How to Gain Weight in 17 Days: A Healthy and Effective Guide
How to Gain Weight in 17 Days: A Healthy and Effective Guide
Gaining weight in a short period like 17 days is possible if it’s done strategically and healthily. Many people assume weight gain only involves eating more junk food, but true, sustainable weight gain comes from a well-balanced diet, proper exercise, and lifestyle changes that promote muscle growth rather than fat accumulation. Whether you are underweight, recovering from an illness, or simply looking to add lean mass, this guide provides a practical approach to gaining weight safely within 17 days.
1. Set Realistic Goals
Before starting, it’s important to understand what is achievable in 17 days. On average, you can expect to gain 1–2 kg (2–4 lbs) of healthy weight in this timeframe. Extreme weight gain is usually water or fat retention, which is not sustainable. By focusing on gradual, nutrient-dense increases, you ensure that most of the weight you gain comes from muscle and healthy mass rather than fat.
2. Increase Caloric Intake the Right Way
To gain weight, you need to eat more calories than you burn daily. However, those calories must come from nutrient-rich sources rather than empty calories.
How to do it:
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Add 500–700 extra calories daily: This will result in steady weight gain without overloading your digestive system.
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Eat calorie-dense foods: Include nuts, seeds, avocados, cheese, whole milk, dried fruits, and nut butters.
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Avoid empty calories: Sugary drinks, fried junk food, and heavily processed snacks lead to unhealthy fat gain and can harm digestion.
A sample day might include oatmeal with milk and nuts for breakfast, grilled chicken with quinoa and vegetables for lunch, a smoothie with protein and banana as a snack, and salmon with sweet potatoes for dinner.
3. Focus on Protein-Rich Foods
Protein is the building block of muscle, and if you want your weight gain to be healthy, you need to increase your protein intake. Without adequate protein, most extra calories will turn into fat instead of muscle.
Best protein sources:
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Lean meats (chicken, turkey, beef)
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Fish (salmon, tuna, mackerel)
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Eggs
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Legumes (lentils, chickpeas, beans)
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Dairy products (milk, yogurt, cheese)
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Protein powders (whey or plant-based)
Aim for 1.2–2 grams of protein per kilogram of body weight daily to maximize muscle growth.
4. Eat More Frequently
If you have a small appetite, eating large meals can feel overwhelming. Instead, eat 5–6 smaller meals throughout the day. Spacing your meals every 2–3 hours ensures that your body consistently receives energy and nutrients, making it easier to increase your daily calorie intake without discomfort.
Example meal schedule:
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Breakfast: Oatmeal with nuts and milk
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Snack: Protein shake and a banana
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Lunch: Rice, chicken, and vegetables
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Snack: Yogurt with honey and granola
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Dinner: Fish with sweet potatoes and broccoli
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Evening snack: Peanut butter sandwich
5. Incorporate Strength Training
Gaining weight isn’t only about eating more; exercise plays a crucial role. Strength training stimulates muscle growth, ensuring that your weight gain is lean and healthy instead of mostly fat.
Key exercises:
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Squats
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Deadlifts
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Bench press
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Pull-ups
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Rows
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Overhead press
Train at least 4–5 times per week, focusing on progressive overload (gradually increasing weight and resistance). Pairing exercise with proper nutrition helps you gain lean muscle and improves overall strength.
6. Stay Hydrated but Avoid Excessive Water Before Meals
Water is essential for overall health and muscle recovery. However, drinking too much water immediately before meals can reduce your appetite, making it harder to consume enough calories. Sip water throughout the day but limit large amounts right before eating.
7. Get Quality Sleep
Sleep is often overlooked but is crucial for muscle recovery and healthy weight gain. Aim for 7–9 hours of quality sleep every night. During sleep, your body releases growth hormones that repair muscle tissue and help your body utilize nutrients more effectively. Poor sleep can slow down weight gain and increase stress hormones, which may negatively impact appetite.
8. Track Your Progress
Keep a record of your daily calorie intake, workout routines, and weight changes. Tracking helps you stay consistent and identify whether you need to adjust your diet or exercise program. If you notice no progress after a week, increase your calorie intake slightly.
9. Avoid Stress and Stay Consistent
Stress can affect appetite and digestion, making weight gain harder. Practice stress management techniques such as meditation, yoga, or deep breathing. Remember, consistency is key. Even though 17 days is a short time, sticking to your plan every day will deliver the best results.
Final Thoughts
Gaining weight in 17 days is achievable if you approach it with a healthy and structured plan. By increasing calorie intake with nutrient-dense foods, prioritizing protein, strength training, and getting adequate rest, you can add lean, healthy weight in a short time. Avoid quick fixes or unhealthy junk food binges; instead, focus on sustainable strategies that support long-term health and fitness.
Pro Tip: After the 17 days, continue following the same habits for lasting results. Healthy weight gain is not just a short-term goal—it’s a lifestyle.
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