good evening Dr please I want to really gain...

 

 Scientifically and logically, it is not possible to gain noticeable weight within a period of one week, as gaining weight means developing muscles in the body, and muscles need a period of time to gain weight formally and clearly at the same weight.

 

 

 To gain weight, we recommend the following:

 

 

  1. Know your physical needs in proportion to weight, height, age and gender, and eat an amount of food that exceeds and exceeds them.

 

 

 2. Do exercises to build muscle mass in conjunction with eating larger amounts of food to be stored in the form of excess weight.

 

 

 3. Eat healthy food rich and high in nutritional value.

 

 

 4. Eating approximately 5-6 meals a day helps to gain weight faster.

 

 

 5. Have a light meal, say sleep like a banana and a glass of milk or a glass of milk with oats.

 

 

 6. Add olive oil to your meals in moderate amounts.

 

 

 7. Add honey to your drinks such as tea and milk.

 

 

 8. Eat 3-4 servings of fruit per day, especially between meals and at a time apart from meals.

 

 

 

 Healthy diet to gain weight

 

 Breakfast: a cup of sliced ​​vegetables/ a small loaf of bread or 2 loaves of pigeons/2 tablespoons of spreadable cheese or a slice of yellow cheddar cheese/ a boiled egg or 2 tablespoons of chickpeas with olive oil/ 7 olives/2 tablespoons of halva/a cup of avocado shake  With milk and honey

 

 

 Snack: a cup of hot or cold chocolate milk, according to preference / a piece of cake with cream 

 

 

 Lunch: a cup of green bean or pea stew or any desired type of stew / quarter of a cooked chicken or a piece of cooked lamb steak 60 grams / a cup of full-fat milk and a cup of cucumber to make a cucumber salad with yogurt with garlic and lemon / a cup and a half of cooked rice or a cup and a half upside down  Freekeh / cup of fresh fruit juice

 

 

 Snack: a cup of pudding or a cup of sahlab/ a cup of popcorn/ 7 raw nuts, almonds, cashews or heart walnuts

 

 

 Dinner: 1 loaf of Arabic bread or 2 pieces of toast or 2 loaves of pigeon / 30 grams of fried white cheese or 1 tablespoon of peanut butter / a cup of fried broccoli or eggplant / a cup of vegetable salad with tahini

 

 

 Snack: a cup of yoghurt with cream/banana/hand grip dried fruits.

 

 

 

 

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