How to gain weight 10 kg per week
Weight loss
is difficult to maintain ideal weight, but it is necessary. It helps the body to perform its functions correctly, such as controlling fluid levels more easily, blood circulation in the body more effectively, and lower susceptibility to diseases, such as; Diabetes, heart disease, cancers, gallstones, degenerative arthritis, breathing problems, sleep apnea, as well as the possibility of feeling complacent and increasing the desire to perform health tests and recommendations in the lifestyle, it should be noted that thinness has several reasons, Such as ; Feeling depressed, tired, anxious, or getting sick; Such as cancer, or chronic obstructive pulmonary disease, as it is that weight loss is caused by a decrease in fluid levels in the body,Muscle mass, or fat.
How to gain weight 10 kilos in a week
There are several factors that may affect an individual's weight, including these factors; The environment, family history, heredity, metabolism, behavior or habits, and the problem of thinness can be overcome in several ways, and we mention it in the following:
-Increased calories consumed:
As the energy obtained by the body from drinks and foods is recommended to be commensurate with the energy that the body uses to breathe, digest and physical activity to maintain the appropriate weight for the body, and in the case of wanting to lose weight, it is important to consume more calories than the body needs.
-Increased protein intake:
As this nutrient is considered one of the most important nutrients for healthy weight gain, and muscle is formed from it while the lack of it in the body leads to the conversion of most of the extra calories into fats stored in the body, and studies indicate that a diet rich in protein in an excessive period Nutrition leads to the conversion of many extra calories into muscles. As for the desire to gain weight, it is advised to consume between 1.5 to 2.2 grams of protein per kilogram of body weight; However, it is worth noting that protein may reduce appetite.
-Consume a minimum of three meals a day:
It is also recommended that these meals contain large amounts of protein, fat, and carbohydrates in each meal.
-Consumption of healthy drinks:
It is recommended to avoid sugary drinks that are rich in sugars, such as soda, tea, and sweetened coffee, because they do not contain nutritional value, and nutritional drinks can be consumed instead, such as: shake without added sugars, or regular milk.
-Ensure that you consume healthy snacks:
those that contain a large amount of protein and healthy carbohydrates, such as; Protein bars or drinks, flakes with chickpeas or peanut butter, as well as those that contain healthy fats, as they are important for heart health, such as; Nuts, avocado.
-Doing aerobic exercise:
While a lot of aerobic exercise aims to burn calories, strength training can contribute to gaining weight by building muscle, and among these exercises: weight lifting, or yoga.
•Diet to gain weight
The best way to gain weight lies in raising the amount of food in each meal, while making sure to eat healthy and light snacks between the main meals. Here comes an example of a diet that provides 3000 to 3500 calories a day, and 100 to 120 grams of protein, and it is expected that following it Weight increases from kilograms to kilograms and a half per week:
•Before breakfast: as mentioned:
-a cup of tea or coffee with whole milk.
-Two tablespoons of sugar.
-Two pieces of biscuit.
•Breakfast: the following points clarify its components:
-fruit; Like a cup of orange juice, or a whole orange bean.
-Half a cup of breakfast cereal or porridge, with half a cup of whole milk, two tablespoons of sugar or honey, or a tablespoon of raisins.
-Boiled egg, or sausage.
-A slice or two of toast with whole wheat with 30 grams of vegetable butter, 1 tablespoon or two of jam or honey.
-Drinks; A cup of coffee, or tea with whole milk, and two tablespoons of sugar.
•Snack between breakfast and lunch: It contains one of the following two points:
-a drink containing milk, such as; Cappuccino made with half a cup of whole milk, and two tablespoons of sugar.
- Fruit juice with a snack, such as a cup of fruit juice with 30 grams of peanuts or dried fruits.
•Lunch: which includes the following:
-Half a cup of soup.
-One hundred and twenty grams of meat, fish or chicken.
-A large piece of potato, rice, or pasta.
-Half a cup of cooked vegetables or half a cup of salad with a spoon of salad dressing or mayonnaise.
-Half a cup of boiled, sweetened, or canned fruits with one tablespoon of ice cream or half a cup of custard.
-Two or three whole wheat biscuits with two tablespoons of vegetable butter and 30 grams of cheese.
Drinks; A cup of coffee or tea with whole milk, and two tablespoons of sugar.
•Snack between lunch and dinner: It contains one of the following two points:
-two sandwiches of whole wheat bread stuffed with vegetable butter, and two tablespoons of peanut butter.
-Three or two pieces of chocolate biscuit. A cup of tea with whole milk, with two tablespoons of sugar.
•Dinner: In the following points mentioned:
-A cup of fruit juice.
-Ninety grams of meat, fish, cheese, or two eggs.
-Half a cup of cooked vegetables, or half a cup of salad with a spoon of salad dressing or mayonnaise.
-Half a cup of cooked rice, pasta, or potatoes.
-Half a cup of ready-to-eat pudding or two cups of ice cream. Drinks; Like a cup of coffee, or tea with whole milk, and two tablespoons of sugar.
•Meal before bed: It contains the following:
-a cup of a drink consisting of chocolate powder, barley, mixed with hot water and milk.
-Two or three biscuits.
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