Healthy Eating


While most of us want to shed off that extra pound or two, many suffer from being underweight and are looking for ways to gain weight. However, getting fatter in a week is comparatively easier and is achievable through an alteration in your routine diet and general lifestyle changes.

We have compiled some ways for you to follow. By adopting the following dietary changes, you can get fatter in a week!

Getting fatter through dietary alterations: 

Increasing the Consumption of Sugary Foods

Instead of following proper dietary measures, consumption of sugary drinks, and eating similar foodstuffs will help in gaining extra weight at a fast rate. Increasing sugar in your normal diet instantly increases your weight.

Eating out more often

People are always on the lookout for shortcuts. Whether it’s getting thinner or getting fatter, a hack is always appreciated. One smart way of getting fatter is to increase the amount of food that you are eating. So when your meal portions are raised and you eat, for instance, four to six decent sized meals, then you are bound to easily get fatter in a week.

Adding nutrition which increases weight

Adding nutritive elements such as potatoes, dairy such as cheese, bread, etc. is rich and is often advised by health practitioners to be avoided if you want to lose weight fast. But since that is not the case and you want to become fatter, adding these elements to your diet will help you become fatter. Eat meals which are high in carbohydrates and fats as carbs retain water which causes one to bloat. Whereas drinking high protein shakes or eating energy snack bars also makes one get fatter.

The increasing number of meals in a day

Increasing the number of meals you eat during a day plus the quantity of food that you eat will also help become fatter.

Consuming fizzy drinks daily

Drinking carbonated drinks every day also makes you fat. However, it can also lead to other issues such as weak bones as such fizzy drinks can dissolve your bones in no time. The artificial sweeteners trigger your appetite cravings to increase and unconsciously increase your proportions

Skipping the starting meal of the day

Even skipping meals can trigger instant weight gain as is the habit of today; most people skip the first meal of the day. With most of them in a hurry, skipping meals boosts hunger and increases the chances of overeating when you have your next meal.

Eating and screen go together to pack on pounds

Eating too quickly and watching TV are known to go hand in hand together. We are often not paying attention to the food we are eating when we are watching TV. This can also lead to the kitchen being open all day long and all night, with your eyes glued to the screen. Even if your eyes are glued to the small screen of your smartphone, you are probably munching something. The more you pass your time in front of your screen, the more time you will spend on sitting in front of the telly, and the more easily you will gain weight.

Here’s how you can become fat using exercise as a tool to get fatter in a week:

Alterations in lifestyle are rapidly happening and exercises are no different. Today the motto behind the physical activity is to relieve stress and anxiety and to be optimistic, kinder, and grateful to our bodies. Continuous activity is also bad for your body and may lead to injury which halts all physical exercise altogether.

Change your meal-after-exercise mindset 

If food is consumed correctly and appropriately, then it can either become medicine or poison. The same rule applies to exercise. If you don’t exercise well, it too can become poison. Exercising so that you can binge eat tomorrow is not healthy. This way your physical efforts will be wasted and

Consuming the wrong kind of foods after an exercise session

Eating the wrong foods after exercising also leads to one becoming fatter rather than the opposite. While exercise may be considered as a suppressant, each person may have a varying reaction. Some people become even more hungry than usual and binge on foods that may have the opposite reaction and end up getting fatter.

Why over-exercising is not encouraged

Over-exercising may cause your body to become overstressed which results in the release of stress hormones which may flood your system and cause you to become fat within no time. The stress hormone known as cortisol causes one to overeat and drastically an increases insulin level which makes you crave foods that contain high levels of fats and carbs

Set realistic goals for physical activity

Be as realistic as you can be when it comes to exercise or physical activity. Do not overstress if you miss a day as a day off will give your body a good time to recover. Don’t sabotage your efforts by overeating feel-good comfort foods that may be rich in fat.

Besides diet and exercise, there are other ways of getting fatter in a week. These include a major proponent, known as sleep. Sleep too has a major effect on your body weight. Read on to find out:

Increase Your Sleeping Hours

Another way of becoming fatter in a week is by increasing your sleeping hours. When you sleep more than your daily requirement, you start to gain weight and that helps you to become fatter. Especially napping in the afternoon is said to be a strong reason for gaining weight.

Studies show that if you aim to become fatter than sleeping more than 8 hours in a day will make you gain weight. It is an easy way to gain weight without going to the gym to gain muscle. Sleeping more also causes the food in your system to move slower than usual which is why it digests later and stays in the body and adds to weight gain.

Looking skinny might be all the rage today but in reality, being underweight is not a good sign and could be a sign that the requisite nutrients are absent from our diet. Which may lead to numerous health hazards. Medical practitioners usually advise weight gain to individuals who are underweight or consistently weigh little. While most of us want to lose our weight as quickly as possible, an underweight person can often malnourished themselves which may lead to health issues such as developmental delays, a weak immune system, or worse infertility. Though premeditated weight gain might prove to be a struggle, adding the following foods to your regular diet may not only help to sustain weight gain in a healthy way.

If You Want to Gain Additional Weight, Try via Your Diet

You can easily gain extra weight by increasing your food consumption. Start by introducing foods which are nutrient-dense. Next, you can increase the number of meals you have in a day and then increase your portion sizes in every meal. Gradually help your stomach to load more food instead of wolfing down food in one go!

Here’s how you can safely gain additional weight by means of your daily diet in an effective manner:

For breakfast:

Try Consuming Dates and Milk Together

Begin your day with dates and milk. A nutrient-rich combo, this date and milk combo is abundant with vitamins A, C, E, K, B2, B6, niacin and thiamine, all essential for our well-being. Together the date-milk combo are also a good source of protein, calcium, vitamins and healthy fats that will help you gain weight and also keep your energy levels up high. You can also consume the date-milk combo in a milkshake, thus keep you chock-full all day long!

Or you may try

Adding Sugar to Your Clarified Butter to Gain that Extra Kilo

We are always on the lookout for snacks that will keep us nourished and also keep the extra kilo away!  Though that may not be the case with you, try adding a tablespoon of clarified butter to a tablespoon of sugar. Eat this mixture every day on an empty stomach before your meal time. Consuming this blend should amp up your weight gain in no time!

Pick Up Your Mornings with a Banana Shake

To get an instant lift, start your early mornings with a healthy banana shake. Full of calories, bananas are a great wake me up. Milk and bananas instantly help in weight gain, so if your aim is to gain extra kilos within a span of 10 days, try this! Replace your morning dose of caffeine with a calorie-rich banana milkshake and you are on the right path to gain weight!

Snack your way to a healthy and safe weight gain:

Try with Carrot Juice In Between Meals

Carrot juice is excellent for weight gain. Consuming carrot juice on an unfilled stomach increases appetite. When you drink carrot juice after a meal, it will quickly digest it and increase hunger, thus increasing your overall food consumption which further results in weight gain. Carrot juice also helps in the proper digestion of your meal, so if you are looking for a quick snack that may help in gaining weight fast, then carrot juice is the right choice.

Or try snacking with:

Nuts and Natural Butter like Peanut Butter

Nuts are packed with healthy fats and important nutrients. However, if your aim is to gain weight within a period of 10 days, then we suggest daily consumption of nuts and natural nut butters like almond butter, peanut butter or hazel nut butter will help you succeed in your aim!

In addition to consuming natural butter, you can also consume nuts by adding them to your daily lunch salad or roasting them.

For your daily lunch and dinner, try this:

Add Red Meat to Your Meal

Looking for a quick fix to gain weight? Adding red meat contributes to building muscle which may further aid in weight gain. A piece of red meat contains nutrients such as creating and leucine, which actively boost muscle mass in the body. So while a woman may not have much muscle in her body, add muscle mass also helps in promoting healthy weight gain.

Or, maybe even this:

Pair Your Carbs with Proteins and Veggies

Opening your lunch with rice may provide the solution to your problem, if you are constantly on the lookout to gain weight. If you aim to gain weight within 10 days, try lunching with rice. An excellent source of carbohydrates, rice may contribute to healthy weight gain for a young woman. If your aim is to increase weight within 10 days, then add carbs such as white to your daily diet. Pair white rice with proteins and veggies to gain healthy weight in 10 days at home.

And you can even try this:

Add Potatoes and Other Sources of Carbs to Your Food List

Potatoes are another rich source of carbohydrates and also aid in quick weight gain. Whether you choose to bake your potatoes or boil them, fry them or grill them, all cooking methods will help in weight gain. Add mashed potatoes mixed with some cheese and baked in a coating of olive oil or butter. Or double fry them in the form of French fries! Other sources of carbs such as bread, whole wheat, pasta and cereal all help to gain weight in a short span of time. Regular consumption of such hearty foods also instantly results in weight gain in a healthy manner.

There are other ways to gain additional weight in a healthy manner which may not include food. They are as follows:

Napping For Long Hours in the Afternoon

While a good night’s sleep is crucial for your well-being, afternoon napping serves a similar purpose. As it helps your body relax midday, so that when your resume work, you are fresh and energetic. Hence, as a consequence, it is often stated to not sleep for long hours, if you don’t want to gain weight.

Building Muscle through Weight Training

Weight training gives immediate results if you want to gain weight. While Cardio fitness routines burn the extra flab, weight training builds your muscle mass and that in turn stimulates your appetite, which may result in the desired weight gain.

Last but not the least, keep an open head and persist in your goal to weight in 10 days at home for no aim is impossible!

What you eat each day will affect your health and how you feel. Good Nutrition plays an important role in helping you lead a healthy lifestyle. Creating and maintaining healthy eating habits doesn’t have to be hard. If you just start from incorporating small changes in your daily habits you can create a big impact on eating patterns and create lasting healthy eating habits. Include the following in your diet and track the changes.


Make half of your plate fruits and vegetables: Choose red, orange and dark green vegetables along with other vegetables in your meals. Add fruit to meals as a side dish or dessert. The more colorful your plate looks, the more likely you are to get the vitamins minerals and fiber for your body needs to be healthy.


Make half the grains you eat whole grains: Switch from refined-grain food to a whole grain food. Choose whole wheat bread instead of white bread. Before buying, check the ingredients list and choose the products that list whole grain ingredients first. Look for things like whole wheat, Brown Rice, Oatmeal, Rolled Oats or Wild Rice.


Drink water instead of sugar drinks: Drink water to cut back on unnecessary calories from sugar drinks. Soda, energy drinks, is a major source of added sugar and calories in American diets. To add flavor to your water, add a slice of lemon, lime, apple or fresh herbs like mint or fresh herbs like mint.


Eat Seafood: Seafood has rich protein, minerals, and omega3 fatty acids (heart-healthy fat). To intake a proper amount of protein should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood. Seafood includes fish prawns, tuna and many more.


Switch to fat free or low fat milk: Both have the same amount of calcium and other essential nutrients as whole milk but it has fewer calories and less saturated fat.


Choose a variety of lean protein foods: Protein food does not just means meat, poultry, seafood, but it includes beans or peas, eggs, nuts and seeds.


Cut solid fats: Eat fewer foods which contain solid fats. The major foods which contain fats are cakes, cookies, and other desserts; pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.


Even if you are looking for a nutritionist and apersonal trainer who can help you in reaching your desired goals. Here is FitsApp who can help you in finding both Personal Trainer and a nutrition as well get in touch with them now.

Why do we all love to try stuff that are bad for us? A little of a bad thing won't hurt, you hear many people say this. Perhaps, there's more truth to this statement than what you can only conceive in your mind. Satisfying your cravings can be a healthier alternative than starving yourself to death, if you know how to take bite-size portions and put your control under check. You can also lose weight in the process.

Many experts believe that eating smaller portions of food than feasting on three giant meals a day can boost your body's performance levels as well. You will also put less stress in your guts, helping your digestive system work its best. So, what's the trick behind eating smaller portions of the foods you love?

How to Eat Healthy, Smaller Portions

  1.  Downsize

If you love to serve super-sized stuff, now is the time to down size and eat a smaller amount of the foods you love to eat. Why have a cupcake the size of your palm when you can have a thumb-size?

  1.  Use Smaller Plates

Sometimes, we tend to put more in a big plate unconsciously. By using smaller plates, you trick your mind into believing that you are eating more. Try choosing plate designs that you like so that eating can be a pleasurable experience as well.

  1.  Get a Substitute

Switch your high calorie foods to low-calorie alternatives. Why eat ice cream when you can have a yummy sorbet? It's all about healthy choices that matters most.

  1.  Hydrate

Drink a glass of water with each meal you eat to help you feel full – for less. Your body needs to get hydrated by the way, as it can help you flush all those toxins from within.

  1.  Make Room

Yes, make room for more fruits and vegetables to help you eat healthy while helping you stay fit and lean.

  1.  Know Thy Trigger

You must know yourself well and watch out for those that triggers you to eat unnecessarily. Are you an emotional eater? The next time you're in the blues, try doing a favorite hobby instead of gorging a meal fit for a king or two.

The lesson here is to learn how to eat a proper diet. You don't have to totally quit on eating the food you love. Your fave chocolate chip cookie can be great for you once in a while. If you really can't stop your cravings, you may always try a healthier alternative than taking diet pills and other drastic measures. Learn what's healthy and what's not. Before you take another bite, ask yourself this: Are You Really that Hungry?

There are many other choices of healthy food substitutes that we can dress on a delicious Burger. Beef is one of the known causes of Intestinal Colon Cancers. We can still eat the same types of meals that consists of unhealthy food products just simply substituting and weeding out what’s bad, replacing it with what’s good. Here is one of my favorite Burger’s Recipe’s that is indeed Healthy while tasting great.

Portabella Mushroom Burger

1 Large Portabella Mushroom
1 Slice round Onion
1 Slice of Tomato
1 Leaf of Romaine Lettuce or Spinach Leaves
1 Slice of Mozzarella Cheese
2 tsp. of Olive Oil

Lite Mayonnaise
Oro-Wheat Thin Burger Buns

Heat Skillet or Frying Pan with Olive Oil to medium heat. Sauté Portabella Mushroom 2 minutes on each side. Remove from pan and set aside. Prepare thin Burger Buns & spread with Mayonnaise on one bun and spread with Mustard on the other bun. Place Cheese, Lettuce or Spinach, Tomato Slice, Onion Slice on top of bun and top it off with the delectable Sautéed Portabella Mushroom.

It’s a wonderful delicious Health Burger without using Beef.

More Substitutions – Prepare Burger dressings as stated in recipe. You may also use Eggplant, Advocado, “Morning Star” Veggie Burger ( At local grocer’s freezer), Ground Turkey. Baked or Grilled Salmon.