have to be careful, if you are on a diet to gain body weight you must be careful with this supplement.

because it can provide up to 1000 kcal per service.

How can I gain weight in a healthy way?

To gain weight quickly and in a healthy way you should eat foods with high energy density, such as nuts, raisins and dark chocolate, it will keep you full for longer.

This includes almonds, walnuts, peanuts, nuts such as raisins or prunes, and high-fat dairy products such as condensed milk and cheese. Make sure you eat potatoes to get a carbohydrate that fills you up.

Avoid saturated fats. A high level of LDL cholesterol increases the risk of heart disease and stroke. Weight gain? Many high-fat foods, such as pizza, bakery products, and fried foods, have a lot of saturated fat. Eating too much fat can add extra calories to your diet, leading to weight gain

Example of a healthy diet to gain weight

Do you want to know a weekly menu to gain weight fast? A healthy weight-gain diet is one that includes a variety of nutrient-rich foods and is moderate in calories.

Including a variety of nutrient-rich foods helps ensure you're getting the nutrients you need to support your health and maintain your energy levels. Moderate calorie consumption will help you gain weight slowly and steadily without putting your health at risk.

Some good options for a healthy diet for weight gain include:

Whole grains: whole wheat bread, brown rice, oats, quinoa
Lean protein sources: chicken, fish, tofu, beans, lentils
Healthy fats: olive oil, avocados, nuts and seeds
Fruits and vegetables: all varieties
Dairy: skim or low-fat milk, yogurt, cheese

If you're struggling to gain weight, talk to your doctor or a registered dietitian to help you design a healthy diet that fits your needs.

Below I leave you an example of a diet to gain weight. Remember that the amounts you have to adapt to the number of daily calories you must eat.

Remember that I have left you a very accurate calorie calculator at the top of the article.

Breakfast:

1 cup oatmeal with 1 cup skimmed milk and 1/2 banana, mixed
1 slice of whole-grain toast with 1 tablespoon peanut butter

Snack 1:

1 cup yogurt with 1 tablespoon honey and 1/2 cup berries

Lunch:

3 ounces grilled chicken with 1 cup brown rice and 1/2 cup steamed broccoli.

Snack 2:

1 ounce cheddar cheese with 3 whole-grain crackers.

Dinner

3 oz. of grilled chicken breast
1 cup brown rice
1 to vapor broccoli
A small baked sweet potato
Snack 3: (before bedtime)
1 Protein shake

Conclusion

When a person has a body mass index below 18.5 they are underweight, and they should increase it by following the advice we offered. However, she has to consume foods and vitamins that help her promote weight gain.