If you want to gain weight, you can only be envied! At least, that’s what those who gain weight even because of one candy they eat think so. However, there are not so few people who dream of correcting their figure and making it more rounded. It is much more difficult for them to “gain” the missing kilograms than for a well-fed person to lose weight.

Competent nutritional adjustments will make the process of weight gain fast and effective, and its results will be harmonious and beautiful. What is to be done?

If the state of health does not raise questions, the cause of thinness may be congenital features body. Underweight, fat and muscle mass Asthenics often encounter this. People of this body type have thin bones and minimal muscle mass.

You can find out if you belong to this type by measuring the circumference of your wrist. If the resulting value is less than 15 cm for women and 18 cm for men, you can safely be classified as an asthenic body type.

Another reason for thinness is often good metabolism. And this is more a plus than a minus. Be that as it may, metabolism slows down with age, so being slim will not always be your “flaw.”

Expert commentary

Elena Kalen, nutritionist, expert in the psychology of weight loss, certified coach

Today it is fashionable to lead a healthy lifestyle and have a beautiful body. Millions are busy losing their weight. However, there is another category of people who dream of gaining weight. Not slim, but thin man evokes the idea of ​​a painful condition.

It is also necessary to remember that constant stressful situations, poor nutrition and lack of a healthy lifestyle can lead to thinness. Some people work so hard that they simply collapse in the evening from fatigue, forgetting about food.

To lose weight, you need to create a calorie deficit. Therefore, in order to gain weight, you need to create an excess.

An important note - at the same time, leaning on unhealthy high-calorie foods, for example, fast food, is a frankly bad idea. Such food will not only be harmful to health (provoking serious illnesses) but you will also gain weight on it not harmoniously with your whole body, but locally - in “fat traps” (shoulders, hips, stomach, buttocks). In addition, consuming a lot of unhealthy food often leads to problems with gastrointestinal tract, exacerbation chronic diseases. Therefore, the main rule of weight gain is to choose healthy foods.

Note

The main rule of weight gain is to choose healthy foods.

The nutrition schedule should be fractional - 5-6 small meals a day, or 3 main meals and two snacks. In this case, the last meal should take place no later than 1.5-2 hours before bedtime. Pay attention to the drinking regime. You need to drink 30-40 ml of water per 1 kg of body weight per day. Since all processes in the body, including building muscle and fat mass, occur with a sufficient amount of water in the body.

Did you know?

On average, a man should eat 2000-3000 kcal per day, and a woman 1600-2400 kcal - depending on lifestyle, working conditions and level of physical activity. To gain weight daily calorie content need to be increased by 400-500 kcal.

10 healthy foods that are guaranteed to help you gain weight

Nutritious smoothies and cocktails

Sweet drinks with fruits and berries are not only tasty, but also healthy. Eating them as a snack or in addition to your main meal will give you pleasure and desired weight gain. It's all about the number of cocktails!

Make a chocolate banana smoothie!

If you find rice porridge boring, try cooking it differently! The secret of the dish is in the flavorings. Feel free to complement the rice with berries and dried fruits, eat it with proteins - slices of fish and meat, combine with dressings - tomato, mushroom, seafood. Don't forget also about nutritious dishes such as sushi and pilaf. Supplement vegetables with meatballs or try fish cutlets with rice.

Healthy oils

All types vegetable oil and natural cream will complement the taste of prepared dishes and help you gain weight. Nutritionists classify them as high-calorie foods, but this makes them no less healthy. A tablespoon of oil contains approximately 90-100 kcal.

Red meat

The fattier the meat, the better for those who are trying to gain weight. But fatty pieces are potentially harmful to health, especially if you have a history of gastrointestinal diseases. An excellent solution is red meat. It is a valuable source of protein and affordable product to build muscle mass. It contains two important substances- creatine and leucine, they stimulate protein synthesis and growth muscle tissue, which means they help you recover harmoniously.

They come in a limited number fatty foods that are good for health. Including due to high content protein and Omega-3 fatty acids.

Cottage cheese

A serving of cottage cheese is a great start to the day and preparation for an active workout. Protein products- an important part of the menu of professional athletes. In addition to strengthening bones and replenishing calcium deficiency, proteins promote muscle growth. Combine cottage cheese with dried fruits and nuts to bring even more benefits to the body.

Note!

With regular strength training, the figure acquires a beautiful shape and body weight increases. But cardio exercises are “contraindicated” for those who want to gain weight - they actively burn fat.

Potato

Starchy vegetables, including potatoes, enrich the body with fiber and fast carbohydrates. This means that after such a lunch you will be full of energy and your ability to work will increase. Potatoes are best eaten mashed, baked or boiled in slices. In addition, cook proteins (fish, meat) or make salads from fresh herbs and vegetables.

The season of berries and fruits is a great time for both weight gain and weight loss. Fresh crispy and juicy fruits are an excellent substitute for sweets and cakes and enrich the body with fiber. For those who strive to be slim, nutritionists advise eating fruits and berries in the first half of the day so that the body has time to “work off” them - that is, spend the energy received.

Well, for those who want to gain weight, fruits will be an excellent option for an afternoon snack. Choose the most high-calorie types - bananas, grapes, peaches, apricots.

Eggs

A couple of eggs for breakfast and one more as a snack. For those who want to gain weight, nutritionists advise eating up to 3 eggs a day. Scientists have long proven that there is no connection between this product and an increase in “bad” cholesterol in the body. But the fact that eggs combine high-quality protein and healthy fats is a proven fact.

Instructions

Breakfast should start with a glass of fruit juice. Then eat a large portion oatmeal. Prepare them as follows: Soak in milk in advance. After they swell, season them with grated apple, nuts and. Finish your breakfast with two or three more hot cups. Drink it with a sandwich from white bread With .

There must be a second breakfast. Serve it first breakfast after 2-3 hours. You can choose any of the two proposed options. The first option includes broth and a glass of freshly squeezed fruit juice. Second option: A large sandwich with sausage, a glass of high-fat yogurt and on top of that.

Dinner. Prepare a vegetable salad, season it generously with high-calorie sour cream or mayonnaise. In addition, cook on strong chicken broth vegetable soup. For the main course, be sure to eat meat with a side dish of mashed potatoes or pasta. Pork is best. If you do not want the suggested side dishes, but want to eat rice, then be sure to flavor it with creamy or sour cream sauce. Be sure to drink your coffee with cream. And for dessert, eat a couple of fruits.

3 hours after lunch, have an afternoon snack. There are also several food options. The first option includes a salad with meat or chicken, dressed with high-calorie mayonnaise, a large sandwich with sausage or butter, and chocolate. Second option: pies with meat or mushrooms, a mug of hot tea with honey. Tea can be replaced with hot chocolate.

For dinner, make yourself scrambled eggs from three eggs and fry some potatoes. Eat a large portion of it, prepare a sandwich with sausage. Finish your meal with two glasses of full-fat milk.

Before bed, eat an apple and drink a glass warm milk.

Please note

Many people cannot gain weight. But this is really a problem. Weight below normal is just as harmful to the body as being overweight. Weight gain not an easy process and you need to approach him. In reality, you can gain 0.5-1 kg of muscle mass in a week. To gain 500 grams, you need to consume 2500 kcal more than your body uses daily. This means that you need to consume 350-700 kcal more per day.

Useful advice

When is it good to gain weight? Anyone can name the advantages that the owner of an overly slim figure enjoys - eat what you want and when you want, no cellulite, bulging belly and other delights that inevitably arise when you are overweight. First of all normal sleep and getting your body accustomed to breakfast helps you gain small but long-awaited kilos in a couple of weeks.

Sources:

• how to gain weight in one week

Thinness and the desire to gain weight are most often perceived as fictitious difficulties. However, anyone who sets themselves the goal of gaining 10-15 kg sometimes faces serious difficulties. Medical statistics claim that excessive thinness is in most cases a symptom of a serious endocrine disease, nervous disorder, stomach problems and even the manifestation of oncology. Moreover, the thinness complex often develops into severe depression and breakdowns. How to gain 15 kg without harming your health?

Instructions

First, find out what causes the deviation from normal weight. Perhaps this is a violation of the functioning of internal organs or characteristics of the body and nervous system. Doctors distinguish 2 types: pathological and physiological. The first is precisely caused by health problems. The second is explained by the genetic predisposition of the body and natural accelerated exchange substances. One way or another, the issue of weight gain should begin to be addressed by making an appointment with a doctor for full examination and finding out the causes of thinness.

To gain the treasured 15 kg, you need to go on a diet. And your diet should in no case be the complete opposite, that is, eat everything in a row and in large quantities. Your main task is to improve and change your diet.

To stimulate your appetite, before each meal, drink a glass of vegetable or fruit juice, you can even indulge in a mug of non-alcoholic beer.

It would be naive to think that the proportions 90x60x90 are the subject of dreams of all girls and women striving for beautiful figure. Curvy figures are no less attractive and seductive, and in many ways have their own advantages over the fragility of slender and thin women. But only in the case when in the phrase “lush forms”, the key word is “forms”. In the absence medical contraindications You can gain weight quite quickly, but it is better to do it correctly so as not to harm the body.

Life gives us the most different situations, which sometimes require acceptance quick solutions and even faster implementation. For example, an aspiring actress with a model's figure was given the role of a far from skinny heroine; a fragile girl falls in love with a guy and finds out that his taste is plump; you want to dance a belly dance to your loved one, but there is absolutely no belly; lady with slim figure over 40, looking at wrinkles in the mirror, she understands that her plumper peers have fewer wrinkles and they are not as noticeable as hers... But you never know what situations life throws at us when several extra pounds weights may not harm, but on the contrary, be useful.
How to get better?
If you are struggling with the question of how to gain weight quickly, you need to have clear ideas about the consequences of using one or another method to gain the coveted kilograms. It is unlikely that your goal is simply excess weight. Surely, in an effort to get better, you are pursuing the goal of gaining rounded, feminine forms and becoming sexier; become more self-confident or not be ashamed of protruding bones in the pool, on the beach... the list can be continued for a very long time.

Sometimes, looking at themselves in the mirror, very thin girls clearly formulate their problem: “Not enough body.” Sometimes it's hard to disagree with this. But don’t despair, the problem is completely solvable if you tackle it thoroughly.

If you are what they call “skin and bones,” you need to pay serious attention to your diet. Healthy man can afford to eat a wide variety of foods. Fatty dairy products: milk, fermented baked milk, cream, sour cream, cheeses. Meat: beef, pork, lamb, chicken with spicy, appetite-stimulating gravies. It wouldn’t hurt to include nuts, mushrooms, and cereals in your diet. Vegetables and fiber-rich fruits consumed in large quantities can help the body absorb this abundance of food. Don't forget to look after your health. If you have always eaten little before, your internal organs They are used to processing small amounts of food. A sharp increase in diet will significantly increase the load on the digestive and cardiovascular system, and the composition of the food consumed can have serious effects on the endocrine system.

If you are underweight and have any serious health problems, especially diseases digestive tract, it would not be superfluous to consult a doctor.

If you do not suffer from excessive thinness, your approach to gaining a few extra pounds should be more balanced. You are not trying to gain a flabby hanging belly, sagging breasts and “lose” your waist? In your case, you can quickly gain weight if you correctly outline a program of action. First, it must be a carefully considered high-calorie diet. Secondly, the program must certainly include active physical activity, which will help make your figure slim and graceful, despite your newly acquired curvy figure; and the gait will remain light and swift.

To be fair, it must be said that gaining weight quickly is much easier than losing weight quickly. Enough to increase consumption fast carbohydrates and reduce physical activity so that the resulting nutrients are not spent on energy for movement, but are stored as fat. But you must understand that these are not the healthiest ways to gain weight. By following this path, you will certainly gain weight, but will this negatively affect your attractiveness?

To gain amazingly attractive shapes and quickly gain weight, a girl will have to work hard. “Beauty requires sacrifice,” and this is in equally applies to both those who strive and those who dream of additional weight.

Gain weight correctly.
Before you start getting better, it’s a good idea to make sure you’re in absolute health. After all, lack of weight can be like hereditary factor, and as a consequence of any disease, for example, increased function thyroid gland; consequence mental disorders, such as depression, stress, anorexia, etc. If no deviations in your health are identified, feel free to gain weight!

During weight gain, you should increase the caloric content of food consumed by 50-100%. But it is better to do this not abruptly, but within 1-2 weeks. At the same time, the ratio nutrients should be approximately this: the amount of fat in the diet should increase by 20%, protein by 35%, and carbohydrates by 60%. You need to eat at least 5-6 times a day. Acceptable and late dinners, but ideally they should consist of light foods so as not to interfere with normal sleep.

In order to gain weight, but not lose (or gain) the right shape, you definitely need to exercise physical exercise. This could be swimming, tennis, skating or skiing in winter, fitness classes or simple cycling. In this case, muscle mass will increase, and the body will look elastic, with clear relief female forms. And it will have nothing to do with loose and fluffy shapeless “baking”, which happens quite often if you eat a lot and move little.

And another indispensable component for proper weight gain is a healthy lifestyle. Large volume and increased caloric content of consumed products should not cause damage digestive system and the body as a whole. In order for the body to function smoothly and not malfunction, all organs must receive the required amount of oxygen. And this is possible with good motor activity and regular stay at fresh air. Try to walk outside for at least 1.5 hours a day in any weather. It is better if these walks are combined with physical activity, but leisurely walks in a park, alley or the shore of a small body of water will also be useful.

A warning to those who are getting fat.
Many recommendations on how to get fat quickly contain advice on eating unlimited amounts of chips, sweet soda, fatty and sweet foods. confectionery. The choice is yours. But you must be aware that all products fast food, the consumption of which will help you gain weight quickly, can cause serious damage to your health. Hamburgers, French fries, food containing large quantities of preservatives not only “clog” the intestines with toxins and blood vessels with cholesterol, but also contain a huge amount of carcinogenic substances that can provoke oncological diseases. Therefore, you need to gain weight exclusively on healthy and wholesome foods.

Approximate daily diet.
Breakfast: buckwheat porridge with milk, beet salad with sour cream, tea or coffee, cheese sandwich.

Lunch: lean boiled or lightly fried meat with beans, peas or beans, two boiled eggs, any vegetable or fruit juice, tea.

Dinner: salad of cucumbers and tomatoes with herbs, dressed olive oil; soup with dumplings, piece boiled chicken With stewed cabbage, tea, mineral water.

Afternoon snack: 2 sweet and sour baked apples or 2 oranges, cottage cheese with honey, jelly.

Dinner: fish stew in sauce and mashed potatoes, a piece of pie with any fruit, berry or vegetable filling, several plums, tea, mineral water.

An hour before bedtime: a piece of cottage cheese-semolina casserole with sour cream sauce, a glass of chamomile or rosehip infusion.

Build your daily diet according to the above scheme, changing cereals, soups, types of meat, vegetables and fruits. Variety of porridges pasta, eat meat, fish every day, fresh vegetables and fruits. You can eat wholemeal bread at every meal. Do not forget that the body needs a lot of fluid at this time. Every day you need to drink at least 2-3 liters of water. But the amount of salt needs to be limited.

A similar diet for every day in combination with physical activity and in a healthy way life will help you distribute calories evenly throughout the body and significantly improve your silhouette, identifying exactly those places in your body that you dreamed of building up.

Today, many citizens actual problem is the presence excess weight. There are many methods to combat this factor. However, in this text we'll talk not about that. Indeed, along with such a problem, there is also a task of the opposite nature. It consists in addressing the issue of eliminating underweight. Some people wonder how to gain weight in a week. More on this below.

Basic criteria for weight gain

In order to answer the question of how to get fat quickly, you need to consider the following principles:

1. Initially, you should definitely consult a doctor about this. To exclude any disease responsible for not gaining the required kilograms.
2. The presence of excess animal fat in the diet can negatively affect the cardiovascular system.
3. Gaining the required weight depends entirely not on exactly how much you ate, but on the amount absorbed by your body.
4. The presence of excess sweets in the diet can lead to metabolic disorders.
5. In this case, eating at night is not recommended.

All of the above should be taken into account when implementing the idea of ​​​​how to get fat quickly.

Existing methods

You can achieve weight gain using two main methods:

• Increasing muscle mass. This is done through physical activity.
• Increasing fat layer.

To determine choice required method influences the cause of underweight. For example, if you need to get rid of thinness or correct too thin arms or legs, then the best option in this case there will be an increase in muscle mass. And to restore a certain hormonal levels you will need to increase the amount of subcutaneous fat. It all depends on individual approach. But for a clear definition, it is necessary to contact specialists in this field.

How to build muscle mass?

It should be remembered that success in this case depends not only on proper diet, but also from physical activity and lifestyle. Since it is very important not only to obtain material for muscles and energy for their formation, but also to help in exercising them right place in the body. To do this, you should contact a specialist in this field. He will expertly assist you in developing the correct set of exercises or will directly participate in the implementation this process and carry out the necessary training.

For correct drafting menu and diet, the daily calorie intake must be increased by 30%. This will be optimal daily norm. In this case, the caloric composition should consist of 40% protein base; 50% - carbohydrate; 10% is fat.

Menu for building muscle mass

In this case, the diet will look something like this:

It should be remembered that without physical activity, gaining muscle mass is simply impossible. You should also try not to allow stressful situations. They negatively affect weight gain.

Increase body fat

Nowadays, many people are wondering how to gain weight in a week. This will be discussed in more detail later. Initially, this does not require eating a lot of food at one time. However, it is necessary to increase the number of meals. You should also enrich your diet healthy fats and redistribution of consumed products. It is necessary to increase the calorie intake gradually. This is very important. Calories should be increased by 5-10 per week.

In this case, to gain weight, eating bread, fatty cheese and fish, honey, and nuts is considered mandatory.

Approximate daily menu for increasing body fat

In this case, the diet looks like this:

• For breakfast you should drink sweet cocoa with milk. This also includes oatmeal cookies (4-5 pcs.).
• Second breakfast: tea (can be with milk), one fruit, almonds with honey (30 g).
• For lunch you need to eat soup based on meat broth. In this case, you need to prepare porridge as a side dish. It goes well with meat or fish, as well as vegetable salad.
• Second lunch: dried fruits and muesli with milk.
• For dinner you should have a choice of fish or meat, as well as porridge or potatoes as a side dish. This includes a vegetable salad.
• Before going to bed, you should have a snack of one piece of fruit and a glass of kefir.

Need to know that physical activity in this case it is not too desirable to limit. After all, it is an excellent assistant in the fight against stress, in improving appetite, and all this has a positive effect on weight gain.

Choosing the right diet

There are many methods for gaining weight. They differ only in the list of basic principles and do not have specific names.

There are methods that suggest increasing the calorie content of food with a gradual increase in portion size. However, this is not entirely correct. Since increasing the volume of portions can cause stomach distension and subsequent obesity.

In some cases, weight gain is proposed by increasing the amount of carbohydrates in the diet. However, in this case there may be an excess of sugar in the body. As a result, serious illnesses may occur.

There are also methods that indicate the need to limit physical activity. However, this is completely wrong!

Therefore, when deciding how to get fat in a week, you should tend to choose the right and healthy ways weight gain.

The correct process of gaining weight

In this case, you need to initially decide what exactly needs to be typed and why it is needed. This is followed by a gradual increase in the amount eating habits. You should not strive to immediately eat 5 times a day. First, you should gradually increase the number of meals (by one daily) to five. After this, you need to start increasing the number of calories.

To secure desired result Having completed weight gain, you should not return to your previous method of eating. This must be remembered. To maintain the result obtained, you should find a middle ground in nutrition. After this, you will no longer have the question of missing kilograms.

Ideal foods for weight gain

They exist large number. However, still ideal option The following products are considered:

Everything said in this paragraph will help answer the question of what you need to eat to gain weight.

How to gain weight by 5 kg in a week?

In this case, you will need the required quantity:

• proteins;
• fats;
• carbohydrates.

To answer the question of how to gain weight by 5 kg in a week, you should do the following:

These basic criteria will help you give advice on how to gain weight by 5 kg in a week at home. All of them are effective for gaining weight in the shortest possible time.

How can a skinny guy get fat? Step by step instructions

From some men you can hear the phrase: “I want to get fat!” To do this they use many methods. However, many of them do not give the desired result. In fact, there are quite a few effective methods, allowing you to fully increase body weight. The secret is that to achieve the desired result, it is necessary not only to follow various recommendations, but to do everything together, that is, in a complex. Read more about the basic principles below.

1. You need to drink water. After all, fluid directly affects body weight. For rapid weight gain you need daily use large amounts of water. It is recommended that men drink at least 2 liters of liquid per day. Great option there will be milk consumption. It is great product to gain the necessary kilograms.
2. In this case, you should increase the caloric content of food. This is very important. You must first increase your caloric intake by 300-500 per day. Then, when it is noticeable that the weight gain has stopped, you can add another 500 calories to the diet. This needs to be done until it becomes noticeable that the desired result has been achieved in deciding how to gain weight in a week (for example).
3. The frequency of meals should be changed. As the number of calories consumed increases, another condition arises. It consists in the fact that it is necessary to divide food into a certain number of meals. daily ration. Namely, it should consist of breakfast, lunch and dinner, as well as a couple of snacks. This will prevent the portion size from becoming too large.
4. Body fat percentage. In the question of how to gain weight for a teenager, you should clearly decide on your choice the right way weight gain. Increasing muscle mass or body fat can affect your appearance in different ways.
5. Weight changes need to be monitored. This action is quite important. This is necessary in order to determine the speed of achieving the desired result in how to gain weight in a week. To do this, you need to weigh yourself weekly and record changes in body weight, as well as visually compare the results.
6. Physical activity should not be neglected. For a man to gain weight, it is not enough just to increase his caloric intake. This also requires strength training for muscle growth. Then the calories entering the body will increase the required mass.
7. Adequate sleep. This is another one an important condition. After all, the body needs regular rest and time to exercise. full recovery strength In this case, you need to sleep at least 8-9 hours a day.

Bottom line

There is a lot that everyone can learn from the above tips. interesting information and decide what to do to gain weight. To do this, you should strictly follow the instructions indicated - and the desired result will be achieved.

Few people think about the fact that they should both lose weight and gain weight wisely; however, this condition is usually achieved only when we are not talking about emergency cases involving a sharp change in body weight. There are no easy ways to gain 10 kg in a week at home, because we're talking about about a real blow to the body, which may not cause serious harm, but will provide the heaviest load. The whole essence of such an unusual diet comes down to abundant consumption of high-calorie protein foods of animal origin and so-called “fast” carbohydrates, and even from increased drinking regime You can also gain weight. It may not be possible to gain 10 kg this way, because each person has a different body, but 5-7 is definitely. Many nutritionists recommend drinking large amounts of fluid as one of the ways to lose weight, however, sometimes this technique has the opposite effect.

So, if there are a lot of salty foods, then water, on the contrary, will be retained in the body, causing increased swelling and, as a result, sharp increase body weight. For those who don't experience constant thirst and is reluctant to drink, we can recommend sweet teas, compotes, drinks and juices, since it is almost impossible to get drunk with them. In addition, the need for fluid can be increased significantly if you drink solid food, although this is not very beneficial. As a result, a vicious circle is formed, because what more people will eat, the more often he will want to drink and vice versa. As for people who are not used to drinking and eating a lot, they are usually so low physiological needs caused by too small a stomach volume. At the same time, you should not assume that in this case there are no ways to gain weight by 10 kg in a week, because in literally two days the stomach can be stretched to the desired size.

However, this should be achieved not with the help of large portions, because dyspepsia is not far away, but by increasing the number of meals per day. In a word, in addition to a full breakfast, lunch and dinner, the diet of a person who urgently needs to gain weight should include snacks, and the more of them, the more effective result will be able to achieve. For example, you can quickly gain weight with the help of ingredients containing excess glucose. Chocolate bars with nuts, sandwiches with fatty cheese, sausage and butter, cakes, cookies, curds in chocolate glaze with raisins - all these products create only a temporary effect of saturation, while even 100 grams of them contain a huge amount of calories. It is generally accepted among nutritionists that for proper weight loss For breakfast you can treat yourself to heavier dishes, but dinner should be more than modest.

In fact, the more a person eats in the morning, the larger his stomach becomes, which means that he will be hungry all day. And if this approach is unacceptable for losing weight, then in order to gain weight, it is difficult to imagine a more suitable principle of nutrition. So, in the morning you can treat yourself to a large plate of porridge for full fat milk, butter and sugar, croutons with cheese and ham, fatty salted fish, eggs with a mayonnaise-type sauce, muesli with nuts and dried fruits, as well as sweet fresh fruit with pulp. Lunch must necessarily include the first, second and third courses, including thick soups in a rich broth of meat, poultry or fish, meat sauces on a creamy or sour cream base with a side dish of white rice or pasta, salads dressed with rich sauces and all kinds of desserts, be it pastries or pies with cream, creamy mousses or rich cottage cheese with nuts and fruits.

As for dinner, in this case it is better not to overeat too much and not to delay this meal for too long. late time to avoid nausea and vomiting. So, the last meal may include fatty baked fish or poultry, vegetable salads with the addition of goat or any other cheese with a high fat content, bakery products and light sweet desserts such as jelly, mousse, panna cotta, fruit salads or cottage cheese casseroles.