how to gain 10 kg in a month Very easy and effective tips for 10 kg weight gain in one month| दुबले पतले बॉडी कैसे बनायें

A common goal for many individuals is to gain weight in a healthy and sustainable manner. While it may seem daunting at first, with the right approach and consistency, it is indeed possible to achieve this objective. In this post, we will explore a diet plan and recipe that can help you gain 10 kg of weight in just 21 days, all from the comfort of your own home.

Diet Chart to Gain 10 Kg Weight in 1 Month

Let’s start with a comprehensive diet chart that can help you gain weight effectively. Keep in mind that this chart is designed for a duration of one month, but the 10 kg weight gain mentioned earlier can be achieved in 21 days.

Day 1-7:

During the first week, focus on consuming nutrient-dense foods that are high in calories. Increase your intake of proteins, carbohydrates, and healthy fats. Include foods like eggs, lean meats, whole grains, fruits, vegetables, and nuts in your daily meals. Maintain a calorie surplus by eating larger portions and having multiple small meals throughout the day.

Day 8-14:

In the second week, continue with the same diet as the previous week but add a few additional high-calorie options. Include foods like avocados, full-fat dairy products, nut butters, and dried fruits. These foods will help you further increase your calorie intake while providing essential nutrients for a healthy weight gain.

Day 15-21:

In the final week, maintain the same diet as the previous two weeks but increase your portion sizes even more. Additionally, incorporate weight gain supplements if desired. These supplements can help provide the extra calories and nutrients needed to meet your weight gain goals. However, consult with a healthcare professional before starting any supplementation.

Recipe for 10 Kg Weight Gain in 21 Days

### 5Min Rs.20 Recipe

If you’re looking for a quick and cost-effective weight gain recipe, here’s one you can try. This recipe can be made in just 5 minutes and costs only Rs.20.

Ingredients:

• 2 large bananas
• 2 tablespoons peanut butter
• 1 cup whole milk
• 2 tablespoons honey
• 1 tablespoon oats

Instructions:

1. In a blender, add all the ingredients.
2. Blend until smooth and creamy.
3. Pour the mixture into a glass and enjoy.

This recipe combines the goodness of bananas, peanut butter, whole milk, honey, and oats. It is packed with calories, healthy fats, proteins, and carbohydrates, making it an excellent choice for promoting weight gain.

Remember, it’s important to have a balanced and nutritious diet throughout the weight gain journey. Stay consistent, adjust your portion sizes, and listen to your body’s hunger and satiety signals. Combine the diet with regular exercise and strength training to maximize muscle gain.

Start your weight gain journey today with this diet chart and recipe. Stay motivated, track your progress, and consult with a healthcare professional if needed. Good luck on your path to a healthier, happier you!

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