What to do to gain weight. Nutrition is the basis for weight gain

Some people are looking for various tips on how to gain weight, while others on how to gain weight. Someone will say: “I wish I had their problems ...”, but not everything is as joyful as it seems. Sometimes it happens that you have to make much more effort to gain weight than vice versa to lose weight. And there is not so much information on how to increase body weight. And today we will talk about how easy it is to put on weight and at the same time not harm your health.

First of all, those who want to gain weight at home need to calculate their body mass index (BMI) to make sure that their weight does not reach the norm. It is very easy to calculate BMI using the following formula: body weight (kg) / height 2 (m). That is, your body weight in kilograms must be divided by your height in meters squared. For example, if your body weight is 50 kg and your height is 160 cm, then your BMI will be: 50 / (1.60) 2 = 19.53. After you have calculated your body mass index, compare your result with the data in the table below.

I would like to draw your attention to the fact that a BMI of 18 is the lower limit of the “norm”, at which your body does not experience problems due to lack of weight, and normal weight can be considered with a BMI of 19.5.

First of all, you need to understand that it will be easy to get better at home only if your thinness is not caused by any serious illness. Therefore, first you will need to seek help from a doctor, take tests and cure the disease, due to which you cannot gain weight.

If you are in good health, then all you need is to increase the number of calories consumed per day, but you should not drastically increase your diet. For a healthy and proper diet, you need to gradually increase the amount of calories consumed so as not to cause an aversion to food and not to overload the gastrointestinal tract.

The most important thing when eating for weight gain is to consume at least 40 cal. per 1 kg of its weight. And for those people who are having difficulty gaining weight or not gaining at all, it is worth increasing the amount of calories in their diet to 50-60 calories. per 1 kg.

Now let's look at a simple example that will help you calculate how many calories you need to consume per day. For example, if your weight is 60 kg, then the total number of calories per day should be (60 kg x 40 cal = 2400). This is the minimum number of calories you need to consume per day to gain weight.

How easy it is to gain weight for a man.

Now more than half of the male population wants to gain muscle mass, especially teenagers. It will be easy to achieve the desired results if you follow 3 simple rules.

The first and most important rule is proper and balanced nutrition. and energy (carbohydrates). Proteins must be of both animal and vegetable origin.

Protein-rich foods are meat (poultry, beef, veal, lamb), seafood (fish, shrimp, mussels, crabs), dairy products (kefir, low-fat cottage cheese, cheese), legumes (soybeans, beans). From protein products, you can make, for example, protein shakes.

Carbohydrate-rich foods that men who want to gain weight need are buckwheat and semolina porridge, pasta, bread, fruits and vegetables.

The second rule is constant increasing physical activity so as not to become fat, but remember that not all exercises are good for gaining mass. The most effective exercises are considered basic exercises (pull-ups, bench press, push-ups on the uneven bars, squats with a barbell). Training should be regular, at least two to three times a week and lasting no more than one hour.

And finally, because during the rest there is an increase in body weight. The duration of your sleep should be at least 8 - 9 hours. Also try to avoid stressful situations. Compliance with these simple rules will help you quickly gain the necessary weight.

How to gain weight for a girl.

In order for a girl to get better, she needs to eat regularly 3-4 times a day, as well as snack between main meals, for example, sandwiches with cheese and butter. When eating, try to ensure that the body can absorb all the nutrients as fully as possible. In order for a girl to gain weight at home, she must remove low-calorie foods that are “fashionable” now from her diet. The more calories your diet, the faster you can achieve results.

Balance your menu so that it is dominated by foods high in protein and carbohydrates. From protein products, you can choose, for example, chicken meat, beef, fish, milk, kefir, sour cream, yogurt, legumes, eggs. Foods high in carbohydrates are pasta and bakery products, potatoes, buckwheat and semolina porridge, honey, fruit juices, sweet pastries and cakes, but it is worth considering that a girl should not lean heavily on sweets, otherwise more thinness can be added to and skin problems.

Proper nutrition is half the battle in the fight for kilograms, it is also important to lead a healthy lifestyle. Give up bad habits and walk more often in the fresh air, so you will not only improve your well-being, but also will not stress your body. Follow the correct daily routine, go to bed not too late and at the same time, and the duration of your day should be at least 9 hours.

The tips listed above will only work if you do not have serious health problems. If you yourself at home can not achieve weight gain, then you should seek the advice of a doctor. You may be suffering from a medical condition that is preventing you from getting better.

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From the point of view of science, being unnecessarily thin means being underweight. This corresponds to a body mass index (BMI) below 18.5.

BMI is equal to a person's weight in kilograms divided by the square of their height in meters. For example, my height is 1.84 meters, and my weight is 107 kilograms. BMI is 31, which means that I have obesity of the first degree.

As you understand, the BMI is the lower, the greater the mass of a person. The formula is extremely primitive and does not take into account the qualitative composition of these same kilograms. If you are not friends with sports and weigh a centner with a penny, then everything is sad. If, with the same mass, you press one and a half of your weight from the chest, this is a completely different story.

In the case of low weight, BMI is more indicative. It doesn't matter if it's fat or muscle. You don't have either.

According to American studies, only 1% of men are underweight. Among women there are 2.4%. However, gender in this case does not matter, because health problems due to underweight can occur in everyone.

The impact of underweight on health

The problems of fat people are obvious, everyone knows about them. Thin people, except when they are outright sickly in appearance, appear healthy, but scientific research shows a different picture.

What can cause underweight

Not only genes and heredity. Sometimes this is a very specific disease that a person does not suspect.

• Eating disorders. This includes anorexia nervosa, the intentional desire of a person to reduce their weight as much as possible.
• Problems with the thyroid gland. Hyperthyroidism - an overactive thyroid gland - can lead to unhealthy weight loss.
• Celiac disease, also known as celiac disease, is an acute form of gluten intolerance.
• Diabetes of the first type.
• Infections.

The problems listed above will not go away on their own, and self-medication will hurt even more. Therefore, the first and main advice for a person suffering from a lack of body weight is a visit to the doctor, especially if the signs of weight loss appeared from a certain point in time and did not bother before.

The right way to eat

Perhaps there are more? This is the surest way, but thoughtlessly pouring yourself with sweet drinks, absorbing kilograms of cakes with chebureks, is a guaranteed undermining of health. Outwardly healthy people, without deviations in weight, receive terrible diagnoses, which are usually companions of severe forms of obesity. All because of bad food.

The thesis “there is more” needs to be specified. "Eat more healthy food." That's better.

However, even eating exceptionally healthy food, you need to think about the end result. You don't want to just be fat. Yes, and the very concept of "healthy fat" somehow does not fit well in the head.

Mass gain in one way or another implies an increase in both adipose and muscle tissue, and therefore the problem cannot be solved by eating alone. You still have to make friends with the sport, but more on that later.

Calorie surplus

The fundamental law of mass gain is a calorie surplus. Get more calories than you burn. If you ignore this basis, then all other efforts will be in vain.

Finding the point where you reach a calorie surplus is very easy. At first, you will not need anything but food, scales and patience.

Every day you need to eat more than yesterday.

Don't speed up too much. After some time, you will notice that the body weight graph slowly but surely went up. So you've achieved a calorie surplus.

Now you need to turn to the calorie calculator and find out the numerical value of the daily calorie intake at which your body began to gain weight. Just add up the calorie content of everything eaten per day. Based on this data, you can freely change your diet, focusing on the total calorie content.

If the mass growth has not stopped, then it makes no sense to continue to greatly increase the calorie content. A surplus of 300-500 kcal is enough for a slow, confident weight gain. With an excess of 700-1,000 kcal, you will recover much faster.

At this stage, it is much more important to convince yourself that in the future this approach to nutrition will become the norm for you. In fact, you will have to change the way you think about food for the rest of your life. Psychologically, this is difficult, but without turning a new approach to eating into a habit, all that has been achieved will inevitably be lost.

Protein

Protein is the most important nutrient. Building material for your body and muscles in particular. No matter how you experiment with the menu, it is important to respect the protein rate. Unfortunately, protein is not only the most necessary, but also very satisfying. Increasing the amount of protein in your diet will make it harder for you to meet your calorie intake, but there is no alternative way to achieve the desired result.

When gaining mass, your daily protein intake will be like that of athletes - from 1.5 to 2.2 grams per kilogram of body weight.

Protein-rich foods are always the most expensive, but delicious. Meat, fish, eggs, milk, legumes, nuts. Here are your best friends. There is one hack that makes it easier to achieve the daily protein requirement to the desired value. This is a quality sports nutrition. It is also expensive, but whey or multi-component protein between meals and casein before bed will give a very good bonus. In any case, you will come to the sports pit when you start playing sports, but you can get to know this interesting world a little earlier.

Carbohydrates, fats, number of meals

Don't limit yourself to anything. A nice feature of mass gain is complete freedom in choosing food, as long as it is healthy. Do not listen to crazy people talking about the dangers of animal fat. We are omnivores, we need all fats - both animal and vegetable. And complex carbohydrates. Lots of complex carbohydrates.

Try to bring the diet up to 4 grams of complex carbohydrates per kilogram of body weight per day. Difficult but real. In addition, deliciously cooked porridge is very cool.

You should make friends with cereals, pasta, potatoes and bread.

And here, too, there is a sports pit hack -. Much has been written about them on specialized sites.

With meals, everything is very simple. The more often, the better. At least three full meals a day with high-calorie snacks in between.

High-calorie foods and supplements

With insufficient appetite, you will start looking for the most high-calorie food. There is a risk of going down to fast food. In fact, there are alternatives. Much more high-calorie and very useful.

A high-calorie food is called a food with a maximum ratio of energy value and mass / volume. Such food takes up little space in the stomach, it is easier to eat.

• Nuts (almonds, walnuts, peanuts).
• Dried fruits.
• Fatty dairy products.
• Vegetable oil (olive and avocado oil).
• Cereals.
• Fat meat.
• Potato.
• Dark chocolate.
• Avocado.
• Peanut butter.

Unfortunately, the desire to maximize the calorie content of the diet will force you to limit yourself to vegetables, but in any case, do not give them up completely.

When choosing fruits, try to pay attention to those that need to be chewed less.

A little more about food

• Eating more is easier if you eat more often.
• Do not drink before meals, leave room for food.
• Want to drink? Try milk instead of water.
• The larger the plate, the smaller the amount of food on it seems.
• Coffee tastes better with cream.

Power sports

Excess calories allow you to gain weight. The only question is where you want to see these kilograms. In the sides or in the muscles? If you like the second, then welcome to the world of sports for the thin.

Sport, no matter how you feel about it, is an equally important factor in the right way. Suffice it to say that sport greatly increases appetite, and you really want to learn how to eat more.

First we go to the doctor and make sure that there are no serious obstacles to playing sports. No one is forcing you to break records right away. Power sports are measured progress.

You will do fewer sets and reps, but with more weight.

Naturally, we must not forget about cardio, but in your case, the emphasis will be on strength training. The emphasis on cardio is all about burning calories, and you don't need to waste energy.

If funds allow, then first it is better to contact a professional trainer. He will explain and show the basics, and over time you yourself will begin to understand everything.

In our world of people who are always losing weight, the questions are: “How can a man gain weight quickly?” most don't care. But those who burn every calorie without a trace, do not want to grow muscles, there is a need to buy clothes for teenagers, they rarely know how to organize their meals and workouts in such a way as to get a sporty look.

And we are not talking about the pursuit of mass, as in professional bodybuilding. Optimal weight gain through muscle mass is beneficial for men. It will help to maintain a high level of testosterone for many years, not get injured in everyday life and, finally, gain self-confidence. Fortunately, the male half can easily gain weight, even if he is naturally thin.

Reasons for underweight

You can quickly gain weight, but you should take into account the fact that any load, even in the form of kilograms, can adversely affect the condition of the joints and the cardiovascular system. Therefore, you should think very carefully before starting to increase body weight and undergo a complete examination to identify diseases of internal organs and systems.

As a rule, the cause of underweight is diseases of an acute or chronic nature. After passing the examination, you will find out whether you have such diseases or not. If they are, then you must first cure them and only then proceed to weight gain. In most cases, getting rid of diseases, a person's weight returns to normal without any effort.

Another reason that is often found in underweight is heredity. If you have thin people in your family who are constantly trying unsuccessfully to get better, then most likely you will not succeed. Unfortunately, this is your physiology, there is nothing you can do about it. In this case, you can gain weight only by contacting a plastic surgeon for help, who, by pumping fat, will increase your weight.

If you do not have thin people in your family and you have undergone a complete examination, in which no diseases were identified that affect your weight, then you should pay attention to your lifestyle. Perhaps your diet consists of low-calorie foods and at the same time you lead an active lifestyle and are constantly exposed to stressful situations. In this case, it is necessary to avoid stress or take sedatives that allow you to calm down and not take everything so close to your heart.

Understanding how to gain weight is easy. The mass does not grow on its own, but depending on how much energy in the body is absorbed from food. Therefore, you need to provide:

• an uninterrupted supply of quality calories from healthy whole foods;
• a surplus of those calories. This means eating more than is normally required to maintain your current weight;
• good digestibility of food.

Of course, when we talk about recruitment, we don’t think about a fat belly or. Strong, dense, lean muscles are needed, not body fat. And for their growth, one diet is not enough, regular ones will be required, moreover, properly organized.

It would also be a good idea to start by calculating the body mass index and accurately determine the deficit. It is best to contact the specialists in the fitness center, who will not only calculate the indicators, but also tell you what tissues are missing - fat or muscle. And at the end, they will prepare basic recommendations on diet and training.

How to gain weight quickly and in healthy ways

Before taking any weight gain measures, you need to visit a nutritionist to calculate your daily caloric intake for weight gain. Daily calorie content is calculated individually, taking into account age, gender and initial weight. Lowering it can lead to no results, and increasing it can lead to health problems.

The main mistake of men is copying the training plans of bodybuilding champions. Yes, these guys are really big, but they are:

• genetically gifted differently, usually mesomorphs or endomorphs;
• do not one, and not two years. Usually, 5-6 years of hard work pass from the moment of the first trip to the gym before reaching a decent weight category;
• some use pharmacological support (injections of testosterone, growth hormone, and anabolic steroids), which we do not need at all for health and aesthetics.

The classic split training plan is not suitable for those who are fighting for every kilogram of mass.

The reason is simple - the beginner's nervous and endocrine systems do not have time to recover. As a result, testosterone secretion may decrease, recovery will be disrupted due to, and as a result, not pumping will occur, but overtraining.

Instead, observe the following rules:

• exercise 3 times a week;
• be sure to do a squat and one of the deadlift options. These are the basic movements for gaining mass throughout the body. They not only involve absolutely all the muscles, but also give a powerful testosterone surge. Start by mastering the technique with medium weights, strive to move into a power mode of work - 5-6 reps, heavy weight, from 4 sets per movement;
• pull-ups, bench press with a barbell (and not sitting with light dumbbells) are mandatory exercises for a quality set. And, of course, do not forget about the bench press, it must be done in the classical technique, so far without a “bridge”;
• Approximately a beginner's training for a set looks like this. Monday - squat, "good morning" with a barbell, rack in the plank, bench press, barbell pull to the belt. If strength remains - biceps or triceps, any one exercise. Wednesday - deadlift, weighted pull-ups, bench press, any one ab exercise. Friday: repeat Monday workout;
• Contrary to popular belief, aerobic training can be done, and it is necessary for health. Whether you're running, swimming, or pedaling, eat just over 5 grams of carbs per pound of bodyweight and you'll keep growing. Only extreme types of endurance work frankly interfere with an increase in mass - preparation for a marathon, Ironman triathlon or something similar;
• put the basic technique with a trainer, so you will know for sure that the muscles are working, and doing it safely.

Today, most people are struggling with excess weight, because it is a direct threat to health, life, beauty and grace. But there are those who are concerned about low weight and want to gain it. . Women for the most part dream of having beautiful forms in piquant places, sometimes weight is necessary purely for medical reasons. Let's talk today how to get better or gain weight at home, adjusting the diet and taking herbal decoctions. Available to everyone and the best weight gain recipes are here!

Small weight: what is bad and how it threatens health

• In a girl with low weight, reproductive function may be impaired, which leads to a failure of the menstrual cycle and, as a result, the inability to become pregnant and bear a fetus.
• Lack of weight leads to an increase in blood sugar and the emergence of an insidious disease - diabetes mellitus.
• Excessively thin people face disorders in the endocrine system.
• A small percentage of fat in thin people contributes to the malfunction of other organs.
• Insufficient weight can cause kidney disease, their omission.
• Lack of weight contributes to the occurrence of diseases of the gastrointestinal tract, a drop in immunity, which in turn causes various sores.
• Thin people have a hard time in everyday life, any overload can lead to tearing of organs, muscle breakdown. We often hear the expression: overstrained, all this is just from the area of ​​\u200b\u200blow weight.

Khudoba and its types

There are two types of thinness:

• physiological - the state of the body when a person has passed all the examinations, no violations have been identified, he is healthy. Most likely, low weight is caused by a rapid metabolism, thinness was inherited by him due to the structure of his personal endocrine system.
• pathological thinness is detected during medical examinations, when a problem is found in the work of some organs, and sometimes several.

The article will discuss how to quickly recover a girl or woman at home, with physiological thinness, or weight loss occurred temporarily in a healthy body, for example, with experienced, physical fatigue, violation.

Gaining weight through physical training, pumping up muscles is a long process that takes time and the intake of proteins, the intake of which is not useful and harmless, no matter how their manufacturers claim. However, moderate physical activity during weight gain is, of course, important for the body to look beautiful and trained, the weight gained is not deposited in "unnecessary" places.

We will consider here only foods and recipes that increase weight at home.

Reasons for being underweight

First of all, to understand the reason for low weight, you need to find out if you are healthy.

So, if there are no special violations in the work of organs, we will try to increase weight by changing your diet.

How to get fat or gain weight properly at home

Far from a few people, both men and women, are not averse to getting a little fat, this is especially true for young and middle-aged people. For mature people, the opposite problem is most often closer, how to lose weight. So let's start with the main thing, how to get better at home quickly.

• First of all, there should be high-calorie food, this is obvious. If the recommended daily calorie intake for an average woman and middle age is 1500-2000 kcal, then the diet of thin women with an accelerated metabolism should contain 3000-4000 calories. It is difficult to digest such a quantity of food out of habit, therefore, for weight gain, it is best to organize fractional meals, which include a snack 1.5-2 hours after each of the main meals.
• Next, you need to slightly change the diet. Increase, as with weight loss, the number of meals up to 6-7 every 1.5 - 2 hours. Breakfast should be mandatory, and hot, preferably milk porridge, with the addition of candied fruits or dried fruits. In the evening, two dinners, the first as usual at 18-19 o'clock and 2 hours before bedtime another protein.
• The diet should contain proteins, fats and carbohydrates, the approximate ratio of proteins is 25%, fats - 20%, carbohydrates - 55%. Fats are required, with their help, the proper assimilation of protein is the basis of our muscle mass.
• It is important to increase the calorie content of meals, especially foods high in carbohydrates - to help you. A special place should be given to fast carbohydrates - sweets, pasta, pastries.
• Dairy products: milk, sour cream, fatty cottage cheese - high-calorie food, tasty and healthy, since natural is recognized as beneficial for the body as a whole.
• Increase the proportion of meat: turkey, chicken, rabbit, lamb. However, do not overdo it, excess carbohydrates and fats in the body worsen the functioning of the heart, liver, and contribute to the development of diabetes.
• To ensure proper metabolism, the rate of consumption is important. Of course, this includes all the water, and enclosed in the products too. We do not focus only on water, you can drink coffee, black and green tea, fermented milk products, vegetable and fruit juices are especially useful as a source.
• Vegetables are low-calorie foods, but they are important for metabolism, so vegetable salads are seasoned with vegetable oil, preferably olive, linseed, rapeseed - they are more useful.
• Fruits play their right role here too. Eat bananas, grapes, apricots, peaches, and preferably in the morning and before meals, that is, before breakfast and lunch, or in between, to avoid excessive fermentation in the intestines. For this reason, fruit intake in the evening should be little avoided. In this list, special attention would be given to bananas and they are available to us all year round and actually contribute to weight gain.

• Beekeeping products also help to increase weight correctly: bee pollen, pollen, royal jelly have a beneficial effect on the body and increase weight if its decrease is caused by malaise. In the morning, when you wake up, immediately eat 1-2 teaspoons of honey, it is quickly absorbed and starts the process of insulin formation, which leads to an increase in appetite.
• Any nuts - pine nuts, hazelnuts, pistachios increase weight due to their calorie content and oil content, with the addition of dried fruits - the effect of their use is even more significant.
• Before meals, at noon and in the evening, drink a glass of fruit juice to which sugar or honey is added. Juice itself is high in calories, in addition, it helps to raise insulin, which in turn accelerates the process of converting carbohydrates into fats.
• In an effort to get better, it is not necessary to increase the amount of food consumed, overeat, all this can lead to an overload in the digestive tract, liver, kidneys, and although it will give tangible results in weight gain, it will bring other health problems.

If there are no diseases, and the reason for low weight is a special process of digestion and metabolism, then you can try the following folk recipes.

Folk recipes for weight gain products

This mass below, consumed with hot milk, works well and gives the desired result of weight gain over time.

200 gr. rendered interior pork fat (I think where you can find this, you can replace it with butter, which is well absorbed and just tastier);

• 6 large green apples;
• 6 egg yolks;
• ½ cup sugar;
• 200 gr. chocolate

Mix the whole mass and spread on bread. There are 4-5 times a day with hot milk.

The recipe guarantees weight gain per week for 1 kg!

And here is a long-proven recipe for those who drink beer:

In a glass of beer, add a couple of tablespoons of fat sour cream, you can add a little salt and drink. Take daily until weight starts to come on.

If you do not like beer, you can buy brewer's yeast in tablets at the pharmacy and take them according to the calculated data indicated in the application.

Another delicious cocktail

1 glass of milk, 2 tbsp. spoons of cottage cheese, 1 tbsp. a spoonful of honey and half a banana. You can have it as an addition to breakfast, you can before going to the fitness room

This cocktail is effective for temporary weight loss.

Milkshake for weight gain

For one glass of cocktail you will need the following products:
Sour cream - 100 g.
Olive oil (can be replaced with any vegetable) - 1 tbsp. the spoon,
Lemon juice from half a lemon
Orange juice - 100g.
Honey - 1 tbsp. spoon or can be replaced with any fruit jam or jam.
Egg yolk - 1 pc. Mix everything and drink

Recipe for weight gain with bee pollen

• 500 g pollen
• 2 standard cans of condensed milk, natural whole according to GOST is important.

Mix everything thoroughly and put the mass for two weeks in the refrigerator so that it is infused. Use every morning on an empty stomach, 15-20 minutes before breakfast, chewing thoroughly, starting with 1 teaspoon, and increase the rate every 3-5 days. It is better to drink warm liquid.

In order to gain weight, a man, girl and teenager needs to increase the amount of pollen consumed to 2-2.5 tbsp / 1.5-2 tbsp / 1 tbsp. respectively.

It is important that the person is not allergic to bee pollen.

A good effect of weight gain with herbs is given by decoctions of alfalfa (2 tablespoons of fresh per glass of water or 1 tablespoon of dried grass). Drink a warm decoction half a cup 2 times a day 30 minutes before meals.

Other herbs have similar stimulating weight gain properties: clover, sophora, nettle, dandelion, cinquefoil, yarrow and others. You can drink a decoction separately from each herb, you can mix everything that we have and prepare a decoction according to the following recipe suggested by Gennady Malakhov :

Pour 2 tablespoons of pre-chopped collection with 1 liter of boiling water, bring to a boil, simmer for 10 minutes in a sealed container, drain together with the herb in a thermos, insist overnight.
Take during the day 100-150 ml 30 minutes before meals.
To improve the taste, you can add honey, sugar, berries.
The course of treatment is 3-4 months.
Then they take a break for 10-14 days, change the collection and continue treatment. Despite the improvement, phytotherapy should be continued for at least 12 months.

Increase the weight of brewer's yeast, taken after or during meals. Yeast increases appetite, improves the functioning of the gastrointestinal tract, increases absorption in the intestines, and provides the body with B vitamins.

Remember that weight gain of more than 1 kg per week is not safe for the body.. An increase of 500 grams was recognized as optimal.

Physical exercise, muscle building - the path to weight gain

When gaining weight, we must remember that the physical component is also important here. Do not forget that the mass is not deposited in unnecessary places, we swing the press and keep the body in good shape! And then the fat coming from food and formed from carbohydrates will not be deposited in fat folds, but will turn into beautiful muscles, making the tedo flexible and slender.

It is important here to start with small loads so that physical education does not result in even greater weight loss.

Sometimes excessive thinness is a consequence of the transferred nervous tension, stress, or too active emotional rhythm of life. You just need to give the body a break, ensure a healthy and proper sleep, pamper it a little and your weight will return to you. After all, a calm measured life is a guarantee of health and ... good weight.

Well, in conclusion, I want to reassure all the thin ones a little: if you feel good, you don’t have terrible medical diagnoses, you are young and full of energy - rejoice that you are low weight, because this will give you a chance to stay for many years. People with less weight live longer and their quality of life is much higher!

And now tips on how to gain weight correctly and effectively:

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 fruits
• 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

Dinner and supper

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.