Are you looking foe a diet for gain weight in just 7 days? If so, then this guide is for you. No need to read a lot of boring facts about gaining weight, this will tell you just the minimum essential things you need to do in order to gain weight fast. Not everyone wants to gain weight. However, there are diets that can help you if you need to gain weight fast. The key is to ensure you are eating high-quality foods while providing your body with plenty of calories to build muscle and stay energized.
How does the diet for weight gain in 7 days work?
To some people, the thought of gaining weight in seven days sounds unrealistic but it is actually achievable. Weight gain in a week is not easy but with patience, the right habits, and a good diet, it is attainable. The diet for weight gain in 7 days involves increasing your calories intake and the consumption of certain foods.
For this diet to work you need a calorie surplus; you need to consume more calories than what your body requires. This can be determined by utilizing a calorie calculator. The calories our body needs vary due to such factors as height, age, gender, activity level and weight. Since the aim of the nutrition plan is to gain weight in 7 days, you need to consume between 700 to 1000 calories more than your body’s maintenance level. Below are some tips to help you:
- Be patient
- Adopt a nutrient-dense diet
- Avoid processed and packaged foods because they are high in sugar and unhealthy.
- Do not skip dinner
- Don’t stop exercising instead embrace muscle building exercises
- Increase your portion size as you need more calories, i.e., consume the double amount of food
- Get maximum sleep and rest
- Hydration is very important
- Get rid of foods that contain bad fats
- Track your calories and weigh yourself throughout the diet
- Add high-calorie snacks to your meal plan
- Avoid smoking and drinking alcohol
Eleven amazing foods for the 7-day weight gain diet
An ideal diet for weight gain must provide you with essential nutrients. It is imperative to not just be fixed on food calories, but also on the nutritional benefits that they can provide. Here, we have compiled amazing foods to consume for the 7-day weight gain diet.
Milk is a great source of diverse minerals and vitamins like calcium, protein, vitamins, and D. It also offers a combination of carbohydrates, fats, and proteins. The major type of proteins in it are casein and whey, which are known to aid the reduction of cholesterol levels and blood pressure. These proteins can also contribute to the development of lean muscle. Milk is excellent for anybody looking to gain weight, especially the type of milk that contains generous amounts of fats because it can offer you more calories. A study showed that women who drank skim milk after participating in resistance training, built muscles more effectively than other women who took soy milk. Drinking milk can also aid the prevention of bone fractures and osteoporosis. However, if milk upsets your body system, it is not a great choice to add to your 7-days weight gain diet.
2. Nuts and nut butter
These are perfect choices for your 7-day weight gain diet, as they have lots of calories. For example, ¼ cup serving of raw almonds contains up to 170 calories with six grams of protein, 15 grams of healthy fats, and about 4 grams of fiber. Nut butter is calorie-dense too and can be added to different dishes or snacks. In addition, only purchase nut butter that does not contain extra oils and sugar. Other nuts that contain high calories include pistachios, cashews, walnuts, and Brazil nuts.
3. Homemade smoothies
Homemade protein smoothies are a fast way to gain weight. As most commercial versions of protein smoothies are loaded with sugar and lack enough nutrients, the best method is to make them yourself. Another advantage of making them at home is that it gives you full control over the nutrition content and flavor. For the 7 days weight gain diet, you can make smoothies like vanilla berry shake, caramel apple shake, super green shake, chocolate hazelnut shake, strawberry peanut butter banana smoothie, strawberry avocado smoothie, and blueberry avocado smoothie.
4. Oily fish
Oily fish are great sources of amazing nutrients like protein and omega-3 fatty acids that can give the body protection against certain diseases. Consuming oily fish can reduce the risk of arthritis, cancer, and heart disease. Salmon contains up to 250 calories and 12 grams of good fats that can accelerate your weight gain. Other types of oily fish that you can add to your diet include kippers, mackerel, herring, eels, sardines, pilchards, and trout.
5. Red meats
Red meat is ideal for muscle building, as it contains a powerful amino acid called leucine. Leucine is important in triggering the protein synthesis of muscles and developing new muscle tissues. In addition, red meat contains about 456 calories and almost 49 grams of protein. For this diet, consider going for fattier cuts than lean meats to help you gain weight quickly. One of the best parts of beef that are fatty is brisket. It contains up to 300 calories per 85 gram serving.
6. Starchy foods
Starchy foods like potatoes are perfect for a weight-gain diet. They are cost-effective and can be consumed to enhance the growth of the muscles. Starchy foods are great for the 7 days weight gain diet because they can boost your calorie intake. Starches are also a great source of carbs that have diverse benefits such as energy provision and improved gut health. Excellent options to add to your diet include quinoa, rice, pasta, peas, lentils, and dried beans.
7. Dried fruits
While most people think that fruits do not retain a great percentage of their nutrients when dried, this is not true. Dried fruits retain most of their minerals and vitamins and are rich in antioxidants. During the 7-day weight gain diet, it is necessary to eat healthy snacks and dried fruits are a great option. In addition, you can combine dried fruits with proteins like cheese, meat, or protein shakes. Apricots, currants, raisins, dates, prunes, and figs are some of the dried fruits to consume on the one-week weight-gain diet.
8. Cereal bars
Cereal bars are also healthy snacks for this diet. They are also ideal to consume before or after a fitness session because they are a combination of both fast and slow-digesting carbohydrates. You can enjoy them with other protein foods like boiled Greek yogurt, eggs, and protein smoothies. However, ensure you add only cereal bars that do not contain preservatives and extra sugar to your diet.
9. Whole eggs
If you are utilizing this diet to build muscles, you must consume eggs. They contain a mix of powerful proteins and fats. A large raw egg has about seventy-four calories. Enjoy the versatility of eggs by frying, poaching, baking, scrambling, or boiling them. In addition, use eggs in muffins, desserts, casseroles, and salads.
Which food is best for weight gain?
If you’re underweight and looking to gain weight, it’s very important to do it right.
Consuming soda, donuts, and other junk foods may help you gain weight initially, but it can increase your risk of heart disease, diabetes, and cancer
A healthier approach to gaining weight involves gaining a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat
A recent animal study suggests that belly fat specifically may be correlated with increased cancer risk
A high percentage of body fat also increases your chances of developing type 2 diabetes and other health problems, even if you are not overweight
To gain weight healthily, focus on eating more nutrient-dense foods and living an overall healthy lifestyle that involves exercising, getting enough sleep, and reducing stress, if you can.
This article outlines simple strategies to quickly gain weight — without increasing your risk of disease.
It’s important to eat mostly healthy foods even when you’re trying to gain weight.
Why is gaining weight important?
While about 74 percent of adults in the U.S. are either overweight or obese, there are also many people with the opposite problem of being underweight
Some individuals may be naturally underweight due to genetics or a fast metabolism. Being underweight may also be indicative of poor nutrition or underlying health conditions
Additionally, many people who are not clinically underweight may still want to gain some muscle and put on weight for other reasons.
Whether you’re clinically underweight or simply struggling to gain muscle weight, the main principles are the same.
Different strategies for gaining weight
Whatever your reasons are for wanting to gain weight, there are a variety of strategies you can use to bulk up.
Below, we’ve outlined several different ways to help you gain weight.
Increase your caloric intake
The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.
You can determine your calorie needs using this calorie calculator.
If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator. If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.
Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.
You don’t need to count calories for the rest of your life, but it can help to do it for the first few days or weeks to get a feel for how many calories you’re eating. There are many great tools out there to help you.
To gain weight, you need to eat more calories than your body burns. Aim for 300–500 calories per day above your maintenance level for slow weight gain or 700–1,000 calories if you want to gain weight fast.
Increase your protein intake
Adequate consumption of high quality proteins from animal products is essential for optimal growth, development, and human health
A 2020 study of 23 individuals demonstrated that increasing protein will increase lean muscle mass
To promote skeletal and muscle growth and physical strength in healthy adults with minimal to intense physical activity, the Recommended Dietary Allowance of protein is between 1.0 to 1.6 grams of protein per kilogram of body weight per day
Up to 2 grams per kilogram of body weight of protein per day may be safe for healthy adults, with the upper limit at 3.5 grams per kilogram of body weight per day.
High protein foods include meats, fish, eggs, many dairy products, legumes, nuts, and others. Protein supplements like whey protein can also be useful it is difficult for you to get enough protein in your diet.
However, protein may also reduce your hunger and appetite significantly, making it harder to get in enough calories
Additionally, eating too much protein may also increase your risk of heart disease
Talk with a doctor to see if increasing your protein intake would help you achieve your goal to gain weight in a safe way.
Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight in addition to other nutrients.
Increase your intake of carbs and fat
Many people try restricting either carbs or fat when trying to lose weight.
This may make it hard to gain weight, as it will make it harder to get in enough calories.
Eat plenty of high carb and high fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat, and carbs at each meal.
You may want to avoid eating plans such as intermittent fasting. This eating plan can be useful for weight loss and other benefits but can make it much harder to eat enough calories to gain weight
Make sure to eat at least three meals per day and try to add energy-dense snacks whenever possible.
To gain weight, eat at least three meals per day and make sure to include plenty of fat, carbs, and protein.
Increase your intake of energy-dense foods
It’s very important to eat mostly whole foods, like fruits, vegetables, whole grains, and legumes.
However, these foods tend to be more filling than processed junk foods, making it harder to get in enough calories.
Using plenty of spices, sauces, and condiments can help with this. The tastier your food is, the easier it may be to eat a lot of it. Toppings may also add additional calories.
Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.
Here are some energy-dense foods that may help you gain weight:
- Nuts like almonds, walnuts, macadamia nuts, and peanuts
- Dried fruit, including raisins, dates, prunes, and others
- High fat dairy, such as whole milk, full-fat yogurt, cheese, and cream
- Fats and oils like extra virgin olive oil and avocado oil
- Grains, including whole grains like oats and brown rice
- Meat, such as chicken, beef, pork, and lamb; you can also choose fattier cuts
- Tubers, including potatoes, sweet potatoes, and yams
- Other energy-dense foods like dark chocolate, avocados, peanut butter, coconut milk, granola, and trail mix
It may be a good idea to avoid over-consuming vegetables and fruit if gaining weight is a priority for you. The fiber in fruits and vegetables can lead you to feeling full faster. This can leave less room for energy-dense foods.
Base your diet on energy-dense foods as much as possible, as they contain many calories relative to their weight without processed sugars or unnatural ingredients.