How to gain 5 kg weight in 1 month

To gain 5 kg weight in 1 month, eat a calorie surplus of nutrient-dense foods such as healthy fats, carbohydrates, and protein. Eat frequent meals and snacks throughout the day to ensure you get enough calories to gain weight. Incorporate strength training exercises into your routine to increase muscle mass, and focus on compound movement exercises that engage multiple muscle groups and joints simultaneously. Stay hydrated, get plenty of rest, and aim for a gradual weight gain to ensure muscle mass rather than fat. However, it is important to note that such rapid weight gain may not be sustainable or healthy for everyone, so it is recommended that you consult with a healthcare professional or nutritionist for personalised advice.

Is it possible to gain 5 kg in a month?

Yes, gaining 5 kg in a month is possible, but it’s not recommended for most people. Rapid weight gain usually involves consuming a large calorie surplus, which can result in gaining more fat than muscle. Furthermore, rapid weight gain can strain your body and potentially lead to health issues like insulin resistance, high blood pressure, and nutrient deficiencies. It is generally healthier and more sustainable to aim for a slower rate of weight gain while focusing on muscle mass development through a well-balanced diet and consistent exercise. As a result, while it is possible to gain 5 kg weight in 1 month, it is critical to prioritize health and consider more gradual and sustainable weight gain methods.

10 Ways on How to gain 5 kg weight in 1 month?

To gain 5 kg in a month, focus on maintaining a calorie surplus by eating more calories than your body burns. Opt for high-calorie, nutrient-rich foods like nuts, lean meats, and avocados. Eat regularly throughout the day, and consider using larger plates to encourage bigger portions. Prioritize strength training over cardio exercises to build muscle mass and ensure you get adequate rest for muscle recovery. Avoid drinking water before meals to prevent feeling full too quickly, and consider adding calorie-dense beverages like banana milkshakes to your diet. However, it’s crucial to approach weight gain in a healthy and balanced manner, so consult a healthcare professional or nutritionist for personalized guidance. Here are 10 ways on how to gain 5 kg in 1 month:

1. Be on calorie surplus

To effectively gain weight, you must consume more calories than your body burns. This concept is referred to as a calorie surplus. To do this, first calculate your Basal Metabolic Rate (BMR), which is the number of calories your body requires to maintain its current weight at rest. Once you’ve determined your BMR, you should aim to consume more calories than that. You can calculate your BMR using a variety of online BMR calculator based on age, gender, weight, height, and activity level.

2. Eat High Calorie Foods

These foods have a high-calorie count per serving, allowing you to meet your calorie goals more efficiently. Nuts (such as almonds, peanuts, and cashews), seeds (such as sunflower and chia seeds), nut butter (such as peanut and almond butter), avocados, cheese, whole-fat dairy products (such as whole milk and full-fat yogurt), dried fruits, and grains (such as rice, quinoa, and oats) are all examples.

3. Eat Meals Frequently

Instead of eating three large meals per day, aim to consume smaller, more frequent meals throughout the day. This approach ensures that your body receives a consistent supply of nutrients and calories, preventing you from feeling too full to eat more. Space your meals out every 3-4 hours to ensure a consistent calorie intake.

4. Eat Healthy Fats

Consuming healthy fats is essential for weight gain because they contain more calories than proteins or carbohydrates, providing a concentrated energy source. Furthermore, healthy fats promote hormone production and nutrient absorption, which aids muscle growth and overall weight gain. By including foods high in healthy fats, such as avocados, nuts, seeds, and olive oil, you can increase your calorie intake and promote consistent weight gain over time.

5. Consume More Protein

Protein is required for muscle growth and repair, making it essential for weight gain, particularly lean muscle mass. Protein-rich foods are more filling, which helps to boost satiety and prevent muscle breakdown during calorie surpluses. Including protein-rich foods such as lean meats, fish, eggs, dairy products, legumes, and tofu into your diet can promote muscle growth and helps to gain 5 kg weight in 1 month.

6. Use Bigger Plates while eating

Using larger plates can cause an optical illusion, making your portions appear smaller and potentially encouraging you to eat more. When serving your meals, use larger plates and bowls to help you consume more calories without feeling overwhelmed by large portions. Consistently eating larger portions can lead to a calorie surplus, which promotes weight gain. A balanced diet and monitoring of overall calorie intake are required to ensure healthy weight gain and avoid excessive overeating.

7. Avoid drinking water before meals

Avoiding drinking water before meals may help you gain weight by preventing stomach filling and increasing appetite. Drinking water before meals can fill your stomach, causing a decrease in appetite and potentially reducing the amount of food you consume during the meal. By not drinking water before meals, you allow yourself to become hungrier, which may lead to larger portions and more calories consumed during the meal. Consistently eating larger meals with a higher calorie intake can lead to weight gain. 

8. Drink Banana Milk Shake

Drinking banana milkshakes can help you gain weight because they’re high in calories and nutrients. Bananas are naturally high in carbohydrates, providing quick energy, and milk adds more calories and protein. You can make a nutritious and filling shake by blending bananas with milk and possibly adding other calorie-dense ingredients like nut butter or oats. Consuming banana milkshakes between meals or as a snack can increase overall calorie intake, allowing for the calorie surplus required for weight gain. Furthermore, the combination of carbohydrates and protein in banana milkshakes promotes muscle recovery and growth, increasing body weight and muscle mass within a month.

9. Avoid Cardio and do strength training

Avoiding cardio exercises and focusing on strength training can help you gain 5 kg weight in 1 month by encouraging muscle growth and development. Unlike cardio exercises, which primarily aim to burn calories, strength training exercises such as weightlifting promote muscle growth and increase muscle mass. Muscles are denser than fat, so gaining muscle helps you gain weight overall. Strength training also increases metabolism, allowing the body to burn more calories even when it is not moving.  By incorporating regular strength training sessions into your workout routine and avoiding excessive cardio, you can promote muscle growth, and it also helps you to achieve the weight loss objective of how to gain 5 kg in 1 month 

10. Take Adequate Rest

Adequate rest is required for muscle recovery and development. Aim for 7-9 hours of quality sleep per night to help your body’s recovery processes. During sleep, your body repairs and rebuilds muscle tissue damaged during exercise, which is essential for gaining lean muscle mass. Prioritize relaxation and stress management techniques to improve overall health and your body’s ability to gain weight.

Foods to eat when gaining 5 kg weight in 1 month

Thinking about how to gain 5 kg in 1 month with the right food choices. Consume high calorie foods such as nut butter, avocados, whole milk, cheese, and lean meats. These contain plenty of protein, healthy fats, and essential nutrients. Incorporate high-calorie snacks, such as dried fruits and granola, and cook with healthy oils. Balancing these options with regular exercise ensures a healthy weight gain plan. Here are some foods that can help you gain weight and why they’re effective:
1. Nut butters (peanut, almond, cashew): Nut butters are high in good fats, protein, and calories. They are calorie-dense, allowing you to consume more calories in a smaller volume. Spread them on toast, blend them into a smoothie, or eat them with fruit for a healthy snack.
2. Avocado: Avocados are high in healthy fats and calories. They’re versatile and can be mixed into salads, sandwiches, or smoothies to add creaminess and calories.
3. Whole milk: Whole milk is high in calories, protein, and important nutrients such as calcium and vitamin D. To increase your calorie intake, drink it on its own, use it in smoothies, or pour it over cereal.
4. Cheese: Cheese is high in calories and protein, making it an excellent choice for meals and snacks. Grated cheese can be sprinkled on pasta, sliced into sandwiches, or enjoyed as a snack with crackers or fruit.
5. Dried fruits: Dried fruits like raisins, apricots, and dates are concentrated sources of calories and nutrients. They’re easy to snack on and can be added to oatmeal, yogurt, or trail mix for extra calories.
6. Granola and cereal: These foods are typically high in calories and carbs. Look for varieties that include nuts, seeds, and dried fruits to get more calories and nutrients.
7. Olive oil and other healthy oils: Cooking with olive oil or drizzling it on salads and vegetables provides additional calories and healthy fats to your meals. Other healthy oils, such as coconut and avocado oil, can be used in cooking or blended into smoothies.
8. Greek yogurt: Greek yogurt is high in protein and calories, making it an excellent choice for weight gain. Enjoy it alone or with nuts, honey, or fruit for added flavor and calories.
9. Whole-grain bread and pasta: Whole-grain bread and pasta are high in carbohydrates, providing a significant energy source and calories. Choose whole-grain varieties to get more fiber and nutrients.
10. Lean meats: Lean meats are high in protein and calories. For more calories, choose higher-fat cuts and incorporate them into meals such as stir-fries, sandwiches, or pasta dishes.

Diet Plan to gain 5 kg in 1 month

Designing a diet plan to gain 5 kg weight in 1 month requires a strategic approach to ensure that the weight gained is primarily lean muscle mass and not excess fat. Here’s a diet plan that will help you to achieve your goal of how to gain 5 kg in 1 month: 

Week 1

A comprehensive diet plan to gain 5 kg in one month incorporates a balanced mix of nutrient-rich foods and beverages throughout the day. Starting with morning detox drinks like methi seed water, coriander seed water, and cinnamon water sets the tone for the day, aiding digestion and metabolism. Breakfast options offer a variety of choices, including almond milk, spinach strawberry smoothie, whole wheat toast, multigrain avocado toast, and protein oatmeal pancakes, ensuring a blend of protein rich foods, healthy fats, and complex carbohydrates for sustained energy. Lunch consists of wholesome meals like ragi dosa with mushroom stuffing, roti with sabzi and curd, and tofu curry with oats chapati, providing essential nutrients and fiber. For evening snacks, options like vegetable sprouts, mixed seeds in yogurt, and black chana chaat offer a satisfying balance of protein and fiber. Dinners focus on lighter yet nourishing options such as chicken vegetable soup, vegetable quinoa, and masala oats or tomato soup with paneer tikka, rounding out the day with lean proteins, whole grains, and vegetables. Consistency with this diet plan, complemented by strength training exercises, facilitates healthy weight gain over a month.

1. Morning detox drinks – Methi seed water, Coriander / Dhania seed water, Cinnamon water
2. Breakfast – Almond milk, Spinach Strawberry Smoothie, Whole wheat toast, Multigrain Avocado Toast with Protein shake, Protein Oatmeal pancake
3. Lunch – Ragi dosa with mushroom stuffing, Roti +sabji+curd, Tofu curry with Oats chapati, Tofu curry with Oats chapati
4. Evening Snack – Vegetable Sprouts, Mixed seeds in yogurt, Black chana chaat
5. Dinner – Chicken Vegetable Soup, Vegetable quinoa, Vegetable soup / Tomato soup + Paneer tikka, Masala Oats

Week 2

Second week of how to gain 5 kg weight in 1 month, the focus remains on nutrient-rich foods and beverages to support healthy weight gain. Each day starts with morning detox drinks such as methi seed water, coriander seed water, and cinnamon water, aiding digestion and metabolism. Breakfast options offer a variety of protein-rich choices, including paneer bhurji with multigrain toast, masala idli, besan vegetable cheela with curd, berry blast smoothie, and cinnamon roll smoothie, providing essential nutrients to kickstart the day. Lunches feature wholesome meals like quinoa biryani, quinoa upma with roasted tofu, mixed vegetable sabzi with chapati and curd, and vegetable and cheese wrap, ensuring a balance of carbohydrates, proteins, and fiber. Evening snacks offer satisfying options such as mixed seeds in yogurt, makhana chaat, and besan dhokla, providing a healthy energy boost. Dinners focus on lighter yet nutritious options like paneer vegetable salad, sambhar with jowar uttapam, pasta with chili tomato and spinach, and tofu salad with dal and sautéed vegetables, rounding out the day with a mix of proteins, whole grains, and vegetables. Consistency with this diet plan and regular strength training exercises contribute to gradual and sustainable weight gain over the month.

1. Morning detox drinks – Methi seed water, Coriander / Dhania seed water, Cinnamon water
2. Breakfast – Paneer bhurji + Multigrain toast, Masala Idli, Besan vegetable cheela + Curd, Berry Blast Smoothie, Cinnamon Roll Smoothie
3. Lunch – Quinoa biryani, Quinoa Upma with roasted tofu, Mixed Vegetable sabzi with chapati and curd, Vegetable and cheese wrap
4. Evening Snack – Mixed seeds in yoghurt, Makhana chaat, Besan dhokla
5. Dinner – Paneer vegetable salad, Sambhar + Jowar uttapam, pasta with chilli tomato and spinach, Tofu Salad Dal + Sauteed vegetables

Week 3

In the third week of the weight gain diet plan, the emphasis remains on nutrient-dense foods and beverages to support the desired weight gain goal. Each day begins with morning detox drinks like fennel seed water, methi seed water, and coriander seed water, aiding digestion and metabolism. Breakfast options offer a blend of protein and carbohydrates, featuring jowar and vegetable porridge with a protein smoothie, poha, sambhar with plain dosa or jowar or ragi idli, and besan vegetable cheela with curd, providing essential nutrients for sustained energy. Lunch includes satisfying meals such as multigrain paneer patty burgers, vegetable soup, rice with curry and sabzi, and vegetable quinoa, ensuring a balance of carbohydrates, proteins, and fiber. Evening snacks provide a healthy boost with options like besan dhokla, makhana chaat, and mixed seeds in yogurt. Dinners focus on lighter yet nourishing choices like masala oats, chicken vegetable soup, vegetable moong dal khichri with salad, pasta with chili tomato and spinach, and vegetable quinoa, rounding out the day with a mix of proteins, whole grains, and vegetables. Consistency with this diet plan, coupled with regular strength training exercises, contributes to steady and sustainable weight gain over the month.

1. Morning detox drinks – Fennel Seeds Water, Methi seed water, Coriander / Dhania seed water
2. Breakfast – Jowar and vegetable porridge + protein smoothie, Poha, Sambhar + Plain dosa/ Jowar or Ragi idli, Besan vegetable cheela + curd
3. Lunch – Multigrain paneer patty burger, Vegetable Soup, Rice + curry+sabji, Vegetable Soup, Vegetable quinoa
4. Evening Snack – Besan dhokla, Makhana chaat, Mixed seeds in yoghurt
5. Dinner – Masala Oats, Chicken Vegetable Soup, Vegetable moong dal khichri + Salad, Pasta with chilli tomato and spinach, Vegetable quinoa 

Week 4

In the fourth and final week of how to gain 5 kg weight in 1 month, the focus continues to be on nutrient-rich foods and beverages to support the desired weight gain. The day starts with morning detox drinks, including methi seed water, coriander seed water, and fennel seed water, aiding digestion and metabolism. Breakfast options offer a variety of choices such as a cinnamon roll smoothie, whole wheat toast, masala idli, besan vegetable cheela with curd, and poha, providing essential nutrients to kickstart the day. Lunch consists of wholesome meals like chickpea and kidney bean vegetable salad, mixed vegetable sabzi with chapati and curd, vegetable and cheese wrap, and quinoa upma with roasted tofu, ensuring a balance of carbohydrates, proteins, and fiber. Evening snacks boost health with vegetable sprouts, black chana chaat, and besan dhokla. Dinners focus on lighter yet nourishing choices like vegetable soup or tomato soup with paneer tikka, vegetable moong dal khichri with salad, quinoa biryani, and sambhar with jowar uttapam, completing the day with a mix of proteins, whole grains, and vegetables. Consistency with this diet plan and regular strength training exercises contribute to gradual and sustainable weight gain over the month.

1. Morning detox drinks – Methi seed water, Coriander / Dhania seed water, Fennel seed water
2. Breakfast – Cinnamon Roll Smoothie, Whole wheat toast, Masala Idli, Besan vegetable cheela + Curd, Poha
3. Lunch – Chickpea and kidney bean vegetable salad, Mixed Vegetable sabzi with chapati and curd, Vegetable and cheese wrap, Quinoa Upma with roasted tofu
4. Evening Snack – Vegetable Sprouts, Black chana chaat, Besan dhokla
5. Dinner – Vegetable soup / Tomato soup + Paneer tikka, Vegetable moong dal khichri + Salad, Quinoa Biryani, Sambhar + Jowar uttapam

How to calculate daily calorie intake for gaining 5 kg weight in 1 month?

To calculate your daily calorie intake for weight gain, factor in your Basal Metabolic Rate (BMR) and activity level. Your BMR is the number of calories your body requires to maintain basic physiological functions while at rest. Once you’ve calculated your BMR, you can add more calories to support weight gain. Learn more about the  Daily calorie intake calculator.
Here is a stepwise overview of the process:

Step 1: Calculate your Basal Metabolic Rate (BMR) – There are several formulas for calculating BMR, including the Harris-Benedict equation and the Mifflin-St Jeor equation. These formulas consider things like age, gender, weight, and height. Once you’ve determined your BMR, you’ll know how many calories your body requires to maintain its current weight at rest.

Step 2: Determine your activity level – Your activity level also influences your daily calorie requirements. A sedentary lifestyle requires fewer calories than moderately or very active ones. Read more about How to calculate calorie requirement for weight management.

Step 3: Add calories for weight gain -To gain weight, you must consume more calories than your body burns. One kilogram of body weight is equal to 7,700 calories. So, to gain 5 kg in a month, you’ll need to consume more calories than your maintenance level.

Example:
Let’s say you’re a 25-year-old male with a BMR of 1,800 calories per day. You have a moderately active lifestyle and you want to gain 5 kg in a month.
1. Calculate your BMR using an appropriate formula: Suppose your BMR is 1,800 calories per day.
2. Determine your total daily calorie needs based on activity level: If you’re moderately active, you might multiply your BMR by 1.55 to account for activity level. So, 1,800 calories (BMR) x 1.55 = 2,790 calories per day.
3. Add calories for weight gain: To gain weight, you must consume more calories than you burn. Let’s say you aim for a surplus of 500 calories per day to gain weight steadily. So, you’d need to consume 2,790 + 500 = 3,290 calories per day.

Remember, individual calorie requirements can vary due to metabolism and body composition. For healthy weight gain, prioritize a balanced diet rich in nutrients complemented by strength training exercises.

Is it healthy to gain 5 kg weight in 1 month?

Gaining 5 kg in one month may not be considered healthy for most people, as it can put excessive stress on the body and lead to various health problems. Rapid weight gain is frequently associated with an imbalance in calorie intake and expenditure, leading to excess fat accumulation rather than muscle mass. This sudden weight gain can strain the cardiovascular system, increase the risk of developing metabolic disorders like diabetes, and put additional strain on joints, leading to problems like arthritis. Furthermore, such rapid weight fluctuations may not be sustainable in the long run, potentially leading to unhealthy behaviors. Weight management should include balanced nutrition, regular physical activity, and gradual, sustainable changes to promote overall health and well-being.

Expert Review on How to gain 5 kg weight in 1 month

Gaining 5 kilograms in one month requires a balanced approach that includes nutrition, exercise, and lifestyle changes. First, calculate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) to determine the calorie surplus required for weight gain. Consume nutrient-dense foods high in protein, healthy fats, and complex carbohydrates to promote muscle growth. Strength training exercises can help to develop lean muscle mass. Maintain consistency in your diet and exercise routine while prioritizing adequate rest and recovery. Consulting with a healthcare professional or registered dietitian can provide personalized advice for safe and effective weight gain. 

References

1. “Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men.” NCBI, 23 June 2011, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151731/. 

2. “The Impact of Eating and Exercise Frequency on Weight Gain – A Cross-Sectional Study on Medical Undergraduate Students.” NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376784/. 

3. “Changes in specific dietary factors may have big impact on long-term weight gain.” HSPH.Harvard.edu, 22 June 2011, https://www.hsph.harvard.edu/news/press-releases/diet-lifestyle-weight-gain/. 

FAQs

1. How long does it take to gain 5 kg?

It takes around 2 to 4 months to gain 5 kilograms of weight in a healthy and sustainable manner. However, individual results may vary depending on factors such as diet, exercise, metabolism, and overall lifestyle.

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

You can gain between 1- 4 kilograms of weight in one month. However, this can vary based on factors like diet, exercise, and metabolism.

3. Is 5 kg weight gain noticeable?

A 5 kg weight gain is usually noticeable, especially if it occurs quickly, resulting in changes in clothing fit and physical appearance.

4. Can I gain 5kgs in one month?

Yes, gaining 5 kg in one month is possible, but this is not recommended as it may result in unhealthy weight gain and potential health risks.

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

To gain 5 kg in one month, consume a calorie surplus from nutrient-dense foods, exercise regular strength training, and get enough rest to promote muscle growth.