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.
People who are underweight are more likely to suffer from severe infections, the immune system is not in good condition.
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.
People who are underweight have a lack of calcium, therefore they do not keep the bones healthy and strong, they tend to suffer fractures.
People who have a body mass index below 20 have a 3% risk of developing dementia.
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:
- 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?
Some foods rich in starches are:
- Potatoes (potatoes).
- Sweet potato.
- Winter tubers.
- 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.
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.
It is rich in fats and proteins, as well as vitamins and minerals, essential nutrients for rapid weight gain.
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.
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.
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.
It is an excellent source of protein and healthy fats, most of these nutrients are found in the yolk.
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 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.
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.
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.
It is a food rich in nutrients, which contain many calories, ideal for spreading whole wheat bread toast at breakfast.
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.
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.
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 contains many vitamins and minerals, ingest it in smoothies by mixing it with milk, twice a day.
Supplements and vitamins for weight gain
Vitamin B complex
How can I gain weight in a healthy way?
Example of a healthy diet to gain weight
- 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
- 1 cup oatmeal with 1 cup skimmed milk and 1/2 banana, mixed
- 1 slice of whole-grain toast with 1 tablespoon peanut butter
- 1 cup yogurt with 1 tablespoon honey and 1/2 cup berries
- 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