How to eat to get better. How to gain weight quickly. Eight proven methods! Basic exercises for developing the inner thigh

1. You eat a lot, but the food is not digested
2. How to increase your daily calorie intake
3. We increase appetite
4. Common Causes of Weight Loss
5. Diseases associated with weight loss
6. What to eat to get better
7. How to increase your daily caloric intake
8. How to create a daily menu to gain weight
9. Recipes for high-calorie and nutritious dishes
10. An integrated approach to weight gain
11. Nutrition for athletes
12. What to eat and what safe means to choose to gain weight
13. Optimal sleep and rest patterns for weight gain

A person prone to thinness often asks what to eat to gain weight. Unfortunately, there are no foods or ready-made meals that can easily cause you to gain weight when consumed.
Especially for people who have accelerated metabolism.

There are three practical advice, which are guaranteed to help you gain pounds.
I will list them in order of their importance.

1. You eat a lot, but the food is not digested

You can eat a lot in a day, but if the food is poorly digested, then the effect will be zero.
For example, you eat 3 thousand calories a day, but you only need to eat 2.5 thousand calories to gain weight, but you don’t gain weight because your body absorbs no more than 1.5 thousand calories. That's how lazy he is, or incapable. What to do?

The answer is simple - increase digestibility.
Drink the course Biorost forte 30 days, one tablet once a day. Just watch your diet. It shouldn’t be the case that you only eat once a day during the day. Daily calorie intake should be within normal limits. A calorie deficit of no more than 10-15 percent is allowed. But, I would recommend eating as much as possible.

2. How to increase your daily calorie intake?

I have never heard more “brilliant” advice - eat more. How to increase your daily calorie intake?
We accept food concentrates. Such as Hercules 1000. One hundred grams of which contain 500 kcal. Dilute the powder in milk, or water, and drink it after lunch instead of compote or coffee.
We can also drink it when we don’t have time to eat.

Add to cocktail, crushed Walnut, and don’t be greedy, add more. This will increase efficiency by 30%.

3. Increase appetite

If you don’t really want to eat, or have no appetite at all, it comes to the rescue Peritol.
This antihistamine, which is taken for allergies and anorexia.
On the first day, it is better to take the pill during dinner, because... it makes you drowsy for the first two, three days.
Then you can take 2-3 tablets a day.

Low weight people are often unhappy with their figure and may experience both physical and psychological discomfort. Insufficient body weight has a negative impact on overall well-being and can cause the development of complexes. Also, weight loss can be one of the symptoms of various diseases and hormonal imbalances. In this article, we’ll look at what to eat to gain weight, why an integrated approach is so important, and what additional means to choose to gain weight without harming your health.

4. Common Causes of Weight Loss

One of the most common reasons for losing weight is poor diet. If you forget to have breakfast, eat lunch on the go, and your afternoon snacks and dinners are not nutritious enough, then naturally you will lose weight. Add to this daily stress and hustle and bustle at work, and you end up with excessive thinness and a haggard appearance.

Regular jogging and attending aerobics classes also lead to weight loss. It is better to pay attention to strength training to increase lean body mass. In the following sections you will find a list of exercises that will be most effective in this matter.

Bad habits (smoking, drinking alcohol) negatively affect your health and the quality of life of those around you. If you decide to gain weight, then give them up, otherwise you won’t be able to achieve significant results.

5. Diseases associated with weight loss

Weight loss can most often be caused by malfunctions and disturbances in the digestive system:

• impaired digestion of food;
• pathology of the pancreas;
• digestive disorders caused by eating low-quality food, fast food;
• diseases of the gastrointestinal tract.

Weight loss is also possible in the first stage of diabetes. The patient feels constant hunger, thirst, and dry mouth, which is associated with an imbalance of glucose in the blood. Irritability and weakness, and blurred vision are also observed.

Teenagers and girls under 25 (and in some cases boys) may suffer from anorexia. Fear of excessive weight gain leads to refusal to eat, behavior changes, perception of one’s social role. It is fraught with severe exhaustion, and therefore requires appropriate treatment and rehabilitation.

Hormonal imbalances in the body are also associated with weight loss. For example, hyperthyroidism is one of the pathologies of the thyroid gland. Weight loss occurs due to an increase in the intensity of metabolic processes; in women it is accompanied by a violation menstrual cycle, and in men - decreased libido. Severe discomfort is caused by being in a stuffy room.

Sudden weight loss may be associated with tuberculosis. For a long time There is a chest cough with sputum, blood, runny nose, and fatigue. Long-term treatment with a stay in a dispensary is required; refusal of qualified assistance leads to death. Preventive measures include giving up bad habits (smoking), mandatory fluorography (once a year), and avoiding contact with people with an open form of this disease.

Excessive thinness may be a symptom oncological diseases. In the event of a malignant neoplasm of the liver or organs of the digestive system, “alarm bells” are observed almost immediately. In addition to weight loss, these include hair loss, brittle nails, changes in skin color and sclera of the eyes. Other types of cancer may be asymptomatic in the first stages.

Do not forget that only a doctor can make a correct diagnosis based on test results. Do not self-medicate, and if you feel unwell, contact qualified specialists.

List of analyzes

Ectomorphs are tall, thin people with accelerated metabolism. This term was first used by Sheldon (a psychologist from the USA) for his classification of human body types. It is these people who most often wonder how to get better and what to eat.

In the nutrition of ectomorph athletes, try to focus on the consumption of carbohydrates or healthy fats, while not excluding dishes with sufficient protein content. Which approach will be most effective depends on the characteristics of the metabolic processes of a particular person. Below is the classification nutrients and examples of dishes for the daily diet.

For people with fast metabolism great importance also has meal times. There are several approaches to organizing your diet, each of which has its own advantages and can be adapted to your daily routine.

One of the most effective nutritional plans for ectomorphs consists of three main meals and two or three snacks. This will allow you to increase your daily calorie intake evenly and without feeling oversaturated.

Another option, on the contrary, excludes any snacks between breakfast, lunch and dinner. Without “suppressing your appetite” with sweets, tea or bars, you will be able to eat the entire portion.

For those who cannot manage a full lunch, another solution to organizing the daily diet is possible. Try eating frequently (every 2-3 hours), but in small portions.

7. What to eat to gain weight?

When it comes to weight gain, don't forget to take care of your health. The best option would be to gain no more than one and a half kilograms per week. At the same time, nutrition should be balanced and healthy. Don’t forget to include fresh vegetables and fruits, whole grain bread, and unpolished cereals in your menu.

For example, you consume 1500–1700 calories daily. You can gain 0.5 - 1 kg in a week if you increase the calorie content of your menu to 2000-2200 cal. To do this, make one of the suggested changes to your diet:

• During the day, have another snack (between afternoon snack and lunch or lunch and dinner);
• Add an additional dish to one of your main meals;
• Spread out the calories you need by increasing your food portions with supplements. Below are options for increasing the nutritional value of the menu.

8. How to create a menu to gain weight

In the process of choosing a menu for those who want to gain weight, many nuances are taken into account. Here are the main ones:

• taste preferences;
• nutritional value of foods, vitamin content;
• age group, gender;
• lifestyle (for example, they highlight a separate approach to choosing nutrition for athletes).

When creating a menu for teenagers, the first factor from the list plays a significant role. Guys can often refuse everyday food (soups, cereals, salads) in favor of fast food or desserts. This problem can be solved by showing imagination in the process of preparing dishes. Also, young girls are often worried about possible weight loss or weight gain. It is necessary to create a diet taking into account the teenager’s body type and age characteristics.

Example of a daily menu for a teenager with a thin build

Breakfast. An omelette of two or three eggs, porridge with butter (you can add berries or dried apricots), tea with cereal cookies.

Lunch. Sandwich with cheese, cocoa and milk.

Dinner. Chicken meatball soup, vegetable salad, vermicelli with meatballs, dried fruit compote (for capricious children or those with poor appetite, lunch can be divided into two meals).

Afternoon snack. Fresh fruit (a few apples or bananas).

Dinner. Fish casserole (or vegetable stew, teenager’s choice), tea.

Snack before bed. Yogurt or fruit smoothie.

Focus on consuming several food groups at one meal. If you are used to eating scrambled eggs for breakfast, then add a few slices of ham and green peas to your serving.

Example of a daily menu for girls who want to gain weight

Breakfast. Porridge with milk, sandwich with butter, tea.

Lunch. Fruit juice, croutons.

Dinner. Soup with dumplings and herbs. Boiled potatoes with stewed chicken. Salad from fresh cucumbers, tomatoes, bell pepper. Tea or compote.

Afternoon snack. Pancakes with syrup or butter, tea.

Dinner. Pumpkin porridge (if you don’t like this dish, replace it with vegetable stew).

Snack before bed. A glass of kefir.

If you practice table training, then in addition to main meals, take care of snacks an hour before and after exercise. You can make your own protein shake from milk, banana, honey and whey powder.

Sample menu for thin male athletes

Breakfast. Porridge (oatmeal or buckwheat), hot sandwiches with cheese, fruit juice.

Lunch. Boiled eggs, a few slices of bacon, tea.

Dinner. Soup, beef chops, mashed potatoes with milk, grated carrots with butter, compote (Do not consume red meat every day, as this may adversely affect your health. 2-3 servings of beef or pork per week will be enough).

Afternoon snack. Nut bar, handful of dried fruits.

Dinner. Boiled turkey with vegetable stew, tea.

Snack at night. A glass of fermented baked milk or other fermented milk drink of your choice.

9. Recipes for high-calorie and nutritious dishes to gain weight

Pay attention to the recipe delicious cheesecakes for breakfast or afternoon snack. This hearty dish can be a snack before school. You will need 240 g of granular cottage cheese, 3 tbsp. spoons of sugar (or to your taste), chicken egg yolk, oil for frying, paper towels, powdered sugar and fruit for serving.

Mash the cottage cheese with a fork, add sugar and yolk, mix thoroughly. Form cheesecakes (round or “pucks”), place on a heated frying pan with vegetable oil(you can use oil of your choice). Fry on both sides for 1-1.5 minutes, quickly cover with a lid. When ready, drain on paper towels. Serve cooled, garnished with fruit and sprinkled with powdered sugar.

Aromatic meatballs with a vegetable side dish are perfect as a second course for lunch. Ingredients: minced chicken breast – 500 g, boiled rice – 200 g, onion, carrots, tomato sauce, salt, pepper, seasoning to taste, flour for dredging, sunflower oil, greens for serving.

Preparation. Rinse the rice and boil until half cooked, let cool. Add onions, carrots, salt and pepper to the minced meat to taste. Add boiled rice and stir. Form meatballs, roll them in flour and place on a baking sheet greased with vegetable oil. Pour over tomato sauce. Bake for 30-40 minutes. until ready. Serve with vegetable side dish and fresh herbs.

Lush pancakes with tea will be a great end to your meal. Butter and fruit syrup will make the dish tastier and more nutritious. You will need 250 ml of milk, 2 chicken eggs, 3 tbsp. spoons of sugar (adjust to your taste), a pinch of salt, 200 g flour, 60 g butter, a packet of baking powder (12 g).

Preparation. Melt in a saucepan butter. Beat the eggs with a whisk, add sugar and salt. Pour in milk (room temperature), stir. Add baking powder to the flour and pour into the mixture, stir quickly, pour in the melted butter. Fry pancakes on both sides in a dry non-stick frying pan.

10. An integrated approach to weight gain

For that to get better, it is necessary not only eat nutritious and high-calorie foods, but also regularly exercise strength exercises. For people with a thin physique, professional trainers develop a separate training regimen. Please note that if you have not previously actively engaged in sports, the results of training in the gym will not be immediately noticeable. Before starting, consult your doctor and find out if there are any contraindications or special recommendations due to your health condition.

For the first six months, a general set of exercises will suit ectomorphs. It can include:

• standing barbell press;
• bench press lying and sitting;
• squats with dumbbells.

Later, good results will be obtained by exercises for individual muscle groups, which are performed alternately in a weekly cycle. Don't forget about the principles of an integrated approach. You will be able to gain the treasured kilograms if you eat right and on time, as well as regularly carry out strength training.

11. Nutrition for athletes

For speed dialing muscle mass athletes use various nutritional supplements. Let's look at their effectiveness and possible side effects in the table.

Anabolic steroids cause the most debate on the issue of sports nutrition. Bodybuilders began taking them in the second half of the last century. Along with significant muscle growth, colossal side effects were also noted:

• androgenic effect (masculinization, prostate hypertrophy, testicular atrophy and others);
• severe irritability;
• the appearance of acne;
• increased cholesterol levels and others.

After the course, depression may appear, a desire to repeat taking the drug (psychological addiction), and a decrease in libido in men.

12. What to eat and what safe means to choose to gain weight

Nowadays, all anabolic steroids have a pronounced androgenic effect, the level of which is marked with a special index. The sports nutrition and supplements we discussed above are not always effective when taken by people with a fast metabolism.

Pay attention to safe means that ensure weight gain by normalizing metabolic processes. So Biorost Forte:

• main drug for weight gain program
• is not a hormonal drug;
• separate lines have been developed for men and women;
• doesn't have side effects, and contraindications.

In the case of critically low body weight (for example, due to a serious illness, severe shock), there will be an effect from Hercules 1000 Taking this high-calorie concentrate under the supervision of specialists gives results comparable to anabolic steroids.

13. Optimal sleep and rest patterns for weight gain

Healthy sleep is vital for a person’s well-being and mood. Gaining weight, even if you consume enough calories and regularly perform strength exercises, will not be possible if you do not get adequate rest. To replenish energy, adults will need at least 8 hours of sleep at night, for teenagers - 9-10 hours. It is not enough just to eat to gain weight, recovery is necessary.

To help you relax after a busy day:

• light snack (a glass of milk and cookies with your favorite addition: nuts, jam or marmalade);
• taking a hot bubble bath, you can add sea ​​salt(flavored or plain);
• reading your favorite book and listening to music for relaxation;
• meditative exercises (Imagine a walk through the forest with the smallest details: the sound of leaves, the singing of birds, the smell of pine needles. Convince yourself that when you reach a lake, a sunny meadow or a mountainside, you will fall asleep. Mentally immerse yourself in the atmosphere of the walk, and you will succeed fall asleep quickly).

Many indicate that they cannot relax due to constant stress at work. For the same reason, the diet is disrupted and appetite worsens. Plan your day so that you have time for work, communication with loved ones and hobbies. To do this, use the experience of successful people presented in literary sources. You can also listen to the advice of friends who have succeeded in time management.

• Determine which part of the day to devote to work and which part to your favorite hobby, taking into account your individual characteristics.
• When summing up your work day, focus on the quality, not the quantity, of tasks completed.
• Try to simulate a stressful situation and ways to get out of it in advance. For example, if they want to expand your number of responsibilities, but you are sure that you will not have time to complete everything, prepare arguments for a dialogue with your boss.

If you independently cope with sleep disturbances, diet and stressful situations If this does not work, please contact qualified personnel.

Follow your goal clearly and you will achieve success!

Millions of people suffer from overweight and suffer no less from its lack. The key question that the latter ask themselves is what is better to eat in order to To gain weight? There is an opinion that in order to increase body weight you need to consume much more food than usual. Others believe that, on the contrary, one should abstain.

Both the first and the second are right and wrong at the same time. In pursuit of kilograms, people consume everything and absolutely in vain. It all depends not on the amount of food consumed, but on certain elements in the diet.

Some foods contain substances that will only lead to an increase in the level of obesity; at first it may seem that this increases the volume of muscle mass, but this is far from the case.

Factors of underweight

At the very beginning, you need to analyze reasons for being underweight. There are several of them, you can distribute them like this:

1. Genetic predisposition. If the relatives are asthenic, then the person’s body is likely to have a thin physique.
2. Thyroid dysfunction, the main reason. It is necessary to consult an endocrinologist.
3. Violation in digestive system . She is one of the main reasons. This article will discuss precisely this reason. She is the key
4. Diseases. They need to be treated; without doing this, a person risks becoming dystrophic. This is a great danger to the body. Sometimes delay can lead to death if a person has contracted an infection or has cancer.
5. Aging, although it is a significant factor, has little effect on total body weight.

What else should you not eat?

In pursuit of weight gain, people often do stupid things. Consuming everything and often through force. In order not to harm your body, you need to know which products are better do not use to increase your weight level. Their consumption should be minimized:

1. Fruits. As strange as it may seem, this is how it is. Eating fruit leads to increased levels of antioxidants. Fruits have a high level of water, which will settle in the stomach, and are also high in calories. This is fraught with obesity.
2. White fish. It has protein but almost no calories, so it won't help you gain weight. Such fish is much more suitable for a diet when you need to avoid taking large amounts of carbohydrates.
3. Low-fat yogurt. It will not help, it only contains from 50 to 100 kilocalories per 100g, and this is very, very little. There is no benefit from it other than taste.
4. Bread. Its consumption must be reduced, because a piece of bread contains no more than 80 calories, which is quite small. To get them in the right quantity, you need to eat at least a loaf of bread white bread per day, which is quite difficult to do.

Fifteen foods to gain weight

What do you need to know to gain new pounds and get a strong and healthy body? There are a number of foods that are rich in calories and which will definitely help solve the problems of lack of body weight.

You need to consume food with a large calorie surplus, in amounts from 200 kcal, but preferably the more the better. Such food takes up little space in the stomach and is easier to eat.

You need to consume up to 3000 calories daily. These products should be given initial preference:

• Salmon fish. This is a rich source of vitamins, fatty acids, an excellent food for gaining new kilograms.

• Dried fruits. They have a large volume of calories and help solve the problem of excess water in the body. Dried fruits have 10 times more nutrients than fresh ones and can be baked into pies and eaten as a quick breakfast or lunch.
• Butter. Extremely useful product with high calorie content, coupled with simple bread, has greater benefits than simply consuming dry bread.
• Eggs. They contain zinc, thiamine, phosphorus, calcium and many other useful elements. You can use them several times a day.
• Cottage cheese. It, unlike yogurt, contains twice as much useful elements. The product is simply ideal for solving weight problems. Mixed with peanut butter baked in croissants, it provides up to 500 kcal.
• High carb shakes. As a rule, homemade. How to make this mixture: three liters of milk, two mugs of powdered milk and 50 grams of protein. You can put ice cream for better taste. Then mix thoroughly with a mixer and put in the refrigerator to cool. Use after main meals as a supplement.
• Nuts. Extremely useful, suppress excess water. Almonds, peanuts, walnuts are perfect for a nutritious menu.
• Avocado. Expensive, but very useful plant. Can be eaten with plums and raisins. This combination of products contains up to 800 calories per serving, as well as many important microelements and vitamins.
• Jerky. It is useful for the growth of muscle mass; it contains not only protein, but also a huge variety of substances that accompany muscle growth.
• Omelet with additives. High-calorie foods that interact well with proteins. It is better to eat in the morning, at least for lunch.
• Salad with olive oil . Vegetables by themselves are not particularly beneficial, but if you mix them with vegetable oil, a mixture is formed that helps increase the growth of the body.
• Chocolate. But you shouldn’t overuse it either, as it contains a lot of sugar. No more than 100 gr. per day.
• Candies. First of all, "Bird's milk", they contain a large number of useful elements.
• Salo. The highest calorie product reaches up to 900. But consuming large amounts of fat puts a greater burden on digestion. You need to eat no more than 100 grams of it per day.
• Pork and smoked sausages. It is advisable to eat raw smoked product.
• Cheeses. Hard and soft varieties. Should not be consumed processed cheese, since it contains many artificial additives and flavors.

More about dietary mistakes

In order for your diet to help you gain weight, you need a list of foods to consume along with high-calorie foods not worth it. Consumption may negate efforts to increase your body weight:

• Use more protein for breakfast. The fact is that blood sugar levels drop at night, so in the morning carbohydrates go directly to belly fat, rather than muscle mass.
• Consume carbohydrates after sports training . Avoid eating fruit or drinking energy drinks after physical exertion. This kills your appetite for long hours. It's better to go straight away and eat normal food.
• Refusal of proteins. Many people consider them to be steroids, but in fact they do no harm. Proteins have a positive effect on the growth of muscle mass, provide the necessary boost for training and quickly replenish protein reserves.
• Three meals a day. Doctors believe that eating 3 times a day will not lead to anything good. It is best to divide the daily diet into 5-6 meals.

About food and nerves

It is very important to know that disorders nervous system can nullify all attempts to improve the situation for the better. The fight against obesity and underweight is often related to the nature of people:

• Cholerics. Too active, it is very difficult for such people to gain weight. They are very impulsive and irritable, neglecting nutrition. Thin people are more common among choleric people.
• Melancholic people. They are also predisposed to thinness, but due to a weak nervous system. They often become depressed and dependent on external factors.
• Sanguines. As a rule, they are more inclined towards a strong body and only illness can prevent them.
• Phlegmatic people. They are located more towards fullness, the nerves are balanced, and in physiology there is often a slowdown in metabolism.

But you shouldn’t think that your characteristic type determines everything. A person must ask himself a simple question, what should he eat to gain weight, and find answers to it. Everyone has the power to overcome their weaknesses and do what is best for themselves.

Video: products for weight gain

Nowadays everyone just talks about health, fitness, training and other pp-things. Every second person is obsessed with the questions: “How to lose weight?”, “What diet should I go on?”, “What exercises will help me lose weight?” and further down the list.

But there is another side to the coin, and no less important. This is a weight gain problem. And often gaining weight can be even more difficult than losing weight. Let's figure out how this phenomenon arises, what consequences it brings and how to deal with it.

IMPORTANT! The recommendations in this article are aimed at people who do not have diseases that a priori prevent them from gaining weight. Before taking action, consult a doctor and check your body for the presence or absence of such.

1. Identify root causes

1. Lack of calories. Insufficient amount of calories consumed in the daily diet, as well as the quality of food consumed are the most common reasons light weight. Remember: to gain weight, you need to consume more calories than your body spends daily, but in moderation.
2. Body structure (heredity). If you have hereditary thinness, your metabolism may be low, but you may not gain weight (as with an accelerated metabolism). In this case, gaining weight will not be easy, but it is still possible. The decision will need to be approached comprehensively - carefully read the recommendations below!
3. Accelerated Metabolism. Those who have an accelerated metabolism burn calories quickly and do not gain weight. It is necessary to compensate for the lack of weight in the same way as in the case of heredity - comprehensively.
4. Nervous disorders. Constant stress can make it difficult to gain weight due to a lack of appetite, preventing the body from storing nutrients and gaining the required number of calories in the daily diet. Here you must first deal with stress, and then compensate for its absence with the right calories in the right quantities.

2. Identify the problem in time to avoid consequences

From a scientific point of view, being underweight is no less dangerous than being overweight. Here's what he threatens:

1. Weak immunity
2. Lack of vitamins
3. General body fatigue
4. Muscle tissue atrophy
5. Reduction of bone mass
6. Thin and brittle hair, dry skin
7. Increased risk of kidney disease and anemia
8. Problems with fertility (fertility) and menstruation in women

And this is not the entire list.

To prevent these consequences and gain weight that is not enough for healthy functioning, you must adhere to the recommendations described below.

But first, find out if you are definitely underweight. For this calculate your BMI (body mass index) by dividing your weight in kilograms by the square of your height in meters.

Lower threshold BMI = 18.5

That is, if your BMI is equal to or higher than this value, then you do not need to gain weight, and this article will only remind you how not to lose this weight.

For example, if your height = 165 cm and weight = 45 kg, then BMI = 16.5

This means that you are underweight and the following weight gain tips will be very helpful to you.

Again, we remind you that before taking any steps to gain weight, you need to consult a doctor. Lack of weight may be associated with the presence of various types of diseases of the body (oncology, diabetes, various diseases of the gastrointestinal tract, etc.), which must be treated first.

The recommendations below may not help if you ignore the root cause of underweight. If no health problems are discovered, feel free to proceed to reading and applying further recommendations.

2. Increase your calorie intake (healthy calories!)

The most important thing if you want to get better is proper nutrition, namely: established, regular and correct for your body. This concerns not only the usefulness of food, but also its quantity.

The exact amount of calories you need to consume to gain weight, depends on factors such as metabolism, heredity, weight, age, gender, lifestyle and so on. You can calculate it in a special application or in an online calculator on the Internet. For example, .

But you must remember: if you want to gain weight, you need to consume more calories than your body burns during the day. If you are a man, then add at least 250 additional calories per day to the required amount of calories, and if a woman – 125.

You should not consume calories significantly in excess of the norm, so as not to gain excess fat. We need to build muscles and gain weight precisely at their expense.

3. Eat 3-5 times a day

This includes 3 main meals and 2 snacks. If desired, you can arrange more snacks. Main meals typically consist of breakfast, lunch and dinner, which should include proteins, fats and carbohydrates.

Let's figure it out in order.

Squirrels

To gain weight and maintain what has already been gained, the diet should contain 1.6 g - 1.8 g of protein per 1 kg of body weight.

Protein is mostly found in these foods:

• Cottage cheese
• Milk (skimmed)
• Yoghurts (unsweetened)
• Chicken breast
• Meat (low-fat beef and pork, turkey)
• Beans
• Nuts
• Brown rice
• Sprouted wheat
• Green pea and so on

Carbohydrates

Give priority to complex carbohydrates in your diet. These are mainly vegetables and fruits. They give a feeling of fullness, are rich in useful minerals and vitamins, and therefore are good for health.

In order to gain weight, you need to consume 4-6 g of carbohydrates per 1 kg of weight per day.

Carbohydrates are simple, complex and insoluble (fiber).

A) Simple carbohydrates: They give a feeling of fullness, but are not beneficial for the body.

• White bread
• White rice
• Cakes, sweets
• Cookie
• Pies

b) Complex carbohydrates: are beneficial to the body in the right quantities, so give preference to complex carbohydrates. These include:

• Vegetables
• Fruits
• Berries
• Brown rice
• Oatmeal
• Whole wheat bread
• Potato

c) Fiber

Fats

• Nuts
• Dark chocolate
• Avocado
• Oil (butter, olive)
• Yogurt (low-fat)
• Cottage cheese (low-fat)

But you don't need to consume these products thoughtlessly. To understand how much protein, fat and carbohydrates your body needs to get better and maintain the desired shape, you need to calculate KBZHU (Calories, Proteins, Fats, Carbohydrates).

KBJU is needed in order to adhere to a balanced and healthy eating and maintain your weight at normal levels. You can calculate it in the same way as the required amount of calories, that is, in an application or in an online calculator. For example, .

As for your diet during the day, you can rely on these recommendations:

• Breakfast: It is better to consume more complex carbohydrates in the morning than in the evening. This includes cereals, cottage cheese, boiled eggs/omelet, vegetables, fruits, whole grain bread, butter
• Dinner and supper: In the evening, add more protein to complex carbohydrates. Meat, chicken, fish can also be eaten with potatoes, but it would be preferable to consume them with vegetables or brown rice/buckwheat. This group also includes soups.
• Snacks: nuts, vegetables/fruits, yoghurts, kefir/ryazhenka, tofu, cottage cheese, cheese, dark chocolate, etc. (it’s also important not to overdo it with the calorie content of snacks).

IMPORTANT! Pay attention to the calorie content of foods. Don't overdo it - extra calories will most likely help you gain weight, but who needs that at the expense of excess fat?

What is described above is not a panacea. You can pamper yourself with sweets, arrange fasting days or not eating in the morning if you don't feel like it. This won't ruin your metabolism. overweight will not appear automatically or, conversely, will not run away if, for example, you forgot/didn’t want to eat in the morning or have dinner.

The main thing is to remember to maintain the specified caloric intake throughout the day so that weight gain still occurs and becomes noticeable.

Not many people dream of increasing their weight. There are many more who are trying to get rid of it. However, being too thin is sometimes more ugly and unattractive than being too fat. Angular and bony guys and girls would give a lot for the opportunity to have a round, dense body and not be known as herrings and scabs. And, of course, they are concerned about the question, how to gain weight to get rid of ridicule and feelings of inferiority. Nutritionists believe that it is more difficult for thin people to increase body weight than for their counterparts to lose the same amount. In both cases, weight change occurs under the influence of two factors: nutrition and physical activity.

Thin and delicate people, as a rule, eat a lot, but do not gain weight. The absorbed food goes into them, like into a black hole - muscles do not grow, subcutaneous fat does not appear. You can eat it at McDonald's even every day - but you will gain the coveted kilograms. If all a person’s attempts to increase the size of his body have not been successful, it’s time to turn to.

Perhaps thinness is a consequence of the disease:

• First of all, you need to check the functioning of the hormonal system, the function of the thyroid gland. With its hyperfunction, the metabolism becomes energy-consuming, the lion's share of which is spent by the body on internal problems. A situation arises: what more people eats, the more energy is spent on digesting it. It will not be possible to gain weight quickly in such a situation.
• Gastrointestinal diseases almost always cause increased thinness: these are worms, which get most of our diet; gastritis, colitis, in which food is poorly digested and absorbed.
• Under stress and strong feelings, the body functions in a mode of increased readiness to deal with troubles. Maintaining such a state requires large energy expenditures; gaining additional body weight becomes an impossible problem.
• Thinness in adolescence is a consequence of the rapid development of the body, when the increase in muscle mass lags behind the growth of bones and internal organs. The teenager does not get better, does not mature, and begins to complain about this.

The first rule for everyone who wants to increase weight is to establish the cause of negative changes in your figure, to find out what is preventing you from gaining (or losing) the notorious kilograms.

Expert opinion

Egorova Natalya Sergeevna
Dietitian, Nizhny Novgorod

The author wrote very correctly about diseases that can lead to excessive thinness. The cause of low body weight is very often helminthic infestations and gastrointestinal diseases, in which the process of digestion and absorption of nutrients is disrupted. As a result, the body does not receive vital nutrients, vitamins and minerals. This leads to weight loss.

I would also like to add that in old age, sudden weight loss can be caused by oncological pathology (cancer).

But even if you are young, be vigilant. Especially if you have always had normal body weight, and then you suddenly lose weight. Such weight loss may indicate serious health problems. Therefore, in such cases it is necessary to undergo a full examination.

But if you have always been thin/thin, there is no need to panic and run to the hospital in horror. Most likely, you just have such a constitution. In this case, the tips given in this article will be very useful to you. And you can gain the treasured kilograms if you follow them. But before that, still consult a nutritionist. Advice from a professional will definitely not be superfluous.

Ways to increase body weight

For skinny people, absolutely healthy, who just want to gain weight and become more attractive, there are several useful tips, how to gain weight at home, without the help of doctors and medications.

These methods include:

• balanced in terms of nutrition and nutrition aimed at gaining weight;
• drugs and vitamin supplements for weight gain;
• elements of high-calorie sports nutrition.

Proper nutrition

The basis of proper nutrition is healthy image life when bad habits do not disrupt metabolism, and physical activity, on the contrary, accelerates it.

Practical advice: Breakfast is the main moment of nutrition; the body’s daily metabolism starts. Ectomorphs and asthenics (people prone to thinness) can eat sweet foods, high-calorie rolls, chocolates and candies for breakfast.

But the ideal breakfast menu for those who want to gain weight would be something like this:

• Porridge – oatmeal, buckwheat, pearl barley, rice.
• Tea with honey or coffee with cream.
• Sweet pastries.

After a couple of hours, you need to make a second breakfast: a snack of kefir or yogurt with a sandwich.

Lunch, as a rule, consists of 3 courses; basically, this is the time of predominantly consuming protein foods with side dishes of potatoes, vegetables or cereals.

Note. When gaining weight, it’s good to… fast. Yes Yes. Arrange a fasting mono-diet for one day several times a month (apple, cucumber, kefir or buckwheat). The diet will put stress on the body; it will begin to put aside reserves for a “rainy day” that will help round out the figure.

For dinner, even for thin people, sweets and high-calorie foods are prohibited. You can’t tease your body, which is preparing for rest, with carbohydrate foods. It instantly turns into unnecessary energy at night. For some people this energy becomes fat, for others it brings insomnia. In any case, the metabolism is upset. Eggs, cottage cheese, a glass of kefir are a worthy end to the daily diet.

What foods will help you gain weight?

Gaining weight requires more than just high-calorie foods. We must not forget about vitamins and minerals - without them, metabolism is impossible. Sweets and baked goods can deposit a couple of kilograms of fat on the stomach or waist, but sweet food will not create the sculpted muscle mass that all guys dream of.

For this you need protein food and foods with slow carbohydrates:

• Eggs - contain protein that is optimal for absorption, vitamins A, and folic acid.
• Milk porridge is the best energy drink for the first half of the day.
• Meat (chicken, turkey, beef) - supplies the body with amino acids for muscle growth. Meat is a source of iron and vitamin B12, without them hemoglobin in the blood decreases and anemia develops. A person loses energy, weight, melts before our eyes.
• Pasta has high content carbohydrates, their consumption is very useful for asthenics and ectomorphs, in whom energy quickly disappears. Navy pasta is doubly useful: as a source of protein and energy.

Diet for weight gain

To get better in a short time, you need to have a properly composed diet, in which foods are balanced according to energy value, vitamins, minerals, nutritional supplements.

Sample menu for 1 day

How to gain weight for an ectomorphic man

Many guys and young men of asthenic build (tall, thin with long limbs, with poorly developed muscles) pin their hopes on bodybuilding. And they are absolutely right: power loads combined with proper nutrition are able to transform the frail figure of an ectomorph. Sculpted muscles appear on the arms, the muscles of the back and chest grow, and the coveted abs appear on the stomach. No one would call the owner of such a figure shabby.

Successful studies in gym must be supported by the right sports nutrition and mode:

• High calorie food; frequent appointments;
• Regular consumption of proteins and gainers;
• Abundant drinking regime, especially during training;
• Sleep should occupy 1/3 of the daily time

The effect of brewer's yeast on weight gain

Brewer's yeast is a source of B vitamins, which together participate in various metabolic processes. By themselves, they have no calories, they do not contain proteins, fats, or carbohydrates.

Please note: Yeast promotes the fat burning process. In their presence, proteins are digested faster and absorbed into the blood, therefore, muscle tissue is built and weight is gained faster.

Brewer's yeast can be bought in different forms: tablets, powder, flakes, you can simply add it to food, mix it into protein shakes, or gainers. But you should not mix brewer's yeast and beer. Alcoholic beer will cause negative weight gain: beer belly and female obesity.

Types of protein

A protein supplement - pure protein - should definitely be used by people who experience increased loads on the body, they spend a lot of energy, do physical work - and at the same time they want to gain weight or at least maintain the same. Combination of protein with strength training- a way to gain muscle mass. Athletes use it daily, and those who want to improve their figure should definitely add this supplement to their diet. The best way to consume protein is in shakes. In this form, it is absorbed almost without loss, it is convenient to take in any situation. Can be purchased different types protein, but which one is better for a particular case, you will have to find out with a nutritionist.

There are the following types of sports cocktails:

• Whey protein.
• Casein.
• Soy protein.
• Protein from egg whites.
• Protein isolates, etc.

The problem of a woman's weight during pregnancy

Typically, women do not have problems with weight gain during pregnancy. During this time, her body adapts to feeding the fetus, and her body weight normally increases by a couple of tens of kilograms. But if future mom does not gain weight well, the baby risks being born premature and weak. So, once pregnant, a woman simply must eat well to ensure a healthy and normal body for her child. The diet should contain all the necessary nutrients of a healthy diet, and if they are lacking, a doctor’s consultation is necessary.

Nutrition rules for expectant mothers:

• Complete food rich in vitamins and minerals.
• Sufficient oxygen supply - frequent walks in the fresh air.
• Introduction of infant formula into the diet.

During lactation

Sometimes, after giving birth to a child, a woman begins to rapidly lose weight. Health problems during pregnancy and childbirth, breastfeeding, overexertion, fatigue and stress have an impact. First of all, you need to try to establish a diet and rest regime, attract relatives to help and care for the baby in order to be able to fully rest. The absence of menstruation, which provokes insufficient weight, should cause alarm.

To find out what the reason is, you will have to examine:

• Check the stomach;
• Get tested for intestinal pathologies;
• Eliminate the influence of endocrine diseases.

Video about how to eat better to have normal weight:

How to gain weight after childbirth

Firstly, you should not strive to change your figure super quickly. You need to get back into shape gradually, since sudden jumps and changes in diet and physical activity may lead to long-term metabolic failure. And then instead perfect figure you will get a bunch of intractable problems.

Important! It is physiologically impossible to quickly increase muscle tissue, so rapid weight gain will only lead to fat gain.

In the future, such experiments can trigger the mechanism of obesity, which is very difficult to rebuild. Therefore, the main rule for those who want to quickly gain weight is a balanced, moderate diet. Harmonious physical exercise, patience and good mood. And the timing will be determined by the body itself, gradually restoring health and normal weight.

This article will tell you how to quickly gain muscle mass, both for beginners and for those who have entered into stagnation and cannot move from a dead point. Using the 8 proven methods described below, your muscles will begin to grow and increase.

Many people do not fully understand the term how to quickly gain muscle mass. There are 2 completely different concepts - gaining weight and gaining muscle mass, in the first case you need to eat everything in a row and not limit yourself to anything, while there will be a decent layer of fat, in the second you need a properly balanced diet, find out an example for men - for women – .

Below I will tell you about ways to gain lean muscle mass, without excess fat deposits.

How to gain muscle weight

1. Frequent meals

Eating frequently is the key to success in gaining quality muscles, eat every 2-3 hours, and do not skip meals. If you forget, set an alarm on your phone, take notes, ideally, as soon as the feeling appears, you immediately need to satisfy it, otherwise the hormone Cortisol comes into play, which destroys muscle tissue, eliminating hours of hard work in the gym.

Never skip breakfast; muscles require high-quality fuel; without receiving it, they take all the energy from the muscles. If you can’t eat in the morning, well, food doesn’t fit and that’s it, use cocktails, liquid food is digested faster and consumed without problems.

2. Use after training complexes

Straightaway After finishing your workout, you need to refuel with a decent portion of proteins and carbohydrates, this must be done within 30 minutes. After this time, the exhausted body begins to look for energy to restore its condition after training, and since it does not come from outside, it gladly takes it from the muscles.

It’s clear that not everyone can lie down straight in the locker room and knead porridge with cottage cheese, to do this, use post-workout complexes - gainers, proteins, prepare a cocktail from them in advance and drink after training, get a lot of protein and carbohydrates, with almost no fat.

3. Keep a food diary

In this case, I don’t just recommend, but I insist, write down absolutely everything you consume during the day, don’t be lazy, you won’t remember everything in your head. When you see all the consumed products before your eyes, you can immediately see where you need to consume more, and where you need to slow down.

Without a food diary, the numbers are all approximate, not clear, and there is a very big temptation to eat something forbidden. If you see that adipose tissue appears, you need to reduce your diet by 200 calories. per day and write everything down for a clear vision.

A clear fixation of nutrition is the best way to increase weight and avoid obesity. Without this, you will never know how many calories you consumed during the day.

4. No training when hungry

Never, I repeat NEVER, go to training with an empty stomach, this is the same as driving a car on a long road, but only filling 10% of gas and hoping for success.

Understand guys, any workout is stress for the whole body, all organs begin to work harder, increasing energy consumption. If it is not supplied in sufficient quantities before training, all the energy will be taken from the muscles. It turns out that you are lifting not to build muscle, but to reduce it, what’s the point?!

At the same time, taking 2-3 cookies or a bun before training is not good, you need a decent portion 2 hours before the start of training, you can’t work with a spoon, and will always come to help.

5. Optimal cardin loads

The most common cardio exercise is jumping on, riding on, more complex - exercises on and various. Doing too much cardio burns a decent amount of body fat, but it also slows down muscle growth because it burns a lot of calories. Everyone knows that in order for weight to increase, more calories must come in than are expended.

That's why With a properly structured diet, do cardio exercises daily for no more than 15 minutes at an average pace . This intensity will prevent fat deposits from accumulating and will not interfere with the growth of muscle fibers; in addition, it will speed up slightly, appetite will improve, and recovery processes in muscle tissue will take place faster.

6. Eat high-calorie foods

However, calorie content varies; you can eat a decent piece of cake and get a crazy number of calories, and a large proportion of fat, or eat buckwheat porridge with chicken fillet, you will also get a lot of calories, but mainly from carbohydrates and proteins with a minimum fat content. It directly depends on what type of high-calorie foods you choose. appearance Your figure.

Try to avoid foods that swell when they enter the stomach, causing a false sense of fullness - popcorn, chips, low-calorie soups, large amounts of bread due to the swelling effect of yeast.

7. Double the portion

This conclusion suggests itself if you had 100g for breakfast. buckwheat porridge, eat 200g, at lunch we ate 70g. chicken fillet, now you will have 150g, if you are tired of working with your jaws, prepare cocktails.

The easiest way to make a carbohydrate-protein cocktail is 250 ml. milk, 100g. cottage cheese, 1 banana, 2 tbsp. spoon of oatmeal and 1 tbsp. A spoonful of honey will provide important calories throughout the day.

Prepare portions in advance in the evening or in the morning, this will eliminate the possibility of constantly spending time in the kitchen in terms of preparing food. When the opportunity arises, always try to eat more than you ate before gaining weight.

Always focus on the amount of weight gained; about 3 kg is considered optimal. per month, everything above will be a mixture of muscle and fat, also do not forget to read about.

8. Use large dishes

By increasing the volume of the plate, you push yourself to eat everything to the end, but do not increase it indefinitely; getting up from the table, there should not be a feeling of nausea from too much food. This trick was invented by nutritionists, only there the plates are reduced by 2 times, but here we will do exactly the same, but in reverse.
If you can’t handle it, try eating 1 part, and after 20 minutes the second.

I’m interested to know who and which of the 8 proven methods brought the greatest benefit, I look forward to your comments, and I wish you a lot of clean, sculpted meat 😉 .