Nutrition for weight gain. Foods and diet for weight gain

Lack of weight is as unattractive as overweight and body fat. Like overweight, underweight is bad for health and almost always causes hidden diseases. You can gain weight with the help of a special diet, eating foods with a high calorie content.

But before applying a diet for weight gain, it is advisable to undergo a medical examination, identify the cause of a sharp and permanent weight loss, and begin appropriate treatment. After a while, natural growth will be noticeable - an average of one kilogram per month, and the right diet will come in handy.

The right diet for weight gain

Having noticed pathological thinness and making a decision to gain weight, it is important not to make a common mistake: just increase the amount of food consumed. This, firstly, will not be enough, secondly, such an approach is fraught with problems with digestion, and, thirdly, an aversion to food may come.

It would be correct to increase the calorie content of your menu gradually - adding 200-300 calories every day. It is also important to increase the number of meals - up to four or five times a day. Fractional meals in small, but high-calorie portions will have a better effect on physical and mental health.

General diet rules for weight gain: 30 minutes before a meal, it is recommended to drink 250 ml of juice from vegetables or fruits, while drinking with meals is highly undesirable. It is also not recommended to exercise after eating. The diet should be dominated by proteins and carbohydrates: legumes, various cereals cooked exclusively in milk, pasta, white bread, you can use honey and sugar, fruits and juices. It will be useful to use vitamins during weight gain.

You can increase the calorie content of familiar and favorite dishes. For example, vegetable casserole, pasta and any other side dish can be sprinkled with grated hard cheese, salads are well seasoned with sour cream. In general, this product should definitely be included in the diet for weight gain - it significantly increases the calorie content of the dish.

Sample diet menu for weight gain

Below are examples of balanced menus. You can use this diet for weight gain for men and women.

For breakfast, you can eat oatmeal boiled in milk, with the addition of honey, raisins, nuts, white bread with cheese, butter, coffee with milk.

For a second breakfast - meatballs and pasta, fruit juice.

For lunch - cabbage soup in meat broth, boiled potatoes with butter, fried fish, vegetable salad with sour cream, fruit juice.

Snack. Milk with cookies.

Dinner. Buckwheat with milk and candied fruits or dried fruits, tea with sugar, white bread with butter.

For breakfast, you can cook milk porridge from millet, vegetable caviar, white bread with butter, cocoa boiled in milk.

For a second breakfast, you can eat bread with butter, sausage (as an alternative, a whole piece of meat boiled or baked with spices), yogurt, juice.

For lunch, you can eat meat borscht, cue balls and macaroni and cheese, sweet compote.

For a snack, you can prepare a vegetable salad, season it with sunflower or olive oil and grated cheese.

For dinner - an omelet with cheese, ham and tomatoes, milk with honey.

For breakfast - stewed potatoes with meat, buttered bun, coffee with milk.

For a second breakfast - cereal with milk or oatmeal.

For lunch - pea soup with smoked meats, salad with sour cream, cake or cookies with tea.

As a snack, you can take a fruit salad dressed with sweet sour cream or yogurt.

For dinner, you can cook goulash, rice porridge, eat a sandwich with butter, drink sweet tea.

Given the fact that the menu contains dairy products, fatty meat, before using such a diet, you should consult a doctor, exclude pathologies of the gastrointestinal tract, pancreas, and liver. With the permission of the doctor, in addition to vitamins, you can take medication to stimulate digestion, improve appetite.

The principle of following a diet for weight gain for men is not much different - you need to gradually increase the calorie content of the daily menu, which should be based on proteins, carbohydrates, fats: seafood, fish, meat, eggs, legumes, cheeses. In addition, a weight gain diet for men should also be accompanied by physical activity - to give the increasing muscle mass the correct, attractive shape.

For some people, gaining weight or muscle mass is just as difficult as shedding extra pounds for others.

However, simply adding certain foods to your diet can help achieve positive results.

1. Homemade protein shakes

Homemade protein smoothies are very nutritious. This is one of better ways rapid weight gain.

It's best to make your own smoothies, as store-bought versions often contain a lot of sugar but not enough nutrients. In addition, home cooking will allow you to vary the shades of taste and aroma, as well as diversify the set of various macro and micro elements.

Here are several delicious recipes. You can add two cups (470 ml) of milk or choose another alternative such as almond milk.

• Chocolate Banana Shake with Nut Flavor: Take 1 banana, 1 scoop of chocolate flavored whey protein, and 1 teaspoon (15 ml) of peanut butter or any other nut butter.
• Vanilla Berry Shake: Combine 1 cup (237 ml) fresh or frozen berries, ice, 1 cup (237 ml) high protein natural yogurt, and 1 serving vanilla flavored whey protein.
• Chocolate hazelnut shake: Take 15 oz (444 ml) chocolate milk, 1 scoop chocolate flavored whey protein, 1 teaspoon (15 ml) hazelnut oil and 1 avocado.
• Caramel Apple Shake: Combine 1 sliced ​​apple, 1 cup (237 ml) natural yogurt, 1 scoop caramel or vanilla protein whey, and 1 teaspoon (15 ml) caramel sauce or sugar-free flavor.
• Vanilla Blueberry Shake: Under similar conditions, the next cocktail is prepared. Combine 1 cup (237 ml) fresh or frozen blueberries, 1 serving of vanilla flavored whey protein, 1 cup (237 ml) vanilla yogurt. Add sweetener if desired.
• Super Green Shake: Combine 1 cup (237 ml) spinach, 1 avocado, 1 banana, 1 cup (237 ml) crushed pineapple, and 1 scoop vanilla or unflavoured whey protein.

All of these smoothies contain 400-600 calories, as well as plenty of protein and other vitamins and minerals.

There are many recipes for making delicious fragrant cocktails. Try to avoid commercial versions that are high in sugar and low in nutrients.

2. Milk

Be sure to drink milk. It will help you recover faster and supply the body with calcium.

Milk provides the right balance of proteins, carbohydrates and fats. In addition, it is a good source of vitamins, calcium and other minerals.

For those looking to build muscle, milk is an excellent protein source, provided by casein and whey protein. Research shows that when combined with the right exercise and training program, milk can help you gain weight.

In addition, experiments have shown that milk or the combination of casein with whey protein can increase weight more effectively than many other protein sources.

Try drinking one or two glasses throughout the day, with meals, and before or after exercise if you're exercising.

Milk is a good source of proteins. It contains casein and whey protein.

3. Rice

Rice is a good source of nutrients with a low carbohydrate content. It is great for helping you gain weight. Just 1 cup (165g) of cooked rice contains 190 calories, 43g of carbs, and very little fat.

In addition, it is a very high-calorie product that is perfect for gaining weight. That is, you can get a large amount of carbohydrates and calories in one serving. It helps to eat more food, especially if you have a poor appetite or feel full quickly.

If you're on the go or in a hurry, microwaved rice can be added to other protein sources.

Another good way: prepare a large bowl of rice for a week and combine this dish with other healthy foods containing proteins and fats.

However, the use is extremely a large number rice is far from a wise decision, due to the potential content of arsenic and phytic acid. Arsenic acid can cause deposits in the body heavy metals, and phytic - reduces the quality of absorption of zinc and iron.

Rice is a wonderful source of carbohydrates that is easy to eat and digest. However, some types of rice contain a lot of arsenic acid.

4. Nuts and nut butter

Nuts and nut butter are excellent choices if you're looking to gain weight.

Just a small handful of almonds contains over seven grams of protein and 18 grams of healthy fat.

Since this product is very high in calories, it is enough to eat only two handfuls a day. This will allow you to get a lot of calories.

With the help of nut butter, you can also diversify your diet by adding it to smoothies, yogurts and all kinds of dishes.

But make sure you choose a 100% nut butter that contains two or three ingredients, no sugar or extra oil.

Nuts and nut butter are very tasty and high in calories. They make a great addition to any menu.

5. Red meat

Red meat is probably one of the best muscle building foods available.

For example, a steak contains about 3 grams of leucine per 6 ounces (170 g). Leucine is a key amino acid that the body needs to stimulate protein synthesis and muscle building.

In addition, red meat is one of the best sources of dietary creatine, which can rightly be called the best muscle building supplement in the world.

Also, this product is much higher in calories and contains more fat than lean meat. This helps you get extra calories and gain weight.

One study was conducted in which 100 women took part. They supplemented their diet with 6 oz (170 g) of red meat and did strength training 6 days a week for 6 weeks.

As a result, they were able to put on weight, increase strength by 18%, and raise the level of the IGF-1 hormone involved in building muscles.

Both lean and fatty meats are excellent sources of protein. However, fatty meats provide more calories, which helps you gain weight.

Red meat is an excellent source of protein that helps build muscle mass. It contains leucine, an amino acid that stimulates muscle protein synthesis. This meat is more fatty and high-calorie.

6. Potatoes and starch

Potatoes and other starchy foods are another good resource calories.

Try supplementing your diet with these healthy carbohydrate sources:

• Quinoa;
• Cereals;
• Corn;
• Buckwheat grain;
• Potatoes and sweet potatoes (bagat);
• Pumpkin;
• Winter root crops;
• Beans and green peas.

Moreover, it will not only help to diversify foods for mass gain, but also increase glycogen stores.

Glycogen is the predominant fuel resource for many sports activities.

Many of these carbohydrate sources also contain nutrients and fiber, as well as resistant starch, which provides nourishment for beneficial gut bacteria.

Healthy starchy foods are a great way to get calories and fiber, increase your calorie intake, and boost your glycogen stores.

7. Salmon and oily fish

Like red meat, salmon and fatty fish are considered excellent sources of protein and fat.

Among all the beneficial substances that are contained in these products, there are omega-3 fatty acids - one of the most important and well-known.

Polyunsaturated fatty acids are very beneficial for the heart and cardiac system, the brain and improve metabolism, allowing you to maintain health and fight various diseases.

Just 6 oz (170 g) salmon fillet provides about 350 calories and 4 g of omega-3 acid, as well as 34 g of quality protein, allowing you to quickly gain muscle mass.

Salmon and other fatty fish are great sources of the healthiest omega-3 fatty acids. In addition, these products contain a lot of protein, which is the main building block for muscles.

8. Protein supplements

The use of protein supplements is a common strategy used by athletes and bodybuilders who seek to increase muscle mass.

Special serums containing proteins help to gain weight easily and effectively, especially when combined with strength training.

Some people believe that this kind of protein is unhealthy and unnatural, but this is not the case. Whey is made from dairy products. In addition, it helps to reduce the risk of many diseases and improve health.

Whey protein is an extremely important product, especially if you play sports, as the daily requirement for proteins increases. Like meat or other animal products, the protein supplement contains all the essential amino acids to stimulate muscle growth.

You can consume protein before or after sports, or at any other time during the day.

Protein supplements are an easy and affordable way to increase your protein intake.

9. Dried fruits

Dried fruits are a high-calorie product that also contains antioxidants and trace elements.

There are many varieties of dry fruits.

Since they contain a lot of sugar, they are not suitable for those people who want to get rid of extra pounds.

However, this is an excellent snack for those who want to put on weight. Dry fruits have excellent taste and are easily digestible.

Many people believe that after drying, fruits lose useful elements, however, this is not the case. They contain a lot of fiber, vitamins and minerals.

Try pairing dried fruits with protein sources such as meat or whey protein. Plus, they go great with nuts and natural yogurt, providing healthy fats, proteins, and other important vitamins and minerals.

Dried fruits are high in calories, fiber and antioxidants. This is a great way to get additional micronutrients.

10. Bread with bran

Bran bread is another good source of carbs to help you put on extra pounds.

Try combining bread with protein sources such as eggs, meat, and cheese. This is a balanced diet, providing the body with all the necessary nutrients.

When buying bread, give preference to natural bread with grains. One of the best is Ezekiel bread, which is available in many stores.

Bran bread is very effective for weight gain, especially when combined with good sources of protein.

11. Avocado

Avocados are high in fat.

Unlike many fruits, avocados are high in calories. This is an excellent fruit that allows you to quickly establish a high-calorie diet for weight gain due to the large amount of healthy fats that it contains.

One large fruit (200 g) provides 322 calories, 29 g of fat and 17 g of fiber.

In addition, they are very rich in vitamins, minerals and various nutritional compounds.

Try adding avocados to different dishes like scrambled eggs or sandwiches.

Avocados are rich in healthy fats. These fruits go well with various dishes or are used separately.

12. Useful cereals

Healthy grains are considered an excellent source of carbohydrates, calories and all sorts of nutrients.

However, try to prioritize useful species such as oatmeal. Eliminate processed grains that are high in sugar from your diet.

When purchasing cereals, focus on healthy options:

• Oatmeal;
• Granola;
• Multicereals;
• Bran;
• Ezekiel (bread).

Be sure to check the label and try to avoid refined grains with added sugar.

The use of cereals allows you to increase body weight. In addition, they contain fiber. Try to choose healthy grains like oatmeal.

13. Cereal tiles

Some healthy cereal bars make an excellent snack when you're on the road.

They're also an excellent choice if you need a pre- or post-workout snack because they contain a variety of carbohydrates.

As with cereals, try to choose healthy products with whole grains. In addition, you can find tiles that contain other healthy ingredients, such as dried fruits, nuts or seeds.

If you are using these bars as a snack, try pairing them with other protein sources such as yogurt, boiled eggs, cuts of meat, or a protein shake.

Opt for healthy cereal bars made with whole grains and other healthy ingredients like dry fruits and nuts.

14. Black chocolate

Quality dark chocolate provides a wealth of antioxidants and other health benefits.

Like other foods high in fat, chocolate is high in calories. This means that even a small amount provides a lot of calories.

A 100g (3.5oz) bar of chocolate provides about 600 calories. In addition, it contains many useful trace elements and other substances, such as fiber, magnesium and antioxidants.

Dark chocolate contains antioxidants, and it is also very high-calorie and tasty.

15. Cheese

Cheese has been one of the main products for many centuries.

Like dark chocolate, it is high in calories and high in fat. If you consume it in large quantities, it is also a good source of protein.

Since cheese has an excellent taste, you can add it during the preparation of various dishes or eat it separately.

Cheese is an excellent source of proteins and fats. Add it to a variety of dishes to improve the taste and get more calories.

16. Eggs

Eggs are one of the healthiest foods to build muscle. They provide an excellent combination of various vitamins, minerals, proteins and fats.

In addition, it is important to eat a whole egg, discarding all prejudices inspired by old myths and the likelihood of problems with the cardiovascular system.

In fact, almost all the nutrients are found in the yolk.

If you do not have an individual intolerance to this product, there is no need to eliminate it from your diet. You can easily eat three eggs a day.

In fact, many athletes and bodybuilders eat 6 eggs a day.

Eggs are one of the best foods to provide the nutrients you need to build muscle. There is no need to limit them.

17. Full fat yogurt

Full fat yogurt is another great source of micro and macro elements. It provides a balanced combination of proteins, fats and carbohydrates.

There are numerous recipes for preparing delicious dishes, one of the main ingredients of which is yogurt. Here are just a few of them:

• Yogurt with fruits: Mix two cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut.
• Chocolate hazelnut pudding: Take two cups of yogurt, cocoa powder, nut or peanut butter, and a sweetener. You can also add a serving of whey protein.
• Dessert with yogurt: Two cups of yogurt, granola and berries. This is a great nutritious breakfast or light snack.
• Cocktails: Also, yogurt is a great addition to any cocktail. This will increase the protein content and make the shake more creamy.

Full fat yogurt is an excellent ingredient to add flavor and extra calories and protein. It tastes great on its own. But it also combines wonderfully with various ingredients, which allows you to prepare new delicious dishes.

18. Healthy fats and oils

Healthy fats and oils are the most high-calorie foods on the planet.

Simply adding a teaspoon (15 ml) of oil to sauces, salads, or while cooking will provide you with an additional 135 calories. In addition, thanks to these oils, any food acquires a wonderful flavor.

Try not to use processed oils. Opt for foods like olive oil, avocado oil, or coconut oil.

It is very important to include healthy fats and oils in your diet. Especially for those who are trying to gain weight. Eliminate refined oils. Opt for olive, coconut, or avocado oil.

The main secret of success

The secret to weight gain is to eat more calories than your body burns in a day. If you get less energy from food than you spend in a day, you will not be able to gain a single kilogram of body weight.

It's also important to do strength training so that calories are used to build muscle rather than gain fat. It doesn’t matter if it’s home workouts or a visit to the gym, try to find an effective complex.

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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 fruit
• avocado.

And this is your evening snack. Forward!

And while it's a great way to gain weight, it's unhealthy, so avoid sugary drinks and coffee. And replenish your fluid supply with plain water and smoothies (like an iced milkshake) or skimmed milk or juice shakes for a more active calorie boost.

Diet menu for weight gain

Have you already figured out how to gain weight in a short time? That's right, you need to eat well, then eat to consume enough calories for muscle growth. And you need to take into account the amount of fats, proteins and carbohydrates. The bottom line is that each of these nutrients is very important in nutrition, and in the diet of a person who wants to quickly gain weight, they must be present without fail.

To make it easier for you, we have compiled an approximate diet for weight gain for men and women. For starters, you can use them as they are on the site, or you can customize them by changing products or increasing their number if you feel that this will not be enough for active growth.

For men

Breakfast

Dinner and supper

Snacks between main meals

Sample menu for girls

Breakfast

Lunch - dinner

Snacks 2-3 times a day

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

2. Eat the Right Fats

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

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

3. More protein

While the notion that the more protein you eat, the more muscle you build is a myth, protein is an important part of your diet. This construction 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 nervous system. What, for security reasons, our body will not do. He should see a clear need for muscle recruitment.

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

Yes, cardio develops some of your muscles, but how can you quickly gain weight if the body is not getting enough strength training? No way. And here training with additional weights will come to the rescue. Here good complex.

This doesn't mean you have to get attached to the gym (although it certainly works!). Do push-ups, crunches, lunges and squats in the comfort of your own home. But to speed up the process and better results, you need to use additional weight.

Exercise will also increase your appetite. A protein bar or post-workout shake will give you what your muscles need.

2. Increase physical activity

As mentioned above, in order to increase weight, the body must receive a stimulus. Your muscles should receive more load and work hard. If your loads are small, change them and make them more complex.

Buy home strength training equipment. It works if you only have 15 minutes before going to work, then you can flex all your muscles by doing a quick muscle building program that will put you on the right track.

3. Use less energy outside of training

In addition to hoarding, burn as few calories as you can. Grab the remote, your milkshake, and drop onto the couch. 🙂

If you do become less mobile everywhere, then it is important to do strength training. Even if you don't see fat in your body, internal fat(the one that covers your internal organs) may appear unnoticed. And internal fat loves inactivity. Therefore, before you sit down to watch a movie, shake the iron. And 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.

What unites them? Having a high fat content.

And if you do not use them, then the weight will stop increasing. However, I am not suggesting that you permanently throw them out of your life. It is pointless. Because nothing prevents you from fighting overweight like bans on certain ones.

Just try to avoid them or replace them with something similar, but less harmful.

Any oils, including vegetable

Most people make a common mistake. They believe that vegetable oil can be lean.

In fact, absolutely all types of oils: butter, vegetable, refined, etc. contain almost 100 percent fat. Yes, these fats are plant-based. But there is no benefit from this, but the same as from animal fats.

So try to eliminate all possible types of oils from your diet. Thankfully it's not difficult at all.

Margarines and various mayonnaises

In margarines and various kinds of butter substitutes, the fat content is about 60-75 percent. So-called light or ultra-light oils are also commercially available.
But their fat content is not much less than that of butter. Moreover, margarines undergo special chemical treatment for long-term storage, which increases the harm to the body.

As for mayonnaise, it’s generally difficult to call it a product. The fat content of ordinary mayonnaise is 70 percent, but recently new varieties have begun to appear with 40 to 45 percent. But even that is a lot.

In general, margarine and mayonnaise should not be eaten at all, not only to preserve the former, but also from the point of view of the safety of the whole organism.

True, if you love mayonnaise, then it will not be easy to refuse it at the beginning. But you can always find a replacement. For example, salted sour cream, yogurt, and some people add mustard with kefir to vegetables in a 1: 1 ratio.

Hard and processed cheeses

Yes, I know perfectly well how nice it is to eat a sandwich spread with cheese in the morning. However, modern cheeses, especially imported ones, have a fat content of about 45-50 percent. So, you should abandon them to save the figure.

What then can replace them? When you want cheese, then take salted low-fat cottage cheese or the so-called soft cheeses - feta cheese. With a good taste, their fat content is very low. So it won't affect your weight.

Meat

The percentage of fat content in regular and lean pork exceeds 30 percent. And in fatty beef, about 25-30. The use of such meat, of course, affects your appearance. And, for the worse.

But the body needs protein. Otherwise, headaches, fatigue and lethargy will occur. So I suggest you replace eating more fish, especially marine and use lean beef for soups and meats. Fortunately, many delicious dishes can be made from fish.

Boiled sausages (Ostankino, doktorskaya, etc.), smoked pork sausages, sausages and sausages

If you knew from what and how these products are prepared, then you would forever lose the desire to eat them. There is no benefit to the body from them, only harm.

However, people often do not consider wieners, sausages and some sausages to be fatty. Because they don't show fat. But in fact, there is fat and ranges from 25 to 35 percent.

For example, the fat content of doctor's sausage is about thirty, which is quite a lot. So, I suggest that you give up these products and replace them with fish.

Sweets such as chocolate, ice cream and creams

Don't be scared. They can easily be replaced with low-fat sweets. For example, marmalade, marshmallow, marshmallow, jam. And if there is practically no fat in caramel or marshmallows, then the fat content of chocolates is close to 50 percent.

Creamy ice cream can be easily replaced with dietary ice cream. There is practically no difference in taste. So you can easily do without these products.

Dairy

Some dairy products contain a high percentage of fat. For example, in sour cream, it ranges from 25-40 percent. But, as a rule, low-fat analogues can always be found for such dairy products. So you can easily replace them.

That's all 7 types of foods that contribute to your obesity. If you remove them from your diet or replace them with low-fat counterparts, you will stop gaining extra pounds.

1. Daily calorie content
2. Intestinal microflora
3. bodybuilder diet
4. high carbohydrate diet
5. How to increase appetite
6. How to improve digestion
7. Diet for weight gain for a girl
8. Diet for weight gain for men

1. Daily calories

To make a diet for weight gain, you need to calculate the daily calorie requirement.
When we know how much we need to consume in order to maintain our normal weight, we can easily make a diet for weight gain.
This is approximately 10-15 percent of the basic metabolism.

An even easier approach is to add 500 calories to your basal metabolic rate and you are guaranteed to start gaining pounds.
For those who are in a hurry, you can add 800-1000 calories, the main thing to remember is the golden rule: weight gain should not exceed 1.5 kilograms per week.
It's easy to add your daily calorie content with the help of where each serving has the calorie content of lunch or dinner.
There are also special diets for a rapid increase in body weight, which we will analyze below.

2. Gut microflora

More than 400 thousand species of bacteria live in our gastrointestinal tract, which are actively involved in digestion. They help to unhook carbohydrates, proteins, fats, and also synthesize non-essential amino acids and vitamins.
Now it is clear how important the intestinal microflora is for those who want to get fat.
How to understand that the causes of thinness, precisely because of the imbalance of these small microorganisms?

Here are the main symptoms:

• constipation
• diarrhea
• loss of appetite
• taste in mouth in the morning
• bloating
• flatulence
• frequent nausea

You can improve and restore the natural intestinal microflora with substances such as prebiotics and probiotics. The first include: Laktofiltrum, Halak forte, and Dufalac. Second: Bifiform, Lineks, and Babiks. Be sure to consult with your doctor before taking.
And, here you can take bifidobacteria without fear of harming yourself, they are contained in kefir and in most dairy products.
Therefore, before a diet for weight gain, restore the intestinal microflora and

3. Sumo diet for weight gain

Sumo wrestlers consume about 20,000 calories daily! These are colossal numbers! Any of the ectomorphs is guaranteed to gain weight if they master at least 6 thousand calories.

Here are the basic principles of the sumo diet:

• The main dish on the table is Chankonabe - a super high-calorie soup. (recipe below)
• Just two meals a day.
• Skipping breakfast slows metabolism by 4-6%, plus leads to overeating
• Sleep is essential after eating. Try to have dinner before bedtime.
• Training is done on an empty stomach, which leads to an increase in appetite.
• Athletes also eat in company with others. The meal lasts a long time and is more like a solemn ceremony, which helps to increase the amount of food eaten.

Be sure to take what suits you and put it into practice.

Chankonabe recipe adapted to our conditions:

• We put a pot of water on the stove, and prepare the ingredients of the dishes, and these are: fish, mussels, shrimp, crab, meat, mushrooms, cabbage, ginger, garlic.
• As soon as the water boils, add soy sauce and sunflower oil, one tablespoon per liter. We put garlic, lettuce and ginger, as well as salt and pepper to taste.
• After three minutes, we lower the fish, mussels, shrimp, crab, meat. Bring to a boil and cook for 15 minutes.
• When the meat is ready, put vegetables and mushrooms, as well as noodles, do not forget about onions, carrots and radishes.
• Chop the pre-cooked eggs and add after 10 minutes. You can squeeze lemon juice and add soy sauce.
• This stew soup is very democratic, you can add your favorite seasonings to your taste.
• The final product is very high-calorie, even a simple broth.
• By changing the ratio of ingredients, you can change the taste of Chankonabe every time, which will allow you to eat it every day with appetite.

4. Bodybuilder diet for weight gain

This approach to nutrition is suitable for almost everyone, especially those who are trying to gain weight through exercise.

• the number of meals should be at least five six. This gives constant nutrition to the muscles and no nutritional deficiencies occur, which does not lead to catabolic processes (muscle breakdown and weight loss)
• be sure to receive at least 2 grams of protein per kilogram of weight. Protein-rich foods are: meat, fish, eggs, cottage cheese, legumes and nuts.
• the use of slow carbohydrates: cereals, pasta and spaghetti from durum wheat, mushrooms, wild rice.
• the use of protein shakes before training and after training.

The main rule - the arrival of nutrients, energy, should exceed the consumption by 20-30 percent.

Menu example:

Breakfast:
- Egg white omelet with milk
Lunch
- Steamed fish
Dinner
— Chicken breast and vegetable salad
afternoon tea
— Coffee with toast and low-fat cheese
Protein snack:
- Shrimps
Dinner
- Fat-free cottage cheese on diet kefir

5. High-carbohydrate diet to gain weight.

For people who are underweight, and these are usually ectomorphs, in order to gain weight, the diet must be super high-carbohydrate!
Carbohydrates are energy and a lot of calories. Do not be afraid to eat 8-10 grams of carbohydrates per kilogram of your own weight.
The more carbohydrates enter the body, the less proteins and fats are spent, which means that your weight will begin to grow. At the same time, an excess amount of carbohydrates can be deposited in fat; for especially thin people, the fat layer will not hurt.
Products with a high glycemic index are especially effective, which increase the concentration of glucose in the blood, which in turn leads to an increase in insulin production, as a result, excess glucose is sent to fat depots.

Food table with glycemic index.

№	Glycemic index of foods	(glucose 100%)
1	Malt
2	Glucose
3	Fried potatoes
4	Pasta and flour products
5	Mashed potatoes
6	Honey
7	Popcorn, corn flakes
8	Carrot
9	Donuts, baked pies
10	Sugar
11	Chocolate
12	Coca Cola
13	Black bread
14	Bananas

When compiling a menu for the day, focus on foods with the highest glycemic index.

Menu example:

Breakfast
- Cereals
— Cocoa sandwich (with cheese)
Dinner
— Baked potatoes with meatballs
- Vegetable salad
afternoon tea
— Cottage cheese mass with raisins
Snack
— Beans with rice
Dinner
— Pasta with fish sticks
- Fruit juice

6. How to increase appetite

For regular and nutritious nutrition, you need to increase your appetite, here are a few ways:

• Take bitterness 30 minutes before meals: Appetizing collection, Bitter tincture, Centaury herb, they can be purchased without a prescription at a pharmacy.
• The drug has proven itself perfectly, has no side effects and contraindications.
• Try to eat as many different foods as possible. Go to cafes, buy unfamiliar dishes. Do not hurry. Pay more attention to eating. Make food a cult.
• Take vitamin B12 complexes, and ascorbic acid.
• The highest efficiency is in anabolic steroids, as well as in peptides, which can be taken strictly under medical supervision.

7. How to improve digestion

In order for the diet to be effective in gaining weight, it is necessary to improve digestion. How to do it? Very simple.
First, chew your food thoroughly. This is approximately 30 seconds for each serving of food.
Such an easy action triggers beneficial reactions in the body. Production of the required amount of saliva and gastric juice. In turn, this improves the functioning of the stomach and liver. Thus, we significantly increase the digestibility and quality of digestion.
It is possible, according to indications, to take enzymes and enzymes.
- Pancreatin - helps the pancreas to digest carbohydrates, fats and proteins.
- Festal - enzymes from dried ox bile. Helps digest foods containing fats, proteins and carbohydrates.
Mezim forte is a powder from porcine pancreas containing the enzymes amylase, lipase, protease, trypsin and chymotrypsin.

Here are the highlights of the diet:

• healthy gastrointestinal tract
• increased digestibility
• healthy appetite
• physical activity to stimulate the growth of body weight.

And finally, thin people are usually nervous, fussy and with a negative perception of the world, change your attitude towards life.
“... Whoever understands life, does not rush anywhere ...”
A great motto for your weight gain program.