Can the Body Gain Weight in a Week?
It is noted that significant weight loss is not beneficial for health, as it may increase the risk of weakened immunity, brittle bones, and fatigue. However, it is not possible to gain weight in just a week; the increase should be gradual to reach a healthy weight. The recommended natural weight gain is about 0.5-1 kilogram weekly, and it is important to mention that the amount of weight gain varies from person to person. It should be emphasized that consuming more calories than the body burns is the best way to gain weight healthily, through a diverse range of nutrient-rich foods. It is worth noting that processed foods contain high amounts of calories but provide less nutritional value compared to whole foods. It is advised to consult a healthcare provider before making any dietary changes for those who may be experiencing underweight issues.
Beneficial Foods for Gaining Weight
Gaining healthy weight requires following a balanced diet, just like weight loss. This doesn’t mean overeating fast food, so it is essential to consult a healthcare provider to tailor a weight gain program for underweight individuals. It should be noted that gaining weight may not be easy; however, eating certain foods can help, and these foods can also contribute to muscle gain and overall health improvements. Some of these foods include:
- Milk: Milk can be added to the daily diet for those looking to gain weight, as it contains fats, carbohydrates, and proteins, along with being a rich source of vitamins and minerals, including calcium. The protein found in milk is beneficial for those trying to build muscle.
- Yogurt: Whole milk yogurt also contains protein and nutrients, and it is advisable to avoid flavored or low-fat varieties as they often have added sugars. Fruits or nuts can be added to yogurt to enhance flavor and increase calorie intake.
- Red Meat: Eating red meat contributes to muscle building and weight gain, as it contains compounds like leucine and creatine that are essential for increasing muscle mass, along with proteins and fats that aid in weight gain. It is recommended to choose lean cuts of meat over fatty cuts to maintain heart health.
- Whole Grain Bread: Bread contains complex carbohydrates that support weight gain, and choosing types with seeds adds more health benefits.
- Starchy Vegetables: Such as potatoes, peas, corn, carrots, winter squash, and beets, which have higher calorie content than water-rich vegetables like broccoli, cauliflower, zucchini, green beans, and cucumber.
- Fruits: Bananas, pears, apples, pineapples, and dried fruits such as raisins, dates, apricots, etc., have higher calorie content than water-rich fruits such as oranges, peaches, plums, berries, and melons. Canned fruits stored in heavy syrup are recommended for additional caloric intake instead of fruit juices.
- Healthy Oils: Adding more fats increases caloric intake, but healthy fats and oils should be chosen. For example, olive oil rich in monounsaturated fats can be added to pasta, bread, or vegetables. Canola oil is also rich in omega-3 fatty acids and monounsaturated fats and can be used in cooking.
- Nuts and Seeds: Nuts and seeds provide polyunsaturated fats that add healthy calories to the diet, like Brazil nuts, almonds, walnuts, pecans, cashews, sunflower seeds, flaxseeds, and pumpkin seeds. It’s advisable to consume a handful of nuts and seeds or sprinkle chopped nuts over ice cream, yogurt, or salads. Different types of nut butter can also be included to further increase caloric intake.
- Granola: Preparing granola in advance and having it available throughout the day can help easily attain calories, especially when unable to consume large meals. It is a mix of dry whole grains, nuts, seeds, and dried fruits, which can include dark chocolate pieces or peanut butter chips to enhance flavor and calories.
- Salads: Salads can be made with added chickpeas, beans, green peas, corn, chopped vegetables, sunflower seeds, chopped nuts, raisins, cheese, lean meats, tuna, and croutons instead of relying heavily on lettuce. For calorie increase, large amounts of oil and vinegar can be added while avoiding creamy dressings that are calorie-dense but high in saturated fats.
The Importance of Exercise for Gaining Weight
It is recommended to perform resistance training 2-3 times a week as it aids muscle building. Examples of resistance training include using free weights, weight machines, body weight, or resistance bands. Muscles need sufficient recovery time since growth occurs during this recovery; thus, it is essential to avoid overworking them by exercising beyond the recommended frequency. Additionally, it is advisable to minimize aerobic exercises and cardio since they burn fat and maintain muscle mass without increasing it. However, these exercises should not be entirely avoided but practiced in moderation to help achieve the desired body shape.
Tips to Help Gain Weight
Here are some healthy methods that assist in weight gain for those struggling with being underweight:
- Drink Smoothies and Juices: Healthy shakes made from milk and fresh or frozen fruits should be consumed; avoid diet sodas, coffee, and other low-calorie beverages with minimal nutritional value.
- Snack Regularly: It is advised to have a small meal every 3-5 hours throughout the day, which helps increase food intake without excessive fullness. A pre-bedtime snack is recommended, such as a sandwich with peanut butter and jam, avocado with chopped vegetables and lean meats or cheese. It is essential that these snacks are nutrient-dense, including nuts, peanut butter, cheese, dried fruits, or avocados.
- Drink Water Away from Meals: To reduce feelings of fullness, it is advisable to avoid drinking water or other fluids 30 minutes before meals and to sip fluids with meals in small amounts.
- Individuals with lactose intolerance or vegans wishing to gain weight may use soy milk, almond milk, coconut milk, or rice milk, and incorporate nut butters, seeds, tofu, olives, avocados, and vegetable oils into their diet to increase calorie intake.
