How to gain 10 kg weight in 2 months

If one aims to gain 10 kg weight in 2 months, the food intake should be well-balanced with increased calorie supply by 300–500 or 700–1,000 calories to gain weight rapidly. You will be eating calorie-dense foods like nuts, seeds, peanut butter, avocados, and dried fruits to gain 10 kg weight in 2 months. In addition, you should aim to get more proteins than before with the goal of at least 1.5–2.2 grams of protein per kilogram of body weight daily to support muscle growth. Keeping the body constantly in an anabolic state without changing the metabolic rate while keeping regular hours for both meals and snacks will help the user gain weight gradually over time. Many people struggle with weight gain, but learning how to gain 10 kg weight in 2 months is easier when you follow a structured plan focused on caloric surplus and muscle-building exercises.

Is it possible to gain 10 kg in 2 months?

Yes, to gain 10 kg weight in 2 months is possible with dedication and careful planning since weight gain at such a rate is possible. To gain 10 kg, one must create a caloric surplus diet, which means consuming more calories daily than your body will burn. For example, if you burn 2,500 calories per day in your normal state, you should take at least 3,000 to 3,500 calories daily to gain weight. Those extra calories find their way into your body as fat and muscle, depending on how active your body is. High protein intake should be conserved to maintain muscle mass, and energy-dense foods are recommended first. 

Further, weight gain will vary based on metabolic level, age, and activity levels. A fast weight gain may also mean the accumulation of excess fat; therefore, strength training and a balanced diet should be maintained appropriately to maintain muscle mass and healthy weight distribution. Let’s explore effective strategies for gaining 10 kg in 2 months through a well-balanced approach.

10 Ways on How to gain 10 kg weight in 2 months

Learning to gain 10 kg weight in 2 months is no piece of cake, but a well-planned tactic could get it done. It would be achievable with calorie increase and the principle of building muscle in the best form of training and post-training recovery. Therefore, ideal weight gain would ensure you gain weight through mass, but how is that done? Ten practical and evidence-backed methods to gain weight fast and efficiently are listed below for you to learn how to gain 10 kg in 2 months:

1. Eat meals every 3 hours
2. Increase your calorie intake more than you burn
3. Eat high calorie foods
4. Use bigger plates
5. Include supplements in your meals
6. Consider incorporating exercise
7. Drink High-Calorie Beverages
8. Eat healthy fats
9. Avoid drinking water before meals
10. Take enough sleep

1. Eat Meals Every 3 Hours

Eating frequent meals, ideally, every 3 hours, is one of the keys to weight gain, which ensures that your body is in a positive nitrogen balance so that your muscles are continually subjected to repair and growth. The more frequently you take meals, the less chance that you allow muscle breakdown and keep your body in a steady anabolic state. For instance, studies have shown that consuming protein rich foods every 3 hours is more effective in muscle building than consuming the same amount of proteins with fewer meals. Thus, frequent consumption of smaller meals is the secret to keeping your muscles supplied with nutrition for better weight gain.

2. Increase Calorie Intake Beyond Your Energy Expenditure

If you want to gain weight, you must consume more calories than your body uses within a day, which is called caloric surplus. According to science, increasing 300-500 calories daily is safe and contributes positively to healthy weight gain. And again, the quality of such calories matters a lot. If you want your surplus to come about through balanced intakes of proteins, carbs, and healthy fats, you must use the Daily calorie intake calculator to manage the balance of these factors required. Since males are advised to consume 20-25 kcal per pound of body weight, and females need 16-20 kcal per pound of body weight, this results in gaining muscles without much fat.

3. Eat High Calorie Foods

Many people are interested in eating high calorie foods and prefer those with greater nutrient density. Such foods provide a few calories within small portions. A good example includes nuts, seeds, avocados, and fatty fish. For example, 100 grams of almonds contain approximately 600 calories and about 21 grams of protein, which would be good as a snack to boost your calorie intake. Moreover, unsaturated fat-rich foods, such as olive oil and avocados, contain higher calories; however, besides their positive effect on the heart, they offer various health benefits, including reducing inflammation.

4. Use Bigger Plates

And remember, the size of servings does matter when you’re trying to add weight. Research has shown that your brain tricks you into serving and eating more with larger plates. And it all leads to eating more. People like to pick up 10-20% more with bigger plates. This simple tip is just to switch out small plates for a big one and fill ‘er up so you have enough calories at every meal. By using bigger plates, you’re subconsciously helping yourself overcome the tendency to eat less due to fullness, making it easier to stay in a caloric surplus.

5. Include Supplements in Your Meals

Another sure way to achieve your weight gain goals is to supplement with additional products such as protein powders, mass gainers, and creatine. Protein shakes and mass gainers are beneficial because they contain high calories and nutrient levels that are easy to consume. A shake can provide you with up to 500-1000 calories, depending on the ingredients. Besides, creatine is a supplement that increases muscle strength and size, which is ideal for bodybuilding development during weight gain. Research has shown that creatine supplements lead to muscle mass gains and faster weight gain when taken together with resistance training.

6. Consider Incorporating Exercises

Simply consuming more calories would only provide the required result if done in conjunction with appropriate types of exercise. Resistance training is very important and includes compound exercises like squats, deadlifts, and bench presses to build muscle mass. These exercises work out several groups of muscles at one time, generally causing the muscles to gain evenly. In other words, the more muscles you activate, the more muscle you can gain. More importantly, progressive overload, lifting more and more weight as time passes, keeps growing muscles. Scientists have found that lifting weights 3-4 times a week can result in 1-2 kg of muscle gain per month.

7. Drink High-Calorie Beverages

Another very simple way to boost your calorie intake is through high-calorie drinks. Smoothies, milkshakes, fruit juices, and others are perfect because they put calories into your body without making you feel full. Then, you can add peanut butter, protein powder, full-fat milk, and fruits to turn your drink into a potential meal on its own. Studies suggest that those who intake calorie-rich drinks between meals usually consume 10-20% more calories throughout the day. So, liquid calories are an effective way to meet your daily requirements for weight gain.

8. Eat Healthy Fats

The most effortless method of adding calories without overeating is including healthy fats in your diet. Healthy fats found in olive oil, avocado, nuts, and seeds contain considerable amounts of calories, which you can find out using the Food calorie calculator. Fats provide nine calories per gram, more than twice as many as proteins or carbohydrates. For example, you can drizzle extra-healthy olive oil over your food or add an extra serving of nuts to your snack, and that might easily add several hundred calories to your daily intake and help you reach your weight gain target much faster.

9. Avoid Drinking Water Before Meals

Many do not know that drinking water before food consumption decreases appetite and makes one feel full. Studies demonstrate that drinking water before meals can make people consume up to 13% fewer calories. For weight gain, avoid drinking water at least 30 minutes before you eat since this may make you not gain the desired weight. Instead, focus on hydrating after or between meals to ensure you’re eating enough to hit your calorie goals.

10. Take Enough Sleep

Sleep plays a vital role in weight gain because it is during that time that your body repairs and builds muscles. Your body releases growth hormones in deep sleep, which need to be stimulated for muscle building. Therefore, ensuring 7-8 hours of sleep per night is very important for the process of muscle recovery and growth. Conversely, sleep deprivation makes it more difficult to gain weight because it causes muscle breakdown. Studies have shown that sleeping less than 6 hours per day can result in very little muscle building and maintenance.

Curious about how to gain 10 kg weight in 2 months? A combination of high-calorie foods and consistent workouts can get you there. In the next section, we’ll learn about foods that help you gain 10 kg faster.

Foods to eat when gaining 10 kg weight in 2 months

Calorie-dense food is what you need when trying to gain 10 kg in 2 months to maintain your caloric needs and get all the important nutrients. This does not mean you will have to eat a lot more food; instead, you must get a good balance of proteins, carbs, and healthy fats to ensure your weight gain is healthy, mostly muscle. That is, you must gain weight successfully, and thus, proper food choice is required. Let’s now view some of the best foods that can really quickly and healthily help you reach your goals.

1. Nuts and Seeds

Nuts and seeds are a really good choice once you are looking to supercharge the calories of your diet without having to eat big chunks of food. They contain calorie-dense healthy fats along with sources of proteins and fibers. For instance, nuts like almonds or walnuts are great snacks since they can easily be consumed and are full of nutrients. That said, flaxseed and chia seeds, drenched in omega-3 fatty acids, work towards overall well-being but also help gain a healthy weight. Additionally, 100 grams of almonds would contribute about 600 calories and 21 grams of protein. All these are great sources to add to your calorie intake. Nuts and seeds mix well into smoothies, salads, or snacks in between the day; thus, they are highly easy to add to a diet for gaining weight.

2. Peanut butter

Another superfood for weight gain is peanut butter, which contains around 100 calories in one tablespoon. This ingredient is highly nutrient-dense and contains protein and healthy fats. To top it all off, it can be combined with anything. You might spread it on toast, add it to your smoothie, or even dip fruits into it; this is one delicious and easy way to increase your calories. For instance, two tablespoons of Peanut butter for weight gain yield around 200 calories, 8 grams of proteins, and 16 grams of fats. Therefore, it complements a calorie surplus and should be above the needed amount for weight gain.

3. Avocados

Avocados are some of the best foods you can include in your diet if you want to gain weight. They’re rich in healthy monounsaturated fats and full of other nutrients, including dietary fiber, potassium, and vitamins, which help boost your health. However, the good thing about avocados is that a single medium-sized avocado will give you more than 300 calories, so you can add calories to your meals without stuffing yourself up. In other words, avocados deliver just the number of calories and nutrients that you need in a serving. You can put them in a Keto diet to gain weight, in salads, spread them on bread, or add them to your smoothie to count extra calories.

4. Whole grains

You have your complex carbs, which would be whole grains: oats, quinoa, brown rice. These are excellent examples of complex carbs. It fuels the body, and they quite nicely complement resistance training to build those muscles. Energy from it will last a little longer and helps replace glycogen stores in your muscles, which are essential to gaining muscle mass and growing back after exercise. For example, with one portion of cooked brown rice, you will get approximately 220 calories and 45 grams of carbohydrates to be taken during weight training and increase your daily calorie intake. In addition, whole grains contain fiber, so you can stay full throughout the day and remain energetic.

5. Milk products

Dairy products are another good choice for weight gain, and they should be full-fat. Whole milk, yogurt, and cheese are chock full of calories and protein, two essential elements for building muscle. Besides, dairy is a very nutrient-dense food in terms of calcium and vitamin D, which build and maintain bones and general health. Milk is yet another energy-rich food. One cup of whole milk contains 150 calories and 8 grams of protein. You can mix this milk with your cereals, smoothies, or shakes to add calories without much stress. Cheese is another good source of calories. With approximately 400 calories and 25 grams of protein in 100 grams of cheddar cheese, it becomes a very rich addition to meals if you want to gain weight faster.

A structured plan is essential to know how to gain 10 kg in 2 months without compromising your health. Below, we devised a diet plan to gain 10 kg weight in 2 months for visible results.

Diet Plan to gain 10 kg in 2 months

Here’s a diet plan to learn how to gain 10 kg in 2 months that will help you systematically increase your calorie intake while maintaining a balance of essential nutrients and will guide to create one according to your own requirements:

Day 1

• Breakfast: Poha with peanuts, curd (600 cal)
• Mid-morning snack: Badam milkshake (450 cal)
• Lunch: Rajma chawal with ghee and cucumber salad (800 cal)
• Evening snack: Peanut butter sandwich, mango shake (400 cal)
• Dinner: Chicken tikka with whole wheat roti, mixed veg curry (850 cal)
• Before bed: Full-fat yogurt with honey and walnuts (300 cal)

Day2

• Breakfast: Aloo paratha with curd and butter (650 cal)
• Mid-morning snack: Banana shake with dry fruits (500 cal)
• Lunch: Chicken curry with jeera rice, raita (850 cal)
• Evening snack: Sprouts salad with lemon juice (400 cal)
• Dinner: Palak paneer with roti, salad (900 cal)
• Before bed: Warm milk with turmeric and jaggery (350 cal)

Day 3

• Breakfast: Idli with sambhar and coconut chutney (700 cal)
• Mid-morning snack: Handful of dry fruits and dates (450 cal)
• Lunch: Paneer butter masala with naan and salad (800 cal)
• Evening snack: Bhel puri with peanuts and chutney (500 cal)
• Dinner: Dal fry with jeera rice and salad (900 cal)
• Before bed: Almond milk with dates (300 cal)

Day4

• Breakfast: Besan chilla with paneer stuffing (650 cal)
• Mid-morning snack: Protein shake with almonds (500 cal)
• Lunch: Dal makhani with steamed rice and salad (850 cal)
• Evening snack: Veg sandwich with paneer and butter (400 cal)
• Dinner: Grilled fish with steamed rice and sautéed vegetables (800 cal)
• Before bed: Full-fat curd with flaxseeds (400 cal)

Day 5

• Breakfast: Masala dosa with potato filling, coconut chutney (700 cal)
• Mid-morning snack: Handful of roasted chana and peanuts (450 cal)
• Lunch: Mutton biryani with boiled egg and raita (800 cal)
• Evening snack: Samosa with green chutney, chai (500 cal)
• Dinner: Butter chicken with butter naan and salad (900 cal)
• Before bed: Milk with almonds and saffron (350 cal)

Day6

• Breakfast: Paneer parantha with butter and curd (650 cal)
• Mid-morning snack: Lassi with honey and mixed nuts (500 cal)
• Lunch: Fish curry with rice, cucumber salad (800 cal)
• Evening snack: Masala buttermilk with roasted peanuts (400 cal)
• Dinner: Kadai paneer with roti and curd (850 cal)
• Before bed: Cottage cheese (paneer) with honey and mixed seeds (350 cal)

Day 7

• Breakfast: Chole bhature (700 cal)
• Mid-morning snack: Handful of cashews and almonds (450 cal)
• Lunch: Chicken biryani with raita and salad (850 cal)
• Evening snack: Dhokla with green chutney and a protein shake (500 cal)
• Dinner: Egg curry with rice and mixed vegetables (900 cal)
• Before bed: Warm milk with honey and a handful of almonds (300 cal)

How to calculate daily calorie intake for gaining 10 kg weight in 2 months?

Calculating how to gain 10 kg in 2 months will require calculating your basal metabolic rate, which is the number of calories your body needs in a resting state. BMR can be calculated using BRM calculator which is based on a Mifflin-St Jeor equation

• For men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
• For women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Once you have worked out your BMR, multiply it by an activity factor of between 1.2 for sedentary and 1.9 for very active to attain your Total Daily Energy Expenditure, or TDEE. It would be best if you consumed more calories than your TDEE in order to gain weight. For example, if a 25-year-old male weighing 60 kg and measuring 175 cm tall has a BMR of approximately 1,600 calories, and his TDEE is about 2,200 calories for someone with moderate activity, he should have 2,700–3,200 calories a day to gain weight.

Therefore, to know how to gain 10 kg in 1 month, you will need to increase your caloric intake by 500–1,000 calories above your TDEE. Please report back weekly so you may alter your food intake accordingly. Caloric-dense foods with good nutritional content should form a significant part of your diet so you can fulfill your calorie requirements without sacrificing nutrition.

Is it healthy to gain 10 kg weight in 2 months?

One can genuinely put on 10 kg in 2 months, but it totally depends on how one attempts to do so. Weight gained too fast usually goes into fat rather than muscle tissue and can lead to increased risks of metabolic disorders, insulin resistance, and dyslipidemia. To gain weight healthily, the diet should then have enough proteins, healthy fats, and carbohydrates with appropriate strength training. Building muscle mass rather than fat helps minimize complications.

Furthermore, to answer the question, “Can I gain 10 kg in 2 months?” weight gain at such high rates stretches the body excessively and could cause digestive problems, tiredness, and even hormonal imbalances in some individuals. It would be important to devise a proper meal plan and exercise routine that would result in sustainable and healthy weight gain for long-term benefits. It is also essential to refer to a nutritionist or dietitian who would design a suitable plan for an individual in terms of healthy weight gain for healthy maintenance.

Expert Review on How to gain 10 kg weight in 2 months

Dr Amit Kochar, a certified nutritionist and fitness expert, agrees that while gaining up to 10 kilograms within two months is possible, maintaining that goal healthily requires careful planning and preparation. Most nutrition experts also emphasize the importance of keeping one’s caloric surplus, but instead, make sure to do so through nutrient-dense foods full of vital vitamins and minerals. This way, the gained weight would focus more on muscle mass instead of storing unnecessary body fat reserves. Other than calorie consumption, nutrition professionals also counsel individuals to integrate resistance training activities into their regimen, which helps to increase one’s pace at attaining lean muscle mass. However, some experts say that rapid weight gain involves risks if done without proper concern and care for one’s overall health. Working with a healthcare professional and doing things personally, some advice will be given to ensure it is sustainable and supports long-term health.

References

Hall, Kevin D. n.d. “Maintenance of lost weight and long-term management of obesity.” NCBI. Accessed September 14, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/.

“Neonatal weight gain and nutrition.” 2023. MedlinePlus. https://medlineplus.gov/ency/article/007302.htm.

“Weight gain attempts and diet modification efforts among adults in five countries: a cross-sectional study.” 2022. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102257/.

FAQs

1. How long does it take to gain 10 kg?

A safe rate of weight gain is typically around 0.5 to 1 kg per week. So, it might take around 10 to 20 weeks to gain 10 kg of healthy weight, depending on factors like metabolism, diet, and exercise regimen. However, focusing on gaining weight sustainably and healthily is essential rather than aiming for speed.

2. How can I gain 10 kg ASAP?

To gain weight and muscle mass quickly, focus on consuming more calories than you burn. Eating every 3 hours and incorporating high-calorie, nutrient-dense foods like olive oil, fruit smoothies, oatmeal, avocado, and nuts can help. Avoid skipping meals, and ensure each meal has a mix of proteins, fats, and carbs to maximize weight gain.

3. Can I gain 10 kg in 2 months?

Yes, gaining 10 kg in 2 months is possible, but it requires a carefully structured approach. You need to be consistent with a high-calorie diet, focus on nutrient-dense foods, and include resistance training in your routine. However, gaining weight rapidly carries risks, so it’s important to do so in a healthy and sustainable manner.