How to gain 10 kg weight in 1 month

One can gain 10 kilograms of weight in one month by eating nutrient-dense food, increasing carbohydrates, eating more calories, eating healthy fats, having meals frequently, following a high-protein diet, avoiding HIIT exercises, and focusing on quality of sleep. Five meals a day consisting of healthy fats and good carbohydrates will be a great energy source and increase the calories and nutrients. Consuming more calories than your body burns will result in significant weight gain, and weight training with protein intake will also help build muscle mass. Although it is possible to gain 10 kg in a month, it may not be healthy or sustainable. In this article, we will dive deep into how to gain 10 kg weight in 1 month.

Is it possible to gain 10 kg in a month?

No, it isn’t possible to gain 10 kg in 1 month, though it is not entirely unrealistic, it will be difficult and unsafe. Let’s examine this factually: gaining 1kg weekly for healthy and sustainable weight gain is usually safe, but pushing the limits will always have repercussions. If 1kg contains 7,700 calories, then 10kg of fat contains 77,000 calories, which means consuming 2,600 calories daily, meaning a person must consume 6,000–6,500 calories per day for one month. This much consumption of high calorie foods will have some serious health consequences with long-term effects. If a person wants to gain 10 kg weight in 1 month, they should be very cautious about their daily weight gain practices. Nonetheless, healthcare professionals do not widely recommend putting on 10 kg weight in 1 month.

12 Ways on How to gain 10 kg weight in 1 month?

A lot of people ask how to gain 10 kg in 1 month, and usually, nutritionists recommend it’s not right to expect to gain 10 kg weight in 1 month; instead, up to 3-5 kg would be considered acceptable. For this, too, a person has to be on a calorie surplus diet, which means calories per day or week should be more than the maintenance calories required by the body. Along with this, the diet should be high in protein & good fats.

Here are 12 ways on how to gain weight in 1 month:

1. Eat Nutrient Dense Foods: Consume spinach, kale, blueberries, lean chicken, and quinoa for essential nutrients for muscle gain.
2. Increase Carbs Intake: Boost energy with brown rice, whole grain bread, oats, sweet potatoes, and beans.
3. Eat more calories: Nuts (like almonds and walnuts), seeds (such as chia seeds and flaxseeds), avocados, olive oil, and coconut oil support muscle growth.
4. Eat Healthy Fats: Olive oil, salmon, mackerel, avocados, nuts, and seeds like flaxseed and chia seeds provide sustained energy.
5. Avoid Empty Calories: Skip soda, candy, cookies, pastries, and fried foods lacking nutritional value.
6. Eat large meals frequently: Eat every 3-4 hours, like grilled chicken with quinoa and steamed vegetables or salmon with brown rice and broccoli.
7. Eat before bed: Opt for a protein-rich snack like Greek yogurt with berries, cottage cheese with pineapple, or a protein shake with banana.
8. Follow a High Protein Diet: Include chicken, turkey, fish (such as salmon and tuna), eggs, legumes (like lentils and beans), and tofu for muscle repair and growth.
9. Eat Calorie Dense Snacks: Try trail mix with dried fruits and nuts, nut butter on whole grain toast, homemade protein bars, or Greek yogurt with granola.
10. Avoid HIIT Exercise: Limit HIIT workouts; focus on strength training (like weight lifting and bodyweight exercises) and moderate cardio (such as walking, swimming, and cycling).
11. Focus on Quality Sleep: Ensure 7-9 hours for effective muscle recovery. Create a relaxing bedtime routine, avoid screens before bed, and keep your sleep environment cool and dark.
12. Consult a Professional: Seek guidance from a registered dietitian, nutritionist, or personal trainer for a personalized plan tailored to your muscle gain goals.

1. Eat Nutrient Dense Foods

One of the best strategies to gain 10 kg weight in 1 month is to focus on nutrient-dense foods. These are foods packed with vitamins, minerals, and other essential nutrients that help you stay healthy while you increase your calorie intake. Foods like whole grains, leafy greens, eggs, lean meats, beans, nuts, and seeds fall into this category. Studies show that people who eat a balanced diet with nutrient-dense foods are more likely to maintain a healthy weight over time. These foods are a great place to start when aiming to gain 10 kg in a month.

2. Increase Carbs Intake

If you are still wondering how to gain 10 kg weight in 1 month, then eating more carbs can help you get some extra calories you need to gain weight. Foods like rice, pasta, potatoes, bread, and fruits are all high in carbohydrates. Research suggests that carbs benefit athletes or those engaging in physical activity, providing quick energy and promoting muscle growth. Carbs are a reliable option when you need to increase your calorie intake.

3. Eat more calories

Eating more calories involves eating large meals or adding high-calorie foods to your meals. You can boost your calorie intake by incorporating calorie-dense foods like peanut butter, cheese, and avocado. For example, adding peanut butter to your oatmeal can significantly increase your breakfast calorie count. On average, to gain 1 kg, you need a surplus of about 7,700 calories. Therefore, to achieve how to gain 10 kg weight in 1 month, you’d need a surplus of about 77,000 calories over 30 days, which means an extra 2,567 calories per day.

4. Eat Healthy Fats

Many nutritionists recommend adding healthy fats to your diet as they are an efficient way to increase your calorie intake without feeling overly full. Foods like avocados, nuts, seeds, and olive oil are high in healthy fats and provide essential fatty acids that support heart health. Diets high in healthy fats have been shown to improve overall health and aid in weight gain. By adding these fats to your meals, you can healthily boost your calorie count.

5. Avoid Empty Calories

If you’re aiming to gain 10 kg weight in 1 month, it’s important to avoid empty calories. Empty calories come from foods and drinks with high calories but low nutritional value, like sugary sodas, candies, and processed snacks. These can lead to weight gain but don’t provide the nutrients your body needs to stay healthy. Studies indicate that consuming a high proportion of empty calories can lead to health issues like obesity and diabetes. To gain weight healthily, focus on nutrient-dense foods and avoid these empty calories.

6. Eat large meals frequently

Eating large meals frequently is a helpful strategy for gaining weight in 1 month. If you’re used to three meals daily, add a couple of high-calorie snacks between them. This approach ensures you get more calories throughout the day without feeling too full at once. Increasing the frequency of meals suggests that eating more often can increase daily calorie intake, which is precisely what you need to gain weight.

7. Eat before bed

Eating before bed might help you to gain 10 kg weight in 1 month as it gives your body some extra calories to work with while you are asleep. Be mindful to choose balanced options, like a small bowl of yogurt with fruit and nuts or a peanut butter sandwich. Eating before bed has been linked to improved muscle growth, which can contribute to healthy weight gain. However, be careful not to overeat sugary or processed snacks before bed, as they can disrupt sleep and affect overall health.

8. Follow a High Protein Diet

Following a high-protein diet is crucial for those looking to gain 10 kg weight in 1 month. Protein helps build and repair muscles, which is essential when gaining weight. Foods like chicken, fish, tofu, eggs, and dairy are protein-rich. Aim to include some form of protein in every meal. According to studies, high-protein diets can increase muscle mass and support weight gain. Aim for about 1.2 to 2.2 grams of protein per kilogram of body weight, depending on your activity level. Whether you are looking for How to lose 5 kg weight in 1 month or how to gain weight, by following a high protein diet plan is crucial in both cases.

9. Eat Calorie Dense Snacks

Calorie-dense snacks can be your best friend when seeking ways to gain 10 kg weight in 1 month. These snacks are small but pack many calories, making it easier to meet your daily calorie targets. Granola bars, trail mix, nut butter on crackers, and cheese with fruit are great examples. These snacks can help you maintain a steady calorie intake throughout the day. It is proven that eating calorie-dense snacks can effectively increase daily calorie intake, supporting your weight gain goals.

10. Avoid HIIT Exercise

It’s best to avoid HIIT (High-Intensity Interval Training) because it is designed to burn many calories quickly, which could be better when trying to gain weight. Instead, focus on strength training or moderate exercise, like walking or yoga. These activities promote muscle growth without burning too many calories, and strength training can lead to significant muscle gain, contributing to healthy weight gain.

11. Focus on Quality Sleep

When considering how to gain 10 kg weight in 1 month, you might feel stressed. Remember that sleep plays a crucial role. Sleep is when your body recovers and grows, so if you’re not getting enough, it can be harder to gain weight. Aim for 7-9 hours of sleep per night and keep a consistent sleep schedule. Most nutritionists recommend that consistent quality sleep can support muscle growth and improve overall health, both of which are essential for gaining weight.

12. Consult a Professional

Finally, for personalized advice on how to gain 10 kg weight in 1 month, it’s always best to consult a professional. Whether it’s a healthcare expert, registered dietitian, or certified nutritionist, these experts can give you customized guidance based on your individual needs and goals. They can help you develop a safe and practical plan to reach your weight gain target. According to health experts, working with personalized guidance can lead to better outcomes in weight management and overall health.

Foods to eat when gaining 10 kg weight in 1 month

Once you know How to calculate calorie requirement, you have to meet a high-calorie, high-carb, high-proteins & good fats diet, which would do the best for how to gain 10 kg in 1 month. More or less, to gain weight, you need to consume more calories than you burn, and this list of food items will help you achieve that goal. Food items like chicken, lean red meat, nut butter, Peanut butter for weight gain, whole-fat milk, and other dairy products will boost your calorie intake.

Let’s have a glimpse of each food item and how they help you gain weight:

1. Chicken and Lean Red Meat

Chicken and red meat are juicy and full of protein, which is excellent for building muscle. Their high iron content will help transport oxygen to your muscle’s growth and repair tissues. But here is a fair warning: don’t eat red meat every day because it has a lot of cholesterol, which can affect your heart health.

2. Nuts

Nuts like almonds, walnuts, and cashews are high in good fats and calories, and also rich in fiber, and high in protein. A handful of nuts can keep you full for hours, making them a great snack to boost your calorie intake.

3. Real Nut Butter

Natural peanut butter or nut butter is delicious and packed with high calories and protein. A spoonful of peanut butter gives you about 100 calories, so it’s easy to spread on toast or add to a smoothie.

4. Whole Fat Milk

Switching from skimmed milk to whole milk is a great way to add more calories to your daily high protein-rich diet. It is not just the calories; you also get high protein, vitamins, and calcium, which is good for your bone’s health and provides an energy boost.

5. Cheese

Cheese is rich in protein and good fats, which can help you in your weight-gain journey. You can add cheese to many meals, like eggs in the morning, or have it as a snack with crackers. Different types of cheese, such as goat cheese, Swiss, or parmesan, give you different flavours to mix it up.

6. Tropical Fruit

Mangoes, papayas, bananas, and pineapples are great because they are high in natural sugar and high in calories, which provides a quick source of energy. You can eat them fresh, in a fruit salad, or blend them into smoothies for an energy boost.

7. Avocado

This fruit is full of healthy fats. Half an avocado has about 140 calories and plenty of vitamins like potassium, vitamin E, and folic acid. It is perfect for adding to salads, sandwiches, or even just with a sprinkle of salt.

8. Natural Granola

Granola is a tasty snack made from rolled oats and healthy fats like nuts and coconut oil. It’s a calorie-dense food, so it’s good for breakfast or a mid-day yoghurt snack. You can also add some dried fruits for extra sweetness.

9. Whole Wheat Bread

When you’re eating bread, try whole wheat. It has more fiber and nutrients than white bread and can be used to make sandwiches, toast, or even as a side with your dinner.

Diet Plan to gain 10 kg in 1 month

Mostly, we all want to either lose weight or gain weight, but how to gain 10 kg weight in 1 month is an unsafe and quite unrealistic goal. But with the help of body fat calculators you can find out how you want to gain to sustain the weight percentage in your body. Also, having a diet plan to gain 10 kg in 1 month that suits the dietary requirements and fulfils daily calorie surplus will be beneficial to gain a healthy weight. Incorporating a high protein diet plan for your daily food intake is usually recommended by nutritionists and dieticians. Here is a diet plan for weight gain:

How to calculate daily calorie intake for gaining 10 kg weight in 1 month?

Gaining weight is important for an underweight person as it builds a personality and boosts self-esteem. However, wondering how to gain 10 kg in 1 month is a lot, and it could be risky. Here’s a more straightforward way to figure out how many calories you should eat every day to gain weight, focusing on basal metabolic rate (BMR) and total daily energy expenditure (TDEE).

Step 1: Calculate Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body needs to keep going, such as breathing, digesting, and keeping your heart beating. To find your BMR, you can use a standard formula called the Mifflin-St Jeor equation or BMR calculator.

Mifflin-St Jeor equation:

For men: BMR = 10 x weight in kg + 6.25 x height in cm – 5 x age in years + 5

For women: BMR = 10 x weight in kg + 6.25 x height in cm – 5 x age in years – 161

Step 2: Calculate Total Daily Energy Expenditure (TDEE)

Your TDEE is the total number of calories you burn daily, including all your activities like walking, working out, or just going about your daily life. To find your TDEE, either use tdee calculator or you can multiply your BMR by an activity factor:

• Sedentary (little exercise): 1.2
• Lightly active (light exercise a few times a week): 1.375
• Moderately active (exercise several times a week): 1.55
• Very active (exercise daily): 1.725
• Extra active (intense exercise or physically demanding work): 1.9

Step 3: Calculate Your Calorie Surplus

To gain weight, you need to eat more calories than you burn. To achieve about 0.5 kg per week, you’d aim for a surplus of 500-1,000 calories per day. However, gaining 10 kg in 1 month would require a massive surplus, which could be unsafe.

Example:

Let’s say we have a 25-year-old man who weighs 70 kg, is 180 cm tall, and is moderately active.

• Calculate BMR: (10×70)+(6.25×180)−(5×25)+5=1,715(10×70)+(6.25×180)−(5×25)+5=1,715 calories.
• Calculate TDEE: If he’s moderately active, his TDEE would be 1,715×1.55=2,657 calories.
• Calculate Calorie Surplus: To gain weight, he should aim for a surplus of about 500 calories per day, bringing his target daily calorie intake to about 3,157.

To gain 10 kg weight in 1 month, one should focus on a balanced diet with a good mix of protein, carbohydrates, and healthy fats. Stay within the recommended calorie surplus because extreme calorie surpluses can lead to unhealthy fat gain or significant health issues. Following a Keto diet to gain weight helps you reach the goal of gaining maximum weight in 1 month. However, always consult or talk with a healthcare professional or nutritionist to create a safe and effective weight gain plan.

Is it healthy to gain 10 kg weight in 1 month?

Nutritionists and certified dieticians don’t recommend to gain 10 kg weight in 1 month because it is unhealthy for our body. Gaining weight means gaining muscle or adding body fat, which requires increased calorie intake and regular workout sessions. Well, to gain maximum weight in 1 month, you’d need to eat a lot more calories and  food rich in carbohydrates. If your goal is to gain more weight in 1 month, it’s better to consult with a health professional to do it safely and avoid unwanted side effects.
Generally, if you eat about 500 extra calories daily, you can gain around 7-8 kgs in six months. However, the exact weight gain will depend on your body type, gender, and other factors. For steady progress, weigh yourself weekly and adjust your calories as needed. If you go too fast, you might gain mostly fat, which isn’t the healthiest way to gain weight. A gradual approach is better because it helps you build muscle and reduces the risk of health problems with quick weight gain.

Expert Review on How to gain 10 kg weight in 1 month

In summary, the simple answer to how to gain 10 kg in 1 month is through a high-calorie diet and sustaining the weight you gain through healthy fats. But it’s never recommended to gain weight quickly as it is most likely that you only gain a high amount of fat and not muscle mass. It is always advised to set achievable and healthy weight gain goals to maintain them as a part of your lifestyle even after you are no longer on any diet plan. Numerous Daily calorie intake calculator are available to guide you through how much calories you should consume to maintain a healthy body weight. Losing and gaining weight rapidly can do more harm to the body, so always remember to keep your body’s health at the top of your priority list.  

References

n.d. Wikipedia. Accessed May 10, 2024. https://finndit.com/blog/how-to-gain-10-kg-weight-in-1-month.

“Diet Chart For Weight Gain Patient, Weight Gain Diet chart.” 2024. Lybrate. https://www.lybrate.com/topic/weight-gain-diet-chart.

Olsen, Natalie, and Aaron Kandola. 2018. “How to gain weight quickly and safely.” Medical News Today. https://www.medicalnewstoday.com/articles/321982#general-tips.

“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. Can you gain 10 kg in a month?

Rapid weight gain can lead to health problems like increased body fat and heart attack. It’s unrealistic and risky to gain 10 kg weight in 1 month and should only be done under a doctor’s guidance.

2. What should I eat to gain 10 kg weight?

It’s essential to focus on high-calorie foods that are also nutritious. This includes consuming healthy fats like avocados, nuts, seeds, and olive oil. Additionally, prioritize protein sources such as chicken, fish, eggs, and tofu while including carbohydrates like whole grains, rice, pasta, and potatoes for extra energy.

3. Is it easy to gain 10 kg?

Gaining 10 kg is challenging and sounds unsafe. It would help if you ate a lot more calories and did strength training to build muscle. It can be difficult because everyone’s metabolism is different.

4. How much weight can I gain in 1 month?

A safe weight gain is about 1 kg per week, so in one month, you can gain 4 kg. This is healthier and more sustainable. Gaining weight too fast can lead to fat gain and health risks.

5. How to gain 10 kg weight in 1 month?

If you’re aiming to gain 10 kg weight in 1 month, start by focusing on a high-calorie diet. Incorporate foods rich in healthy fats, like avocados and nuts, and increase your protein intake with chicken, fish, and eggs. Additionally, consistent strength training is crucial to ensure that the weight gained is muscle and not just body fat, so include exercises like squats and deadlifts in your routine.