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How to gain weight in 7 days to get rid of the skinny you

By  ,  Onlymyhealth editorial team
Sep 06, 2016
4.8 / 5(4 Ratings)
Quick Bites

  • Do compound exercises and lift weights.
  • Avoid consuming packed fruit juices as they contain lots of sugar.
  • Include a nutritional diet plan in your weight gain regime.
  • Choose your dinner wisely before heading to sleep.

More

If you were trying to decipher how to increase your weight and the answer you thought to yourself was that `it is easy’ then you seriously need to do some re-thinking. How to put on weight is equally difficult as losing weight. The belief is quite popular that only a few wish to gain weight but as a matter of fact, there are many who keep longing to add some flesh to their boney structure.



When it is comes to gaining weight, it requires the same amount of dedication as required during your weight loss process. And, if you are pondering over the fact how to gain weight in a week’s time, your discipline will be tested to its maximum level. Following are few steps with a diet plan which will help you find an answer to how to get fat in a week’s time. Do not expect that you will find a hefty and muscular you standing before the mirror on the 8th day. However, the considerable changes in your body will make you feel motivated.

 

Indulge in a nutritional diet to gain weight

Gaining weight does not necessarily mean that you have to eat food items which are high on trans fat. A nutritional diet plan is equally essential during weight gain as it is during a weight loss program. Stick to high on calorie foods like seeds, nuts, peanut butter, starchy vegetables, low-fat dairy products, eggs, beans and whole grains. While you are gaining weight, you still do not have the liberty to eat everything which comes your way. You must refrain yourself from foods like burgers, cheesecake, potato fries, onion rings, candies, hot fudge and sundaes. These foods may tempt you but they are improper for your health in all aspects.

 

Don’t stop exercising to put on weight

If you think work outs should only be associated with weight loss then you stand completely wrong here. In order to eat more calories than what you spend, you must include a muscle building regime in your weight gain plan. Follow some weight gain exercises like twist curls, squats, dips, deadlifts, etc. Instead of repeating the exercises rigorously, lift heavy weights in one go. Take rest for at least 3 minutes between each set.

 

Double your food intake to increase weight

Although this might sound exciting and simple but when it comes to performing it practically you may face a tough time. If earlier you were eating three meals a day, now you must double the quantity and eat at least 6 times and each meal should be in equal portions. You might have to force the extra food upon you for some weeks. Each extra 500 calories eaten per day will add 1 extra pound to your weight in 1 week.

 

Calculate your calorie requirement to gain weight

Each individual is different therefore their calorie requirement also differs. What you need to do is keep a check on your calorie requirement and intake. Once you have figured it out, add 500 more calories to your daily consumption by introducing high calorie foods to your diet. This will help you gain weight within a week. Fixing a schedule for your meals will help you consume ample calories throughout the day.

 

Include nutritious beverages in your diet to gain weight

Just like your food items, the beverages which you plan to introduce into your diet plan should also be high on calorie content but at the same time should not cause any harm to your health. Opt only those beverages which have healthy calories which means you must avoid drinks like packaged fruit juices as they have high sugar and preservative content. Drink only fresh hand-made juices. Stay at a distance from aerated drinks like colas, flavoured coffee drinks, or sweetened teas etc. You may find these drinks high on calorie content but they are harmful for your body as they contain unhealthy fats.

 

Weight Gain

 

Shift your focus to hefty foods to gain weight

In order to add some extra kilos to your weight you don’t necessarily have to consume more high-fat foods. In fact, you should opt for denser foods which will help you gain weight safely and gradually. Try these options:

 

  • Drinks: Introduce proteins shakes, juices or whole milk into your diet and avoid aerated drinks.
  • Breads: Substitute your white bread with whole wheat or oat bran breads. These breads are more nutritious than your normal white breads. Use cream cheese, peanut butter, jam or honey on these breads to add some extra pounds to your mass.
  • Vegetables: Avoid watery vegetables like broccoli, cauliflower, green beans or cucumbers. Instead, introduce starchy vegetables like potatoes, corn, carrots and beets in your diet.
  • Fruits: Opt for dense fruits instead of watery fruits. Choose bananas, apples, pears, and pineapples over oranges, peaches, plums, and watermelon.
  • Add Extra Oils: While you cook your food, add some extra drops of oil. Use un-refined oils like olive, coconut, canola, palm and butter. The normal vegetable oils found in the kitchen, also known as Soyabean oil, are harmful for your health due to their trans fat content. Oils which have omega-6 fatty acids like safflower oil, sunflower oil and peanut oil are less healthy but still tolerable.
  • Sandwich Spreads: Those deliciously colorful looking spreads kept in the supermarket must have always tempted you. So, grab a pack as soon as you are done with planning your weight gain diet plan. Spread those toppings on your bread. Some of the suggested spreads are: cream cheese, guacamole, olive oil, nut butter, sour cream and mayonnaise. A high source of calories, you can further add meat or fish shreds to make your sandwich rich.

 

Eat smoothies to get fat

In place of drinking protein shakes or taking pills for nutrition have a smoothie. These smoothies can make your weight gain plan a delicious task. Eat foods like yoghurt, almond butter, protein powder, nuts, fruit juices, soya milk, etc. You can also make a tempting smoothie out of these ingredients which will suffice as whole meal.

 

Avoid running to get fat

You don’t want to shed those little extra pounds which you have gained after a real hard-work. Running can make you shed those calories instantly. Stay at a distance from such activities.

 

Weight Gain

 


Start weight training to gain muscel weight

Instead of Accumulating those extra calories on your body in form of extra weight, you should convert it into lean body mass. This will also help you in stimulating your appetite. Apart from this, the muscle training exercise stimulates your metabolism system which makes you consume more calories for weight gain. Lift heavy weights to an extent that after 12-13 steps you give up. Force a repeat on yourself which will make your muscles work harder. Aim at increasing your threshold of pain.

 

Drink lots of water to stay hydrated

Water plays a very significant part in increasing your weight. To stay healthy while gaining weight it is very necessary to give your body enough liquid. Drink half gallon or more of water.

 

The diet plan - most important part of weight gain

If you are aiming at gaining weight within a week’s time, this diet plan will help you through. For 1 week follow this diet plan and you will notice a change in your body on the 8th morning.

Keep 10 almonds soaked in water over-night and eat them as soon as you wake up the next morning. You must have a glass of banana shake during breakfast clubbed with either 1 bowl vegetable daliya or vegetable oats. You can substitute these with 2 slices of multigrain bread or 30g paneer, tofu or chicken breast.

During mid-morning, have 1 whole fruit of your choice and drink 1 glass of lassi, coconut water or butter milk.

In lunch, you must have 2-3 chappati with 1 bowl vegetables and cottage cheese and curd.

During your snack time, have 1 glass banana shake again along with 2 biscuits, 1 bowl upma or 1 grilled sandwich.

Before dinner, don’t forget to have 1 bowl chicken or vegetable soup.

In dinner, have 2-3 chappatis along with 1 bowl vegetable, 1 bowl dal, 1 bowl curd or sweet dish.

Before going off to sleep, have 1 glass of milk with a pinch of turmeric and 1 tablespoon honey in it.

 

Keep a track of your calorie intake

It is very important for you to keep a record of calories you have consumed all day long. This will help you understand where you lack calorie consumption and you can then work specifically on those areas.

 

Get enough sleep

When your body receives enough sleep, it can sustain energy. Have at least 8 hours sleep during the night to avoid fatigue and shedding of calories.

 

Be careful with your dinner

Be wise while choosing your dinner. Avoid unhealthy fats especially when you are heading right towards the bed. Do not consume foods which have saturated fats. Consume more protein rich foods and consider alternatives for red meats like skinless chicken, fish, turkey, beans and tofu.

 

Weigh yourself same time everyday

Your weight may keep fluctuating all through the day. Therefore, set a time when you can weigh yourself. This will help you get accurate results and will guide you towards the right diet plan. Consider measuring your weight early in the morning before consuming any meals.

 

Maintain the regime to gain weight

If by looking at the results, which can be positive or negative both, you shouldn’t lose your calm. If you haven’t gained as much as you were expecting or have achieved extra-ordinary results, you should still stick to your regime. If you stop sticking to your diet plan right in the middle, you may shed those extra calories instantly. If you are bored of your routine, switch between your meals or take a break. But get back to the regime as soon as possible to get desired results.

 

Add more protein to your diet to increase muscle weight

Adding more proteins to your diet is very essential especially if you are weight training. Proteins help in muscle building and make your body look more toned. You will look and feel strong if you consume more proteins in your diet. Some of the common sources of proteins are: Milk, soy milk, eggs, cheese, yogurt, peanut butter, fish, beans, tofu, etc.

 

Drink more dairy products to get fat

A glass full of milk with some added chocolate flavor can be a treat for your taste buds and at the same time can help you gain some extra calories. Milk wouldn’t be the most cherished beverage for many. However, if you turn you simple glass of milk into a tasty milkshake, it can give you enough calories.

 

Be careful while choosing carbohydrates to increase weight

Consuming carbohydrates is completely prohibited while you are losing weight. But on the contrary, when you are trying to gain weight, consuming more and more carbs is always advisable. Choose dense and heavy carbs in form of butter or cream cheese.

 

Weight Gain

 

Choose the right fruits to get fat

Like vegetables there are many fruits which contain water in a large quantity. If you are eating fruits like watermelon, you will shed calories at a rapid speed. But, if you wish to add some extra pounds to your body mass, be careful with your selection of fruits. Opt for bananas instead of melons. You can also have dry fruits to gain weight.

 

Add lots of cream to get fat

Cream is high on calorie content and at the same time has a high nutritional value. Add cream to whichever dish possible. Have a dash of cream added to your coffee or add some cream powder to your healthy oatmeal breakfast.

 

Introduce herbal supplements for weight gain

If you are scared of using those chemical based food supplements present in the market which promise weight gain, go for a herbal supplement. These herbal supplements leave no side-effects and give you accurate results.

 

Weight Gain

 

Don’t lose hope

If you lose hope on not seeing the desired results, don’t give up on your diet and training program. Understand that the process is gradual and the results don’t show up instantly. Concentrate on your goal and you shall achieve it by end of the week.

 

Eat a potato everyday to get fat

Eat a potato everyday without fail. All types of potatoes are filled with starch which will give a boost to your calorie level. Eat one potato preferably before going to bed so that the carbs you have consumed are not lost.

 

Increase the quantity of your food to gain weight

Apart from eating more frequently, you must also increase the quantity of food you intake. If that seems difficult, eat every 2-3 hours so that the calorie requirement for weight gain is met. Your meal should consist of protein and complex carbohydrates. Include 2 snack meals between your lunch and dinner timing. Also, have cream soups instead of broth-based soups.



Follow these techniques and you will find a healthy you within a week’s time.

 

Image Source: Getty Images

Read more on Diet and Nutrition.

 

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Comments
  • sahil06 May 2016
    you must stick to a strict diet and also exercise a bit so you do not end up gaining just flabs, but muscles.
  • Dev05 Jul 2013
    If you are expecting weight change in a few days, you may be asking for too much. There is a decent chance that you will notice considerable changes after a week of weight gain regimen.
  • Taruna28 Jun 2013
    I am skinny since childhood days, could be because I never paid attention to diet, nutrition and physical fitness. I am working with my dietitian and on my way to put on healthy weight. I would like to thank onlymyhealth team for this article, as it helped me pick useful tips.
  • REKHA26 Jun 2013
    Usually people are more anxious to know the ways of getting leaner, but there are few people like me, who look for the ways to become fat and gain weight. This article is indeed very informative and useful. I have tried these tips myself and yes, I have put on a bit. Thanks for such a great article.
  • Amrita19 Apr 2013
    To put on weight or increase weight in just 7 days, you must stick to a strict diet and also exercise a bit so you do not end up gaining just flabs, but muscles. To put on weight is a dream for many girls and guys and I understand why one would want to be of the ideal weight in just 7 days.