Hello my dear friends! I'm with you again. We all strive to look great and be in good shape. Some people need to lose a couple of extra pounds, while others don’t need to lose a few :) Some people, on the contrary, want to gain weight. Did you know that getting fat is also the right thing to do? You can include the most high-calorie foods to gain weight. Or fill your diet with sports nutrition. There are enough options. Let's discuss them.

Friends, I immediately want to protect you from misconception. Gaining weight does not mean going completely fat. This also does not mean that you will eat everything you see every day and in large quantities. There are many ways to gain weight in a healthy way, using healthy food for our body.

Perhaps everyone agrees that a beautiful, muscular body looks much better than a skeleton covered in skin. Our muscles are a kind of protection for the musculoskeletal system. Therefore, it is worth paying attention to the fact that muscles are necessary for our body not only from an aesthetic point of view.

It would seem that there is nothing more difficult than resetting extra pounds. Food restrictions, serious and regular training, iron discipline... Oddly enough, it turns out that gaining weight is no less problematic. The obstacles most often become physiology and genetics. Don't despair, there is always a way out!

High calorie foods

The first step to achieving your goal is to change your diet. High-calorie foods must be included. You need to eat well!

In order to simplify your search, I have compiled a table of the most high-calorie foods. Such products give our body large number energy. The energy content is indicated in kcal per 100 grams of a particular product.

Plus, pay attention to peanuts and peanut butter.

The more of these products you have on your menu, the sooner you will be able to gain your desired weight.

Sports food

Sports foods are also on your side not only to increase body weight, but also to improve health.

My husband has an ectomorphic body structure. He has difficulty gaining weight and losing it easily. Even when he goes to the gym, he gains weight very slowly. To make it easier and speed up the process, he drinks gainers and protein.

I myself used to be wary of such products because I would have to learn more about them. And after reading it I realized that this is the same food, only highly concentrated. Already measured in it the right composition. Having lived in Thailand, I saw that protein supplements and vitamin-mineral complexes were sold directly in pharmacies.

It is generally accepted in society that if a person is too thin, then something is wrong with him: he tortures himself with diets or has problems with digestive system. Sometimes this is true, but often it is an unfair and unfounded stereotype.

Whether the body is in normal condition can be calculated based on the body mass index. To understand why some people are too thin and how to deal with excessive thinness, you should consider the problem of underweight in more detail.

There is an extensive list of reasons why people have underweight. The most common ones are:

1. Anorexia is a disorder eating behavior, a person’s sudden refusal to maintain a healthy body weight. Most often, those suffering from the disease are afraid of gaining kilograms. It's heavy psychological illness with physiological side effects.
2. Genetics. The genetic factor plays a significant role in appearance person. Some people are programmed to be thin; no matter how much food they eat, they cannot gain extra pounds.
3. Hyperthyroidism – this condition leads to increased secretion of hormones thyroid gland. These hormones stimulate metabolism, as a result of which a person cannot gain weight.
4. Narcotic substances. Excessive use drug causes serious problems, including weight loss. Addicts can become so disconnected from the world that they either forget to eat or lose interest in doing so. Or they spend all their money on the dose, without thinking about purchasing food.
5. Anxiety and depression. Anyone who is very nervous for a long time can easily lose weight. However, such weight loss is unhealthy for the human body. With the kilograms, beneficial microelements and immunity are lost. After prolonged depression You can restore your health for a long time.

Many underweight people have weakened immune system. As a result poor nutrition often feel tired, dizzy and faint.

What foods should a girl eat to gain weight?

There are products that help people with weight gain low level metabolism.

If they are taken in the right combination and in right time, the weight will start to gain quite quickly.

So, what should a girl eat to quickly gain weight:

Avoid products with high content unhealthy fat and sugar. Eating natural and whole foods is the right way to gain weight.

Drinking for weight gain

Regardless of whether a person is thin, weak or short in weight or height, he can still gain weight by adding a few drinks to his meal:

1. Hot chocolate is a source of vitamins and calcium. Has high level calorie content, made from milk, cocoa, sugar, whipped cream and chocolate syrup. Can be a replacement for coffee or tea.
2. Milkshakes are a healthy and tasty solution. The cocktail contains a huge amount of calories.
3. Coffee is high in calories and is beneficial for those who want to gain weight. Add whipped cream, chocolate, sugar to it.
4. Smoothie – a mixture of cream, fruit juices, honey, milk and lots of nutrients.
5. Soft drinks lead to rapid weight gain. However, not all of them are healthy; the sugar in some is often harmful.
6. Mango and banana are high in calories and can be made into juices or smoothies. This is great natural drink, can be used every day.
7. Coconut milk is a rich source of calories and nutrients. Contains a large amount of carbohydrates and vitamins.

These drinks can be part of a fitness regime and consumed on a regular basis. Choose the ones you like the most.

How to gain weight quickly with exercise

To gain weight skinny girl without compromising your health and beauty, you need to play sports. Otherwise, you may gain weight around your waist and hips, which will ruin your figure. For new kilograms distributed in in the right places, you need to gain muscle mass (not fat) through exercise. Training tips:

Leave aerobics to warm up for 10 minutes before training. There is no need to do calorie-burning exercises (running on a treadmill), otherwise your efforts to gain weight will be in vain.

How a girl can gain weight in a week: sports nutrition

To gain weight, you need to eat 1 gram of protein per pound of body weight per day for muscle building and recovery. Some of best sources protein for weight gain:

• steaks;
• chicken breast, thighs;
• tuna, salmon, mackerel, sardines;
• yogurt, cottage cheese, milk;
• eggs.

The macronutrient ratio of carbohydrates and fats does not have of great importance. The main thing is that the girl eats more calories than her body can burn. Fill in the rest of the food healthy carbohydrates and fats.

Don't make the mistake of avoiding carbohydrates and fats for fear of gaining fat. Carbohydrates and fats contain more calories than proteins. However, without consuming them, it will be more difficult and expensive to gain weight. People are unable to gain muscle and weight without gaining a drop of fat.

To gain kilograms, increase the number of meals. Increase total time day to eat food - wake up earlier and have breakfast. Many girls don't eat anything for breakfast.

Sandwich for lunch, pizza for dinner. Their feeding time is less than 10 hours. Therefore, they cannot gain weight - two meals, with zero calories until lunch.

An example of a meal plan for gaining kilograms:

Can be purchased sports nutrition, in particular dry cocktails with different tastes. They are intended for women and men who want to increase their weight and gain muscle mass. The cocktails are balanced, contain fiber, protein, and vitamins.

What pharmaceutical drugs will help you gain weight faster at home?

Some drugs will help you gain weight quickly, but you need to figure out how they will affect a particular person yourself:

1. Oral contraceptives affect hormonal background girls, thereby causing weight gain. Some athletes use this option. Sometimes oral contraceptives prescribed for patients with anorexia. Popular drugs: Logest, Novinet Mercilon, Midiana.
2. Brewer's yeast regulates the metabolic process and replenishes vitamin deficiencies different groups, in particular. Yeast normalizes intestinal function and improves appetite.
3. Nutrizon is a protein substance, sold in bags or bottles. Improves absorption useful substances, normalizes the functioning of the stomach and intestines.

Remember that the use of any medical supplies without a doctor's prescription may have negative consequences. It is better to consult and choose an individual treatment method.

How to maintain a healthy lifestyle for a girl when gaining weight

For support healthy image life, observance proper nutrition and being active is not enough to be considered “healthy.” Should be included following tips into your daily routine:

The main thing is to take responsibility for your life to create a healthier lifestyle.

Conclusion

Observing simple tips, you can start packing on the pounds within two weeks.

More tips on how to gain weight in the next video.

Someone is facing a problem excess weight, others dream of gaining at least a kilogram. The reasons for excessive thinness can be very diverse. For example, genetic predisposition or . Experts have developed a huge number of exercises aimed at combating overweight, but how to quickly gain weight so as not to harm your own health? The task is not easy, but doable.

Causes of thinness

Before choosing methods that help you gain weight quickly, you need to identify the reasons that provoked excessive thinness. Here are the main factors that get in the way of weight gain:

How to gain weight quickly at home

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Teenager

The following tips will help a teenager gain weight quickly:

• Add more foods to your diet increased content carbohydrates, proteins, fiber. For example, poultry, fish, meat, vegetables, pasta, legumes, bread, nuts, fruits.
• Don't eat a lot of fried food fatty foods. These products create the impression of a feeling of satiety and take a long time to be digested by the stomach, but you will not be able to gain weight with their help. This rule also applies to dishes instant cooking.
• You can gain weight if you increase the number of meals you eat. Ideal option for a teenager there will be 5-6 meals a day.
• Join a gym or take up some kind of sport. An experienced instructor will select a set of exercises, which will take into account the individual characteristics of the teenage body. If you ignore this advice, you can quickly gain weight, but the weight gained will be distributed unevenly and appear in the form of unsightly fat deposits, which are difficult to eliminate.

What you need to eat to gain weight - diet

You can gain weight if you develop the habit of eating right. The diet will be as follows:

• breakfast - buckwheat porridge with milk, coffee (tea), salad with beets, dressed with sour cream, sandwich with a slice of cheese;
• second breakfast - boiled lean meat with a side dish of beans, beans (peas), boiled eggs (2 pcs.), fruit or vegetable juice, tea;
• lunch – salad with tomatoes, cucumbers, herbs, dressed with oil (olive), tea, soup with dumplings, mineral water, boiled chicken, stewed with cabbage, will help you gain weight;
• afternoon snack – sweet and sour baked apples (fresh oranges), jelly and cottage cheese, seasoned with honey;
• dinner – fish stewed in sauce, mashed potatoes, a portion of pie with vegetable or berry filling, a couple of fresh plums, mineral water, tea;
• about an hour before bedtime - a portion of semolina-curd casserole with sour cream sauce, rosehip decoction will help you gain weight.

Mine daily diet It is worth building taking into account the above menu, designed for the day, regularly changing soups, cereals, fruits, vegetables and types of meat. It will be useful to diversify cereals and pasta, eat fish and meat, bread (coarsely ground only) every day. Do not forget that the body should receive at least 2 liters of fluid every day, and reduce the amount of salt to the required minimum.

To gain weight quickly after illness, follow these recommendations:

• Observe correct mode therapeutic nutrition– foods rich in carbohydrates, proteins, and fats are added to the diet. This improves metabolism and helps you gain weight. Red and green vegetables containing valuable microelements are beneficial.
• To quickly regain weight and gain weight, eat at least 6 times a day (the diet must include beef, poultry, fatty varieties fish).
• Take a variety of infusions from medicinal herbs, which increase appetite and help you gain weight.
• Eat milk porridge, drink a glass half an hour before the meal fresh juice to get required quantity vitamins
• It is good to rest after eating. If medication is taken, the tablet should be taken after a meal.
• Maintain a proper sleep schedule - sleep at least 9 hours a day.
• Moderate physical activity speeds up the recovery of a weakened body and helps to gain weight (gain muscle mass).

Diet for weight gain by 5-10 kg in a week

Next diet nutrition is designed for a week and helps to gain weight:

• 1st breakfast. Fruit juice, oatmeal, soaked in milk in the evening, with the addition of grated apples, honey, and nuts. Be sure to eat a sandwich with a slice of cheese for breakfast - this will help you gain weight faster (do this daily).
• 2nd breakfast. Broth with yolk, chocolate (about 35-45 g), sandwich with ham, sausage, butter.
• Dinner. Vegetable thick soup cooked on chicken broth, potatoes, rice or pasta seasoned with mayonnaise ( sour cream sauce), any meat dish or vegetable salad. This kind of lunch helps you gain weight.
• Afternoon snack. Kefir with cookies, pie, a little chocolate.
• Dinner. Any porridge made with milk with the addition fresh fruit, tea and sandwich.

Exercises to gain muscle mass

Physical activity promote weight gain and muscle building. Eat protein, it will happen accelerated growth muscle mass. Here is a set of exercises with which you can gain weight short terms:

• Squats with a barbell. An effective way working out different muscle groups, pumping the hips. To receive best result perform at least 5 repetitions, increasing the weight regularly.
• Deadlift. Contributes effective increase muscle mass (the muscles of the lower back, back, abs, buttocks, trapezius, hips are worked out). The lesson should begin with a warm-up, otherwise you will not only not build muscle, but also strain your back.
• Bench press from a lying position. Perfectly works the shoulder, triceps, pectoral muscle, as well as press.

Dealing with being thin is not much easier than coping with being overweight. You can use a variety of high-calorie diets, exercise, and take herbal infusions that increase your appetite. To gain weight quickly, calculate your ideal weight and find suitable method using the following video:

From a scientific point of view, being overly thin means being underweight. This corresponds to a body mass index (BMI) below 18.5.

BMI is equal to a person's weight in kilograms divided by the square of their height in meters. For example, my height is 1.84 meters and my weight is 107 kilograms. My BMI is 31, which means I have first-degree obesity.

As you understand, the BMI indicator is lower, the larger a person’s mass. The formula is extremely primitive and does not take into account the qualitative composition of these same kilograms. If you are not good at sports and weigh a centner and a few kopecks, then everything is sad. If, with the same weight, you press one and a half of your body weight from your chest, that’s a completely different story.

In the case of low weight, BMI is more indicative. It doesn't matter if it's fat or muscle. You have neither one nor the other.

According to American studies, only 1% of men are underweight. Among women there are 2.4%. However, gender does not matter in this case, because health problems due to underweight can occur in anyone.

The impact of underweight on health

The problems of fat people are obvious, everyone knows about them. Thin people, except in cases of frank morbidity in appearance, appear healthy, but scientific research show a different picture.

What can cause underweight

Not just genes and heredity. Sometimes this is a very specific disease that a person is not aware of.

• Eating disorders. This includes anorexia nervosa- a person’s deliberate desire to reduce their weight as much as possible.
• Problems with the thyroid gland. Hyperthyroidism, an overactive thyroid gland, can lead to unhealthy weight loss.
• Celiac disease, also known as celiac disease - acute form gluten intolerance.
• Type 1 diabetes.
• Infections.

The problems listed above will not go away on their own, and self-medication will cause even more harm. Therefore the first and main advice for a person suffering from underweight - a visit to the doctor, especially if signs of weight loss appeared with certain moment time and had not been bothered before.

The right approach to food

Probably there is more? This is the most the right way, but thoughtlessly pouring yourself into sweet drinks while devouring kilograms of cakes and pasties is a guaranteed health undermining. Externally healthy people, without deviations in weight, receive terrible diagnoses, which are usually satellites severe forms obesity. All because of bad food.

The thesis “there is more” needs to be specified. "Eat more healthy foods." That's better.

However, even eating exclusively healthy food, you need to think about the end result. It's unlikely that you just want to become fat. And the very concept of “healthy fat” is somehow hard to wrap my head around.

Gaining weight one way or another means increasing both fat and muscle tissue, and therefore the problem cannot be solved by food alone. You will still have to make friends with sports, but more on that later.

Calorie surplus

The fundamental law of weight gain is a calorie surplus. Take in more calories than you burn. If you ignore this foundation, then all other efforts will be in vain.

Finding the point beyond which you reach a calorie surplus is very easy. At first you won't need anything other than food, scales and patience.

Every day you need to eat more than yesterday.

Don't speed up too much. After some time, you will notice that the body weight graph has slowly but surely gone up. This means you have achieved a calorie surplus.

Now you need to turn to the calorie calculator and find out numeric value daily value calories at which your body begins to gain weight. Just add up the calories of everything you eat in a day. Based on this data, you can freely change your diet, focusing on total calorie content.

If weight growth has not stopped, then there is no point in continuing to greatly increase caloric intake. A surplus of 300–500 kcal is enough for slow, confident weight gain. With an excess of 700–1,000 kcal, you will recover much faster.

At this stage, it is much more important to convince yourself that in the future this approach to nutrition will become the norm for you. Essentially, you will have to change the way you think about food for the rest of your life. Psychologically, it is difficult, but without turning a new approach to food into a habit, all the gains will inevitably be lost.

Protein

Protein is the most important nutrient. Construction material for your body and muscles in particular. No matter how you experiment with the menu, it is important to maintain protein levels. Unfortunately, protein is not only the most necessary, but also very filling. Increasing the amount of protein in your diet will make it more difficult to meet your calorie goals, but alternative way reach desired result does not exist.

When gaining weight, your daily protein requirement will be the same as that of athletes - from 1.5 to 2.2 grams per kilogram of body weight.

Protein-rich foods are always the most expensive, but delicious. Meat, fish, eggs, milk, legumes, nuts. Here are yours best friends. There is one hack that makes it easier to get your daily protein intake up to the desired level. This is high-quality sports nutrition. It is also expensive, but whey or multi-component protein between meals and casein before bed will give a very good bonus. In any case, you will come to sports nutrition when you start playing sports, but get to know this interesting world maybe a little earlier.

Carbohydrates, fats, number of meals

Don't limit yourself in anything. A pleasant feature of gaining weight is complete freedom in choosing food, as long as it is healthy. Don't listen to crazy people talking about the dangers of animal fat. We are omnivores, we need all fats - both animal and plant. And complex carbohydrates. Many complex carbohydrates.

Try to reduce your diet to 4 grams of complex carbohydrates per kilogram of body weight per day. Difficult, but real. Besides, deliciously prepared porridge is very cool.

You should make friends with cereals, pasta, potatoes and bread.

And here, too, there is a sports pit hack - . Much has been written about them on specialized websites.

With meals, everything is very simple. The more often the better. At least three full meals a day with high-calorie snacks between them.

High-calorie foods and supplements

If you don't have enough appetite, you will start looking for the most high-calorie food. There is a risk of descending into fast food. In fact, there are alternatives. Much more high in calories and very healthy.

High-calorie food is a food with the maximum ratio energy value and mass/volume. Such food takes up little space in the stomach and is easier to eat.

• Nuts (almonds, walnuts, peanuts).
• Dried fruits.
• Fatty dairy products.
• Vegetable oil (olive and avocado oil).
• Cereals.
• Fatty meat.
• Potato.
• Dark chocolate.
• Avocado.
• Nut butter.

Unfortunately, the desire to maximize the caloric content of your diet will force you to limit yourself to vegetables, but in no case give them up completely.

When choosing fruits, try to pay attention to those that require less chewing.

A little more about food

• Eating more is easier if you eat more often.
• Don't drink before eating, leave room for food.
• Are you thirsty? Try milk instead of water.
• The larger the plate, the less food appears to be on it.
• Coffee tastes better with cream.

Strength sports

Excess calories allow you to gain weight. The only question is where you want to see these kilograms. In the sides or in the muscles? If you like the latter, then welcome to the world of sports for skinny people.

Sport, no matter how you feel about it, is no less important factor correct. Suffice it to say that sport greatly increases your appetite, and you really want to learn how to eat more.

First, we go to the doctor and make sure that there are no serious obstacles to playing sports. Nobody forces you to break records right away. Strength sports- this is measured progress.

You'll do fewer sets and reps, but with heavier weights.

Naturally, we must not forget about cardio, but in your case the emphasis will be on strength training. Focusing on cardio burns calories, and you don't need extra expenses energy.

If funds allow, then first it is better to contact a professional trainer. He will explain and show the basics, and over time you will begin to understand everything yourself.

Gaining weight and getting fat are two different things when it comes to skinny girls. The general epidemic of weight loss does not affect one type of people with an ectomorph physique - they have a narrow chest, shoulders and hips, long limbs and a small percentage of subcutaneous fat.

The downside of being thin

The bad sides of being overweight are known to many. But skinny people In addition to visual discomfort, they may experience low blood pressure, a feeling of chilliness, dizziness, and weakness.

They get tired quickly, and any physical discomfort indicates a lifestyle problem:

1. lack of nutrients;
2. lack of physical activity;
3. stress or poor sleep.

Genetics plays important role how quickly a girl can gain weight. Ectomorphs are prone to gaining fat, so for a girl to gain weight in a week - quickly and due to the wrong food - means ruining her shape, getting a golife, a fold near the navel and on the sides.

Excess fat accumulated poor nutrition, makes the figure inharmonious, but not juicy, as we would like.

How can a girl gain weight correctly?

The best choice for girls who want to increase their physical parameters is to increase muscle mass. It will not be possible to achieve significant results in a week; muscles do not grow quickly. However, this is the only way you can not only gain weight, but also stay healthy, control the amount of fat with any body parameters.

What will gain muscle gain for a skinny girl? The legs will be curly, with a minimum amount of fat, smooth skin, the butt will become rounded, due to which the waist will be better defined. Working on the muscles of the back and shoulders will make the silhouette X-shaped, ideal.

Is it possible to turn into a masculine creature in gym? No. A woman does not have enough male hormone testosterone to become muscular!

Strength training will not make a girl a bodybuilder, but it will help her gain weight quickly and have an appetizing figure. To quickly put on weight for a girl, you don’t need a lot of effort: don’t move for a week, eat more carbohydrates, and everything eaten in excess of the prescribed level of calories will definitely go into fat. Almost 70% of girls do this regularly, then intending to lose 10 kg two weeks before summer. If nature has endowed fast metabolism, you can allow yourself too much, but for the time being.

Until about the age of 20, the body forgives a lot, but remembers. Until the age of 20, you don’t have to play sports, since the body is still in the development stage and maintains muscles. Having crossed this age barrier without training, you can encounter cellulite, even for a thin girl. Therefore, sport is a way out of any situation.

How quickly do you gain muscle mass?

Gaining up to 1 kg per week is the norm. In this case, 500 g will be muscle, and another 500 g will be fat. But it all depends individual characteristics body.

The tips listed below will help a girl gain weight as correctly as possible - quickly and without harm to her health:

Nutrition is the key to changing your figure, and training is the key to sculpting your body. Don't try to see weight gain too quickly.