There can be several reasons for an adult to be underweight. The reasons may include stress, medication or can be the result of deliberate weight loss.
Maintaining the appropriate weight is essential for ensuring that you are healthy and fit. It is equally essential for ensuring successful functioning of every organ.
There are many adults who are looking for safe and healthy weight gain process. Though there are many, not all of them are effective therefore it is advised to choose the diet very carefully.
Also, following an effective diet plan will start showing results within just a few days. In this article, we are sharing an effective diet plan for gaining weight. This diet if followed for 7 days religiously will result in weight gain.
Tips to gain weight quick within 7 days
If you are someone who is planning to gain weight in a health way and within 7 days and you consider it easy, it’s time for you to re-think.
The process of weight gain is certainly not that easy, however, when a proper diet is followed in addition to some healthy habits which are mentioned below will lead to healthy weight gain within no time. To know more about these tips, keep reading.
Follow a nutrient dense diet to gain weight
Following a diet to gain weight is very essential and the above-mentioned weight gain diet is just perfect to gain weight within just 7 days.
Following a diet is having immense benefits while weight gain, just like during weight loss. Make sure that you stick to high calorie food items like nuts, eggs and beans for better and fast results.
It is very important to remember that even if you are aiming to gain weight, you still don’t have the liberty to consume anything and everything that you want. Make sure that you refrain yourself from food items like burgers and potato fries.
Don’t stop exercising
If you are someone who thinks that workouts are only for weight loss, then you are completely wrong. In order to consume more calories compared to what you eat, you need to practice regular muscle building exercises for instance, squats, deadlif
ts, twist curls and much more.
It is essential to follow a particular exercise set daily and make sure that you lift heavy weights in one go rather than repeating each exercise. Take a rest of 3 minutes between each set.
Consume double amount of food in order to gain weight
For some, this tip might sound exciting; however, when it comes to performing the tip practically, you will surely find it difficult. Previously, if you were consuming three meals a day, you must now consume 6 meals a day which is tough.
For the first few weeks, you might find yourself forcing yourself to eat more. Each 500 calories that you eat per day will add only a pouch to your existing weight in a week.
Everyone is different therefore the calorie requirement for everyone is different. You must make sure that you consume the right amount of calorie that your body needs and keep a count of it. Follow these tips along with the diet to gain weight within just a week.
Day 1
Breakfast
For breakfast, have a bowl of oatmeal with whole milk, dried fruits and nuts. You can have a glass of orange juice with it.
Snack
Have a cereal bar with banana as your snack.
Lunch
For lunch, it is necessary to have heavy food items. You can have baked potatoes with tuna with a generous amount of grated cheese on top.
A portion of fruit gelatin and heavy dessert can also be eaten with this. Also, make sure that you have an apple and a few squares of dark chocolate with your lunch.
Dinner
For your dinner, you can have a portion of grilled chicken with avocado salad and whole grain bread. You can also add olive oil to your food. For dessert have a bowl of yoghurt and top it with seasonal fruits.
Snack
Post-dinner snack is a very important part of this weight gain diet. Have a glass of vanilla smoothie made out of whole milk.
Day 2
Breakfast
For the second-day breakfast have two scrambled eggs with whole milk. Serve your breakfast with two slices of whole grain bread and a glass of fresh orange juice.
Snack
Have a bowl of yoghurt with peaches.
Lunch
Prepare a plate of chicken pasta salad and have it as your lunch on day 2. Additionally, have a quarter bar of dark chocolate with it.
Snack
For an evening snack have a sliced avocado with whole grain crackers.
Dinner
Meal like stir-fried turkey cooked using vegetable oil with onions, tomatoes and peppers served with brown rice perfect for day 2 dinner. With this have a banana for dessert.
Snack
Drink a glass of whole milk with a cookie for a post-dinner snack.
Day 3
Breakfast
For day 3 breakfast have a bowl of whole grain cereal with whole milk and top it with sliced mango.
Snack
Have crackers topped with some mashed banana for your snack.
Lunch
Have the leftover turkey from the previous day as your lunch with an apple.
Snack
In the evening, have a packet of trail mix and top it with a generous amount of cheese.
Dinner
For dinner have grilled tilapia with sweet potatoes, roasted bell peppers and some couscous. Also, have a one glass of fresh orange juice.
Snack
Prepare a strawberry smoothie using whole milk and have it as your post-dinner snack.
Day 4
For day 4, follow ‘Day 1’ diet but substitute the tuna with beans in your lunch and have salmon instead of chicken for dinner.
Day 5
Breakfast
A hard-boiled egg with two toast slices and fresh mango juice.
Snack
Have a packet of low-salt potato chips with a peach.
Lunch
Have a ham-salad sandwich made out of whole grain bread, yoghurt and two squares of dark chocolate.
Snack
Prepare a banana and peanut smoothie with whole milk and have it as snack post lunch.
Dinner
For dinner cook some salmon and prawns in using vegetable oil and serve it with whole wheat pasta and tomato sauce. Also, have some fresh fruit salad with it.
Snack
Drink a glass of whole milk with a cookie.
Day 6
Follow the diet of ‘Day 3’ by substituting stir-fry leftover seafood pasta and salmon for lunch and chicken breast for dinner.
Day 7
Breakfast
For the breakfast on the final day have oatmeal cooked using whole milk topped with fresh mangoes and chopped almonds.
Snack
Prepare a mix of curd, raisins and cereal bar and have it as your snack.
Lunch
Cook a peanut butter sandwich with whole grain bread. Drink a glass of fresh juice and cookie with the sandwich.
Snack
Have crackers with mashed avocado.
Dinner
Prepare a salad with lentils, mackerel and anchovies, drizzle some olive oil on it and have it with whole grain bread as your dinner.
Snack
Drink a banana smoothie made using whole milk.
So this is the diet which needs to be followed for 7 days straight. Also, make sure that you go for a doctor checkup to ensure that the weight loss is a not a severe issue and has not happened because of any serious health issue.
