Girls who suffer from excessive thinness, in order to figure out how to gain weight without negative consequences for the body at home, need to study the principles and rules of weight gain.
The human body can gain weight by increasing the amount of food consumed, but drastic changes in body shape are usually not sustainable.
The key to healthy weight gain is choosing nutrient-dense foods. Consuming high-calorie foods such as soft drinks, candy, and chips is not a successful way to build muscle, strengthen bones, or repair tissue after surgery.
Reasonable weight gain requires the nutritional strength of all food groups:
Sleep for harmonious weight gain should be at least 7-8 hours, but you should not forget about daytime sleep either.
To get better in a short period of time, you need to follow the right diet and change your lifestyle.
How to adjust your lifestyle
Emotional condition. Weight loss in thin girls directly depends on the psycho-emotional state. Constant stress, bad mood do not contribute to weight gain. For weight gain to be permanent, more positive emotions are needed. Against the background of a positive emotional state, the body will rebuild much faster and begin to gain physical mass.
Abuse of bad habits. When fighting for every kilogram, the harm caused by addictions is very often underestimated. These habits lead to a constant feeling of stress and thereby speed up the metabolism. Quitting smoking will speed up the set of desired kilograms.
Physical activity accompanied by physiologically unjustified energy expenditure. Aerobics, dancing and other types of aerobic exercise do not affect the growth of muscle mass. This means that a person expends a large amount of energy and loses even more weight.
Therefore, it is worth abandoning this kind of physical activity and giving preference to those sports that contribute to an increase in muscle mass (fitness, swimming).
Target. Self-confidence and a positive attitude are an essential part of success in the fight against thinness. It is impossible to achieve a result without believing in your own strength. Finding a healthy, beautiful body in a couple of weeks will not work, but each positive result will bring a sense of joy and contribute to the desire to further work on yourself.
How to quickly get better by 5 kg for a thin girl
You can quickly gain 5 kg of weight for a girl at home if you follow a simple formula - sports plus diet. Meals should be high in calories, but since refined food is empty, i.e. it has few useful substances, it should be excluded. 
It is possible to determine the type of products that give the maximum weight gain only individually.
But the menu must certainly meet the following requirements:
To gain weight, you need to eat at least 3 times a day and do not forget about snacks.
Strength training will speed up weight gain and improve your figure. To make sure that extra calories get into the muscles and not just the fat cells, you need to go to the gym 2-4 times a week.
When and how to eat
Stable weight gain without a revision of the diet and its further correction is not feasible. Weight gain occurs with an excess of nutrients in the body. However, if nutrition is uncontrolled, fat folds will begin to appear on the body, which will significantly spoil the figure. To avoid this, you need to follow the diet and perform strength exercises.
How to gain weight for a girl at home - follow a diet based on energy-intensive foods. These are foods that are high in calories compared to their weight. You should eat at least 4 times a day, the portion size is also increased. If there are not enough calories, you will not be able to gain weight in a short time.
Snacking at night will help you get better, but don't overload your stomach too much. At night, it is advisable to eat dairy products with a high percentage of fat content. Protein intake is required to increase muscle mass, not just fat. Carbohydrate-containing foods should be included in the menu of meals in the first half of the day.
What to eat: food
How to gain weight for a girl at home is advised by nutritionists. They recommend eating foods that are high in calories.
Here are some foods that are high-energy and suitable for weight gain:
It's best to eat plenty of protein, fat, and carbohydrates at every meal.
Sample menu for the week
A correct and balanced menu will allow you not only to gain weight in the shortest possible time, but also to keep it. This type of diet for girls will be a good reason to forget about all the prohibitions and treat yourself to high-calorie foods.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
The main thing in weight gain is diet and products.
What to consider when compiling a menu
The most important thing when compiling a menu for quick weight gain is that all meals should be high in calories. and contain vitamins and amino acids. The weight of portions is increased by 2.5 times. Snacking before bed is also welcomed by nutritionists, and dairy and meat products should be of the highest fat content.
This calorie table will help you create a menu that will make it easy for a girl to gain weight at home. The problem is that people who are on a diet with a monotonous menu are much more likely to experience nervous tension, a breakdown. Therefore, the menu for increasing body weight should be diversified with various variations of dishes, using spices, sauces and seasonings. The tastier the food, the easier it is to eat in large quantities.
How to gain weight with a fast metabolism
By adhering to simple rules, you can notice a positive result in a short period of time.
Rules for gaining weight with gastritis
Diseases of the gastrointestinal tract complicate the task of gaining weight, but following the simple rules of gaining mass with gastritis will make this task easier:
Sports supplements for rapid weight gain
Weight gain supplements provide the body with calories to help create a positive energy balance. If you have weight problems, an extra 1,000 calories per day will allow you to gain weight quickly. However, it is difficult to choose a really high-quality and suitable drug.
- Amino acids
Amino acids are involved in building muscle mass in the human body. The human body generates most of the amino acids on its own, but there are those that cannot be synthesized in the body. They promote rapid weight gain and have a tonic effect.
- Protein
Synthesized proteins (proteins) accelerate the growth of muscle mass, while reducing the amount of body fat. The more amino acids are included in the protein chain, the faster and better kilograms are gained.
- Gainer
The composition of the gainer, in addition to protein compounds, includes carbohydrate-containing components for a faster increase in mass. This is a great remedy for people who have difficulty gaining weight. Gainer, unlike protein, contributes to the overall growth of mass, and not just muscle tissue.
Manufacturers also include vitamin and mineral complexes in sports supplements to improve the overall effect of the product.
Pills for weight gain - what to drink
Pills for weight gain are divided into two groups. The first group includes drugs, which contain protein compounds, proteins and various vitamin complexes. This type of drug can be purchased at a pharmacy without a prescription.
Preparations of the first group:
The second group of drugs is a mixture of hormones that increase appetite and maintain body weight. They are prescribed only in extreme cases, when the total mass is at a critical level. Self-administration of drugs containing hormones can cause severe side effects.
Preparations of the second group:
- Dexamitazone. In addition to gaining muscle mass, this drug has an anti-inflammatory effect, but has a large number of side effects.
- Diabeton. Increases the body's secretion of insulin. If you follow all the doctor's instructions, this drug will help you gain weight, and also reduce the risk of unwanted effects from accelerated weight gain.
- Duphaston. Provokes rapid weight gain.
Folk remedies for weight gain
To increase body weight for girls at home, you can resort to traditional medicine recipes, such as:
Weight gain exercises
Training in the gym should be based on complex exercises that involve several muscle groups at the same time. These exercises are suitable for rapid weight gain in women. Muscles are denser than fat and, by pumping them, it turns out to increase weight faster.
Squats. The barbell squat is one of the best muscle building exercises. To perform this exercise, you need to lift the weight, holding the bar with your hands with the back of your shoulder. 
If necessary, use a pad for convenience. You need to squat slowly. Having reached the point where the buttocks are parallel to the knees, they return to their original position. Squats will help increase the muscle mass of the lower extremities.
Bench press. This exercise will help to gain weight in the chest area. Lifting weight while lying down, you can not only increase the mass, but also correct the pectoral muscles.
Deadlift. The right solution for weight gain, as well as for the prevention of diseases of the spine. This exercise can be combined with pull-ups on the horizontal bar. After a month of hard training, the result is noticeable.
Exercises for the abs. It is better to do this type of exercise in the morning. Raising the limbs from a prone position, you can get rid of fat folds, replacing them with elastic muscles in the abdomen.
You can increase body weight either by increasing muscle mass or by increasing the amount of adipose tissue. Thin girls at home should stick to the golden mean. Here is a rule that will help you quickly gain weight.
Video on how to gain weight
How to gain weight:
How to gain weight and get better fast:
What unites them? Having a high fat content.
And if you do not use them, then the weight will stop increasing. However, I am not suggesting that you permanently throw them out of your life. It's pointless. Because nothing prevents you from fighting overweight like bans on certain ones.
Just try to avoid them or replace them with something similar, but less harmful.
Any oils, including vegetable
Most people make a common mistake. They believe that vegetable oil can be lean.
In fact, absolutely all types of oils: butter, vegetable, refined, etc. contain almost 100 percent fat. Yes, these fats are plant-based. But there is no benefit from this, but the same as from animal fats.
So try to eliminate all possible types of oils from your diet. Thankfully it's not difficult at all.
Margarines and various mayonnaises
In margarines and various kinds of butter substitutes, the fat content is about 60-75 percent. So-called light or ultra-light oils are also commercially available.
But their fat content is not much less than that of butter. Moreover, margarines undergo special chemical treatment for long-term storage, which increases the harm to the body.
As for mayonnaise, it’s generally difficult to call it a product. The fat content of ordinary mayonnaise is 70 percent, but recently new varieties have begun to appear with 40 to 45 percent. But even that is a lot.
In general, margarine and mayonnaise should not be eaten at all, not only to preserve the former, but also from the point of view of the safety of the whole organism.
True, if you love mayonnaise, then it will not be easy to refuse it at the beginning. But you can always find a replacement. For example, salted sour cream, yogurt, and some people add mustard with kefir to vegetables in a 1: 1 ratio.
Hard and processed cheeses
Yes, I know perfectly well how nice it is to eat a sandwich spread with cheese in the morning. However, modern cheeses, especially imported ones, have a fat content of about 45-50 percent. So, you should abandon them to save the figure.
What then can replace them? When you want cheese, then take salted low-fat cottage cheese or the so-called soft cheeses - feta cheese. With a good taste, their fat content is very low. So it won't affect your weight.
Meat
The percentage of fat content in regular and lean pork exceeds 30 percent. And in fatty beef, about 25-30. The use of such meat, of course, affects your appearance. And, for the worse.
But the body needs protein. Otherwise, headaches, fatigue and lethargy will occur. So I suggest you replace eating more fish, especially sea fish, and use lean beef for soups and meats. Fortunately, many delicious dishes can be made from fish.
Boiled sausages (Ostankino, doktorskaya, etc.), smoked pork sausages, sausages and sausages
If you knew from what and how these products are prepared, then you would forever lose the desire to eat them. There is no benefit to the body from them, only harm.
However, people often do not consider wieners, sausages and some sausages to be fatty. Because they don't show fat. But in fact, there is fat and ranges from 25 to 35 percent.
For example, the fat content of doctor's sausage is about thirty, which is quite a lot. So, I suggest that you give up these products and replace them with fish.
Sweets such as chocolate, ice cream and creams
Don't be scared. They can easily be replaced with low-fat sweets. For example, marmalade, marshmallow, marshmallow, jam. And if there is practically no fat in caramel or marshmallows, then the fat content of chocolates is close to 50 percent.
Creamy ice cream can be easily replaced with dietary ice cream. There is practically no difference in taste. So you can easily do without these products.
Dairy
Some dairy products contain a high percentage of fat. For example, in sour cream, it ranges from 25-40 percent. But, as a rule, low-fat analogues can always be found for such dairy products. So you can easily replace them.
That's all 7 types of foods that contribute to your obesity. If you remove them from your diet or replace them with low-fat counterparts, you will stop gaining extra pounds.
Have you always considered yourself too skinny? Skin and bones? At a time when most need to lose weight, gaining it can be a very difficult task.
Want to learn how to quickly gain weight without harm to health? In this article we will tell you how to increase body weight in a short time.
1. Eat often to get more calories
Although everyone should follow this rule, it is especially important for those who are trying to gain weight quickly. Eating often means eating five to six small meals a day that contain as many calories and nutrients as possible.
This does not mean eating junk food and sugar, it means more protein and complex carbohydrates. If you want to gain a healthy weight, then don't stock up on fat. Your snacks should be nutritious but high in calories, think about:
- nuts
- nut butter
- dried fruit
- avocado.
And this is your evening snack. Forward!
And while it's a great way to gain weight, it's unhealthy, so avoid sugary drinks and coffee. And replenish your fluid supply with plain water and smoothies (like an iced milkshake) or skimmed milk or juice shakes for a more active calorie boost.
Diet menu for weight gain
Have you already figured out how to gain weight in a short time? That's right, you need to eat well, then eat to consume enough calories for muscle growth. And you need to take into account the amount of fats, proteins and carbohydrates. The bottom line is that each of these nutrients is very important in nutrition, and in the diet of a person who wants to quickly gain weight, they must be present without fail.
To make it easier for you, we have compiled an approximate diet for weight gain for men and women. For starters, you can use them as they are on the site, or you can customize them by changing products or increasing their number if you feel that this will not be enough for active growth.
For men
Breakfast
Lunch and dinner
Snacks between main meals
Sample menu for girls
Breakfast
Lunch - dinner
Snacks 2-3 times a day
To gain weight as quickly as possible, you can use the suggested nutritional options. If there is no result, then the calorie content needs to be increased. This can be done by simply doubling the number of servings, or adding 1-2 more meals, or adding high-calorie foods. It's up to you whichever is more convenient for you.
2. Eat the Right Fats
You want to gain weight and look healthy, not like a skeleton with a belly. Then maximize your intake of cereals, dairy products, nuts (including nut butter), and meats, and avoid ice cream, fried foods, and fatty junk food.
Healthy fats should be obtained from fish, peanuts, cashews and olive oil. Beware of saturated (bad) animal fats. If you want something tasty, bran muffins, yogurt, fruit pie and fitness bars are good alternatives.
3. More protein
While the notion that the more protein you eat, the more muscle you build is a myth, protein is an important part of your diet. It is the building material for our entire body: muscles, bones, skin, hair and blood. Therefore, complete your menu.
Foods fortified with proteins are meat, cheese, milk, fish and eggs. For vegetarians, protein can be obtained from soy foods such as tofu, or even better from a combination of foods such as rice or corn and beans.
4. Increase the amount of carbohydrates in the diet
Although criticized, carbohydrates provide energy and help build muscle and are involved in all life functions. Carbohydrates are the main source of energy for your body. But simple carbohydrates are best avoided. They hold empty calories and are likely to be stored as fat because the sugar entering your bloodstream quickly causes your blood sugar levels to spike.
Buckwheat, rice, pasta (durum wheat pasta), potatoes and all cereals fall into the approved category. Glucose from them is released into the blood slowly and provides a stable supply of energy for a long period without causing insulin spikes that lead to fat deposition.
When gaining weight, the total calorie intake per day is considered. And to gain weight, you need to increase your daily calorie intake. Eating before bed will add another meal and increase your overall caloric intake.
In addition, the body needs about 3-4 hours to digest and assimilate food. After this time, he is in a state of hunger and begins to use the muscles to obtain nutrients. That is, it begins to destroy, with difficulty, the muscles obtained.
In order not to gain excess fat as the last meal before bedtime, you can eat:
- cottage cheese
- white meat
- fish.
2. Exercise for fast weight gain
If you decide to go to the gym or have some equipment at home, pay attention, this will allow you to correctly compose a training program. And also use our selection tips, because the length of the limbs, the size and strength of the muscles impose certain restrictions on training.
1. Strength training
To get better quickly, it is not enough just to increase the calorie intake. The fact is that the body must see the need for a set of additional muscle mass. Because more weight is an increase in the load on the cardiovascular system, an increase in the load on the nervous system. What, for security reasons, our body will not do. He should see a clear need for muscle recruitment.
This is where strength training will help us, which will give a signal that the existing muscles are not enough and you need to build new ones. And increased calorie intake will be a good opportunity for weight gain.
Yes, cardio develops some of your muscles, but how can you quickly gain weight if the body is not getting enough strength training? No way. And here training with additional weights will come to the rescue. Here is a good set.
This doesn't mean you have to get attached to the gym (although it certainly works!). Do push-ups, crunches, lunges and squats in the comfort of your own home. But to speed up the process and better results, you need to use additional weight.
Exercise will also increase your appetite. A protein bar or post-workout shake will give you what your muscles need.
2. Increase physical activity
As mentioned above, in order to increase weight, the body must receive a stimulus. Your muscles should receive more load and work hard. If your loads are small, change them and make them more complex.
Buy home strength training equipment. It works if you only have 15 minutes before going to work, then you can flex all your muscles by doing a quick muscle building program that will put you on the right track.
3. Use less energy outside of training
In addition to hoarding, burn as few calories as you can. Grab the remote, your milkshake, and drop onto the couch. 🙂
If you do become less mobile everywhere, then it is important to do strength training. Even if you don't see fat in your body, visceral fat (the one that covers your internal organs) can appear subtly. And internal fat loves inactivity. Therefore, before you sit down to watch a movie, shake the iron. And only then arrange a movie marathon with a few light snacks.
- Take snacks, cheese, nuts with you. They can be consumed between meals. This is convenient when it is not possible to take buckwheat with meat with you.
- If you feel like you're gaining excess fat, reduce your calories, remove or replace unhealthy foods with healthier ones, and do more exercise to burn fat.
Not all women are overweight, while there is another, no less serious problem - weight loss. In order to gain the missing pounds, women try to eat more, but this only leads to various diseases and indigestion. A special diet for weight gain is the best solution to this problem without any negative consequences for your own health. How to follow such a diet, an approximate menu, recipes for the week and reviews about this diet - you will get all the necessary information from this article.
What is a weight gain diet?
Unlike most diets, this one is designed not to lose weight, but to gain it. Weight loss can occur as a result of health problems, as well as after starvation or improper adherence to any diet. This problem belongs to the category of dangerous and most serious, because lack of weight can lead to dystrophy, heart disease, kidney disease, disruption of other internal organs, hormonal imbalance, etc.
What is a weight gain diet? This is a special diet that should be agreed with an experienced doctor. The fact is that you may have to give up certain foods that are incompatible with the characteristics of your body.
Due to the lack of weight, many women suffer from infertility, have a tired appearance, sunken cheeks, too thin legs and arms. A specific diet will help you look much more attractive, gain weight within reasonable limits and get rid of many health problems. Weight gain will occur gradually, physiologically, so that there are no problems and excesses.
Diet for weight gain: results
Those girls who seek to get a little better with this diet will be able to experience the following results:
- You will gain at least 1 kg per week. You can achieve more significant results, but this can negatively affect your health, so it is recommended to recover gradually, without rushing things.
- You will be able to get rid of your thinness, even if you have not been able to gain the necessary weight all your life before.
- Your figure will become more attractive to men who love slender, but at the same time curvy girls.
- You will maintain and improve your health. Many problems associated with weight loss will be gone forever.
You will definitely be satisfied with the results of the weight gain diet. Now you will not look as exhausted as before, you will have more strength and energy, and the new weight will pleasantly please you.
Diet for weight gain: products
Diet for weight gain does not involve unlimited consumption of all kinds of high-calorie foods. This is a systematic diet that provides a balanced diet. At the same time, you will need to consume about 50% carbohydrates, 15% fats and 35% proteins per day. Fats should be vegetable, in addition, it is necessary to eat as many vitamins as possible, which contribute to the restoration of health.
It is worth paying attention to the following foods when dieting for weight gain:
- meat products;
- fish;
- potato;
- pasta;
- cereals (oatmeal, buckwheat, rice);
- bakery products;
- tea and coffee with added sugar;
- butter and vegetable oil;
- chocolate products;
- sour cream, kefir, cottage cheese;
- various sweets, etc.
It is noteworthy that with such a diet one should not be too passive. This means that it is not enough for you to just sit at home and eat all of the above foods. In this case, you will grow a lot of fat, and the figure will become even more ugly, and health problems will not go anywhere. Experts recommend doing physical exercises, moving more, then the products with a diet for weight gain will be very useful and effective.
Diet for weight gain: menus and recipes for the week
Sample menu for 7 days
First day
Breakfast. Omelet from 2-3 eggs, ham sandwich, 1 walnut. Drinks include tea with sugar.
Dinner. Prepare noodle soup. You can eat 2 slices of bran bread, 100 g of fried chicken. Black tea with sugar.
afternoon tea. Natural yogurt, 1 cup.
Dinner. Mashed potatoes, 2 sandwiches with cheese and sausage.
Second day
Breakfast. Millet porridge with milk, tea, half a glass of yogurt.
Dinner. Chicken soup, cucumber, bell pepper, jelly.
afternoon tea. A glass of fruit juice, 100 g of any sweet berries.
Dinner. Sandwich with tomato, cucumber, chicken and cheese, 100 g biscuits.
Third day
Breakfast. 2-3 hard boiled eggs, vegetable salad, raisins.
Dinner. 100 g potato ravioli, 100 g beef, tea or jelly.
afternoon tea. A glass of yogurt, some sweet berries.
Dinner. 100 g biscuits, scrambled eggs with cheese, ham and ketchup, milk with honey.
Fourth day
Breakfast. Barley porridge with the addition of natural honey. Walnuts, apple, tea with a sandwich.
Dinner. Shchi in meat broth, vegetable salad, 100 g of pasta.
afternoon tea. Butter sandwich, 1 boiled egg. 1 glass of fruit juice.
Dinner. Mashed potatoes and fried fish, Greek salad, tea with sugar.
Fifth day
Breakfast. 100 g vegetable salad, compote or tea, ravioli.
Dinner. Pea soup, boiled pork, 2 slices of bread.
afternoon tea. 1 banana, 100 g biscuits, fruit juice.
Dinner. 100 g cauliflower, butter sandwich, fried fish. 
Sixth day
Breakfast. Braised beef with onions, 100 g of pasta, tea with sugar.
Dinner. Cheese soup, vegetable salad with olive oil, fried fish, compote.
afternoon tea. Kefir, 13-15 almonds.
Dinner. Spaghetti with gravy or pasta (100-150 g), 1 slice of bread, a glass of carrot juice.
Seventh day
Breakfast. Cottage cheese casserole, cheese sandwich.
Dinner. Pasta, 2 slices of bread, vegetable soup.
afternoon tea. Fritters with sour cream, natural fruit juice.
Dinner. Braised turkey, bran bread, cheese, a glass of tomato juice.
The menu for a weight gain diet may vary depending on your preferences, but the main principle should remain the same: a balanced diet along with an active lifestyle.
Recipes for the week
- Pearl barley, oatmeal porridge are cooked in milk. It is necessary to pre-soak the cereal overnight, then season the porridge with honey, grated apple and nuts.
- You can cook a vegetable salad, dressing it with mayonnaise, sour cream and sunflower oil.
- Noodle soup is prepared from the following ingredients: 400 g of pork pulp, 2 onions, 1 carrot, 100 g of egg noodles, pepper, vegetable oil.
Diet for weight gain: reviews
I have always been distinguished by the fact that I was underweight. Many girlfriends were jealous, but I, on the contrary, did not like that I was too thin. The weight gain diet proved to be effective, and in a couple of weeks it turned out to recover by about 3 kilograms. ” Anna, 29 years old.
Followed this diet exactly 7 days. During this period I was able to gain 2 kg. I ate pasta, flour, drank tea with sugar. After consulting with a nutritionist, I will continue such a diet, as there is still room to get better.
Not all women have problems with being overweight, but thin women are also not always satisfied with their appearance, especially when thinness borders on dystrophy. It is difficult to call such a figure beautiful, and it is necessary to gain a few kilograms and round the forms in order to acquire a more attractive appearance. Such women need a diet in order to get better.
Why is it bad to be overly thin?
Of course, girls who dream of losing weight will say that it's great to be thin. But those whose weight is at a critical point will answer: "Not always."
Low blood pressure and fatigue, poor exercise tolerance, and most importantly, with a very low weight, menstrual function can be disturbed, and with it - fertility . In women weighing less than 45-47 kg with medium and high growth, violations in the maturation of eggs due to thinness are regular.
In addition, a sharp weight loss with an unchanged lifestyle and normal nutrition always indicates health problems and requires consultation with a doctor - a general practitioner, an endocrinologist - and a detailed examination.
Usually this is caused by digestive problems, allergies or endocrine, tumor diseases. Therefore, you should not be very happy about excessive thinness. To improve well-being, you should gain a couple of kilograms and build muscle mass.
Principles of nutrition for weight gain
Usually the reason for such harmony is an increased metabolism and not quite proper nutrition, reduced appetite (especially in diseases).
In order to get better, it is necessary to stimulate the appetite, because if you eat through force, there will be no benefit from such nutrition and the food simply will not be digested properly. In addition, you need to review your daily diet and increase calorie content of meals without changing the amount of food eaten.
The only undoubted advantage in your diet compared to "dumplings" will be that you do not need almost any dietary restrictions, you can eat everything - high-calorie dishes, floury, fatty and sweet.
However, all these products must be evenly and reasonably included in the diet. Meals should be frequent and fractional, at least 5-6 times a day, in small portions with a charge of calories. Before each meal, you need to drink some vegetable or fruit juice to stimulate digestion and appetite.
There should be no fasting intervals in your diet. After all, hunger will negate all your efforts to gain weight, burning the calories and fat you have stored. Snack between meals so you don't get too hungry.
Which products to choose?
In the diet, focus on carbohydrate and protein components. At the same time, most of the protein should be of animal origin - fish, meat , chicken or eggs. Poultry meat is digested faster and more fully, and it should be given preference. Its proteins help to increase the volume of muscle tissue and give the muscles volume.
In addition, it is worth supplementing the protein diet dairy products high in protein and fat. Of these products, calcium is more actively absorbed. You need cottage cheese, cream, sour cream and baked milk with a high percentage of fat content - at least 9%.
There are even special protein shakes for those who want to gain some weight and increase muscle mass: mix 200 g of cottage cheese in a blender with a glass of cream, honey and a handful of berries.
Carbohydrates also help with weight gain. Feel free to eat rolls and bread, soft wheat pasta, potatoes, sweet foods, sweets and chocolate. Just watch your pancreas.
In order for the enzymes to work more actively and have time to digest the entire volume of food, drink at least 2 liters of liquid per day: tea with milk and honey, coffee with cream, cocoa with milk, sweet juices, water.
Let's make the right menu
It is necessary to pay special attention to the main meals and the rules for building a diet for them.
Diet for those who want to gain weight
- Breakfast is a charge of vivacity and energy for the whole day. Further nutrition largely depends on its correctness. Don't miss breakfast , do not replace it with a cup of coffee. For breakfast, eat two sandwiches with cheese and butter or ham and lettuce. You can make a dessert of honey with nuts. By the way, nuts are also suitable as a snack between meals - they are satisfying and high in calories, they many vitamins .
- For a second breakfast, fruit cream is suitable yogurt high-fat or tea with sugar and biscuits. This is a source of calories that are quickly mobilized and enter the bloodstream.
- Make lunch dense and high-calorie enough. Eat a salad or vegetable soup (to start your appetite), as well as a high-calorie main course and dessert. It is necessary that it be meat or poultry, but not beef, it is digested for a long time and provides few calories. Garnish is best to choose potatoes or pasta, rice.
- Plan an afternoon snack - it should include cottage cheese with cream or sour cream, a casserole or coffee with cream and cookies, by dinner you should already be slightly hungry.
- For dinner, prepare hearty, but not heavy meals for the stomach. Porridges with butter, flour dishes or fruit and creamy salads are suitable, you can eat muffins in addition.
- At night, milk with honey, drinking yogurt or kefir 3.2% fat is useful.
How to improve appetite
There are several secrets to stimulate appetite:
- Eat some grapes or an apple half an hour before the main meal, they will whet your appetite.
- Spice your food generously - add onions and garlic, wild garlic, cinnamon, curry and saffron, they stimulate digestion and stimulate appetite, improve the taste of food. Useful marinades and broths.
- Eat in a relaxed environment, refrain from watching TV or reading the news on the Web, you should enjoy the taste of food.
- Chew food thoroughly and for a long time - in this form it is easier and faster, which means it will be more fully digested.
Warning
These tips are completely suitable for those who do not have digestive problems. If you have chronic diseases of the digestive tract, you should create an individual menu with your doctor.