Get proven ways for quick weight gain for women in just 10 days. Expert advice and solutions for achieving your goals.
If you’re underweight or on your way there, a regular, consistent weight-gain plan will be more effective than any quick-gain method. A woman can safely gain a little more than a pound in ten days if she eats a nutrient- and calorie-dense diet and exercises regularly. Sticking to the regimen will add around a pound per week until you reach your ideal weight. If there is no obvious cause for your weight loss, consult a doctor to rule out a medical ailment.
Weight Gain in 10 Days
The overall premise of weight management is straightforward: A pound of weight equals 3,500 calories, so gaining or losing weight requires creating either a calorie surplus or a deficit. To gain one pound of weight in a week, add 500 calories to your daily diet, because 500 multiplied by 7 equals 3,500. Following this strategy, you will gain about 1.5 pounds by day 10. If you stick to this diet, you could gain a little more than 4 pounds in a month.
Calorie and Nutrient Density for Weight Gain.
You may be tempted to gain weight quickly by eating junk food, but these bad habits will cost you in the long run. While foods such as pastries, cookies, ice cream, french fries, and hot dogs are high in calories and will cause you to gain weight, they are lacking in nutrients and may contain sugar, fats, or additives that are harmful to your health. If you’ve been sick or are malnourished as a result of an eating disorder, your body requires a nutrient-dense diet to heal.
Instead of eating junk food, you can get 500 calories per day from foods that are both calorie and nutrition packed. These include both big calories and nutrients that you may be lacking. Nuts and nut butters, seeds, avocado, olives and olive oil, whole grains, dried and fresh fruits, lean protein foods, and dairy products are examples of foods that match this category.
Meal Strategies for Gaining Weight
You have numerous possibilities for adding high-calorie, nutrient-dense items to your meals. For breakfast, combine a carton of plain Greek yogurt, banana slices, and a handful of chopped walnuts. If you enjoy oatmeal, try preparing it with whole milk instead of water and topping with raisins and maple syrup. Prefer toast? Choose substantial whole-grain bread, toasted and topped with almond butter.
Instead of a basic salad for lunch, include a source of lean protein, such as grilled chicken or baked tofu. On another day, serve tuna salad or cottage cheese with half an avocado and a piece of fruit. Mango, like bananas, is a high-calorie, nutrient-dense fruit that pairs nicely with lunch.
Make sure you eat protein at dinner to help you gain muscle. Marinate your salmon in olive oil and garlic to add some nutritious calories, then serve it with sweet potatoes and broccoli drizzled with extra olive oil. For dessert, try some dark chocolate; one ounce contains 170 calories, but it’s high in plant components called flavanols, which help keep your heart healthy.
If you have difficulty eating large meals, try spreading out your calories throughout the day in five or six smaller meals and snacks.
Quick Snacks For Weight Gain
Another weight-gain method is to incorporate high-calorie snacks into your meal plan. Adding half a cup of nuts to your diet, divided into multiple snacks throughout the day, puts you close to 500 calories. A half-cup of almonds contains 414 calories and 15 grams of protein. Add a small box of raisins for an additional 129 calories.
Between-meal smoothies might also help you reach your goal. An easy-to-make weight-gain smoothie would include peanut butter (190 calories per 2-tablespoon serving), whole milk (160 calories per cup), a medium banana (105 calories), and a scoop of protein powder (approximately 100 calories). This 550-calorie snack has around 32 grams of protein, which promotes healthy weight growth.
Strength Training for Women to Build Muscle
Unless you incorporate exercise into your routine, the majority of the weight you gain will be body fat. The American Council on Exercise recommends that you limit your aerobic exercise to 30 minutes two days a week if you want to gain weight; too much cardio will burn off any additional calories you consume. Consider taking a yoga class instead of jogging. Then, focus on strength training four days a week with weights or resistance bands.
Choose a weight that gets you fatigued after eight to twelve repetitions, with rest in between, and perform three to four sets. Choose six to eight workouts that target main muscle groups. For weight gain, ACE suggests performing compound workouts on different days, such as pull-ups and bend-over rows on Mondays and Thursdays and front squats and chest presses on Tuesdays and Fridays.
If you’re new to strength workouts, work with a qualified professional to design a program that will help you grow muscle while you gain weight. Consult your doctor before beginning any fitness regimen, especially if you have recently recovered from an illness.
