How to weight gain at home – fast and naturally in 7 days

Everyone is behind weight loss programs these days. At the same time, many people struggle with weight gain. Gaining weight is not difficult and can be achieved simply by reversing a few key diet principles. Certain basic calculations and lifestyle changes can yield impressive results.

How to gain weight at home in 7 days

Here we make a list of tips that can help you gain weight naturally within a week without causing any health problems. Try to follow these weight gain diet tips and you will see the result within 7 days:

1. Eat lots of protein

Proteins make up the building blocks of your muscles. Consuming adequate protein is required to gain muscle mass rather than just fat. If you’re trying to gain weight, aim for 0.7 to 1 gram of protein per pound of body weight (1.5 to 2.2 grams of protein per kilogram). High-protein foods include meat, fish, eggs, many dairy products, legumes, nuts, and others. Protein supplements like whey protein can also be useful if you’re struggling to get enough protein in your diet.

2. Eat Repeat Eat

Eat at least 3 meals a day and be sure to get plenty of fat and carbohydrates.

3. High-energy foods for weight gain

Eat lots of high-energy foods. Add lots of spices, condiments, and sauces to make the food tasty and allow you to eat more of it. are high-energy foods

Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
Dried fruits: raisins, dates, prunes, and others.
High-fat dairy products: whole milk, full-fat yogurt, cheese, cream.
Grains: Whole grains like oats and brown rice.
Meat: Chicken, beef, pork, lamb, etc. Choose fatter cuts.
Tubers: Potatoes, sweet potatoes, and yams.
Dark chocolate, avocados, peanut butter, coconut milk, granola, and trail mix.

4. Do not drink water before meals or with meals as this can reduce food intake.

5. Eat a snack before bed

Squeeze in an extra meal or snack whenever you can e.g. B. before going to bed.

6. Big Bowl

Use big plates when trying to get more calories. This increases the absorption of good nutrients and helps the body increase weight gain faster.

7. Good sleep

Sleep is very important for muscle growth.

8. Mix foods

If you have a mix of foods on your plate, eat the high-calorie and high-protein foods first. Eat the vegetables last.

9. Don’t smoke

Smokers usually experience weight loss. Giving up smoking can lead to weight gain.

10. Milk

Drink milk and weight gainer shakes that are rich in protein, carbohydrates, and calories, this helps increase muscle and weight gain while sitting at home.

11. Weight Gain Supplements

You can also try supplements like creatine monohydrate to gain weight naturally. Just take 3-5 grams per day. However, it can take three to four weeks for muscle stores to be maximized. It is better to consult a naturopathic doctor before starting any weight gain supplements.

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