How to Gain Weight Fast in 7 days

How to Gain Weight Fast in 7 days
how to gain weight fast

Being underweight or skinny could result in health implications just as being overweight or obese. These implications include bone density loss, anemia, consistent fatigue and weakness, irregular periods (in women). It is important to maintain an ideal weight.
We usually always pay less attention to weight gain. It is much more easier to find people talking about weight loss than it is to find them talking about weight gain. But it doesn’t rule out the fact that a good number of skinny people struggle with their esteem, nobody really wants to be on either sides of the extreme, because in this 21st century, body weight contributes greatly to esteem and societal perspectives.
Gaining weight may seem as difficult as loosing weight, striking the balance may also be a challenge, but it is not impossible. it requires discipline, patience, a healthy diet and sometimes, supplements. You’re definitely wondering how you can get your desired weight in 7 days, this article provides healthy and safe tips to help you gain weight and the factors that lead to weight loss.

Causes Of Weight Loss

There are various reasons that causes one to be underweight. They include:

  1. High Metabolism
    It might be challenging for people with high body metabolism to gain much weight, even if they consume high energy foods.
  2. Eating Disorder
    Bad eating habits could result in weight loss.
  3. Ailments
    Some diseases like cancer, tuberculosis and diabetes may affect a person’s appetite.
  4. Genetic
    Some people are underweight due to generic reasons.

Quick Weight Gain For Very Skinny Girls

There are no different ways to adding fat or muscles. There are healthy and safe ways to gain the weight you have envisaged, and it is by exercising and maintaining a good diet.

  1. Increase Your Calories

    You need to eat more calories than your body needs. When the calories are lesser, the body is forced to use fats to gain energy and this results in weight loss, but when the body is in a calorie surplus, it has enough calories to be burned to supply energy and enough to be stored.
  2. Increase Your Proteins
    Proteins are healthy food for the muscles. Increasing calories without proteins would be simply just getting fat stored up. But you need to add up both fats and muscles, and maintaining a high-protein diet does the deal.
  3. Increase The Number Of Meals Daily
    if you’re trying to gain weight, you need to eat more than three times, consider having six meals a day , it helps you consume lots of calories.
  4. Get Enough Sleep
    Getting at least seven hours sleep with your calories and protein diet works perfectly for weight gain. Adequate sleep helps you gain weight quickly.
  5. Exercise
    Exercises help in your muscle building. During workouts, you burn up calories to muscles. It is a healthy means to adding extra pounds to your weight. However, limit cardio exercises.
  6. Get On Supplements
    There are several weight gain supplements at your reach, consult a professional before getting one. Supplements help in building body mass and supporting the muscles.
  7. Increase Fats And Carbohydrates
    Ensure you have carbs and fats in every meal you eat. It gives you a balanced diet.
  8. Increase Liquid Intake
    Water is a very important part of a healthy diet. Drink water 10mins after meal and before meal and take about 10 glasses of water a day.
    You also need drinks that do not contain caffeine like milkshakes and fruit juice.

How To Gain Weight Naturally At Home

If you want to gain weight naturally, you would need to avoid processed and canned foods. They are not as healthy and nutritious as home made meals. Some weight gain meals and tips that you can carry out at home include;

  1. Healthy Oils
    Avoid processed oils, they are not healthy for the body. Use natural oils like coconut oil, virgin oil and avocado oils, they contain enough calories to help you gain weight and improve your health.
  2. Smoothies And Fruit Juice
    Prepare your smoothies and fruit juice yourself, it is more nutritious and a healthy way to gain weight. Commercial smoothies may contain extra sugar which is unhealthy.
  3. Afternoon Nap
    Your afternoon nap is as essential as your night sleep. It helps you relax and recover from stress.

Weight Gain Food List

Even though there are a lot of weight gain foods, you might find it a little challenging making your choice. This list contains nutritious weight gain food.

  1. Rice
    It is a good source of carbohydrates which makes it recommendable for weight gain.
  2. Eggs
    Eggs are healthy proteins and the yoke is very nutritious
  3. Pasta
    They are rich in carbohydrates and boost the amount of calories in the body which leads to weight gain.
  4. Oil
    Natural oils are dense in calories and help you improve your weight.
  5. Milk
    Milk is rich in calcium, proteins and fats which serves as a healthy way of gaining weight.
  6. Unprocessed Food
    This includes vegetables, fruits and grains. They help you get up to 3000 calories a day.
  7. Cheese
    Cheese is a source of fat and calories. They can be taken daily for weight gain.

Diet Plan For Weight Gain In 7 Days

This is a guide on how to use up the healthy food listed above for a quick weight gain.

  • Day One
    Breakfast – 2 scrambled eggs, four slices of wheat bread with peanut butter and a glass of juice.
    Lunch – Rice and chicken breasts with olive oil.
    Dinner – 3 slices of red meat and mashed potatoes
  • Day Two
    Breakfast – goat cheese and a bowl of jam with six black and green olives.
    Lunch – potatoes and cauliflower vegetables, 3 pancakes/ rice and salad
    Dinner – spinach and beef
  • Day three
    Breakfast- bananas, honey and oatmeal with a glass of juice
    Lunch – steamed fish, salad and 2 slices of bread
    Dinner – carrot peas vegetables, pancakes and salad
  • Day four
    Breakfast – cheese, bread, strawberry jam and a glass of orange juice
    Lunch – lentil and bean, fruit yogurt
    Dinner – rice and red meat with tomatoes and pickles
  • Day Five
    Breakfast – oats, whole milk, nuts and a glass of juice
    Lunch – pasta, a plate of green beans with olive oil
    Dinner – chicken casserole, cabbage and peas
  • Day six
    Breakfast – scrambled eggs, 3 slice of buttered bread and a glass of juice
    Lunch – tuna fish and bean salad
    Dinner – 150g whole – wheat noodles
  • Day seven
    Breakfast – protein pancakes, fruits, yoghurt
    Lunch – beef, potatoes and mixed vegetables
    Dinner – pancakes and salad.
    Add healthy snacks like dried nuts, yoghurts and peanut butter in between daily meals.

List Of High Calories Food To Gain Weight

  1. Potatoes
  2. Whole grain pasta
  3. Beans
  4. Salad
  5. Rice
  6. Pork
  7. Salmon fish
  8. Cheese.

Fruits That Increase Weight

Fruits help to keep you fresh and help digestion in the body.

  1. Avocados
  2. Mango
  3. Bananas
  4. Almond
  5. Coconut meat
  6. Strawberry
  7. Apple

Weight Gain Tips

Don’t be to hasty in gaining weight, else you might do it wrongly. Here are some things to avoid while you’re on a weight gain diet.

  1. Avoid smoking
    Smoking causes loss of appetite and affects the senses of taste and smell.
  2. Speak to a Dietitian
    A dietitian would help to create a perfect meal plan for your weight gain
  3. Avoid Stress
    Stress is one of the factors that lead to weight loss, having a healthy diet without adequate rest may not give the expected result.

If there are underlying health conditions that causes the weight loss you are experiencing, speak to a doctor. Knowing why you’re under weight helps you deal with it properly.


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