How To Gain Weight In 1 Month

How To Gain Weight In 1 Month

Today we talk about How To Gain Weight In 1 Month or how to gain fast because weight lossing easy, compare to weight gaining.

So here are some tip and tricks which help you gain weight fast.

1 . Eat more

Eat Minimum 5 to 6 smaller meals throughout the day, with healthy snacks,

Or eat more frequently than your daily meals limit.

2 . Eat more calories

Adding calories 2500 For female 3000 For man per day. You can do this by adding calories rich foods like cheese, nuts, and seeds to your meals, or by drinking high-calorie beverages like milkshakes between meals.

You can concider these calories rich foods in this table.

Sr No.	Food Item	Calories per Cup	Calories per 100g
1	Homemade Granola	597	489
2	Meats (Chicken Leg)	475/Per roasted leg (thigh and leg)	184
3	Firm Tofu	363	144
4	Fish (Salmon)	350/Per 6oz fillet	206
5	Avocados	322/Per avocado	160
6	Dairy Foods (Milk)	298	61
7	Chickpeas (Garbanzo Beans)	269	164
8	Sweet Potatoes	258	101
9	Whole Grains (Brown Rice)	248	123
10	Nuts (Macadamia Nuts)	204/Per oz	718

3 . Try to eat a balanced diet

Choose variety of food groups, including all type of fruits, vegetables, starchy carbohydrates, dairy, or add alternatives.

Like this

4 . Add more protein

Include high protein in your meals with beans, pulses, fish, eggs, and lean meat.

You can concider these protein rich foods in this table.

Sr. No	Food Item	Protein per 100g
1	BEEF SKIRT STEAK	26.7 g
2	CHICKEN BREAST	23.1 g
3	CANNED TUNA	23.6 g
4	LEAN PORK CHOP	22.4 g
5	SOCKEYE SALMON	21.3 g
6	LENTILS	25.8 g
7	SHRIMP	20.3 g
8	LAMB CHOP	20.4 g
9	COCOA	20.0 g
10	SARDINES	20.9 g
11	PUMPKIN SEEDS	18.5 g
12	COD	17.9 g
13	CHEDDAR CHEESE	24.9 g
14	NUTRITIONAL YEAST	50.0 g
15	TURKEY BREAST	24.6 g
16	BEEF JERKY	33.2 g
17	WHEY PROTEIN	70.0 g
18	DRIED SQUID	72.0 g
19	MACKEREL	18.6 g
20	PARMESAN CHEESE	35.8 g

5 . Eat more nutrients foods

Look for foods that are high in nutrients, such as bananas, which are high in minerals and low in calories and carbs. You can also try eating a handful of nuts, like almonds or peanuts, as a snack before bed. Nuts are high in healthy fats and calories,
And for weight gain add some healthy fats after gaining you can loose it.

You can concider these nuts in this table.

Sr. No	Nuts Name	Best For	Flavor
1	Almonds	Snacking or making into milk or butter	Sweet
2	Cashews	Snacking or cooking	Rich, buttery
3	Hazelnuts	Snacking, desserts or spreads	Sweet
4	Macadamias	Desserts	Buttery
5	Pistachios	Snacking or desserts	Slightly sweet
6	Walnuts	Salads or baked goods	Sweet
7	Pecans	Snacking or desserts	Sweet, buttery
8	Brazil nuts	Desserts or cooking	Rich, creamy
9	Chestnuts	Sweet or savory dishes	Sweet
10	Peanuts	Snacking or desserts	Earthy
11	Kola nuts	Soda or soups	Bitter
12	Pili nuts	Baked goods	Sweet
13	Pine nuts	Cooking	Sweet, buttery

6 . Don’t forget to exercise

Yes exercise is one of the best way to gain weight.

You can consider this 7-days home workout plan table:

Day	Workout Focus	Exercise 1	Exercise 2	Exercise 3	Exercise 4	Exercise 5	Duration
Day 1	Upper Body Strength	Push-Ups	Dumbbell Rows	Shoulder Press	Tricep Dips	Bicep Curls	45 mins
Day 2	Lower Body Strength	Squats	Lunges	Glute Bridges	Calf Raises	Step-Ups	45 mins
Day 3	Cardio & Core	Jumping Jacks	Mountain Climbers	Bicycle Crunches	Plank	High Knees	40 mins
Day 4	Flexibility & Mobility	Yoga (Sun Salutation)	Hamstring Stretch	Quadriceps Stretch	Hip Flexor Stretch	Shoulder Stretch	30 mins
Day 5	Full Body Strength	Burpees	Squat to Press	Push-Up to Row	Deadlifts	Russian Twists	50 mins
Day 6	Cardio & Core	Jump Rope	Plank Jacks	Leg Raises	Side Plank	Flutter Kicks	40 mins
Day 7	Rest & Recovery	Light Stretching	Foam Rolling	Meditation			30 mins

Workout Plan Notes:

• Warm-Up: Start each session with a 5-10 minute warm-up, including dynamic stretches or light cardio (e.g., jogging in place, arm circles).
• Cooldown: End each session with a 5-10 minute cooldown, focusing on static stretches and deep breathing.
• Rest: If you feel overly fatigued or sore, consider active rest (e.g., light walking or gentle yoga) instead of a full workout.

Let me know if you need any modifications! thank you.