How To Gain Weight In A Week

Sick and tired of not gaining weight? If yes, then this article is made for you! Do add the following exercises and follow the weight gain diet plan given below.

Weight gain is as tough as weight loss for other people! People usually think that eating junk food enough will help them to gain weight but let me tell you ,that’s not true. Eating right type of food, and doing some exercises will definitely lead to gain weight.

So, If you are trying to gain weight, or you are struggling to stop your weight loss , then add some nutrition to your diet. Nutrition is the best way to gain weight. No matter how much you exercise but if you skip nutrition in your diet , you will not be able to gain weight.

A healthy balanced diet is very essential for your body. So, you can try to eat snacks between your meals, not all snacks are created equal though! To maximize your calories, and a quality of your diet creates a combination of fats, carbohydrates, and proteins which gives a level up to your daily meals here are some foods which you can add into your meal:

1. Banana

For brisk on-the-go energy and weight gain help, grab a banana! They are highly rich in potassium, carbohydrates, and other important nutrients that gives you energy and keep you healthy. There are also more than 100 calories in a banana which can help you in bulking up your weight.

2. Oats

Whole grain oats are a great source of soluble fiber and also reduces the risk of breast cancer. Oats help to gain weight and growth of muscles.

3. Peanut butter

Peanut butter is a great for weight gaining. It is rich in protein which gives a bunch of nutrition to your body and you can easily add peanut butter with every meal.

4. Kidney beans

Kidney beans are very easily available in every house. They are very rich in glutamine which helps your body to recover muscles and make them bigger in size. Glutamine also help in increasing the blood flow in your muscles which lead to increase in size of your muscles.

5. Pulses

Pulses are rich in protein. So ,add pulses in your diet because you need protein in your body to build new muscles.

6. Avocado

Avocados are fairly calorie-dense and therefore a great food to help you gain weight. You just require one large avocado(200 grams) provides around 322 calories, 29 grams of fat and 17 grams of fiber.

7. Red meats

Steak, for example, contains 3 grams of leucine per 6 ounces (0.23kg). Leucine is the amino acid which helps your body to add new muscle tissues. Red meats are also one of the best sources of dietary creatine which is possibly the world’s best supplement for muscle building.

8. Nuts or dried fruits

Dried fruits give you a quick calorie boost by eating a handful or two of dried fruits. They have less volume than their fresh equivalents, so that means the one half-cup dried fruits have more calories than fresh. There are so many high calories dried fruits which you can add in your meals are:

1. Raisins
2. Dries berries
3. Apricots
4. Cranberries
5. Walnuts
6. Tropical fruits.

9. Whole egg

Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high quality proteins and healthy fats. It’s also very important to eat the whole egg, despite the old and inaccurate myths about their links to heart disease. In fact, almost all the beneficial nutrients in eggs are found in the yolk. And the most important thing, you need to keep in mind that as long as you do not have an intolerance to eggs, there is really no need to limit your egg consumption. You can easily eat 3 eggs per day if you want.

10. Potatoes and starches

Potatoes and other starchy foods is a very easy and cost effective way to add in extra calories in your diet. They also increase your muscle glycogen store. Glycogen is the predominant fuel source for most sports and activities.

11. Salmon and oily fish

Salmon and oily fish are excellent sources of protein and important healthy fats. Out of all the nutrients that salmon and oily fish provide, Omega-3 fatty acids are among the most significant and well known. Omega-3 fatty acids are very important, providing numerous benefits for your health, and also fighting diseases. Only 6 ounces (0.23kg) of salmon provides 34 grams of high quality protein, helping you build muscle or gain weight.

12. Milk

Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of fats, proteins and carbohydrates. It is also a good source of calcium, as well as other vitamins and minerals. For those people who are trying to add more muscles, milk is an excellent proteins source that provides both casein and whey proteins.

13. Greek yogurt

You should select a full fat yogurt cheese if you want to gain weight. Full fat yogurt provides nutrients and protein. It is a convenient snack.

14. Chick pea

They are rich in protein and will help you in gaining weight as they are a great source of carbs.

Nutritional diet plan

If you are still confused in choosing the right food for preparing your meal, so do not worry we will also guide you by some prepared snacks which you can make easily in few minutes. And these snacks contains so much of nutrition value which helps you to gain weight fast.

1. Peanut butter sandwich with banana

• Preparation

You can take two whole wheat or white bread and spread peanut butter on both the breads and put some chopped bananas between the slices of breads. This meal will help you to gain weight very fast.

•Nutrition value
1 banana- 105 calories
2 bread slices- 138 calories
1 teaspoon peanut butter- 2g fat

2. Greek yogurt (1 cup or 0.24 l ) with mashed berries

• Preparation

A full fat plain Greek yogurt is a very great snack as well, mash some berries in it for some sweetness and add some cinnamon, and a drop of vanilla for a great taste.

• Nutrition value
1 Cup Greek yogurt- 59 calories
50 grams berries- 47 calories

3. Boiled eggs with baked potato

• Preparation

Protein is very essential in your daily routine meals. So, you can eat 3-4 boiled whole eggs with 1 baked potato as well as for adding carbohydrates in the meal.

• Nutrition value
3 whole eggs- 18grams protein
1 potato- 57 grams carbohydrates.

4. Healthy mass gaining smoothie

• Preparation

To prepare this smoothie take 100grams of oats and chop it in the grinder, and then mix 250 ml of plain milk with some nuts, 2 bananas, and you can also add some sugar for taste.

You can also add a liquid smoothie in your diet because it absorbs very fast and have some much of nutrition value. You can drink this smoothie after the workout.

• Nutrition value
100 grams oats- 389 calories
2 bananas- 210 calories
250 ml milk- 155 calories.

These are some simple and nutritional snacks which will help you to gain muscles and weight. You can eat these snacks in the gap of 2 hours of your previous meals. But the most important thing that don’t forget to carry or take snacks when you are on the go, just carry some snack bag full of nuts and dry fruits with you or you can also take nutrition bars which are rich in proteins.

Also check this Blog – How To gain weight fast quickly, safely and healthy -findselfhealth

PROBLEMS STOPPING YOU FROM GAINING WEIGHT:

1. Not getting 7-8 hours of sleep

Get a sleep of at least 7-8 hours because it is very important or than a weight gaining hormone known as cortisol will increase and thus, leading you not to gain weight.

2. Not measuring weight every day

Weighing yourself daily will keep you motivated and if your plan is not working you can also change it.

3. Not going outdoors

Don’t stay in the dark for so long. At least 30-35 minutes of sunlight is important for your body as the light help in burning metabolism.

4. Not active enough

You should make exercise a daily part of your life as it helps to increase your metabolism.

5. Slow metabolism

Slow metabolism will not lead you to gain your weight. Skipping proteins in your diet, eating too few calories, and drinking sugary beverages slow downs your metabolism. To boost your metabolism you can eat papaya, have multivitamin capsules, and a digestion syrup.

6. Over workout

Doing workout is good for your health but excessive workout may result in some consequences. It leads to hormonal changes which include cortisol and the body will begin to burn muscle instead of fat and thus, stopping you from gaining weight.

Weight gain exercise routine

Now the another most important key which helps you to gain weight is workout or muscular exercises. Most of the people go to gym or do home workout, but they actually don’t know that which exercise they should do for gaining muscles and weight, so here are some exercises which you can do for weight gain:

1. Military Push ups

What to do : You should do 12-14 repetitions of military push-ups in each set, and you have to do 4 sets of this exercise.

Basically military push-ups bring more tension to your hole body and stretches up which helps you to gain weight.

2. Plank

Plank exercise basically focus the core of your body and make it strong which helps you to gain strength.

What to do : 4 sets of 30 seconds plank with 45 seconds break

3. Dumbbell chest press

This exercise will stretch your chest muscles and expand the tissues of muscles and makes your chest wider.

What to do : 5 sets of 10 repetitions with 45 seconds break

4. Squats

Doing squats will make your legs wider and help in bulking up your body.

What to do : 6 set of 15 repetitions with 45 seconds break