how to gain 5 kg weight in 1 week

how to gain 5 kg weight in 1 week

Bysehajmal

how to gain 5 kg weight in 1 week

how to gain 5 kg weight in 1 week | Are you suffering from thinness and looking for a diet to gain weight , with different weight gain systems that depend on raising daily calories, we had to choose the best healthy diet for you to gain weight .

While obesity has become a major public health risk, being underweight can also cause health problems. However, there are still a lot of misconceptions about the correct ways to gain weight safely. Some methods of gaining weight can have severe short- and long-term effects on health. This poses a challenge for people who need to gain weight and for those who are at a healthy weight but want to build muscle.

In this article from the Jamal Health website, we will review tips for safe and healthy weight gain and how to gain weight healthily. Consuming more calories than the body burns will lead to weight gain, and the amount of calories needed to achieve this varies from person to person, so today we will learn about a diet to gain weight 5 kilos in a week.

 

The importance of weight gain programs

We need to know the benefits and drawbacks of weight gain as well and this depends on the methods we use to gain weight such as:

  • Eat healthy foods that help in increasing body weight.
  • Or exercise is also one of the best ways to gain weight, as adding body mass helps prevent the body from severe injuries
  • Weight gain becomes healthy only when a person is active in daily life and this helps in keeping the whole body in good shape.
  • But it should be noted that excessive weight gain is not suitable for the well-being of the human body in general.
  • As gaining a lot of body mass leads to obesity and will in turn lead to a person’s exposure to some diseases such as diabetes , heart failure and high blood pressure .
  • The first benefit of gaining weight is that it protects the body from injuries and those individuals who practice strength exercises rely on gaining more mass as it makes the body resistant to any serious injuries.
  • Often, individuals who play rugby and soccer, suffer from internal injuries, broken bones, and excess body mass prevents the outer skin from such incidents.
  • Another benefit of being overweight is a woman’s fertility benefit, because underweight women lack sufficient body mass to sustain pregnancy and the fetus has less uterine space compared to heavyweight women.

 

Table of tried weight gain in a week of 5 kg:

Gaining weight can be as difficult as losing weight, and while the main focus is on increasing your energy and protein intake, it is also important to maintain a healthy, balanced diet without eating too many foods that may be high in calories.

We are going to give you a 7-day weight gain chart that will help you figure out how to get higher protein and increase calories from well-thought-out healthy foods for energy like lean meats and dairy, eggs, seeds and nuts.

 

The first day on a diet to gain 5 kilos in a week
breakfast:

Peanut butter on whole grain toast:

  • Toasted whole grain bread.
  • 2 tablespoons of peanut butter.
  • Sprinkle with honey as desired.
  • Served with 1 hot milk chocolate.
  • One serving of fruit (eg one medium pear or an orange).
the lunch:

Chicken and pasta salad:

  • Cooked chicken.
  • spaghetti.
  • 1 cup leafy green vegetables (such as spinach and watercress).
  • Tomato + avocado + crumbled feta cheese + olive oil / vinaigrette.
Dinner:

Lamb chops and vegetables:

  • Fried lamb chops sliced ​​with olive oil.
  • Served with mashed sweet potatoes made of milk and olive oil.
  • 2 cups of cooked vegetables.
Dessert on the first day:
  • Fresh fruit and cheese platter: cut and serve with a variety of fresh fruits
snacks:
  • A handful of nuts and/or seeds.

 

The second day of a diet to gain weight 5 kilos in a week
the breakfast

Fruit chia porridge:

  • 2 tablespoons of chia seeds .
  • Rolled oats.
  • 1.5 cups of whole milk.
  • 1 serving of fruit (for example, 1 medium banana or 6 dried prunes).
the lunch:

Egg, Cheese and Salad Rolls:

  • 2 boiled and mashed eggs.
  • 2 slices of cheese + avocado.
  • 1 cup salad greens (such as lettuce, cucumber, carrots, and capsicum) wrapped in tortillas (2 rolls) + 1 cup fruit juice.
Dinner:

Baked salmon, couscous and vegetables:

  • Oven baked salmon fillet.
  • Sprinkled with sesame oil and sesame seeds + couscous.
  • 2 cups of cooked vegetables. Serve it with hummus.
candy:
  •  Fruit Salad: Fresh fruit salad with ice cream.
Snacks:
  • A handful of nuts and/or seeds.
  • Fruit toast with butter and/or jam.

 

The third day in (how to gain 5 kg weight in 1 week)
breakfast

Spanish omelette with sweet potatoes (1 serving):

  • Served with 1 café latte.
  • Or hot chocolate made with whole milk.
the lunch:

Lentil, vegetable and barley soup:

  • Lentils with 1 cup of chopped vegetables (such as carrots, pumpkin,leeks, and onions ), vegetable broth, and barley.
  • Serve with a little natural yogurt . + Fruit pill.
Dinner

Spaghetti Bolognese:

  • Minced meat with tomatoes, tomato puree, herbs and garlic served on pasta and then sprinkled with cheese.
  • 1 cup salad (such as spinach, carrots, and cucumbers) with olive oil dressing .
Candy:
  • Fruit juice: made with 1 cup milk + 1 tablespoon nuts + fruit (such as mango or small berries).
Snacks:
  • 20 grams of cheese + canned tuna in oil on whole grain crackers.

 

The fourth day in (how to gain 5 kg weight in 1 week)
breakfast

Whole grains with milk and fruit:

  • Whole grains + whole milk + 2 tablespoons of flaxseed .
  • 1 serving of fruit (eg 6 dried apricots or 4 baby plums).
the lunch:

Chicken and pasta:

  • Lean chicken strips + noodles.
  • 1 cup vegetables (such as beans, peppers, spinach, and carrots) cooked in sesame oil.
  • Sweet soy sauce.
  • Sprinkle sesame seeds.
Dinner:
  • Fried rice served with 2 cups of mixed vegetable salad.
Candy:
  • Fruit Ice Cream: Made with frozen fruits (such as bananas or mangoes) with Greek yogurt.
Snacks:
  • 1 serving of fruit (for example, 5 prunes or a cup of fresh fruit salad).
  • 1 cup hot chocolate made from whole milk.

 

The fifth day in (how to gain 5 kg weight in 1 week)
Breakfast

Boiled eggs with mushrooms and avocado (1 serving):

  • Served with 1 café latte.
  • Or hot chocolate made with whole milk.
the lunch:

Fish and chips:

  • Dip the fish fillets in flour and eggs, then breadcrumbs and fry in canola oil.
  • Served with thick potato chips and lemon slices.
  • 2 cups of vegetable salad with olive oil dressing.
  • + 1 serving of fruits.
Dinner:

Chicken Mango and Corn:

  • Grilled chicken thighs served with mango and corn chutney.
  • 1.5 cups of baked vegetables (such as carrots, onions, and beans) in olive oil.
Candy:

Yogurt parfait:

  • One layer of yogurt and muesli.
  • Put oats on it a handful of nuts or seeds.
Snacks
  • Banana slices + ricotta cheese.
  • Nut butter on toast.

 

The sixth day on (how to gain 5 kg weight in 1 week)
breakfast

Fruit toast with berry juice:

  • Slices of fruit toast brushed with butter or jam, as desired.
  • Served with a smoothie made from 1 cup whole milk + 1 cup berries + 2 tablespoons flaxseed/sunflower/almond.
the lunch:

Tuna and Quinoa Salad:

  • Tuna in oil mixed with 3 bean mixture.
  • 2 cups salad greens (such as leafy greens, tomatoes, cucumbers, carrots, and peppers).
  • Cooked quinoa + olive oil / vinaigrette.
Dinner:
  • Fish pie.
  • Served with 2 cups of mixed vegetable salad.
Candy:

Pavlova and fruits:

  • Pavlova topped with fresh fruit salad.
  • Served with custard.
Snacks
  • Yogurt cup.
  • 3 whole grain crackers with hummus.

 

The seventh day in a diet to gain weight 5 kilos in a week
Breakfast:
  • Bechamel eggs with spinach (1 serving).
  • Served with 1 café latte.
the lunch:

Beef and Noodle Soup:

  • Thin slices of beef + noodles or fresh rice.
  • 1 cup vegetables (such as bean sprouts, carrots, and broccoli) cooked in vegetable broth.
  • Sprinkle green onion cubes.
  • 1 serving of fruit (for example, an apple or a medium banana).
Dinner:

Roast beef with vegetables:

  • Low fat roast beef.
  • Grilled potato.
  • 1.5 cups of grilled vegetables.
  • Olive oil for cooking.
Candy:

Fruit crepe :

  • Sliced ​​fruit and ricotta cheese wrapped in a crepe.
  • Sprinkle on syrup or honey, if desired.
Snacks:
  • Yogurt cup.
  • A handful of nuts and/or seeds.

 

At the end of the article how to gain 5 kg weight in 1 week:

In an article how to gain 5 kg weight in 1 week, we learned about the most important foods that help to gain weight in a healthy and sound manner. If you are looking for more different weight gain programs, you can visit our previous articles:

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