how to gain 10 kg weight in 1 week

how to gain 10 kg weight in 1 week | If you are looking for a diet schedule for fattening or a system to gain weight in a healthy and fast way, then you are in the right place because in today’s article we will learn about a diet to gain weight 10 kg in a week. This system depends on calculating the daily calories that the body needs on a daily basis until it reaches 10 kg per week. the week.

We will provide you a day schedule for weight gain 10 kg per week and meals to gain weight in a healthy and thoughtful . If you are looking for less than 10 overweight kg per week you can look at the previous our articles about diet program for weight gain 8 kg per week and diet to weight gain 3 kg week .

Why weight gain program is required frequently?

Oftentimes we think that people are looking for a diet or system to lose weight only, but in fact there are people who need weight gain programs and they are:

Athletes need weight gain programs in order to increase their muscle mass.
People who are extremely thin need healthy weight gain regimens as well.
Patients, people with weak nutrition, and those who suffer from a deficiency of some vitamins and minerals necessary for the body.
Some cosmetic cases require weight gain, especially for women, on a diet to gain weight with the gym for girls .
People with hyperthyroidism.
Extreme thinness as a result of genetic factors.

Healthy weight gain regimens (how to gain 10 kg weight in 1 week):

Before talking about how to gain 10 kg weight in 1 week, we must talk about the different types of weight gain regimes:

There is a 3000 calorie diet to gain weight
There is also a 3000 calorie diet for bodybuilding
Plus 3500 calorie diet
There is also a 4000 calorie diet
There is also a 5000 calorie diet
And a 7000 calorie diet

How can you apply a diet to gain 10 kilos in a week?

A diet to gain weight 10 kilos in a week needs a balanced daily number of calories throughout the week and is calculated as follows:

Each 1 kg equals 7700 calories.
This means that we need 7700 * 10 to reach 10 kg per week = 77000 calories.
77000/7 = 11,000 calories per day.
That is, we can apply a diet to gain 10 kilos in a week by eating 11,000 calories per day.

Diet schedule to gain 10 kilos in a week:

A diet schedule to gain 10 kg in a week includes 6 meals a day to achieve an increase of 10 kg per week in a balanced, healthy and sound manner:

breakfast:

Breakfast in a diet to gain 10 kilos in a week consists of tahini with fruits and toasted bread with butter:

Fruit meal with tahini:

400 grams of low-fat Greek yogurt.
8 tablespoons sesame butter 130 gr.
8 tablespoons of honey 180 gr.
3 apples 300 gr.
Pinch of salt and cinnamon.

We stir the ingredients together well in a bowl. This meal contains 2064 calories.

Buttered Toast Meal:
Two slices of brown bread 56 gr.
15 g butter spoon.

We put butter on the bread and heat it, and this meal contains 243 calories.

Total calories in breakfast 2064 calories + 243 calories = 2307 calories.

Snack after breakfast:

A snack after breakfast in a diet to gain 10 kg in a week contains cucumber salad and a protein shake:

Cucumber and Avocado Salad Meal:

Two cups of shredded lettuce 70 gr.
small tomatoes 300 gr.
Half a cup of cucumber slices 50 gr.
250 grams of chopped avocado.
Red pepper 60 gr.
3 tablespoons of lemon.

We cut the ingredients and mix them well in a bowl. This meal contains 550 calories.

Protein shake meal:

Two cups of low-fat milk 500 gr.
Whey protein powder 60 gr.

We put whey powder in milk, stir well and drink. This drink contains 484 calories.

Total calories in a snack after breakfast 550 calories + 484 calories = 1034 calories.

lunch:

Lunch in a diet to gain 10 kg in a week consists of spinach with chicken and yogurt fortified with protein:

Chicken spinach meal:

4 thin tortillas ready to fry 200 gr.
Chicken slices 150 gr.
Spinach 120 gr.
Cheddar cheese 120 gr.

We put the ingredients in the bread and enjoy the delicious meal, which contains 1162 calories.

Protein-fortified yogurt:

500 grams of low-fat Greek yogurt.

100 grams of whey powder.

Mix the powder in yogurt and eat it. It contains 1319 calories.

Total calories in lunch is 1162 calories + 1319 calories = 2481 calories.

Snack after lunch:

A snack after lunch in a diet to gain weight 10 kilos in a week contains a cheeseburger, yogurt and banana meal:

Meat sandwich meal:

4 slices of brown bread 115 gr.
8 slices of beef 230 gr.
A cup of shredded lettuce 50 gr.
spoon of mayonnaise 30 gr.
Cheddar cheese 50 gr.

We put the ingredients in the bread and eat it, and this meal contains 957 calories.

Banana Yogurt Meal:

230 grams of fat-free Greek yogurt.
Bananas 115 gr.

We cut the banana, put it on the yogurt and eat it, and this meal contains 239 calories.

Total calories in a snack after lunch are 957 calories + 239 calories = 1196 calories.

Dinner:

Dinner in a diet to gain 10 kilos in a week consists of chicken with mushrooms and broccoli soup:

Chicken Mushroom Meal:

Two tablespoons of olive oil.
3 tablespoons vinegar.
Two tablespoons of Mister Dijon.
Two cloves of garlic, mashed.
Chicken breast 900 gr.
Two cups of mushrooms.
Thyme spoon.

We bring a frying pan and put the ingredients together until they are cooked. It contains 1368 calories.

Broccoli Soup Meal:

Macaroni 200 gr.
Broccoli 200 gr.
pinch of salt
4 tablespoons of olive oil.
pepper spray.

We split the ingredients and then put them together in one bowl. This meal consists of 1370 calories.

Total calories in dinner is 1368 calories + 1370 calories = 2738 calories.

Snack after dinner:

A snack after dinner in a diet to gain 10 kg in a week contains salad, cottage cheese with honey and nuts:

Vegetable salad:

Mixed vegetables 400 gr.
Orange 200 gr.
Two tablespoons of lemon.

Mix the ingredients together in a blender. This meal contains 320 calories.

Cottage cheese with honey:

Two cups of cottage cheese 400 grams.
Two tablespoons of honey.
cinnamon spoon

Mix the ingredients together to get a meal that contains 456 calories.

50 grams of assorted nuts, almonds or walnuts.

Contains 392 calories.

Total calories in an after-dinner snack: 320 calories + 456 calories + 392 calories = 1168 calories.

The success of a how to gain 10 kg weight in 1 week:

In order to achieve the success of a how to gain 10 kg weight in 1 week, we needed 11,000 calories, and this is what we ate during the day, which means that we will get 77,000 calories per week, which is equivalent to 10 kg.