Gain Weight in 1 Week Diet Make Your Loved Ones Surprised

Is there any weight gain in a 1-week diet good?

Many people may be underweight and have eaten more than normal but not gaining weight but not gaining muscle, gaining weight, and gaining fat is probably not what you want.

Whether you work out or not, men or women can apply. We will analyze thoroughly for you to understand and eat like.

You will quickly get rid of being underweight that weakens your overall health, and soon has the balanced physique that you desire, all in this article.

To have a fast and effective weight gain diet, you need to pay attention to choosing foods rich in nutritional value, rich in calories, and reasonable distribution.

Gain Weight in 1 Week Diet Make your loved ones surprised
Gain Weight in 1 Week Diet Make your loved ones surprised.

The principle is generally not too complicated, but you need to master the first thing is to carefully read the article on how to gain weight for thin people.

This article will help solve all the problems you wonder about, help you understand each problem, and step by step, how!

Also, we help you go deeper about how to get rid of skinny and introduce many other menus.

These diets are very carefully synthesized and selected. In addition to the 3 main meals, you need to add 3 extra meals to ensure nutrition is constantly supplemented.

The best weight-gain menu for skinny people fast and effective in 1 week

Before getting into the introduction, you need to understand how you can take advantage of the food and turn it into a tool to help you achieve your desired weight.

This has been explained in great detail in the article on how to get rid of the skinny that we mentioned above.

First, to gain weight, you need to understand what is weight gain here?

Weight gain is often thought of as a high-fat diet, but fat includes muscle and fat and is often high in fat. The right weight gain must be muscle gain and fat gain, but mostly muscle gain.

Read more: Are You Hard to Gain Weight and Muscle? A Comprehensive Solution for You Here

Surely you will want to have a nice body, an ideal weight but never want to be fat. Then you need to master the principles,

  • Eat more calories than you burn each day.
  • Eat only calorie-rich and energy-dense foods.
  • Increase the amount of good fat
  • Use milk to gain weight.
  • Weightlifting

People who are difficult to gain weight (those who seek a diet for people who are difficult to gain weight ) are those who have tried a lot to gain weight and know how hard it is.

However, this will be solved by Eating a lot. You may feel like you cannot eat more than what you are eating right now – it is very uncomfortable.

It’s not easy to get more calories than your body is currently eating, but if you want to gain weight, that’s exactly what to eat.

You need to lift heavy weights, take weight gain supplements, and rest.

Besides, you need to use the TDEE tool to calculate how many calories you consume each day by eating or exercising activities …

After that, you only need to add 500-1000 calories to the TDEE. So every week you can increase from 0.5-1kg.

With 3 main meals, you need to make sure your body is getting enough of 4 important groups of nutrients,

  • Starch
  • Protein
  • Fat
  • Vitamins and minerals
  1. Breakfast: This is the most important meal of the day, providing the body with plenty of energy. Therefore, you absolutely must not skip meals. Not only do you need to eat, but you also need to eat well enough too. You can absolutely choose items such as bread, rice … However; you need to make sure this meal has all four above groups of nutrients.
  2. Lunch: Lunch is free to eat rice, soup … A delicious lunch and full of nutrients will help you fully increase calories and nutrition.
  3. Dinner: You just eat a whole group of nutrients. Also, pay attention to varied meals to ensure you’re not bored!

Read more: How to gain weight fast in 1 week for females?

5 nutritional principles in the diet to gain weight for thin people to lift weights:

5 nutritional principles in the diet to gain weight for thin people to lift weights

To ensure effective weight gain, you need to follow the nutrition principles listed in detail below.

  • Eat 6 meals/day: Constantly replenish the body with small meals to help control blood sugar, improve metabolism, and stimulate muscles.
  • Limit processed food: When the food is in the box … and the brand name, it is likely that processed food. Get rid of these low-calorie, low-nutrient foods.
  • Always adding enough water: Drinking enough water will help you exercise better.
  • Eat suitable carbs: Carbs are divided into 2 types: fast carbs and slow carbs. Starch is often used to eat after training.
  • Lean protein: Protein plays a big role in the process of gaining weight and burning fat. This is because the body has to spend a lot of energy to digest protein foods.
  • Use Mass Gainer Milk: Although the 1-week weight gain menu we mentioned below will help you get rid of thin, you can make sure you eat ALL AND RIGHT. At this time, you need the help of weight gain milk to provide the body with many calories and nutrients. This will make it easier for you to exceed the number of calories your body needs. From there, you will gain weight and gain muscle if combined with gym and sports.

Read more: Nearly 30 Food to Gain Weight for Skinny Guys.

Suggest a fast and effective weight gain menu for 7 days

Suggest a fast and effective weight gain menu for 7 days

Depending on the economic conditions, you have an appropriate eating plan! Never try to follow a menu, instead make your own plan!

Monday

  • Breakfast: 1/2 loaf of bread + 1 bowl of beef noodle soup + 1 cup of cereal milk + 1 ripe banana
  • Lunch: 3 cups rice + 1 cup bitter melon soup + 100g beef stir-fried with mushrooms + 1 braised fish + 1 glass of milk
  • Dinner: 2 cups rice + 100g pepper meat + 1 cup sour fish soup + fruit as you like
  • Snacks (between meals): Fruit, yogurt, meat, fish
  • 1 hour before bed: 1 glass of milk gaining weight

Tuesday

  • Breakfast: 1 bowl of noodle soup + 1 glass of fresh milk + 1 ripe banana
  • Snack: 1 spoon of Mass milk
  • Lunch: 3 cups of rice + 1 cup of pork papaya pork leg soup + 100g of braised pork meat + 2-3 bananas
  • Snack: Fruit, yogurt, sweet potatoes
  • Dinner: Eat bread with chicken curry + 1 bowl of vegetables + 1 cup of cereal + 1-2 slices of fish + fruit
  • Before bed: 1 spoon of Mass milk

Wednesday

  • Breakfast: 1 plate of broken ribs + 1 cup of young pork ribs + 1 cup of milk + 1 banana
  • Snack: 1 spoon of Mass milk
  • Lunch: 2 cups rice + 2-3 boiled eggs + 1 bowl of greens + 1 bowl of any bone soup + 2-3 slices of fish + 3-4 bananas
  • Brunch: 1 cup of cereal milk + fruit
  • Dinner: 2 cups of rice + 1 bowl of any soup + 1-2 slices of mackerel + 1 bowl of green vegetables + 100g boiled pork + fruit
  • Before bed: 1 spoon of Mass milk

Thursday

  • Breakfast: 1 bowl of vermicelli noodle soup + 1 spoon of Mass milk + 2 bananas
  • Snack: 1 cup of cereal milk
  • Lunch: 3 cups rice + 1 bowl vegetable soup + fried squid + fish + longan
  • Snack: 1-2 potatoes + 1 banana
  • Dinner: 2 cups of rice + fried chicken eggs + braised chicken + 1 slice of fish + 1 bowl of soup
  • Before bed: 1 tablespoon Mass

Friday

  • Breakfast: 1 egg sandwich + 1 banana + 1 Mass spoon
  • Snack: 1 cup of cereal milk + 1-2 boiled eggs
  • Lunch: 3 cups of rice + 1 bowl of soup + braised fish + bananas
  • Snack: 1 spoon of Mass milk
  • Dinner: 1 bowl of noodle soup + assorted vegetables + 1 smoothie + fruit
  • Before bed: 1 glass of cereal milk

Saturday

  • Breakfast: 1 plate of meat roll rolls + 1 Mass spoon + fruit
  • Snack: 1 cup of cereal milk
  • Lunch: 3 cups rice + soup + beef + fish + fruit
  • Brunch: 1 cup of cereal + fruit
  • Dinner: 2 cups rice + pumpkin soup + tuna
  • Before bed: 1 tablespoon Mass

Sunday

  • Breakfast: 1 bowl of rice noodles + 1 glass of milk + fruit
  • Snack: 1 banana
  • Lunch: 3 cups rice + soup + fried shrimp + fruit
  • Snack: 1 tablespoon Mass
  • Dinner: 2 cups of rice + soup + mackerel + stir-fried pork + vegetables + fruits
  • Before bed: 1 tablespoon Mass

3 menus for weight gain for thin weight men:

menus for weight gain for thin weight

1. Diet improves weight

You need to clearly adhere to the stringent guidelines of trying out other bodybuilders’ diets and adjusting them accordingly.

The menu is as follows:

  • Morning: 1 spoon of Whey Protein + 100grams of tuna
  • Lunch: 1 slice of beef + sausage + vegetables + egg
  • Before training: 100grams of basa / tuna fish + 1 cup of rice + 1 apple
  • After training: 100grams of beef + rice + bananas
  • Dinner: Cucumber salad + boiled egg + 50grams of beef / chicken

2. The diet revolves around 4 important nutrients

No matter what you eat, no matter what your training plan is, make sure to provide all three of the most important nutrients,

  • Protein-rich foods
  • Fiber-rich foods
  • Foods rich in good fats
  • Good starch food

The diet is as follows:

  • Morning: 1 glass of Whey milk + black bread + 2 omelettes + cheese + bananas
  • Mid-morning: Yogurt or smoothie
  • Lunch: 2 cups of white rice + lettuce + 250 grams of chicken breast
  • Mid-afternoon: 1 apple before going to practice
  • Afternoon: 100 grams of beef + 5 egg whites + 200 grams of white rice

3. Diet 7 meals

Dividing meals every day into 7 meals is because the body will always be loaded with nutrients, which does not cause calories storage, leading to fat accumulation.

The diet is as follows:

  • Morning: Congee + 150grams of minced pork
  • Middle of the morning: 200 grams of seedless guava + 2 jars of yogurt
  • Lunch: 1 cup of rice + 200grams of tilapia + 200grams of green vegetables
  • Miss meals: 200grams of fruit + 200grams of fresh milk
  • 1 hour before training: 1 cup of rice + 100 grams of pork
  • After training: Fresh milk + banana
  • Dinner: 200gram of egg white (eat before bed) + 100 grams of fruit / meat / vegetable …

Note , if you are a skinny person looking to the gym to improve weight, use extra milk to gain weight.

Instructions on the menu for thin people who like to exercise

Target

  • Calories: 3000
  • Carbs: 300g
  • Protein: 225g
  • Fat: 100g

Your weight gain diet is rich in carbs, calories, and protein to build lots of muscle. However, this does not mean that you will eat anything you see.

Instead, you will only eat carbs (starch) rich in nutrients, especially before and after exercise. Note, the diet below is for one person who is training at noon.

Meal 1: Fried eggs with butter and scallions

  • 3 eggs
  • 4 egg whites
  • 1 little butter
  • 1 little green onion
  • 2 slices of black bread
  • 1 apple

Meal 2: Blueberry almond smoothie

  • 2 tbsp Whey Gold vanilla flavor
  • 1 cup blueberry
  • 10-15 almonds
  • 1 cup almond milk
  • 2 glasses of water
  • Rock

Meal 3: Beef and tomato bean paste

  • 150 grams of grilled beef
  • 1-2 tomatoes
  • 1 cucumber
  • Chickpeas
  • A little olive oil

Meal 4: After training

  • 1 tbsp of Whey Protein powder
  • 1-2 bananas

Meal 5: Chicken and quinoa salad

  • 150g chicken breast
  • Quinoa seeds
  • Cashew
  • Vegetable

Meal 6: Sweet potatoes and tuna

  • 150g tuna
  • 1 tbsp of butter
  • 3 any potatoes
  • 1 cup broccoli

Weight gain diet for gym people 8 meals/day

These meals are very cost-effective, inexpensive, and suitable for those who are not well-off or students!

Breakfast (No meals): Complete before 7:30

  • 1 bowl of noodle soup (rice noodles) with chicken/beef or a box of sticky rice with chicken, eggs, or a plate of rib rice, eggs
  • 1 box of fresh milk
  • 1 banana / orange / apple (if possible)
  • 300ml of split water to drink from morning till 9 am

Extra meal 1: 9h

  • 1 boiled egg or 2 omelets or 1 medium beef sausage or 1 tablespoon Mass
  • 1 box of fresh milk
  • 2 bananas
  • 300ml of split water until noon

Lunch: Completed before 11:30

  • Eat family meal
  • Eat 4 cups of rice
  • Eat lots of vegetables
  • Eat lots of protein

Extra meal 2: (14-15h) Complete this meal at least 1 hour before training

  • 1 boiled egg or egg bread or bean flour
  • 2 bananas

In the episode (16-17h):

  • Drink filtered water or BCAA

Extra meal 3 (18-18h30): After training

  • 1 tablespoon Mass or Whey or 2 boiled eggs
  • 1 box of fresh milk
  • 2 bananas

Dinner: Completed before 19h30

  • Like lunch

Meal 4: Complete 1 hour before going to bed

  • 1 carton of milk
  • 1 banana

Effective weight gain menu for female Ectomorphs

Effective weight gain menu for female Ectomorphs

This is a meal plan for girls and boys that can work, just increase the amount of food.

Monday

  • Calories: 2021
  • Carbs: 167.2g
  • Protein: 193.7g
  • Fat: 59.3g

Meal 1

  • 2 cups cooked oats with almond milk
  • 1 tbsp of Whey Protein Iso Zero
  • Some almonds
  • 1 banana

Meal 2

  • 3 boiled chicken eggs
  • 1 slice of bread
  • 1 little vegetable

Meal 3

  • 150g boiled chicken breast
  • 1 plate of salad
  • 1 little chili sauce
  • 1 cup white rice

Meal 4

  • 1 cup carrot juice
  • 1 scoop Whey

Meal 5

  • 100g tuna
  • 1 cup of brown rice
  • Salad

Meal 6

  • 1 banana
  • 1 scoop Micellar Casein

Tuesday

  • Calories: 2136
  • Carbs: 169.6g
  • Protein: 191g
  • Fat: 69.8g

Meal 1

  • 3 boiled chicken eggs
  • 100g chicken breast
  • 1 cup of brown rice
  • Salad
  • 1 bunch of grapes

Meal 2

  • 1 jar of yogurt
  • 1 bunch of grapes

Meal 3

  • 1 avocado
  • 3 slices of black bread
  • Cheese
  • 80g tuna
  • Tomato
  • Few salts

Meal 4

  • 150g beef
  • 1 cup of brown rice
  • 1 sweet potato

Meal 5

  • 1 tbsp of almond butter
  • 1 apple

Meal 6

  • 1 tbsp Casein

Wednesday

  • Calories: 2098
  • Carbs: 201.3g
  • Protein: 192.4g
  • Fat: 61.8g

Meal 1

  • 1 cup cooked oats with almond milk
  • 1 scoop Whey

Meal 2

  • 150g tuna
  • Salad

Meal 3

  • 1 cup quinoa
  • 100g chicken breast
  • 1 cup broccoli

Meal 4

  • 1 cup blueberry/strawberry
  • 1 jar of yogurt
  • 1 bar of protein

Meal 5

  • 200g mackerel
  • 1 sweet potato
  • 1 cup soup
  • Salad

Meal 6

  • 1 tbsp casein

Thursday

  • Calories: 2214
  • Carbs: 198.2g
  • Protein: 196.1g
  • Fat: 71.8g

Meal 1

  • 3 boiled eggs
  • 80g chicken breast
  • 1 cup spinach
  • 1 banana

Meal 2

  • 150ml of fresh milk
  • 10 almonds
  • 1 tablespoon chia seeds
  • 1 scoop Whey
  • Grapes

Meal 3

  • 150g beef
  • Tomato
  • Onions
  • 1 tablespoon mayonnaise

Meal 4

  • 1 cup almonds

Meal 5

  • 150g chicken breast
  • 1 cup of rice
  • Salad

Meal 6

  • 1 tbsp casein
  • 1 large sweet potato

Fri

  • Calories: 2191
  • Carbs: 189g
  • Protein: 167.8g
  • Fat: 64.8g

Meal 1

  • 3 egg whites
  • 1 cup of oats
  • Strawberry

Meal 2

  • 1 tbsp of Whey Protein
  • 1 jar of yogurt

Meal 3

  • 2 chicken breasts
  • Salad
  • Tomato
  • Sour soup
  • 1 piece of tuna

Meal 4

  • 3 large sweet potatoes

Meal 5

  • 1 cup rice
  • 1 cup mustard greens
  • Salad
  • Tuna

Meal 6

  • 1 tbsp casein

Saturday

  • Calories: 2282
  • Carbs: 201.2g
  • Protein: 158.3g
  • Fat: 72.1g

Meal 1

  • 1 cup of oats
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • 1 piece of fried tuna

Meal 2

  • 3 boiled chicken eggs
  • Salad

Meal 3

  • 1 cup of rice
  • Salad
  • 1 chicken breast
  • 1 chicken drumstick
  • Sour soup

Meal 4

  • 1 scoop Whey

Meal 5

  • 1 cup rice
  • 1 bowl of soup
  • 1 piece of mackerel
  • Pork

Meal 6

  • 1 tbsp casein

Things need to notice:

A diet to help gain weight should ensure 3 meals and snacks. You should eat the snack after the main meal for about 2 hours.

Work hard at exercising, especially weight training
Work hard at exercising, especially weight training.

The snacks do not need to be too sophisticated but need to ensure nutrition, especially protein.

  • Principles of weight gain = calories burned> calories burned.
  • Recharge excess about 500-1000kcal / day, the body will have approximately 3500-7000kcal / week. Equivalent, an increase of 0.5-1kg.
  • Always get enough sleep each day.
  • Always drink enough water.
  • Avoid stress, snacking.
  • Work hard at exercising, especially weight training. Limiting cardio exercise will burn a lot of energy. In contrast, the gym does not burn many calories, stimulating the muscle.

1. Safe speed when gaining weight

While the research on this topic is still quite small, according to the world’s leading nutrition experts, the safe and acceptable weight gain rate is from 0.5-1kg per week.

However, for those who are severely malnourished, an increase of about 2kg per week is still within a safe range.

Rapid weight gain can lead to many undesirable side effects, such as bloating, abdominal pain, and fluid retention. If you’re an athlete, these side effects can interfere with training performance and competition results.

Besides, rapid weight gain can increase triglyceride levels, which may increase the risk of cardiovascular disease. How fast you gain weight depends on the number of calories you need to maintain your weight.

number of calories you need to maintain your weight

If you maintain your weight on the 2000kcal diet every day, you will gain weight much faster with the 3000kcal menu than the group of people who maintain a weight equal to the 2500kcal diet per day.

For example, in an 8-week study, it was shown that, when 25 healthy people ate an extra 950kcal, added to their calorie maintenance needs, they gained an average of 5.3kg, including 3.5kg is fat.

If the same test participants ate only about 500kcal calories in the daily calories needed to maintain their weight, over an 8-week period, they would gain less weight.

2. Foods to eat, foods to avoid

The best advice for people who are learning about the diet to gain weight is choosing whole food groups and minimizing processed foods.

These food groups are not only high in calories but also contain many important nutrients for your health, as well as your weight.

Meanwhile, processed foods often contain very high-calorie content but do not contain or contain very few nutrients, causing fat accumulation, but nothing.

Video Healthy Snacking for Weight Gain Columbia University Department of Surgery


References

Hopefully, the information above has helped you gain some more knowledge about “gain weight in a 1-week diet” and bring some small value to you. Please share this article if you feel it useful. Thanks!