Excess weight is a barrier to human beauty and can also cause a variety of diseases. With a month of healthy weight gain, we can present ourselves more beautifully to our loved ones. However, many may think about how to gain weight in 1 month. Don’t worry; we’ll talk about this here.

Gaining weight may seem like a big challenge to many. However, by following our article, you can easily gain weight quickly and safely. Here we will also discuss foods and exercises that increase weight along with weight gain strategies. So, you can find here the answer to how to gain weight in 1 month. Also, here you will find a diet plan for weight gain. Let’s go to the discussion!

10 Weight gain foods

Food is one of the essential ingredients for weight gain. You cannot gain weight if you do not eat properly. So if you want to know how to gain weight in 1 month you have to know about weight gain food. At this stage, you will get some high-calorie foods for weight gain in addition to regular foods.

How to gain weight in 1 month

1. Rice

Rice can quickly meet the demand for whole food. It is a low-cost carb that helps in weight gain. One cup of cooked rice contains 204 calories, 44 grams of carbs, and very little fat. It can also get lots of sugars and calories from it. It’s also a lot easier to make, so try putting rice on a healthy lunch to gain weight.

2. Milk

Milk is a popular drink used for weight gain or muscle building. It provides protein, carbs, and fats, which are also a good source of calcium. In addition to these, milk contains other vitamins and minerals. It is an excellent protein source that helps in weight gain by providing both whey proteins. You can drink it with other meals, as a snack before or after a workout.

3. Nuts 

Nut work great for weight gain. Raw nuts provide calories, protein, fiber, and healthy fats to the body. It is very calorie-dense, which can add calories to daily meals. You can eat it in combination with other foods that will help you gain weight. You can also make nut butter and eat it to gain weight.

4. Red meats

Red meat is the best food for weight and muscle building. It will help you gain weight by filling the calorie and protein deficit. Red meat is the best muscle-building supplement in the world that provides more calories than lean meat. It is also delicious to eat, so we recommend eating red meat to gain weight.

5. Oily fish

Oily fish is a source of protein and healthy fats that contain omega-3 fatty acids. These help you to fight against many diseases. Its high-quality protein helps in weight gain as well as muscle building. You will find such beneficial ingredients in salmon. You can use it to make recipes of your choice.

6. Protein supplements

Another popular strategy for weight gain is to take protein supplements. There are different types of lentils, soy, eggs, and pea protein available in the market. These play an essential role in building your weight and muscle. Also, protein supplements are an easy and affordable way to gain weight. Although it is unhealthy, it helps to improve health identifiers and reduce the risk of disease.

7. Whole eggs

Eggs are one of the most nutritious foods for weight and muscle building. It is a reliable source of calories. However, almost all the beneficial ingredients are in the yolk so eat the whole egg. You can eat three eggs a day to build weight and muscle properly, but many bodybuilders eat six or more a day. Dame, you can eat in various ways, including boiling, hunting, frying, baking, and scrambling.

8. Dark chocolate

Dark chocolate provides weight gain as well as various health benefits. It also helps control stress hormones and blood sugar levels and reduces heart disease, cancer, inflammation, stress, and diabetes risk. It contains a lot of calorie concentration, fiber, magnesium, and antioxidants. You can eat it directly and in different ways.

9. Cheese

Cheese has a lot of calories and fats that help in weight gain. It contains calories and protein. Also, cheese is a portion of delicious food that you can include in your diet as the cheese is delicious and can easily add hundreds of calories. However, It is available in a variety of cream, soft, hard varieties. But the most popular cheeses are mac and cheese. Cheese is high in cholesterol and saturated fats like high-calorie foods.

10. Homemade protein smoothies

Homemade food is the most beneficial for health which is also effective for weight gain. If you drink to gain weight, drink homemade protein smoothies. Also, it is highly nutritious which is capable of gaining weight fast. Your openness entirely controls the taste of homemade protein smoothies.

7 Exercise to gain weight

You cannot gain weight healthily if you do not exercise as well as exercise. Proper exercise will help you gain weight as well as build muscle. Let’s learn about some of the weight gain exercises.

How to gain weight in 1 month

1. Push-Ups

Lie on your stomach to do this. Then place your hands on the ground with the palms facing flat and down, and bend the elbows and keep the width of the shoulders apart. Then place the toes on the ground and align the back of the foot. Now gently remove your whole body from the ground with your hands and extend the arms completely. Then bend your elbows and gently lower your body. During this time, no part of the body except the fingers and toes will touch the ground. Do these steps 15 times.

2. Bench Press

Lie on your back, spread your fingers and hold the bar. Then gently lift the weight bar with the arm fully extended. Now bend your arms at a 90 ° angle, pulling them back to where you started near the chest. Do these steps 4 to 5 times.

3. Pull-Ups

Hold the bar with the palm facing outwards and adjust the hands to your shoulders. Now, keep your legs away from the ground and pull your body until the chin comes up to the bar. Tattoo your feet until the arm is completely straight without touching the ground. You can do this step as you wish.

4. Bench Dips

Place a firm bench behind the back so that the bench is wide and stable. Now hold the edge of the bench with the palm and point the hand’s fingers towards the ground and face downwards. Then bend at the waist with the legs extended forward and perpendicular to the torso. Now bend your elbows and push yourself down until the firearms are perpendicular to the floor, exhale and slowly lower your ass. While breathing, straighten your arms and lift the torso to the starting point. Repeat this 4-5 times.

5. Squats

Keep the arms straight in front and perpendicular to the ground while keeping the hips straight. Keep the whole body tight and flex the abdomen. Now take a deep breath and make your ass like sitting in a chair. At this time, keep the thighs parallel to the ground. Repeat this step 5 times. 

6. Lunges

Stand straight with hips straight to start. Then take a deep breath and walk with your left foot. Take the knee until the right knee is perpendicular to the ground. Then press the back of the heel to bring the body back to the starting position. Repeat this step 20 times on each side.

7. Dead lift

Keep the legs shoulder-width apart, stand up straight and hold the weight firmly. Now look straight ahead. Then, keeping the back straight and lift the weight bar to your thighs and hips. Gently bend the hips and place the weight bar on the ground again. You can do it at your convenience.

1 Month weight gain diet plan

1st Week
Breakfast-2-3 eggs + 1 bowl milk with cereal+ 2 toast.
Mid Morning or Snack-Fruit juice or yogurt + 1 fruit + nuts.
Lunch-1 Bowl pulses + 2-3 rotis+ 1 serving of fish, chicken or egg+ veggie or 1 bowl of rice + a bowl of paneer or yogurt or Non-Veg/ Veg. Pasta with olive oil/ red or white sauce/dressing.
Evening Snack-Milkshake or non-veg/ veg. sandwich with cheese or mayo
Nighttime Dinner-Baked fish with potatoes or Veg sandwich/grill veg burger (potato/ paneer)or 2 toast with Roast / grilled Chicken
Night Snack-A glass of milk sooner than going to sleeping
2nd Week
Breakfast-Scramble 2 whole eggs + 4 egg whites mixed with 1/2 cup salsa, 1 cup diced peppers and 1/2 cup reduced-fat pepper jack cheese. Sauté eggs and add to 4 whole wheat tortillas; top with salsa.
Mid Morning or Snack-A bowl of sweet curd
Lunch-2-3 chapattis/ whole wheat bread with ghee + a small bowl of rice+ a bowl full of cereals+ a plate of salad
Evening Snack-Peanut Butter+ Banana+ Honey Sandwich
Nighttime Dinner-1- 2 chapattis with ghee+ boiled potato+ a serving of chicken breast
Night SnackA glass of milk sooner than going to sleeping
3rd Week
Breakfast-Oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook flat in a skillet like a pancake.
Mid Morning or Snack-Avocado milkshake
Lunch-Paneer sandwich/ grilled chicken + salad with potatoes+  boiled egg
Evening Snack-Canned tuna sandwich with cheese spread+ juice/coffee/tea
Nighttime Dinner-Fresh garden salad with three tablespoons salad dressing+ six-ounce salmon filet+ One cup cooked spinach+ One-half cup mashed potatoes with butter or margarine+ One glass of wine One whole wheat dinner roll
Night SnackA glass of milk sooner than going to sleeping
4th Week
Breakfast-Pancakes + milk
Mid Morning or Snack-30g of mixed nuts
Lunch-2 slice 12-grain bread+ 4 oz. sliced ham+ 1 thin 2-oz slice reduced-fat Swiss cheese+ lettuce+ tomato+ mustard.
Evening Snack-Add seven whole wheat crackers+ Protein Shake
or non-veg/ veg. sandwich with cheese or mayo
Nighttime Dinner-Tuna steak+ Pasta + Milk
Night SnackMeal replacements shake

How to gain weight in 1 month?

In addition to proper diet and exercise, you can gain weight fast by following our tips. Let’s take a look at our weight gain strategies!

1. Eat the right foods

Eat foods that help you gain weight healthily. So, we have discussed a few of the above weight gain foods. Make sure the food is fresh. Eating right at the right time is also more important for weight gain. So always try to take food at the right time and refrain from eating stale food.

2. Improve Physical Strength

Always make sure that the extra calories in the body do not turn into fat. For this, you can go to the gym at least 4 to 5 times a week. It will help to get rid of excess fat from your body. However, we recommend focusing on strength training without spending a lot of time doing cardio. Because cardio is excellent for a healthy heart, but it burns a lot of calories. It can cause you to lose weight instead of gaining it.

3. Keep Yourself Hydrated

Many of us know that ‘water is another name for life.’ Although it does not help in weight gain, it does prevent dehydration in your body. I can also flush out toxins from your body. So always drink water to stay hydrated as well as gain a healthy weight. According to many doctors, drinking too much water can cause weight gain, but it is not suitable for health. So always try to drink water according to the amount.

4. Do not drink before eating. 

Drinking water before meals can fill you up. As a result, you will not fully cultivate food, so refrain from drinking water before eating. However, try to drink calorie-rich drinks instead of drinking water before eating. We are also advising people to refrain from drinking heavy meals, as it is harmful to health. So drink water after some time of eating.

5. Skip empty calories foods

Eating empty calories is harmful to health. So eat calorie-rich foods instead of empty calories. Vegetables, fruits, and meat-rich foods are high in calories which is great for weight gain. However, we recommend avoiding soda and sugary foods.

6. Exercise and lift weights 

Exercise helps increase appetite. Also, it consumes a lot of energy which makes you want to eat more by increasing metabolism. But first, start with a gentle exercise and gradually increase the exercise time. The most popular exercises for weight gain are swimming, cycling, or push-ups. Above, we have discussed some of the popular weight gain exercises.

The Final Verdict

Hopefully, by following our article, you can find the answer of how to gain weight in 1 month. You must be able to gain weight by following the tips mentioned here. However, if you want to know more about this, you can comment on us. Our goal is to help you with accurate health information. If you want to know more about health and fitness you can search our site, hopefully, do not be disappointed.

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