How to gain weight for a skinny guy: a special diet for weight gain. How to gain weight for a guy and a girl

Lately we have been writing only about how to lose weight. But what if you are looking for just something else? Perhaps you realize that you are too thin and you need to get better? Yes, for such people, this is really a problem that you can’t solve by eating fast food. As in the case of losing weight, it is imperative to balance proper nutrition and exercise. Gaining and maintaining weight is not easy for some girls, so here are 31 actionable tips for gaining weight quickly and safely.

Add calories

If you are naturally thin but want to have a beautiful curvy body, start by adding 500 calories to your daily food intake. 500 kcal is not much, so you won't get sick, but these extra calories will make it easy for a girl to gain weight. A large bar of chocolate or a thick milkshake will do just fine!

Drink soda

Some people suggest adding high-calorie soda to your diet if you want to gain weight. A couple of bottles will give you an extra hundred calories a day! If you're interested in healthier drinks (which is very clever), try swapping soda for fruit juice. Fruit juices are tasty and high in calories, so they will help and give you extra energy.

Eat in the evenings

Nutritionists always advise us not to eat after 6 if we want to lose weight, so why not try the opposite? It will most likely be very effective. So go ahead – stock up on late-night snacks and have a belly feast before bed.

It seems that exercise and sports are just for those who are trying to lose weight, and not vice versa, but here we are talking about strength training, or rather, about weightlifting. Working with dumbbells and barbells will help you quickly build muscle mass, and, accordingly, weigh more. So if you're trying to bulk up, try going to the gym and pulling dumbbells.

Eat More Protein

We suggest increasing the amount of protein in your diet, especially if you are also involved in weightlifting. Protein helps build muscle mass, keep the body in good shape and look beautiful. And at the same time increase the performance on the scales!

Here are just a few of the protein-rich foods you can find in stores near you:

• Milk
• Soy milk
• Yogurt
• Peanut butter
• Lean meat, fish and poultry
• Beans, tofu, lentils and other legumes
• Cereals, including bread and pasta
• Nuts and seeds

Add vegetable and butter

We all love cooking with vegetable oil, but when you're trying to lose weight, it's taboo. But in your case, vegetable is only welcome (in reasonable quantities, of course). It is not worth risking your own health, so it is better to use olive oil. And additional kilograms will not keep you waiting long.

Fat has twice as many calories per gram as carbohydrates or protein (9 kcal per gram versus 4), so a 100% fat meal is especially high in calories. Olive oil (and this is pure fat) contains 1920 kcal per 250 ml. Any food that is high in fat will have a high calorie content. So guys, the more oil you use, the better!

Eat high-calorie snacks

During the day, you can constantly snack on high-calorie snacks. For example, a cream cheese bagel, cheese crackers, or a peanut butter sandwich. If you have a very fast metabolism, keep it working at its best, and then you will receive more calories than you lose.

Drink more milk

Do you love milk? Regardless of the answer, you should drink it if you want to increase muscle mass. For example, chocolate milk is very tasty and, moreover, rich in calories. Drink it all day long. And not only milk, but also milkshakes and high-calorie smoothies.

Eat three times a day

Girls skip meals to lose weight, but if you're trying to gain weight, never - hear, never! - Don't skip meals. You must eat three times a day. Only in this way you will not feel hungry and at the same time save calories. Although some experts say that by skipping meals, we give our body a signal to start storing fat, but we think that this is true only for obese people. If you are thin, then skipping meals is not something that is not recommended for you, but simply contraindicated.

Increase your serving size

If you want to lose weight, portions need to be cut, but the opposite is true if you want to actually put on a few pounds. Take a bigger plate and gradually increase the portions, and if you feel that you are not full, feel free to ask for an addition :)

Taste forbidden fruit

If you need to "get a little fat", think about foods and dishes that you would normally avoid. Finally, you can try what you've always wanted! Just imagine how many desserts, delicious snacks and high-calorie snacks are waiting for you! However, try to avoid fast foods, because they are full of useless and even harmful calories that will not lead to anything good.

Choose your carbs carefully

If you consider bread, pasta and other carbohydrates your enemy when you are trying to lose weight, then you can consider them your friends if you want to gain weight easily. You can also pay attention to carbohydrate-rich products made from rye flour. Go ahead and make yourself a rye bread sandwich with butter or cream cheese.

Avoid watery vegetables

Yes, vegetables are healthy, especially those that are full of water. However, in your case, instead of water-rich vegetables like celery and cucumber, it is better to choose starchy vegetables like corn, potatoes and carrots.

Eat the right fruits

As with vegetables, fruits also contain a lot of water. Because of this, they are great for those who are trying to lose weight, but if the opposite is true, then you are better off avoiding such fruits. So it is better to change watermelon and melon for something denser, for example, bananas or even dried fruits.

Add cream

Well, who doesn't love heavy cream? But they are so high in calories! Are you not losing weight? Just imagine how many delicious things you can add to your diet if it contains cream! Latte with cream, delicious cookies, hearty oatmeal ... mmm ... the mere thought of salivating run!

Get some rest

If you want to increase mass, then you need not only to eat more and exercise properly, but also to sleep at least 8 hours a day. During rest, your body builds muscle mass, so you will do it faster if you get enough sleep.

Add Supplements

You'll forgive us for this tautology, but it's true. Now there are a lot of different herbal and dietary supplements that can help you deal with your problem. Seek help from a knowledgeable expert in the field, as not all supplements are created equal.

permanence

Persistence is an insidious thing, many do not have at all. But it would be better to master this art if you are trying to get better (and lose weight too). How many times was it when you set a regimen, then broke down, and then returned to the beginning again, but with a lost result behind you? So this shouldn't be the case. Consistency should become an integral part of your life.

Start a journal

Usually losing weight ladies start a journal to keep track of what, how and when they eat. Well, it will suit you too if you are pursuing the opposite goal. Record everything you eat, count calories, and keep a workout diary. In a word, write down everything that will help you monitor your body and health.

See a doctor

If you're having serious weight problems (no matter which way), see your doctor. Do not drastically change your diet and habits without consulting a specialist. Go to the doctor and make sure that your weight loss (or failure to gain) is not due to some kind of sore.

Double Fat

If you're trying to gain weight, one of the easiest ways is to simply double the amount of fat you eat at every meal (breakfast or dinner). Instead of one serving of nuts, take two. Add 2 tablespoons of vegetable oil or butter instead of one when cooking, or add a whole avocado instead of half as directed in the recipe. It's easy to make and leads to delicious results. Plus, it will help you round up fairly quickly, no matter how good those fats are.

Eat potatoes every day

Potatoes contain nutrients, but they contribute to rapid weight gain. Believe me, it is. Even "healthy" varieties of potatoes, such as sweet potatoes, are suitable for those who want to put on a few pounds. Eat one at a time so your body doesn't have a chance to burn those carbs.

Eat ice cream twice a week

Ice cream (any) is rich in calories and sugar. Even if you are a vegetarian, eat a couple a week and don't even think about breaking it up into portions. And don't forget to enjoy! You will gain weight pretty quickly and your taste buds will thank you for it!

Two breakfasts

Why eat breakfast once when you can have two! Have breakfast around 7am and then again at 10am (well, or thereabouts). And do not forget about other meals to gain more calories. This will help you gain weight, no matter how healthy you eat.

Eat out more often

Dishes in a restaurant are higher in calories - that's a fact. Even "healthy" establishments cook more high-calorie meals than what you eat at home. Many restaurant salads have more calories than two cheeseburgers! So eat dinner out of the house several times a week and quickly gain the desired weight.

Eat peanut butter

No matter how healthy peanut butter is, for most people it contributes to weight gain. Eat several tablespoons a day. Better yet, have a peanut butter and jam sandwich before bed and wash it down with a glass of milk! Many athletes use this technique - some girls even managed to gain 5 kg in a month easily, only thanks to this habit.

Try smoothies

Girls turn to smoothies for help when trying to lose weight, but smoothies can help those who are trying to gain them, because they are full of high-calorie ingredients. Take two bananas, berries and pineapple, then add two scoops of protein powder, green vegetables and two tablespoons of peanut butter with full fat yogurt. You will instantly gain weight, especially if you add coconut as well. All of these are healthy foods, but such a cocktail contains 600 kcal, so drink such a drink twice a day, and excess body weight will not be long in coming.

Eat movie theater snacks

If you're one of those people who usually shy away from the high-calorie snacks that people usually go to the movies with, then it's worth considering giving them a try. Buy a small popcorn the next time you go to the movies. In one session, you will consume almost 400 kcal, especially if the popcorn is with butter. Popcorn and nachos are high in calories, so it's a great way to get fat and watch your favorite movie at the same time.

Milkshake and french fries

We all know that fast food leads to excess weight, but french fries and a milkshake is a truly explosive combination just for you. You can enjoy this dish several times a week, and you are allowed to order a large portion!

Cream and sugar

If you drink coffee, use heavy cream and sugar. Yes, this is a harmful combination, but it will lead you to rapid weight gain. Forget about stevia and unsweetened almond milk and turn your attention to sugar and cream. Try it and see for yourself.

Stop doing so much

Well, and finally, do not be zealous with physical activity. Of course, if you are used to living with sports, you can do yoga - it helps girls with problems with weight and the menstrual cycle. It's also a great way to bulk up quickly. Another alternative: walk for about 20 minutes every day at a slow pace. The fewer calories you burn, the more weight you gain.

If, unlike most women, you're trying to gain weight rather than lose it, perhaps some (or all) of the tips presented here will help you do it quickly and safely. And do not forget that after reaching a satisfactory weight for you, you will have to constantly maintain it at this level so that there are no too big fluctuations.

Why and how do people want to gain weight at home? Any work on your appearance is a tribute to fashion and the desire to please others. Modern society strictly dictates the standards of beauty: a slender, toned figure, athletic forms, the absence of unhealthy thinness, etc. The fashion for too fragile bodies, set in the 60s by the Twiggy model, has long passed: now the public respects naturalness and a healthy weight.

There are many ways to achieve ideal forms: a balanced diet, water balance, sports, internal psychological work. If you want the perfect body, then the first thing you need to do is understand that no one will do it for you! Your health and your appearance always depend only on what you do and how you think.

Our article was created to help those people who suffer from insufficient body weight. If you:

• dissatisfied with their thinness;
• do not feel healthy and attractive;
• want to gain sufficient body weight;

- this material will help you achieve your goal at all stages!

Rules for gaining weight at home

It is interesting: BMI according to age and physique: how to calculate your ideal weight for a woman + TOP 5 weight loss myths

Have you objectively assessed your body and come to the conclusion that your weight is not healthy? Are you determined to do your best to look and feel your best? Amazing! After all, no one can help a person better than himself!

In order to achieve the most effective result, you should definitely follow a few rules:

• Remember that your main goal is not to achieve the external ideal! The main priority in your actions should be the preservation and maintenance of your own health. No one has ever looked better than a healthy and happy person!
• Any action must be done wisely. Do not fall for stereotyped reasoning and do not try to achieve a result by acting “at random”. For example, it would be a big mistake to assume that daily portions of fast food will help you gain a healthy weight. Yes, it is possible that fat mass will appear on your body, but you will face many unpleasant consequences - rashes on the face, cellulite, diseases of the gastrointestinal tract, etc.
• If the lack of your body weight is caused by diseases of the internal organs, then you cannot do without medical advice. In order not to harm your health, be sure to consult several doctors: your specialized specialist and a nutritionist. Only in this way can you get the right recommendations and start acting without the risk of harming your body.
• Believe in yourself! Many people seeking to gain or lose weight needlessly forget about how important the psychological factor is in this process. In order to achieve success, you must certainly create a favorable psychological environment around you. Eliminate stress from your life, try to smile as much as possible and keep a positive attitude - you will see how quickly and easily results come when a person is in psychological comfort.

Where to begin?

If you have already decided to gain weight at home and are properly tuned in to the process, this means that the first step has already been taken! After reading the general recommendations above, you will already have a rough idea of ​​\u200b\u200bhow to build your plan to restore health and strive for an ideal appearance.

Several stages of the formation of our body mass:

• Every day we eat n-th number of calories, distributed among proteins, fats, carbohydrates.
• All substances received by the body are processed and distributed for consumption.
• All the energy that was not spent on vital processes is stored in the body in the form of a “reserve”: adipose tissue accumulates (its presence is necessary for the normal functioning of the body!).
• If your daily diet in terms of BJU and energy value (number of calories) exceeds the normal level, you begin to accumulate excess body weight. If the level is insufficient, your body cannot create an energy reserve and is depleted.

Having carefully studied the metabolic process in our body, we draw the following conclusion: in order to normalize your weight, you need to correctly calculate the energy value and the ratio of BJU in the daily diet.

calorie counting

A rough calculation of daily calorie intake is carried out according to the universal formula: kilograms of body weight multiplied by 33.

According to it, for example, the energy value of a daily diet for a person weighing 60 kg should be at least 1980 kcal. In order to gain weight, kilograms must be multiplied by a factor ranging from 40 to 45. In addition, for a healthy increase in body weight, the daily distribution of these calories must be observed in the percentage of BJU:

• proteins: 20-30%;
• carbohydrates: 40-60%
• fats: 15-25%.

Do not neglect the advice of nutritionists! The formula multiplied by 33 is considered universal and is only suitable for rough calculations, it does not take into account the characteristics of your metabolism, physical activity, amount of sleep, and many other important factors. Seek advice from a doctor: he will help you create an individual nutrition plan that is fully consistent with the characteristics of your body. It is according to professional recommendations that you can gain weight at home without risking harm to your health.

Rejection of bad habits

If you decide to take care of your body, then you should definitely start with a complete rejection of all bad habits. Consider the two most popular of them:

Smoking

Cigarettes suppress appetite, and at the same time start metabolic processes in the body. It turns out that the body works, but it has nothing to process. A person does not eat enough often and a lot, so thinness occurs and corresponding diseases begin to develop. Moreover, this negative influence is only concomitant to the terrible nicotine poisoning of your lungs.

Alcohol

Oddly enough, alcoholic beverages are very high in calories, but they do not help you gain a healthy weight. The fact is that alcohol is considered an “empty” food - the calories that enter the body do not carry any nutrients, and, moreover, they are processed for a very long time. The use of strong drinks also negatively affects the metabolism - it slows down almost twice, and the functional abilities of the stomach, liver, pancreas worsen.

How to gain weight for a woman

Girls who want to cope with painful thinness should adhere to the following rules:

• Meals should be regular - at least four times a day with equal intervals. Each piece should be chewed as long and thoroughly as possible so that the body can absorb all the nutrients well. Girls should also abandon the fashion for low-calorie foods (like 0% yogurt or Coca-Cola Zero) in favor of healthy and tasty food.
• The main emphasis in the diet should be on carbohydrates and proteins. It is very important for girls to remember that sweets (chocolate, lollipops, cakes) and fast food will not help them gain a healthy weight and become more attractive, but will only harm them - there will be skin problems (rashes, acne, etc.) and with the work of the gastrointestinal tract. intestinal tract.
• Get enough sleep! In order to improve your external data, it is necessary to give the body enough time to rest. The amount of sleep should be at least 8 hours a day to avoid painful thinness (or vice versa - overweight), bruises and "bags" under the eyes, and deterioration of brain activity.
• Girls do not need to exhaust themselves with training: too much physical activity will exhaust you. Go in for sports only as much as you feel comfortable: 3-4 times a week will be enough. Important: choose only the type of activity that you like - training should be fun!

How to increase body weight for a man

In order to normalize their weight and become more attractive, men need to follow two main guidelines:

Nutrition

The male body “builds” protein, so there should be a predominant amount of it in the diet (of plant and animal origin). Of course, other important components of nutrition should not be forgotten - carbohydrates and a small amount of fat (up to one fifth of all food) must be present in the daily menu.

If you want to make your body truly attractive, then just gaining weight will not be enough for you. In order for the fat layer not to exceed the norm, mass should be gained at the expense of muscles. Constantly increase strength training, work on all muscle groups in a balanced way, rest properly - then every day you will look more attractive, your well-being will improve, and you will become more self-confident!

To draw up the right training plan, it is best to contact a professional trainer. He will be able to correctly assess your initial preparation, think over the most optimal process for development and help ensure that there is not too much stress for the body.

Protein shake recipe for men:

• 3 liters of milk;
• 40 gr. protein powder;
• a few tablespoons of cocoa powder (not necessary, but will help improve taste).

Stir in a blender or shaker until the mass becomes homogeneous. Store the drink in the refrigerator. It is recommended to drink it shortly before or immediately after physical exertion: so all the calories contained in the cocktail will go to building muscles, not fat.

diet

In order to consistently gain weight, be sure to include the following foods in your menu:

• hen;
• legumes;
• potato;
• chicken eggs;
• sea ​​fish;
• pasta;
• cereals (oatmeal, wheat, semolina, etc.);
• dairy, sour-milk products;
• fresh fruits and vegetables (bananas and grapes are considered the best helpers in weight gain).

As you plan your meals for the day, don't stop at one or two items on this list. If your breakfast, lunch and dinner consist only of pasta or only potatoes, this will negatively affect the functioning of the gastrointestinal tract and the general condition of the body. Make a diet competently, taking into account the correct ratio of proteins, fats and carbohydrates.

Menu example

An example of a one-day menu for a person who wants to increase their body weight:

• Breakfast: oatmeal or semolina porridge with butter, cheese sandwich, cottage cheese, coffee or tea with milk, freshly squeezed fruit juice.
• Lunch: a small portion of a dish from any recommended product (for example, a baked potato, an omelette, or a chicken leg).
• Dinner: soup on meat broth (any one to your taste is suitable, borscht is the most preferred option), for the second - a meat dish with a side dish. If you do not feel full enough, any salad can be added to dinner.
• Snack: fruit or vegetable salad, nuts (a mix of different varieties is best), berries, natural yogurt.
• Dinner: meat dish with garnish and salad.
• Before bedtime: eating solid food at night is not recommended, but without prejudice to the rest of the digestive system, you can drink a glass of milk or kefir.

A sample menu should not be taken as a mandatory algorithm for planning a daily diet. Try to eat in such a way that every meal brings you pleasure: if you eat tasty, then it will be easy and pleasant to normalize weight! Love food for the energy it gives you and try to get as many healthy nutrients as possible every day.

How to calculate your healthy weight

Before accepting weight gain as a necessity, ask yourself the question: why did you decide that your body weight is insufficient? And how will you understand that you have reached your goal and you don’t need to recruit more?

Focusing only on the reflection in the mirror is not advisable. The fact is that you do not notice the changes that occur daily in your body. Your daily food and sports are reflected in the appearance gradually, and you will not be able to soberly assess when exactly you will come to the ideal result.

In order for people to objectively assess their weight, doctors have developed a special unit for measuring body weight - the index (BMI). To calculate it, a universal formula is used that is suitable for everyone: this is the ratio of weight in kilograms to the square number of centimeters of height. By doing this simple mathematical operation, you will get a certain coefficient. You can find out what it means by using a special body mass index table:

body mass index plate

Please note that the body mass index formula and the decoding of the coefficients are calculated only for adults, fully formed people. For a child and adolescent body that is still developing, these calculations and their interpretation may show unfair results that distort the idea of ​​\u200b\u200bnormal weight. To calculate the index for children, you must use a different system.

The whole world wants to lose weight and seems to have forgotten about those who are unsuccessfully trying to get better.

Most of us are confused. Who?! Who are these crazy people? There is no way to rejoice at your thinness and the ability to eat a cake at a time without gaining weight. The world counts calories, sweats in the gym and courageously refuses bread, meat, fatty, sweet ... And this is not always effective in the fight against hated kilograms. And here it’s not life, but paradise: eat - I don’t want to and lose weight!

Many attribute such a strange thinness to “good metabolism”. But, sorry, not a single metabolism is able to process 6-9 thousand kilocalories per day so that a person does not get better. Only if you are not a Tour de France cyclist. Yes, yes, you are not mistaken. Exactly 6-9 thousand (!) kilocalories. Approximately so much can be eaten (and eaten!) by a person who sincerely wants to get better, but he does not succeed. After all, imperishable experts from TV say in every second health program that the principle here is “simple”: eat - burn. Like cars.

I thought the same way for a while. I envied girls with model thinness who can "cake at a time." Until I became a nutritionist. To my great surprise, I was faced with the fact that there were no less clients who wanted to get better than those who wanted to lose weight. Communicating with them, I opened a whole new world. A world of people who are even embarrassed in today's size zero-obsessed society to talk about their problem. They are not understood, they are envied. But in vain.

The thinness of such people is nothing but a consequence of the fact that they do not digest food properly.

The ensuing consequences:

• constant feeling of hunger and fear of being left without food (such people often carry food with them, especially if they know that there will be no time or opportunity to buy something);
• irresistible fatigue throughout the day;
• skin problems, hair loss, brittle and/or thin nails;
• allergy;
• premature aging of the body;
• problems with hormones and sometimes even infertility;
• frequent colds and SARS.

You can go on for a long time. These problems are purely individual. This may not be so noticeable in young years, when the innate forces of the body are still great, but with age, more and more health problems appear. I'll give you an example.

One of my friends at 43 looks like she is 60+. Despite the fact that she is very thin, and this, as you know, is young. But not in her case. At a meeting of university graduates, one of her former classmates mistook her for their teacher! Wherever she goes with her husband of the same age, they are looked down upon because they look like a couple with a big age difference (at least 10-15 years!). Her health problems complete the picture: constants so strong that she sometimes doesn’t leave the house for days, infertility (they have an adopted daughter), rheumatism and osteoporosis, endometriosis, acne and hair loss. As she herself puts it, “I can see that my body has not received anything good for a long time.” She lives with constant pain, when one thing worries, then another. At the same time, she eats a lot of healthy food, takes vitamins and leads a healthy lifestyle.

There is another, more common option: a person lies on the couch for days, is not friends with sports and eats a lot of harmful, but high-calorie food. This option also does not lead to weight gain, and the appearance and health in this case suffer even more. So what to do?

You need to work on your digestion. So that the food does not just fill the stomach, but to maximize its absorption.

The answer sounds simple, but bringing this idea to life is a rather complicated process. And lengthy. But, as you know, the main thing is desire! So let's get started.

Weight gain and health plan

Step 1: Identifying the reason why food is not digested

Such reasons may be:

Why can you do without analysis? Because there are many signs by which a good nutritionist can identify the presence of certain problems. Cheap and efficient!

Recently, a girl came to me with a weight gain problem. Doctors in a paid (of course!) clinic suggested that she take tests and find out which bifidobacteria she lacks. And before that, she was offered to take other (also paid) tests and find out what harmful bacteria she has.

I advised her not to take tests and not. Why?

If a person is not a specialist, then it seems quite logical to take tests and dot the i's. But with microorganisms, everything is complicated. There are a great many of their species and subspecies. Taking samples for everything is unrealistic. Usually 5-10 species are tested in one analysis. That is why the verdict is the same: everything is fine with you. And in fact it is not.

Bacteria lives at number 11, for which a person has not been tested. And it is no less harmful than others. That's disinformation.

As for good bifidobacteria, what difference does it make which ones are missing? What matters is how many there are, not what they are. Each person lives with his own special intestinal microflora. And if you have few bacteria of one kind, then many others. In addition, the microflora is constantly changing depending on the diet, lifestyle, diseases and similar factors. Therefore, do not waste money on microflora analyzes.

When violations are identified (often there are several), go to the next paragraph.

Step 2: Kill Harmful Microorganisms and Troubleshoot Digestion

• garlic;
• oregano;
• thyme;
• olive tree leaves.

To increase the acidity of the stomach and to improve digestion, the following measures are suitable:

• lemon juice in food and drink;
• wine vinegar;
• heat treatment of food;
• grinding food with a blender;
• bitter plants and herbs (arugula, dandelion);
• sometimes tablets with hydrochloric acid from a pharmacy are prescribed;
• digestive enzymes in capsules (at the first stages of treatment).

In parallel with this, the actions from the next step are carried out.

Step 3: Eliminate all factors in the diet that can irritate and stress the digestive system

Simply put, they remove all those foods that have proven themselves negatively in studies. Sanctions typically (but not always) include:

• all dairy products;
• gluten;
• sugar;
• coffee;
• alcohol.

I often prescribe a rotation when a person refuses these products for a certain time (4-6 weeks), and then they are gradually introduced into the diet strictly one at a time. When returning to these products, one must carefully observe the reaction of the body.

If after eating any of the products you feel changes (headache, increased heart rate, skin itching, abdominal pain, fatigue, poor sleep), then you can’t stand it.

This is a very important stage, which reveals food allergies better than any tests. Although this method is difficult to use, it does not cost a dime.

Step 4: Restore Gut Microflora with Nutrition and Probiotic Capsules and Powders

This is done according to a certain scheme and in no case at the same time as taking substances that kill harmful bacteria. Antibiotics (natural or from a pharmacy) are taken in the morning, and probiotics are taken in the evening before bed. In this case, the intake of probiotics, as a rule, should be continued for at least two months.

When it comes to nutrition, it plays a huge role in the process of weight gain! Here it is necessary to lean on the most useful of the useful: vegetables, nuts, fiber for feeding bifidobacteria, proteins for building muscles. After all, it is not enough to populate the intestines with the necessary bacteria. They also need to be well fed. A favorite dish of bacteria is fiber, which is so rich in vegetables of all kinds.

In addition, I advise courses of vitamins and minerals. After all, the exhausted body yearned for everything useful! The list is always individual, because different people have different needs. At a minimum, I would recommend a good quality multivitamin and vitamin C.

Step 5: work with the psychological and emotional side of the issue

Often the forces of the body are weakened due to stress, negative events, psychological problems.

It is very important to understand when you started to lose weight so that now you cannot bounce back. What exactly happened to you at that moment in your life? And how does that situation affect you now?

Look at the present state of affairs. What exactly is wrong? Maybe it's time for you to relax, change something in your life? Stress (emotional and physical) is an important factor in weight loss. A growing body of research is pointing to a host of negative physiological processes that are triggered by stress.

After identifying the relationships, it would be good to work with experts in this field or read books on self-development. This step is, in principle, optional, but desirable. Sometimes changes in life and in our attitude towards it work wonders. Still, a person is a single whole, so sometimes the most and most effective medicines are powerless.

One more nuance. Before embarking on a weight gain program, you need to be patient and motivated. If you do not have motivation, then your efforts will not bring the desired results. Maybe they won't bring any at all. Motivation from the series “to make it convenient to buy clothes” or “to have big breasts” is unlikely to keep you in check for a long time.

The process of gaining weight is much more difficult than losing weight. You can’t gain 5 kilograms, then relax, abandon all the changes, and then start again. That is, of course, you can. But this will no longer be a continuation of the process, but a new start from scratch.

But there is good news: as soon as you improve digestion, the weight will stabilize by itself. And then, quite possibly, you will migrate to the majority group, which endlessly struggles with the last 2-5 kilograms.

Good health to you!

Skinny guys and men often say they can eat whatever they want without gaining weight. They are sure that their high-speed metabolism is manna from heaven. They often say something like this: “My metabolism makes women just wildly jealous. I can eat any junk food without gaining a drop of excess weight.

The truth is, you're just not eating enough. It seems to you that you are overeating, but this, in most cases, is not so. Now let's figure out what a skinny guy can do to gain weight.

1. Track calories consumed

Skinny guys often overestimate what they eat. Pay attention to food labels, use a kitchen scale, and carefully track your daily calorie intake. In order to get the approximate amount of calories needed, you need to convert your weight into pounds and multiply this figure by 20. Only under this condition will you begin to gain weight.

1. For every centimeter of the transverse area of ​​\u200b\u200byour body, there should be one kilogram of weight

If the weight is less, then you will still look thin. A sample minimum norm for a combination of height and weight looks something like this:

1. How to eat right to gain weight?

Eat every 3 hours.

1. Eat Nutrient-Rich Foods

100 grams of rice - 380 kcal. 100 grams of spinach - only 25 kcal. It will be easier to get enough calories in a day if you eat food filled with nutrients. Best options:

• Pasta and spaghetti. 100 grams of pasta is about 380 kcal. It is easier to digest such a product than 100 grams of rice. Whole grain pasta is much healthier, but takes much longer to digest. Skinny guys can eat pasta and pasta made from white flour of the highest grade.
• Whole milk. If a small amount of body fat doesn't scare you, then drink 1 gallon (about 3.7 liters) of whole milk per day (milk is not included in the required daily calories). I have a few guys I know who have managed to earn about 30 kilograms of healthy weight per year thanks to milk, subject to regular workouts in the gym three times a day.
• nuts. 100 grams of a mixture of nuts and peanut butter is 500 kcal. These 500 kcal are approximately 50% healthy fats and 25% protein. Use nut mixes for snacks and smear peanut butter on the sandwiches you take to school and work.
• Olive oil. Helps with heart disease and is a prevention against cancer. You can just drink it, add it to tomato paste and salads. One tablespoon - 100 kcal.

1. Get stronger

If you want to quickly go from skinny to jock, not skinny to fat. Engage in strength training. More strength means more muscles. If you don’t know where to start, contact the gym with an experienced trainer. But here are some more tips:

• The weight of sports equipment can be varied. Start with a light weight, focus on the technique of the exercise and the correct movements. Only then should you start adding weight.
• complex exercises. Do exercises that will involve the entire body. Squats, deadlifts, overhead presses, bench presses, pull-ups, bent over presses.
• Squats. Exercises that involve the legs automatically engage the entire body. Regular weighted squats will get rid of your bony body forever.
• Rest. Muscles grow while you are resting, not exercising. You don't have to exercise every day. Sleep, drink two liters of water a day and eat plenty of fruits and vegetables.

1. Follow the plan

Failure to comply with the plan is tantamount to planned failure. Don't have time to cook your own meals regularly and food at school and work is of poor quality and too expensive? Prepare food in advance and take it with you.

• Go shopping regularly. Don't skip meals. Calculate in advance on the weekend how much food you need for the week and purchase everything at once.
• Prepare ahead of time. Prepare lunch as soon as you prepare breakfast. All this will take about 40 minutes and you will not have to waste time during the day thinking about what would be healthy to eat.
• Don't complicate things. Prepare double portions in advance, take half-eaten portions with you to work. Do not try to constantly invent something new, do not waste time.
• Take food with you. Containers with ready-made meals for work and school, a mixture of nuts for the cinema, protein shakes for the gym.

1. Track your progress

Success breeds success. If you know for sure that you will never return to your skinny physique, you continue to feel confident and motivated. Track all your activities.

• Watch your calories. Calculate everything and write it down in a diary. Strictly adhere to the volumes of the drawn up plan.
• Weigh yourself weekly. Are you gaining weight? Don't change anything and keep following the plan. Not gaining weight? Increase your daily calorie intake by 500 kcal.
• Take pictures. The mirror is subjective. But photographs rarely lie. Take pictures a couple of times a month. This way you can objectively evaluate your progress.
• Do not forget about the complexity of strength training. If you can hold your weight by 1.5 times while squatting, you will never be skinny again.

Diet for weight gain

This is a sample of a 3500 kcal diet for lean guys weighing approximately 81 kilograms (180 pounds). So if you weigh about 61 kilograms (135 pounds), this diet will not be suitable for you (well, unless you carry yourself out daily in the gym). Any diet is individual and should be based on your needs.

• Breakfast: 100 grams of oatmeal, 50 grams of raisins, one serving of yogurt.
• Snack: 100 grams of mixed nuts or one liter of milk or canned tuna sandwich.
• Lunch: 200 grams of spaghetti made from white flour of the highest grade with bolognese sauce and parmesan.
• Snack: 100 grams of nuts or a liter of milk or a tuna sandwich.
• Post workout shake: 1.5 cups whey + 60 grams oatmeal + milk + banana.
• Dinner: 200 grams of spaghetti made from white flour of the highest grade with bolognese sauce and parmesan.
• Before going to bed: cottage cheese, berries, flax seeds, fish oil.

Some are looking for ways to lose weight, others need a diet to gain weight. Such people are called ectomorphs. There are several ways to solve the problem, only you need to approach this comprehensively - go in for sports, make the menu correctly. Even before you go on a diet, it is important to undergo an examination and eliminate health problems, if any.

Nutrition for weight gain

The right approach to food is the basis of ectomorph weight gain. No need to thoughtlessly eat everything, gaining calories. It is important to eat more healthy food and build your diet. Rules:

1. Create a calorie surplus. Every day you need to eat more than yesterday. You should not wait for obesity either: as soon as you notice that the weight has begun to increase, calculate your daily calorie intake using a special calculator. The same must be done before going on a special diet. If you increase your calorie intake by 300-400 kcal, stop at this number. If the excess is 700 or more, and continues to increase, you will quickly gain even more weight than you need, earn health problems (gastrointestinal diseases, shortness of breath, excessive stress on the joints).

Increase your protein intake. This indicator should be like that of athletes - 1.5-2.2 g per 1 kg of weight daily. Proteins are the main material for the structure of muscle mass and biologically important elements for the body. They are very satisfying, so it will be difficult to eat more, but if you want to gain weight, you will have to try.

The main sources of proteins are eggs, fish, meat, nuts, legumes, dairy products.

2. Eat more complex carbohydrates. Eat more pasta, bread, potatoes and cereals. Your task is to eat about 4 g of carbohydrates per 1 kg of weight daily. In addition, it is important to consume fats during the diet - animal and vegetable, but get them from healthy foods.

Don't limit yourself. This is a big plus of a diet that promotes weight gain. Eat more often, in larger portions.

During the day, there should be 3 full meals and hearty high-calorie snacks in between.

Do not drink before meals to eat more.

High calorie foods

In the absence of a good appetite, weight gain products will help a man and a woman quickly gain weight:

• fat meat;
• potato;
• oils (olive, vegetable, butter, avocado);
• dairy products with a high percentage of fat;
• cereals;
• nuts, dried fruits;
• dark chocolate;
• tea, coffee with sugar;
• pasta;
• avocado.

Menu for weight gain

What your menu should look like:

	omelet from two eggs; 1 sandwich (bread + cheese + smoked chicken); 1 cup herbal tea or juice	vegetable soup in meat broth (300 g); mashed potatoes (100 g) + fried veal; banana (1 pc.); 1 glass of jelly	fatty yogurt (1 tbsp.); hazelnuts (150 g)	chicken chop (100 g); canned corn (150 g); 3 sandwiches with jam; cream tea (1 cup)
	millet porridge in milk (200 g); cashew (50 g); 1 cup of coffee with sugar; pear (1 pc.)	carrot casserole (300 g); mushroom soup (200 ml); vegetable salad (150 g); kissel (1 tbsp.)	melon (250 g); cocoa in milk (1 tbsp.)	buckwheat porridge with butter (250 g); biscuit cookies (100 g); 1 cup full fat milk
	oatmeal with milk (200 g); 1 sandwich (bread + butter + ham); coffee with sugar (1 cup)	barley soup (300 ml); boiled potatoes (180 g); chicken chops (170 g); milk jelly (200 ml)	biscuit cookies (300 g); sour cream (1 tbsp.)	sandwich (bread + mayonnaise + tuna); compote (150 ml)

Physical exercise



To gain weight, focus on strength training - they will help convert the calories received from food into muscles and form a beautiful body shape. Muscle tissue is denser than fat, and gaining mass by doing strength sports is much easier and faster. A big plus is that you will increase real muscle mass, and ugly fat folds will not form.

Do in each exercise 3 sets with 6-12 repetitions and a short interval between them (up to 1 minute). It is advisable to use weights - dumbbells or water bottles, if possible, each time increasing their weight. Cardio loads should be reduced to a minimum, since they contribute to the burning of calories, you will not be able to gain weight with them. Leave only some aerobic exercise to strengthen the heart muscle.

The duration of training should be from 20 minutes to an hour, no more. Prolonged exercise will lead to protein loss. It is recommended to conduct them regularly, in the evening, at least 3 times a week. Women within 2 weeks after critical days should be engaged more intensively, and then gradually reduce the load.

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