What is the best way to gain weight. Perhaps thinness is a consequence of the disease. High calorie foods

Instruction

Introduce protein-rich foods into your diet. This is hard cheese, lean meat, cottage cheese, eggs, mushrooms, nuts. These foods should be added to your regular diet. It is better to eat often and in small portions. Meals should be at least 5, and preferably 7-8. Eat vegetable fats, not animal fats. They are more easily absorbed by the body. Try to avoid foods rich in simple carbohydrates. They can slow down weight gain.

Every day you should get 10-15% more calories than you spend. Otherwise, the muscles simply have nowhere to come from. Such a calculation must be carried out very accurately. Calculate the number of calories consumed according to the Muffin-Jeor scheme. And accurately calculate how much and what you ate per day.

Take your vitamins regularly. Even people most often do not get all the nutrients that the body needs. And regular physical activity speeds up the metabolism, so the body also needs an increased dose of vitamins.

Exercise 3 times a week. Training should be intense, but not very long. The optimal time for one lesson is one and a half hours. It should include 10-15 minutes of cardio training. Muscles should receive the maximum load, so be sure to use dumbbells and barbells. The more weight, the better. Do not do many approaches with a small weight. It is better to perform the exercise 6-8 times, but use the maximum weights that you can lift for classes.

Refuse to exercise on simulators, they just polish the body, not helping to increase muscle mass. Do exercises with weights in which there are no restrictions on movement. Be sure to do basic exercises that will give a load on several muscle groups at once. Classes should include squats, bench press, deadlift.

Between workouts, you should rest. And this means, almost completely abandon any physical activity. You need to get at least 8 hours of sleep every day so that your body can gain muscle mass faster.

Take 3 liters of milk, add 2 cups of powdered milk and 40 grams of protein. For taste, you can add cocoa or ice cream. All ingredients must be mixed in. Drink the resulting cocktail between meals. Be sure to drink a glass before training and after training. Keep the mixture in the refrigerator.

Causes of thinness

The need to increase body weight occurs in men, women, adolescents. When your health is good, but you are underweight, you should not rush to increase the portion size. First you need to understand the reasons for the lack of optimal weight.

One of the reasons for thinness is an emotional rejection of oneself, a refusal to recognize one's significant qualities. The psychological attitude leads to the prevailing mentality to become as inconspicuous as possible - the body loses mass.

As a rule, fat men are good-natured cheerful people, mean-spirited and mean-spirited people are often thin. Anger and negative emotions also interfere with the full absorption of food - body weight decreases.

Therefore, in order to gain weight, you should believe in your uniqueness and significance, as well as reconsider your attitude towards others, become kinder and more responsive. Simple approaches will improve blood circulation in the stomach, digestion of food, and relieve psychological stress.

Body weight is affected by temperament.

Phlegmatic people are obese, with fatty deposits, easily gain weight.

Melancholics are usually thin, and even increased nutrition does not help to increase weight.

Sanguine people have increased muscle mass.

Cholerics are mostly incomplete, the amount of adipose tissue is small.

To find out the exact psychological temperament, it is useful to take the appropriate test, which is not difficult to find on the Internet.

Having calculated the "optimal" weight according to one formula or another, it is far from always possible to be sure that this is the correct value, taking into account your constitutional features of the body and the usual rhythm of life.

An imaginary lack of mass compared to a certain standard can actually be your norm - taking into account upbringing, attitude towards others, temperament and many other reasons.

Therefore, before applying this or that method for rapid weight gain, it is worth considering the individual psychological temperament and other features, as well as answering the question "Do I really need to gain weight?"

By eliminating the listed reasons, it is also possible to normalize weight.

How to quickly gain weight at home

If the body weight is below normal, the desire to get better is justified, because with excessive thinness:

reduced body resistance to various diseases;
reduced vital activity;
there is insomnia, nervousness;
disappears;
bad mood prevails;
tissues age faster;
hair turns gray and falls out;
more frequent fractures of the limbs;
decreased sex drive.

For rapid weight gain, it is important that weight does not grow due to an increase in adipose tissue, but an increase in muscle volume.

The rate of increase in muscle mass is determined by genetic predisposition, amount, testosterone level, and other factors.

Weight remains at the same level with a balance between intake and expenditure of calories:

If there are not enough calories, the body burns fat reserves;
If nutrition is excessive, the volume of adipose tissue increases, but muscle mass does not grow.

Therefore, in order to get better, it is necessary to regularly perform physical exercises - squats, push-ups, abdominal exercises - and any others that give a load to various muscle groups.

After a fitness session, for more effective mass gain, it is worth eating, especially if there is a strong feeling of hunger. In this state, calories are absorbed quickly and completely.

What to eat to gain weight

To increase body weight, you need to include high-calorie foods in your diet:

nuts - peanuts, almonds;
dried fruits;
lean beef, lamb, pork;
chicken breasts;
eggs;
pasta, rice and bread;
cottage cheese, cheese, dairy products;
fish.

Vegetables, salads, oatmeal are voluminous, but not high in calories, quickly saturate, do not allow you to get the required amount of calories and do not overeat.

To increase body weight and volume of the figure, the intake of protein, since it is he who is the building material that helps to get better. Especially a lot of protein in eggs, cottage cheese, chicken, fish.

Do not eat at night - it is difficult to fall asleep with a full stomach. Dinner should be heavy, but it must be completed no later than two hours before bedtime.

You should not eat a lot, sweet - including because of the risk of developing the second type.

In order not to change the usual home diet too drastically, it is enough to increase the serving size by 1.5 times. This measure will allow you to add 0.5-1kg every week.

How to increase mass and not gain weight

To accurately control weight gain, it is worth keeping track of calorie intake. Otherwise, it will be difficult to quickly respond to the formation of excess adipose tissue in the body.

With the growth of body fat, it is worth reducing the calorie content of the daily diet by 10%. As a rule, this measure is enough for the fat to start to go away. A more significant reduction in calories will slow down the growth of muscle mass.

In other words, it is necessary to determine the golden mean by trial method:

If an excess amount of calories is supplied, the hips and buttocks grow.
If the energy intake is not enough, it is not possible to gain weight by increasing the volume of muscle tissue.

After all, the goal of the measures taken is a wonderful athletic form, a set of muscle volume, and not the growth of body fat.

You need to eat regularly. Eat every three hours, a hearty breakfast is a must.

Otherwise, the body, when it needs energy, will begin to break down its own tissues and thereby interfere with rapid weight gain.

Modified: 11/11/2018

Of course, most often people are interested in how to lose weight quickly. But there are those who, on the contrary, want to gain weight. Such people should lead a sedentary lifestyle, eat more foods that stimulate appetite and, of course, those foods that are high in calories. The rate of weight gain varies from person to person. To know the answer to the question of how to quickly gain weight at home, you need to understand why it can increase.

What causes body weight to increase?

Body weight can increase with increasing muscle mass, as well as with an increase in adipose tissue. In addition, an increase in body weight is observed due to the strengthening of bones. The stronger the load on the bones, the stronger they become, which means that there is less empty space left in them.

The role of fat in weight gain

Fat gives the most volume. And with an increase in the amount of fat, the volumes will be greater. Fat is less dense than muscle, and therefore due to adipose tissue, you can noticeably increase the volume of the entire body. In men, fat is deposited more on the abdomen, and in women - on the sides and hips.

Weight gain due to muscle mass

In order to gain at least ten kilograms of weight, you need to gain not only fat, but also muscles. Your figure depends on how many muscles you have in your body. After all, if you gain only fat, then it will become rather ugly, the skin will sag and a big belly will appear.

Increase body weight by increasing calorie intake

The very first and very important action when gaining weight should be to increase the caloric content of the diet. Moreover, the daily calorie intake should be calculated for each individual, taking into account weight, height and load.

In the usual life for those who are not going to get better or lose weight, the number of calories per day depends on age. So, a girl at the age of eighteen, weighing 45 kilograms, will need about 1760 calories per day. A woman at thirty-six years old with a weight of sixty kilograms should consume 1860 calories per day, and for women over fifty-five years old, the norm per day is 1660 calories with a weight of seventy kilograms.

As for men, a twenty-year-old young man with a weight of eighty kilograms should consume at least 3050 calories per day, a forty-year-old man weighing seventy kilograms should consume 2480 calories per day. The same men, whose age is over fifty-five years old and weighs about sixty-five kilograms, need to consume 2000 calories per day.

And of course, if you decide to gain weight, then the number of daily calories should increase. This means that you should eat more high-calorie foods more often.

Basic diet rules for fast weight gain at home

Before you eat, be sure to drink half a glass of vegetable or fruit juice, thereby you will wake up your appetite;

Eat at least six times a day, while trying to eat at the same time;

After you have eaten, be sure to lie down and rest;

It is very useful to drink tea with lemon balm, as it slows down the metabolism, which means it helps to gain weight faster;

Do not go to bed hungry, eat before bed, but a little, do not overeat.

You can eat protein foods and vegetables at night. Do not eat potatoes before bed.

A very good way to gain weight is to eat more fast carbohydrates. It is sweet or starchy, as well as fried potatoes. But such food should in no case be most diet.

Eat carbohydrates, proteins and fats, and vegetable fats are best.

You can use sports nutrition.

As for the number of calories, then increase their daily intake gradually until you reach 3000 - 3500 calories per day. At the same time, you should eat at least fifteen percent of proteins, at least thirty percent of fats and at least 55 percent of carbohydrates per day.

Seeds are considered very high in calories. 100 grams of seeds contain about 500 calories. Therefore, with their help, you can get better pretty quickly, but do not forget that they harm your teeth, so you should not eat a lot of them.

Cocktail recipe for quick weight gain

Using this cocktail and you can quickly gain weight. If you add training to this, the result will be much better. So, to prepare this cocktail, you will need two liters of 3.2 percent fat milk, two cups of powdered milk and forty grams of protein. You can also add ice cream to make the cocktail more delicious. Mix the cocktail in a mixer and refrigerate. Protein will help you gain not only fat, but also muscle mass. If you just want to increase weight, then you can do without protein.

Drinking such a cocktail at home should be between meals, before training and after training.

Diet for weight gain

First, nutrition must be balanced. For breakfast, you can have bread with butter and cheese and a bowl of oatmeal with nuts, followed by coffee with sugar and milk. Another breakfast option is beet caviar, a bowl of millet porridge with milk, bread with butter and cheese, and sweet cocoa.

For a second breakfast, you can eat pasta, meatballs and drink fruit juice, as well as eat bread and butter.

Start your lunch with borscht, then eat pasta and chops, drink dried fruit compote.

For dinner, try an omelet with ham and cheese, drink a glass of warm milk. You can also eat buckwheat porridge with milk and eat a sausage sandwich.

In addition to dieting, you should exercise moderately, get plenty of rest, and avoid stress. See a doctor who can prescribe appetite stimulants for you. However, we are with the editors of the site www.

This recommendation is especially relevant for those who want to gain weight. Eat more often, small amounts of food 5-6 times a day. At the same time, do not abuse sugar and unhealthy foods saturated with fats, this will lead to the appearance of excess body fat. For the same reasons, try not to drink a lot of coffee, exclude the entire range of carbonated drinks, replace them with milkshakes and high-calorie drinks. Drink 30 minutes before meals and 30 minutes after meals.

Try carrying some light snacks, such as nuts, with you. Eat them in free time.

Increase your protein intake

Protein is the building material of the whole organism (muscles, bones, skin, blood, etc.). Eat as many high protein foods as possible, such as meat, eggs, cheese, fish, etc. If you are a vegetarian, eat soy products, rice, corn, beans, etc.

Do push-ups, sit-ups, pull-ups and other exercises whenever you have time for this, give it at least 15 minutes daily. After each workout, eat food rich in protein supplements (for example, special bars and drinks). Gradually complicate your workouts, otherwise your muscles will get used to the loads and the exercises will stop bringing.

Today, when many are concerned about the issue of weight loss, there are people who find it difficult to get better. As a rule, the issue of weight gain in a short time is often of interest to thin guys and girls, i.e. adolescents who at this age consume calories most actively.

Meanwhile, gain weight in a week not so difficult, and depends on what kind of weight gain you are trying to achieve. Try to include high-calorie food in your diet, which is also important for health, because. your diet should consist of healthy foods. To add 1-2 kg. per week, you should pay close attention to your diet and not skip meals.

Important for you:

calories in your food
number of meals
ratio of proteins, fats and carbohydrates in your diet
physical exercises

And the tips below will help you get better quickly in a shorter time.

1. Increase your total calorie intake from 500 to 1000 calories per day. The amount of calories your body needs daily depends on your activity level, lifestyle, weight, and gender, but as a general rule, an extra 500 calories per day will provide between 0.5 and 1kg of weight gain each week.

2. Eat more often. Try to eat five to six times a day - that's 2-3 snacks in addition to your three regular meals.

3. Increase your protein intake. Include protein-rich foods such as meat, seafood, dairy and nuts in your diet. Additionally, you can add protein shakes to your diet and drink them 1.5-2 hours after eating a regular meal. For example, you can make a 300-calorie shake by mixing a frozen banana, a tablespoon of peanut butter, a glass of milk, and a few ice cubes. You can add honey if you want to sweeten the cocktail.

4. Drink milk 3 to 4 times a day. Milk is a great food for weight gain, especially if you drink it regularly and use whole milk.

5. How to gain weight - eat the right foods. Include slow carbs in your weight gain diet. Such carbohydrates are found in pasta, rice and bread, and having them in your diet will help you gain a few pounds faster and provide the body with the necessary energy. Whole-grain bread and pasta, as well as brown rice, are healthier than their refined grain counterparts.

6. Increasing the amount of unsaturated fats in your diet will help thin people gain weight faster. Unsaturated fats are found in fish, nuts, avocados, and olive oil.

7. Find out how many calories per week you need to maintain your weight, and eat 1000 calories more than you need to maintain mass. This can be done by simply increasing portion sizes at mealtimes by eating about 60-100 calories more for lunch and dinner.

8. In order to gain mass, add additional foods containing healthy fats to every meal, as they have a higher calorie density than proteins or carbohydrates. Sprinkle walnuts over a serving of muesli (plus 180 calories), add a quarter of an avocado to your sandwich (plus 70 calories), and drizzle 2 tablespoons of olive oil over your spaghetti.

9. Have 2-3 snacks throughout the day. Almond nuts, peanuts, or a bag of dried fruit that you can take with you to school or work are good. And before bed, make yourself a cheese sandwich and wash it down with warm milk, which will provide another 250 to 300 calories.

10. Do not forget about physical activity if you want to not just get fat, but build muscle. Training in the gym, aimed at building muscle, will make your figure toned, and from eating fatty foods, it will simply become loose.

And remember - your desire to gain weight quickly does not mean that your diet should constantly contain foods high in sugar and fat. Otherwise, there is a risk of developing heart disease and type 2 diabetes as a result of poor dietary choices. Although, in one week, such products do not significantly increase the risk of diseases, you should not develop bad habits, which can be saved at the end of this week.

Important! If you've experienced dramatic weight loss, check with your doctor to rule out any medical cause.

To gain weight faster you need

Milk
Foods high in protein (protein)
Diet with an emphasis on slow carbohydrates