How to quickly gain weight: examples of menus, foods and exercises. An example of a menu for gaining muscle mass. Essential Foods for Muscle Growth

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 a low weight, reproductive function may be impaired, which leads to a failure of the menstrual cycle and, as a result, the impossibility of pregnancy and bearing 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 we dress vegetable salads 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. a 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, pour together with the herb into 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:

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Achieving the ideal weight is quite difficult, it all depends on the structure of the body, height, age, gender. Very often you can meet men and women who are struggling with excessive thinness. Wanting to get in shape and look more solid, people resort to all sorts of tricks. Some, on the contrary, try to lose weight by restricting themselves in nutrition and increasing physical activity. This option does not suit you, you need to eat a lot and right. Let's consider the important aspects in order.

1. Since weight gain is achieved through physical activity and an increase in body fat, an integrated approach must be used. Start the day right - with sports. It is not necessary to go to the gym, it is enough to perform simple exercises at home. Get dumbbells, a jump rope, do squats, swing the press. Work on the body 30-60 minutes a day, every day.
2. A set of extra pounds in girls is immediately reflected in the waist, watch it. In addition, fat often accumulates in the thighs and buttocks, this must also be taken into account. For this reason, if you notice excessive accumulation of fat, work on this area. For example, sides appeared - start twisting the hoop. Have you noticed the “ears” on your hips? Kick back, do a dumbbell/barbell squat.
3. Review your daily diet. If you used to eat low-calorie foods, replace these foods with more satisfying, but not fatty ones. Load up on potatoes, whole grain pasta, grains, and beans. Eat pork, beef. The calorie content of food should increase gradually (about 120 Kcal per day). Do not replace the right carbohydrates with the wrong ones, give up fried foods or eat them 3 times a week, no more.
4. At the stage of weight gain, you need to eat "forbidden" foods. These include flour products in moderation, foods with a high content of starch, sweets, fast food (no more than 2 times a week). At the same time, you can occasionally eat fried chicken without skin, pork pulp. The rule “do not eat after 6” is not valid for you, eat 1-1.5 hours before bedtime.
5. Drink food to increase body weight. For example, for dinner, you can eat mashed potatoes with meat, while washing down food with tomato, cabbage or carrot juice. In this case, it is necessary to consume at least 2.5 liters. clean water per day to prevent swelling of the limbs and remove excess salt from the body.

It makes sense to consider the products that you should focus on. Let's summarize the information, highlight the main features.

1. Fruit lovers should lean more on high-calorie fruits. These include grapes, bananas, persimmons, mangoes, peaches, apricots, apples, melons. At the same time, you can make freshly squeezed juices based on the listed fruits, drinking 300 ml each. per day.
2. Make it a habit to eat a handful of nuts, eat candied fruits, prunes, dried apricots, raisins. Give preference to berries with a high sugar content, prepare milkshakes based on them.
3. If we talk about dairy products, include in your daily diet full-fat yogurt, cream (fat content from 20%), whole homemade milk, cottage cheese (fat content from 15%), sour cream. It will not be superfluous to use soft and semi-hard cheeses, butter, whey.
4. As mentioned earlier, for weight gain, it is important to consume flour products. Eat homemade pies, waffles, cakes, rolls, sandwiches, cakes. It is important that the bread is wheat, not rye, the first option is more nutritious. However, the listed products must be consumed in moderation, evaluating the figure objectively.
5. Boil cereals in milk, not water. Be sure to add butter and granulated sugar (preferably beetroot, not cane). It is worth giving preference to barley, barley, buckwheat, wheat, oatmeal, flaxseed, rice porridge.
6. The daily diet should include meat, both lean and fatty. It is allowed to eat everything: lamb, chicken, pork, turkey, beef, veal. Fry cutlets, bake meat in the oven, slow cooker (optional).
7. If you're not diabetic, make sure you always have sweets in your kitchen cabinet. You can eat sweets and chocolate, the main thing is not to exceed 100 gr. per day. It is advisable to use the above sweets not in the morning, but at lunch and in the evening, so that 30% of carbohydrates are deposited in fat.
8. Of course, not a single mass gain occurs without the participation of chicken / quail eggs, sea cocktail, fish. The listed products have a large amount of minerals and vitamins that are necessary for a full life. Especially they need to be eaten if you have already started playing sports. Protein contributes to the formation of muscle tissue, which will help you gain weight.

To gain about 5-6 kg. in one week, it is important to balance the diet so that it includes the optimal amount of proteins, fats and carbohydrates. To do this, it is necessary to carry out certain manipulations, which we will discuss below.

1. First of all, determine the true reason why you want to gain extra pounds. Perhaps you have a naturally thin physique, as a result of which a lack of mass affects the functioning of internal organs. Some people suffer from nervous disorders, anorexia and other ailments. For more detailed information, it is recommended to consult a doctor, conduct a comprehensive examination, and then start amateur activities.
2. The daily diet must be fortified, balanced, sufficient for age, gender, height. In addition to regular food, you need to take multivitamins, fish and badger oil. The listed drugs are sold in a pharmacy, the instructions are attached, do not violate the manufacturer's recommendations.
3. Make it a habit to drink a special cocktail every day. Mix together 270 ml. cream with a fat content of 20%, 40 gr. liquid honey, 100 gr. cottage cheese (9%). Use the resulting paste immediately after preparation. If desired, you can replace honey with granulated sugar, as well as add dried apricots, raisins, figs, prunes.
4. It is known that weight gain is directly dependent on muscle tissue. For 7 days, engage in physical activity, follow the recommendations described above. If you eat well and exercise at the same time, the process will be many times more efficient. At the same time, it is important to adhere to fractional nutrition, which consists of five meals a day. Portions should be healthy, satisfying. If desired, you can drink protein, amino acids, dietary supplements, which are sold in a sports nutrition store.
5. For maximum results, eat foods that whet your appetite. Eat green apples, chew gum, fill dishes with mustard, pepper, horseradish. Drink on an empty stomach freshly squeezed carrot, cabbage, celery juice, fermented baked milk, kefir.

1. To increase body weight, you first need to play sports. Sign up for a gym, visit it at least 4 times a week. Perform exercises for all muscle groups (but not on the same day). If possible, make an individual program with the trainer, taking into account the characteristics of your body.
2. In combination with high physical activity, you need to drink at least 3 liters. water per day. At the same time, milk plays an important role (at least 1 liter per day), fermented baked milk (about 0.7 liters per day), pure protein (sports nutrition). If you don't drink, your body will become dehydrated. It will take fluid from the muscles, spending energy on processing the fat layer.
3. A very important aspect is to consume enough calories per day. Calculate the value using the online calculator, taking into account your body. Add 350-450 kcal to this number daily. When the weight starts to rise and then stops, increase the calorie content by another 500. Perform manipulations until you achieve the desired result.
4. Get in the habit of eating 5-6 large meals a day. It is important that the menu consists not only of second courses, but also of the first ones. Do not skip snacks, during this period, use the "forbidden" foods described above. Try to eat in a balanced way, the dish should contain fats and carbohydrates in the maximum amount.
5. Visit the clinic and calculate the percentage of body fat. Depending on your individual body structure, you can gain weight through body fat or muscle gain. However, in both cases, the end result will vary significantly. Watch the increase in body weight, weigh yourself regularly, write down the indicators in a notebook.

It is easy to get fat if you have sufficient knowledge regarding the diet and possible methods. Make up an individual menu for yourself, do not limit the body to junk food, drink more. Eat foods rich in fat and protein, start exercising. If necessary, purchase sports nutrition that promotes muscle gain.

Video: how to gain weight and get better quickly

The content of the article:

It is generally accepted that only men want to gain muscle mass. However, today more and more girls are starting to visit gyms. Thanks to cardio loads, you can get rid of fat, but this is not enough to create an ideal figure. If a person, regardless of gender, decides to start rocking, then he should prepare himself for hard work.

In addition to a competent training process, it is necessary to follow the regime and a specific nutrition program. Unfortunately, many lack patience or desire as a result. Beginning athletes often make mistakes and their progress is not as fast as expected. As a result, many simply stop playing sports. Today we will tell you how to gain muscle mass in one or two weeks.

What does a beginner athlete need to know?

In bodybuilding, there are several axioms that must be strictly observed. Now we will talk about some of them:

1. You need to start leading a healthy lifestyle and eating right. Only in this case it is possible to achieve the set goals. However, the results will become noticeable only after a couple of years of active training.
2. Give up tobacco and alcohol.
3. During the day, food should be consumed at least five times. You should refuse fast food, and use only high-quality products to create a diet.
4. During snacking, food should also be “correct” and you should stop eating chips, crackers and other similar products.

Of course, not everyone can easily switch to five meals a day. However, having shown sufficient firmness of spirit, you will get used to such a regime. It is also necessary to start studying the theory of bodybuilding. Do not think that in this sport it is enough just to lift weights. If you want to know how to gain muscle mass in one or two weeks, then be sure to get acquainted with the processes of muscle fiber hypertrophy.

One of the main principles of bodybuilding is the progression of the load. It suggests the need to periodically increase the intensity of training. This is achieved by increasing the working weight, as well as changing the number of sets and repetitions in them. In order for your muscles to grow, you first need to inflict microtrauma on the fibers. After that, the body will begin to restore them with a small margin, which is muscle growth.

For the first few years, you will have to work only with free weights. Most simulators will not give the desired result and, working on them, you will simply lose time. Remember, only performing basic movements in accordance with the technical nuances will allow the muscles to grow. It is no coincidence that we have mentioned technology now. It is worth increasing the working weight only after you have mastered all the intricacies of doing the exercises. This may take you about two months.

Your training schedule should be designed so that the body has enough time to recover. We have already said above that at first the fibers must be injured and for this we train. However, muscles can grow only during rest. If you train a lot, then you will only slow down your progress.

Each muscle group is restored over a certain time period. First of all, it is affected by its size. Of course, the rate of regenerative processes also depends on other factors. As you monitor your progress, you will need to make adjustments to your training process. Let's say chest muscles recover on average in four days. However, this process can be slightly delayed for you and can be up to seven days.

Based on your well-being, you need to draw up a competent training program. For the first six months, it is enough to do two or three times a week, working out the whole body at each workout. However, as you progress, such a training scheme will at some point cease to bring positive results. Once this happens and progress slows down, switch to a split system.

It involves the conditional division of the body into several groups. At first, it is enough to alternate the training of the top and bottom. Gradually, the muscles will become larger and for their further growth it is necessary to increase the intensity of pumping of each specific group. This suggests that in the future you will have to divide the body into not two, but three or even four parts.

Every novice athlete must remember that mass gain is possible only if the body receives enough energy. If every week you put on weight one kilo, then this is an excellent result. Moreover, along with muscle mass, you will gain fat.

Also, keep in mind that progress is incremental. Periods of growth will alternate with stagnation. In such situations, the main thing is not to despair, but to continue to practice.

How to eat right to gain muscle mass in one or two weeks?

But you can't eat everything either. We have already mentioned this in passing, and now it's time to talk in more detail about the intricacies of compiling a competent diet. It depends on how much fat you will gain. Unfortunately, you won't be able to gain pure muscle mass if you train naturally. Thanks to food, we get energy, which is consumed by the body for all biochemical processes without exception. Even while sleeping, a certain number of calories will be burned.

During mass gain, it is necessary to receive more energy than is consumed throughout the day. This is the main rule that you should remember. In order for the body to build muscle mass, it needs energy and building materials. Carbohydrates are used as energy carriers, and the second role belongs to protein compounds. The attentive reader must have noticed that we did not mention fats. This nutrient is also needed by the body, but in smaller quantities. Recall that fats are the starting material for the synthesis of one of the most important anabolic hormones - testosterone.

Most beginner athletes make the same mistakes over and over again. In relation to nutrition, this is a small number of meals. Most people eat three times a day, but if you want to know how to gain muscle mass in one or two weeks, then this will not be enough. During the day, you should have three full meals and at least two snacks.

Many novice builders are interested in the need to use sports nutrition. At the initial stage of your career, with a properly organized diet, you can easily do without these supplements. I would like to immediately draw your attention to the fact that sports nutrition should be considered solely from the point of view of supplementing the main diet. As the muscles grow, the body will require more and more energy, and at some point you simply will not be able to consume the required amount of food.

In this situation, you will need a sports nutrition. Unlike conventional foods, supplements for athletes are quickly processed by the body and do not burden the digestive system.

Here are the main types of sports nutrition that can be useful for you to gain muscle mass in one or two weeks:

1. Protein Supplements- this is one of the main additives that is used in sports. Moreover, it is recommended to use protein mixtures not only during the period of weight gain, but also when losing weight.
2. Amino acids- Among bodybuilders, BCAAs are especially popular. This is a group of amines, consisting of three substances, which can significantly accelerate your progress.
3. Gainers- this supplement will definitely be required by lean athletes who always have difficulty gaining mass. If you are inclined to be overweight, then you do not need a gainer.
4. Creatine is another supplement that is used by almost all bodybuilders. With its help, you increase the energy supply of the body.

At lunch, you should also combine these nutrients. An excellent choice would be a meat or fish dish, with a side dish and complemented by a vegetable salad. But during dinner, preference should be given to sources of protein compounds. Since you won't need much energy in the evening, limit the amount of carbohydrates. For snacks, you should use fruits, vegetables, dairy products, nuts, dried fruits.

In conclusion, it should be said that the principles of gaining muscle mass are the same for men and girls. However, the representatives of the beautiful half of humanity do not have great strength and they need to train less intensively. In fact, girls only need to tighten their muscles. We recommend that women combine strength training with cardio loads. This will get rid of fat and strengthen muscles.

For more information on how to gain muscle mass, see the video below:

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

Thin and slender people, as a rule, eat a lot, but do not gain body weight. The absorbed food goes into them, as into a black hole - muscles do not grow, subcutaneous fat does not appear. You can eat them at McDonald's at least every day - but the desired kilograms will be gained. If all attempts by a person to increase the size of his body were unsuccessful, it's time to turn to.

Perhaps thinness is a consequence of the disease:

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

The first rule of all who want to increase weight is to establish the cause of the negative changes in the figure, to find out what prevents you from gaining (or losing) the notorious kilograms.

Expert opinion

Egorova Natalya Sergeevna
Nutritionist, Nizhny Novgorod

The author wrote very correctly about diseases that can lead to excessive thinness. The cause of low body weight is very often helminthic invasions and diseases of the gastrointestinal tract, in which the process of digestion and absorption of nutrients is disturbed. As a result, the body receives less vital nutrients, vitamins and minerals. This leads to weight loss.

I also want to add that in old age, a sharp weight loss can be caused by oncological pathology (cancer).

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

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

Ways to increase body weight

For thin people who are absolutely healthy, who just want to add weight and become more attractive, there are some useful tips on how to gain weight at home, without the help of doctors and medicines.

These methods include:

• balanced, and nutrition focused on getting fat;
• preparations and vitamin supplements for weight gain;
• elements of high-calorie sports nutrition.

Proper nutrition

Proper nutrition is based on a healthy lifestyle, when bad habits do not disrupt metabolism, and physical activity, on the contrary, speeds it up.

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

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

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

After a couple of hours, you need to make a 2nd breakfast: have a snack with kefir or yogurt with a sandwich.

Lunch, as a rule, consists of 3 courses, mainly, this is the time of the predominant use of protein foods with side dishes of potatoes, vegetables or cereals.

Note. Gaining weight, it is useful ... to starve. Yes Yes. Arrange a unloading mono-diet for one day several times a month (apple, cucumber, kefir or buckwheat). The diet will serve as stress for the body, it will begin to save reserves for a rainy day, which will help to round the figure.

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

What foods help you gain weight

Weight gain requires more than just high-calorie foods. We must not forget about vitamins and minerals - without them, metabolism is impossible. Sweets and muffins can be deposited with a couple of kilograms of fat on the stomach or waist, but the lean muscle mass that all guys dream of will not be created by sweet foods.

This requires protein foods and foods with slow carbohydrates:

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

Diet for weight gain

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

Sample menu for 1 day

How to gain weight for an ectomorph man

Many guys and young men of asthenic constitution (tall, thin with long limbs, with poorly developed muscles) have hopes for bodybuilding. And they are absolutely right: power loads, combined with proper nutrition, can transform the frail figure of an ectomorph. Relief muscles appear on the arms, the muscles of the back and chest grow, the coveted cubes appear on the stomach. No one will call the owner of such a figure a jerk.

Successful classes in the gym should be supported by proper sports nutrition and regimen:

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

The effect of brewer's yeast on weight gain

Brewer's yeast is a source of B vitamins, which together participate in various metabolic processes. By themselves, they do not have calories, they lack proteins, fats, carbohydrates.

Please note: Yeast contributes to the fat burning process. In their presence, proteins are digested and absorbed into the blood faster, therefore, the construction of muscle tissue and weight gain faster.

Brewer's yeast can be bought in different forms: in tablets, powder, flakes, they can be simply added to food, mixed into protein shakes, into gainers. But don't mix brewer's yeast and beer. Alcoholic beer will provide negative weight gain: a beer belly and female-type obesity.

Types of protein

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

There are such types of sports cocktails:

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

Women's weight problem during pregnancy

Usually, women do not have problems with weight gain during the period of bearing a child. During this time, her body is rebuilt to feed the fetus, and body weight increases normally by a couple of tens of kilograms. But if the expectant mother is not gaining weight well, the child risks being born premature and weak. So, having become pregnant, a woman is simply obliged to eat well in order to ensure the health and normal body of her child. The diet should contain all the necessary nutrients for a healthy diet, and if they are not enough, a doctor's consultation is necessary.

Nutrition rules for expectant mothers:

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

During lactation

Sometimes, after giving birth to a child, a woman begins to rapidly lose weight. Health problems during pregnancy and childbirth, breastfeeding, overstrain, fatigue and stress affect. First of all, we must try to establish a diet and rest, attract relatives to help and care for the baby in order to be able to fully relax. Anxiety should be caused by the absence of menstruation, which provokes insufficient weight.

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

• Check stomach;
• Pass tests for intestinal pathologies;
• Eliminate the influence of endocrine diseases.

Video on how to eat better to have a normal weight:

How to gain weight after childbirth

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

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

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

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

Lunch and dinner

Snacks between main meals

Sample menu for girls

Breakfast

Lunch - dinner

Snacks 2-3 times a day

To gain weight as quickly as possible, you can use the suggested nutritional options. If there is no result, then the calorie content needs to be increased. This can be done by simply doubling the number of servings, or adding 1-2 more meals, or adding high-calorie foods. It's up to you whichever is more convenient for you.

2. Eat the Right Fats

You want to gain weight and look healthy, not like a skeleton with a belly. Then maximize your intake of cereals, dairy products, nuts (including nut butter), and meats, and avoid ice cream, fried foods, and fatty junk food.

Healthy fats should be obtained from fish, peanuts, cashews and olive oil. Beware of saturated (bad) animal fats. If you want something tasty, bran muffins, yogurt, fruit pie and fitness bars are good alternatives.

3. More protein

While the notion that the more protein you eat, the more muscle you build is a myth, protein is an important part of your diet. It is the building material for our entire body: muscles, bones, skin, hair and blood. Therefore, complete your menu.

Foods fortified with proteins are meat, cheese, milk, fish and eggs. For vegetarians, protein can be obtained from soy foods such as tofu, or even better from a combination of foods such as rice or corn and beans.

4. Increase the amount of carbohydrates in the diet

Although criticized, carbohydrates provide energy and help build muscle and are involved in all life functions. Carbohydrates are the main source of energy for your body. But simple carbohydrates are best avoided. They hold empty calories and are likely to be stored as fat because the sugar entering your bloodstream quickly causes your blood sugar levels to spike.

Buckwheat, rice, pasta (durum wheat pasta), potatoes and all cereals fall into the approved category. Glucose from them is released into the blood slowly and provides a stable supply of energy for a long period without causing insulin spikes that lead to fat deposition.

When gaining weight, the total calorie intake per day is considered. And to gain weight, you need to increase your daily calorie intake. Eating before bed will add another meal and increase your overall caloric intake.

In addition, the body needs about 3-4 hours to digest and assimilate food. After this time, he is in a state of hunger and begins to use the muscles to obtain nutrients. That is, it begins to destroy, with difficulty, the muscles obtained.

In order not to gain excess fat as the last meal before bedtime, you can eat:

• cottage cheese
• white meat
• fish.

2. Exercise for fast weight gain

If you decide to go to the gym or have some equipment at home, pay attention, this will allow you to correctly compose a training program. And also use our selection tips, because the length of the limbs, the size and strength of the muscles impose certain restrictions on training.

1. Strength training

To get better quickly, it is not enough just to increase the calorie intake. The fact is that the body must see the need for a set of additional muscle mass. Because more weight is an increase in the load on the cardiovascular system, an increase in the load on the nervous system. What, for security reasons, our body will not do. He should see a clear need for muscle recruitment.

This is where strength training will help us, which will give a signal that the existing muscles are not enough and you need to build new ones. And increased calorie intake will be a good opportunity for weight gain.

Yes, cardio builds some of your muscles, but how can you quickly gain weight if your 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 get better results, you need to use extra 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.