Is it possible to gain 5 kg in a month. Eat the right types of fats. Methods for gaining mass quickly

Here's a paradox - someone even has a tiny donut extra pounds, and the other eats from the belly and is slender, like a cypress, or even just thin, one might say, skinny, and passionately wants to get better. Is it possible for such people to gain weight, what should be done? Are there other methods besides enhanced nutrition - answers and useful tips in this article.

Reasons for being underweight

So, you are determined to get better. Thin women want to add roundness to their forms, and angular men want to add volume to their muscles.

Are you afraid of difficulties? After all, gaining weight is not an easy task. It may take a lot of time, effort and patience. And the increase, most likely, will not be particularly noticeable.

Thinness in the absence of diseases - more psychological problem. You just don’t like your own appearance and it seems that the treasured few kilograms will save the situation.

In general, according to many doctors, thin people have better health and are more likely to live a long life.

Before you start gaining weight, eliminate one of the causes of thinness.

Reason number 1. Diseases

Often weight loss is associated with hormonal imbalances. Hormone disruption thyroid gland affects the metabolic rate, causing weight fluctuations.

Often these diseases are accompanied by loss of appetite. This symptom should alert and force to see a doctor. It is pointless to try to gain weight if its loss is associated with some kind of illness.

Reason number 2. Bad habits

Do you know this fact - smoking speeds up metabolism?

Help: metabolism (metabolism) - set chemical reactions in the body to keep it alive.

In addition to harm to health, smokers often also have a high risk of losing weight.

Painful thinness is also characteristic of drug addicts.

Excessive consumption of tea and coffee (containing caffeine) also contributes to weight loss.

Reason number 3. The human constitution

Body weight is genetically programmed. Thinness is laid in you by mother nature, you can’t get anywhere - it will be very difficult to recover.

If you have an asthenic body type, it means that gaining weight is really hard work for you. In thin asthenics increased speed metabolism. There is not enough fat mass, and the muscles are poorly expressed.

How to be so slim? Expert opinions differ. Some argue: right approach recover really, just the process will be long and hard, and the result is modest. Others are sure: to deviate from the genetically laid down norm is a useless exercise. All the same, with difficulty, the kilograms gained with difficulty will quickly leave.

Reason number 4. Physical activity

Strong physical exercise- intense sports training or hard labour often lead to weight loss. By the way, in addition to the loss of fat and muscle tissue, the body also loses moisture. It helps to reduce body weight, but dehydration is extremely harmful.

How to be? Optimize exercise and eat well.

Reason number 5. Stress

You know after all common truth- all diseases from nerves. Troubles at home and at work conflict situations, diseases of loved ones, difficult life situations cause nervous tension and stress. Because of this, a person can lose weight dramatically - stress hormones actively burn fat.

Determine the body mass index

Are you sure you're too skinny, or do you think so? It is very difficult to assess yourself objectively.

There is such an indicator of BMI (body mass index), which will help to understand whether the problem is far-fetched or real.

It is calculated as follows: BMI = Weight (kg) / Height (m) 2.

The weight in kilograms is divided by your height squared. For example: with a height of 1.7 m and a weight of 65 kg, the BMI will be 22.5. This indicator fits into the norm recommended by the World Health Organization - from 18 to 24.9.

Smaller numbers already indicate a lack of weight, and an index of 16 and below - there is a dangerous pronounced lack of mass. It is necessary to recover, but only under the supervision of doctors, because obviously we are talking about serious health problems.

It turns out that the task of gaining weight in each case is very individual. For some, this is vital, and for some it is important from an aesthetic point of view.

What to do to get better

We decided that only quite healthy people can gain weight themselves. In principle, ideally, they should also turn to professionals. A nutritionist would select the optimal weight gain program specifically for each person. Realizing that this option is not available to everyone, we will figure out how to recover on our own.

Sleep and rest mode

Does it help to gain weight? Definitely yes. And here's why: strong restful sleep, ideally 8-hour, relieves stress (and we remember - they lose weight from it), improves mood, improves appetite. During sleep, growth hormone somatropin is produced, which promotes muscle building.

On weekends, allow yourself daytime afternoon nap, just lie down, relaxed, for half an hour or an hour. After having lunch at work, also try to sit quietly for a while. During the working day, relaxing 10-15-minute breaks are useful.

Evening walks will help improve sleep.

Sports activities

We remember that excessive physical activity provokes weight loss, on the contrary, properly dosed sports activities help to increase body weight.

Supports muscle development physical exercises, and both men and women need them, but in varying degrees.
It is optimal, of course, to work with a personal trainer on an individual program. But ... In general, we manage ourselves.

You need to load all muscle groups, great way- Swimming, tennis. Weight training will do. There are many complexes for muscle development. We set out to train regularly - choose the right one, since they are easy to find on the Internet or in specialized literature.

Nutrition for those who want to get better

We have come to the most interesting part - after all, most of us are sure that it is proper nutrition that will help you gain the cherished kilos.

A calorie is a unit of energy that is contained in food and used by our body.

If you consume more calories than you expend, the excess is stored by the body and weight is added. How much someone needs these same calories depends on gender, age, activity and physical activity. Average: 1600-2400 for women and 2400-3000 for men.

To get better, you need to increase your calorie intake by 500-1000 per day. But remember: it is not the number of calories that is more important, but where they are contained. Food must be healthy! You can, of course, gobble up a cake and add about 500 units, but it’s probably more useful to get them by having lunch with a piece of turkey with a rice side dish.

So, you should not overeat with buns, pies, cakes and chocolates. Calorie? Yes, but our goal is to get better, not to get diabetes, caries and indigestion. We will add kilograms by eating healthy foods.

Here whole list what saturates the body with the necessary proteins, fats, carbohydrates, minerals and vitamins:

Eggs are tasty, high-calorie, a source of protein, vitamins A, D, E, folic acid.
Fatty fish: salmon, trout, mackerel, tuna contain the protein we need, omega-3 unsaturated fatty acid contribute to the work of the heart.
Shrimp is a high-calorie seafood rich in protein and amino acids.
Cheese is valuable great content protein and fat, calcium, calories.
Milk, sour cream, yogurt - we use it daily, we get vitamins, protein, calcium.
Oil: we eat both butter and vegetable - olive, sunflower, peanut, corn.

Foods rich in carbohydrates: pasta, cereals, cereals, bakery products, legumes, brown rice, vegetables.

And also obligatory in the diet: fruits, juices, nuts and seeds, dried fruits.

We are also trying to gain weight with nutritious cocktails.

There is such folk recipe: in a glass of dark beer, stir 2-3 tablespoons of fatty sour cream, salt and drink.

Another high-calorie drink: mix a glass of milk, a banana, a tablespoon of peanut butter, a teaspoon of honey, add a couple of ice cubes.

In addition to breakfast, lunch and dinner, it is good to have snacks during breaks. Suitable almonds, peanuts, dried fruits. Do not forget about fruits - bananas, peaches, melon, grapes. It is quite possible to afford ice cream or cake between main meals.

Similar rich food in order to get better, it is recommended by many nutritionists.

But there is also an alternative point of view. Its adherents criticize frequent and high-calorie meals, giving their reasonable arguments.

Firstly, if you saturate the body with food all day, when will all of it have time to be digested? Secondly, from such food there is a load on the pancreas, liver, and our internal organs- not a conveyor for processing the flow of products ().

There is no more, but better - this is the motto of this method.

Those wishing to increase adipose tissue(ladies, of course) carbohydrates will help. And muscle development is promoted by amino acids obtained from protein products: eggs, milk, meat, fish. Men should focus on them.

Enzymes that help digest food are supplied by vegetables and fruits. They are essential in the diet of those gaining weight.
In general, the menu, the purpose of which is to get better, is simply the envy of losing weight. Is it possible to compare the range and quantity of products needed in these cases?

Regarding special means: anabolic steroids, gainers, protein supplements. Don't think they are your lifeline. Such things are used by athletes with strong physical exertion and under the supervision of specialists.

Get results proper nutrition and way of life.

Let's try not to harm ourselves in pursuit of the desired kilograms, not to turn into an automaton, absorbing more and more portions of food. Better to be skinny but healthy than fat but sick.

People are in an endless confrontation with being overweight. Lots of tips and tricks on weight loss. There is much less information on how to gain weight for a thin guy and girl. I will pay some attention to this issue.

I propose several useful tips on a set of body weight at home.

Adjust your diet. Go on a "reverse diet" to increase your calorie intake to gain weight.
This does not mean that you have to abuse fatty foods and watch TV with a pack of chips in your hands all day long. Eat healthy food by increasing the portion size.
Choose high calorie foods. If you drink milk, buy it with 3.5-6% fat.
For breakfast, cook porridge with milk butter.
To gain weight, include flour, fried and baked foods in your diet.
Eat more fruits. Suitable peaches, bananas, apricots. Have small snacks between meals. They will lift your spirits and energize your body.
Are you interested in increasing muscle mass, and not growing a "beer belly"? Head to the gym. The right program exercise, several classes a week, will help gain a few pounds of muscle tissue.

Pledge rapid increase weight - high-calorie food, healthy lifestyle, strength exercises, healthy sleep.

Men gain weight by building muscle mass. This is not easy to do. Check with your doctor first as lifestyle changes can cause unpleasant consequences.

The main building material is protein. It will turn out to increase body weight by catching the consumption of protein foods. There is a lot of protein in meat, fish, vegetables, dairy products, eggs.
To gain weight, you need energy, which in the body is formed from carbohydrates. simple carbohydrates increase the fat layer, they are found in sugar, ice cream, sweets.
The growth of muscle mass provides complex carbohydrates found in vegetables and grains. Include these foods in your diet.
If the body does not work properly, the growth of body weight will have to be forgotten. Its well-coordinated work directly depends on the amount of microelements and vitamins consumed, contained in milk, vegetables, fruits and meat.
normal operation The body is impossible without fats. Nutritionists recommend vegetable oil, dairy products and sea fish. It is better to refuse fatty meat.
Intense workouts will help you quickly gain weight. It is better to use the services of a professional trainer to draw up a program. Do at least three times a week. Increase the load gradually.
Let your body rest after every workout. Don't exercise daily. Sleep around 8 hours a day.

Video tips

Effective ways to gain weight for a thin girl

Almost all girls, dreaming about slim figure, interested in methods of dealing with extra pounds . Some, on the contrary, want to gain a few pounds.

I offer proven instructions.

Start eating more. Include in your diet White bread, sweets, flour products, potatoes and honey. Do not forget about protein foods - eggs, fish, meat.
Before a meal, drink a glass of freshly squeezed juice. Drink an average of 2.5 liters of fluid throughout the day.
Go to the gym or work on your body at home.
Eat about 5 times. Have snacks between breakfasts, lunches and dinners.
Chew food well, after a meal, rest a little so that the body absorbs food. Buy at the pharmacy vitamin complex.
Increase portion sizes, add new dishes. If you ate ordinary porridge for breakfast, make a sandwich with sausage in addition. Over time, the woman's body will get used to the increased portions.
Bad habits slow down your metabolism. Give up alcohol and cigarettes. Sometimes you can treat yourself to non-alcoholic beer.
Stress burns calories. If you really want to put on weight, get rid of stress and bad emotions.
Special attention get some sleep. Sleep at least 8 hours.
Seek help from a nutritionist. He will make a special menu for weight gain.

Can you gain weight in a week?

Many are surprised when they hear that someone wants to gain weight. There is nothing surprising. For example, some athletes have to increase weight in order to take part in competitions.

To increase weight and save energy, reduce activity. With physical and enhanced mental work, calories are quickly consumed.
If you can’t imagine life without sports, reduce the amount of training. If you practiced 4 times a week, reduce the number of sessions to three.
Train only the main muscle groups. You will have to forget about jumping and aerobic exercise for a while, they require a lot of energy.

Food

Strengthen your diet by opting for protein foods. Remarkable "fuel" for the body will be dairy products and meat dishes.
Divide the meal into 5 meals with small snacks.
For breakfast, eat porridge with milk with sandwiches. For lunch - a plate of rich borscht, a little boiled meat or several meatballs mashed potatoes. For dinner, cook baked chicken and pasta.
To increase the calorie content of low-calorie dishes, add a little milk or grated cheese. Dress salads with fat sour cream.
For an afternoon snack, cottage cheese with yogurt, fermented baked milk or sandwiches are suitable. Can you eat a little jerky, nuts or protein bars.
Overeating is not recommended. This will help your stomach cope.
Don't eat at night. Eat two hours before bed. Otherwise, the gained kilograms will become fat, which is not easy to remove.

The key to successful problem solving is correct and healthy eating, increased rest and rational loads.

It is extremely problematic to recover without an enhanced diet. But not everyone can freely switch to five meals a day, eating only soups, meatballs, milk porridges and sandwiches.

To increase weight, perform special physical exercises and use sports supplements. Visit a fitness trainer and create a training program together and sports nutrition.
stick proper routine food intake. An hour before training, eat a portion of carbohydrates and drink a glass of protein shake.
Eat sweet yogurt or a few bananas after exercise. So replenish your glycogen stores. Half an hour after class, it is recommended to eat some protein food.
Be sure to count calories. Body weight will increase if you eat a little more calories daily.
During the calculation, take into account the energy costs of training in the gym, preparing for exams, housework, and so on. It is not necessary to calculate to perfect accuracy. Record your most energy-intensive activities.
If there is no time for the gym, but the thought of normal weight does not leave, eat more and move less. At the same time, you do not need to absorb fried and fatty meals, sweets, pickles and smoked meats. Eat a balanced and complete diet.
Sleep an average of 8 hours a day.
Most often, gaining weight is not possible for impressionable and nervous people. Try to achieve peace of mind. Walking will help

Today it is fashionable to follow the figure. Most people are trying to lose weight, whether they are fat or thin, old or young, famous or not. But there are those who are trying to gain weight. There are many tips and diet recipes that will help you achieve the desired result. Let's talk about how to get better by 5 kg without harm to the body.

Without damage to health

The most important thing is to maintain health by bringing the body into desired shape. Therefore, there are a lot of fatty, high-calorie foods in order to get better - not the best option. We advise you to use specially designed diets.
Include protein-rich foods in your diet. You can use protein or sports diet. Eat lean pork, rabbit meat, beef, dairy products, cottage cheese, fish, eggs, and cheeses.
If you don’t know how to gain weight by 5 kg, use seasonings to increase your appetite. It can be garlic, cumin, rosemary, pepper and more. Drink Mint tea with pastries that have vanilla and cinnamon.
Many people think that fruits are for those who want to lose weight, but this is not entirely true. Fruits such as cherries, watermelon, grapes, peaches, melon, banana contain a lot of fructose and will help you gain 3-5 kg.
Eat at least 5-6 times a day. Daily rate calories should not be less than 2200 cells.

Breakfast. Start your morning with fruit juice and a large serving of oatmeal. Prepare the flakes in advance, for this, soak them in milk and season with honey when they swell. You can add grated apple and nuts. Drink 1-3 cups of cocoa and eat big piece buttered white bread.
Lunch. Three hours after the main breakfast, drink another glass of fruit juice and a cup of broth with egg yolk or eat a sausage and butter sandwich with a glass of yogurt. For dessert, choose chocolate.
Dinner. Make your own vegetable salad with mayonnaise high calorie. Boil the soup chicken broth with vegetables. On the second - pasta or potatoes with meat. You can choose rice with sour cream or cream sauce. Wash down your lunch with coffee and cream. Eat fruit.
Afternoon snack: No later than three hours after lunch, you can choose:
- Chicken or meat salad with high-calorie mayonnaise, white bread sandwich with butter. Dessert is chocolate.
- Pies with meat or mushrooms. A cottage cheese casserole smeared with sour cream, tea with honey or a few cups of hot chocolate is also suitable.
Dinner: Optional:
- 2-3 fried eggs large portion fried potatoes and a white bread sandwich with sausage and butter. 1-2 cups full fat milk.
- vegetable salad in in large numbers, navy-style pasta with cheese, a sandwich with sausage and butter. 1-2 cups full fat milk.

Before going to bed, drink a glass of milk with honey and eat an apple.

Most importantly, before you start gaining weight, find out what is the reason for your thinness. Consult your doctor first.

Despite the fact that most people are very worried about losing weight, there is a category of people who, on the contrary, are worried about their thinness. How to gain 5 kg in a week, and why is it needed at all? Several methods that will help you get better quickly, without harm to health.

Weight gain - to whom and why?

Unfortunately, in recent times the number of people who need constant weight gain has increased. And if others think it's happy people who can eat a lot of buns and not get better, then this is a huge delusion. In fact, with the question of how to quickly get better at home, people like that many problems arise.

When to worry about weight gain:

with an accelerated metabolism;
people with neuropsychiatric disorders, for example, in the case of anorexia, a person is afraid to gain excess weight;
women who are underweight (weight gain more likely get pregnant);
people who have suffered severe surgical intervention or disease;
at severe stress, physical stress on the body, which provoked a sharp weight loss;
when light weight for more aesthetic appearance.

As for the more harmless reasons why people want to get better, they include:

athletes who often face the problem of the need speed dial weight;
actors - to get a new role or to restore the state of the figure after some kind of filming.

There are simply cases when a person is not very satisfied with his appearance. And if in most cases the reason for this is excess weight, then there are some cases when a man or woman believes that for a better appearance it is necessary to gain a couple of kilograms.

Video "How to gain weight quickly?"

Demonstration video from detailed information from experts, which will help you quickly gain weight and get better.

The main criteria for weight gain

If you are thinking about how to get fat fast, then first of all, you should study the criteria for weight gain. And for starters, it is recommended to consult a doctor. Here we are talking not only about a nutritionist, but also about visiting family doctor. The fact is that often underweight can be associated with various diseases, most often it is a pathology of the thyroid gland.

Second, pay attention to your diet. If it contains animal fats in excess, then this will not only negatively affect the figure, but also the state of the cardiovascular system.

Another criterion is the amount of elements absorbed by the body. That is why it is important not how much you ate, but how much your body absorbed.

If there is a considerable amount of sweets in the diet, then this can provoke a violation of the metabolic process. And this is a direct path to problems with the figure and weight.

And the last but very important criterion when gaining weight - do not eat before bed. It would seem a paradox, because those who are losing weight, on the contrary, say that it is impossible to eat before going to bed. Allegedly, this provokes a set excess weight. But this is far from true. First, it provokes extra load on the digestive system, which does not have the opportunity to rest at night. And secondly, such a load does not give muscle mass, but only gives extra calories, which are then deposited on the body in the form of belly fat and so on.

Therefore, all of the above criteria should be taken into account if you want to quickly recover by 5 kg per week. And, indeed, there are several ways to help do this.

Methods for gaining mass quickly

You can quickly gain weight at home using two main methods. It:

increase in muscle mass through physical activity;
increase in body fat.

Depending on the underlying cause of underweight, a method is chosen to help solve this problem.

So, in case too thin arms and legs, preference should be given to the first method, which, by gaining muscle mass, will help to correct the figure. And when recovering hormonal background, it will be necessary to increase the amount of subcutaneous fat. Therefore, in each individual case you need to choose your own approach to the problem. And to clearly determine which method is right for you, you should seek the help of specialists.

How to build muscle?

Success in this matter is closely related to both physical activity and diet. At the same time, it is important to keep healthy lifestyle life without bad habits.

AT this method gaining weight is important both in obtaining material for the muscles and in the correct position. To do everything right, it is better to consult with experts in this field. A professional will help develop a set of exercises that is suitable for each individual case, and also talk about the basic rules of nutrition at the time of adjusting weight and figure.

By the way, with regard to the diet, in order to correctly compose the daily menu, it is necessary to increase the daily calorie intake by 30%. This is the most optimal daily rate.

At the same time, about 40% of proteins and about 50% of carbohydrates should be present in the caloric composition. Only 10% is assigned to fats.

Menu for muscle building

If you think, then first of all you will need to draw up correct menu on every day.

Below is a suitable daily diet plan:

breakfast - buckwheat, 100 grams boiled chicken breast, a drink without sugar (you can choose individually);
lunch - pasta with tomato sauce, you can add red fish fried on the grill without adding oil, any fruit and drink;
afternoon snack - a smoothie of berries, fruits and vegetables with kefir or yogurt as a base, 100 grams of low-fat cottage cheese and any fruit (but not a banana);
dinner - boiled potatoes, steamed or boiled beef, vegetable stew.

After training, you can include in the diet a fruit smoothie based on sour-milk and some low-calorie fruit.

Without physical exertion, gain dry muscle mass just impossible. Experts also advise avoiding stress that negatively affects weight gain.

How to increase body fat?

How to get fat in a week? For some reason, many people believe that in order to achieve success in this matter, it is simply necessary to significantly increase the amount of food consumed.

Theoretically, there is some truth. But you need to increase not the amount of food eaten at a time, but the number of meals. In addition, it is imperative to enrich your daily diet healthy fats.

It is necessary to increase the calorie content of the menu, but this should not be done abruptly, but gradually. Otherwise, the body will experience enormous stress, especially its digestive system. Therefore, increase calories should be 5-10 times a week.

If you want to increase your body weight by gaining body fat, then daily composition should be something like this:

proteins - about 30%;
40% - carbohydrates;
fats - 30%.

Be sure to add bread to your daily menu, fatty varieties cheese, fatty fish, honey and nuts.

Menu for increasing body fat

Below is one of the options for the most suitable menu for increasing body fat and total weight body.

breakfast - sweet cocoa with milk, 4-5 pieces of oatmeal cookies;
second breakfast - black or green tea, you can have any fruit of your choice and almonds with honey (about 30 grams);
lunch - soup meat broth, any porridge with meat or fish and any salad of your choice;
the second lunch should include muesli with milk and dried fruits;
dinner - a choice of meat or fish, any kind of porridge or potatoes, any salad;
before going to bed, you can eat any fruit and a glass of low-fat yogurt.

Despite the fact that the goal is to increase body fat, limit physical activity still not worth it. Firstly, moderate physical activity perfectly helps to fight stress, improve appetite. And secondly, it also provides positive influence for weight gain.

Therefore, it is necessary to carry out daily hiking at least half an hour, and if possible, it is even desirable to do exercises and perform not very difficult physical exercises.

How to choose the right diet?

Theoretically, there are many ways to help you quickly gain weight. And their main difference lies in the basic principles and in the name.

So, there are methods that involve increasing the calorie content of food consumed and gradually increasing portions. But this is not entirely correct. Firstly, due to the increase in the amount of food consumed, the stomach may be distended, which will lead to subsequent obesity. And secondly, following a similar scheme, you can say goodbye to the healthy functioning of the digestive system. In addition, having stretched the stomach, it will not be easy enough to return to regular servings to achieve the desired result, when you managed to quickly gain weight.

There are also diets for weight gain that involve an increase in daily menu the amount of carbohydrates consumed. But this is also an option that should not be followed. From serious complications after such a diet, you can highlight the excess sugar in the blood. And this, in turn, can cause serious illnesses such as diabetes mellitus.

In pursuit of the goal of quickly recovering, you should not adhere to those recommendations and diets in which it is advised to completely or to the maximum limit motor activity. But this is absolutely wrong, since such a decision can lead not only to obesity, but also to more serious problems life-threatening.

Therefore, if you are thinking about how to get fat in a week, then be sure to choose the right diet and weight gain method. And if there are any difficulties, it is better to seek help from a specialist. To do this, you should visit a nutritionist who will make you a diet, depending on your individual characteristics.

First you need to decide on the method. That is, you want to gain lean muscle mass or increase body fat. After that, you should go to gradual increase the number of meals per day. You do not need to immediately abruptly switch from two snacks to 5-6 meals. This will be a huge stress for your digestive system and for the body as a whole. Therefore, it is enough to increase every day by one meal, reaching the required norm in a few days.

Only after you manage to increase the number of meals, and sometimes it takes at least a week, you can begin to gradually increase calories.

To pin achieved result Having gained weight, you should not immediately return to the usual diet. And in general, it is better to find a middle ground in this matter. In this case, there will be no problem with a lack or excess of kilograms.

What foods will help you gain weight?

In fact, there are many various products, which will help, without harm to the organs of the digestive system and the body as a whole, quickly gain the necessary kilograms.

One of these is dairy products. Butter, cottage cheese, fermented baked milk, sour cream, cream, cheese, milk, yogurt and lada ice cream. These products will help you metabolic process improve bowel function and help you gain weight.

Be sure to include flour products on the menu. Bread, pies, buns and cookies, cakes and sandwiches. But do not forget that it is still far from the most healthy foods so don't overuse them. This is especially true for people with problems and pathologies of the digestive tract.

Excellent in terms of weight gain will help various cereals. Rice, millet, buckwheat, barley and barley porridge. At the same time, they must be cooked on the basis of milk, and not water, adding butter to it.

Enrich your daily diet with various fruits. Apricot, banana, apple, persimmon, peach and so on. You can eat them as pure form, and use for making smoothies and freshly squeezed juices. By the way, fruits will also enrich your body. essential vitamins and minerals, as well as other useful elements.

Do not forget about meat dishes, for which you can use absolutely any kind of meat - pork, turkey, chicken, beef or lamb. Meat should also be used for making broths, as well as simply consumed stewed or boiled, steamed.

Unlike diets in which a person strives to lose weight, if you want to gain 5 kg in a week, then enrich your menu with sweets. Eat chocolate and sweets, but only in moderation. Otherwise, serious consequences may occur.

Can still be used legumes, nuts, various varieties fish and eggs. If you think you need to eat to gain weight, then all of the above products are great and will help you gain weight quickly, and without the use of special sports nutrition.

How to gain weight by 5 kg in a week?

It is important to observe the proportionality of proteins, fats and carbohydrates consumed. To gain weight by 5 kg in a week, you should do the following:

determine the reason for the need to gain weight, for example, the impact of low weight on health, the ability to get pregnant, the presence of some disorders, etc .;
thinking about how to get fat by 5 kg at home, first of all, you should balance your diet, which should contain a certain amount of fats, proteins and carbohydrates;
must be present in the diet necessary for the body vitamins, minerals and other elements, for which modern balanced vitamin complexes are perfect;
do not forget about physical activity, especially if you want to get fat in a week by gaining muscle mass;
the menu should contain foods that suppress appetite, for example, apples, various fruit juices, peppers, horseradish, and so on.

If you are faced with the problem of how to get fat at home in a week by 5 kg, then the above criteria will help you achieve amazing results.

Summing up

Of course, ideally it would be better to consult a specialist. With its help, it would be possible to draw up a special menu and a schedule of physical activity, which in combination would give a quick and effective result.

Otherwise, decide on a method of rapid weight gain, and then get to work! Adjust your regimen, physical activity, and remember that if you start abruptly and eat a lot, then the weight will not increase in a week. But problems with digestive system, believe me, there will be a lot.

Video "How to gain weight for a very thin guy?"

Basics of proper weight gain

To get better, as well as to lose weight, you need to gradually, for a start, 5 kg will be enough. Being underweight has its negative sides. Usually, a recommendation for weight gain in women can be any hormonal disorders. In addition, active weight loss can cause many serious diseases. All this is the basis for weight gain, say, by 5 kg.
So, the goal is to gain 5 kg. How and where to start? First of all, the following must be observed:

special diet;
stimulation of appetite;
meal frequency.

For those who are faced with the question of how to recover by 5 kg, you should start by choosing a diet for weight gain. Such diets are based on an increase in appetite, but in no way aim at overeating. To do this, you need to stimulate your appetite: before eating, drink some water, juice, and even non-alcoholic beer.

Weight gain (cherished 5 kg) is also favored frequent use food, at roughly equal intervals of time. You can't afford to be hungry. Otherwise, even gaining 5 kg will be impossible.

At the heart of the nutrition process for those who want to gain 5 kg are diets such as, for example, protein-carbohydrate. Proteins can be found in chicken meat, fish, eggs, cottage cheese. To recover by 5 kg or more, dairy products such as full-fat milk, fermented baked milk, kefir will also help.

Carbohydrates are rich in white bread, pasta, potatoes, sugar and all other foods that are the "enemies" of weight loss, but will help those who do not know how to gain 5 kg.

Fats should also be included in the diet. They are found in sunflower, olive, soybean oil.

Diets for weight gain

For those who do not know which diet to choose and how to gain 5 kg, we can offer the following. This diet includes 6 meals a day.

Breakfast should include fruit juice, oatmeal, a couple of cups of cocoa, and a butter sandwich.
The second breakfast (after 3 hours) consists of a sandwich with sausage and butter and broth.
Lunch includes 3 courses - salad with fat mayonnaise, soup, meat dish; in addition, coffee and fruit.
Snack (after 3 hours) - meat pie or cottage cheese casserole, tea with honey.
Dinner - scrambled eggs, a large portion of fried potatoes, a sandwich with sausage or butter, full-fat milk.
It is good to eat an apple before going to bed.

In any case, nutrition should be balanced, rich in vitamins and minerals. The main rule when gaining weight is not to overeat and not wait for a feeling of severe hunger..