how to gain 10 kg weight in 1 week

how to gain 10 kg weight in 1 week

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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.