how to gain 10 kg weight in 1 week
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
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.