It never occurred to me that the topic was relevant. I accidentally noticed one of the comments on my website. When discussing the issue of a set of products for weight correction, the woman complained that she could not gain weight. Then I decided to look on the Internet at the number of requests. I looked and was amazed - more than a thousand people every day are looking for the answer to how gain weight correctly.

It would seem that there is nothing complicated here: eat flour and sweets at any time without restrictions and you will “grow” by leaps and bounds. Yeah, if only it were that simple! With such a diet, you can gain weight, but at the expense of your figure and health. How gain weight correctly- the task is not easy.

Excessive thinness, I’m not talking about such an extreme as anorexia, is not very attractive for anyone. Looking at the “set of soup bones,” the question immediately arises: is the person sick? Even if the justification is that the constitution is due to heredity, attention should be paid to the state of health. Moreover, special attention should be paid to cases where you suddenly lose weight without dieting. There are many reasons for such a “failure”: stress, problems with the gastrointestinal tract, endocrine system disorders, allergies. In some cases, oncology cannot be excluded.

We will not consider thinness through the prism of diseases, but will consider the question what to eat to gain weight people who do not have health problems. First you need to decide on a diet. Don't smile! Yes, yes, exactly with the diet. The difference between a diet for weight gain and a diet for weight loss is the number of calories you need to consume per day.

The body needs to receive at least 600 calories more than it expends. The menu should contain a sufficient amount of complex carbohydrates, which increase the calorie content of the diet, and proteins, which help build muscle mass. Daily food is divided into 4-5 full meals, followed by light snacks.

It starts with porridge cooked in milk with butter and the addition of fresh or dried fruits. Then a couple of sandwiches with a cup of tea or coffee with milk. Variations of porridges can be changed every day or made, for example, an omelet. Sandwiches can be with cheese, ham, red fish - whatever your heart desires.

For second breakfast, baked goods (bun, muffin, cheesecake, cookies, etc.), washed down with tea or coffee with milk, plus some fruit. By the way, about baking. Do not try to “lean” on pastries and cakes. From them, your figure may lose proportionality due to excess deposits on the waist and stomach. Baked goods in the second breakfast can be replaced with glazed cheese or a piece of hard cheese.

Lunch consists of 3 courses. Season the salad with vegetable oil. Feel free to add sour cream to soup or borscht. The main dish is meat or fish. As a side dish, there can be potatoes or, better yet, pasta, which is high in carbohydrates.

For dinner, preferably fruit salad or any porridge. Before going to bed, if you wish, you can have a snack, for example, nuts. Don't forget to stay hydrated throughout the day and drink at least two liters of water.

Now that you know what to eat to gain weight, it remains to solve a small problem - how to whet your appetite. As little tricks, don’t forget to add seasonings such as ginger, mustard, cinnamon or cloves to your dishes. And to ensure that you eat lunch or dinner, drink a glass of natural fruit juice 20 minutes before your meal.

To gain weight correctly NSP company offers a cocktail, which is an excellent supplier of protein and other beneficial substances that help strengthen muscles and human health. Nutri Bern can be consumed as a mono product or in combination with a vitamin cocktail or energy cocktail containing guarana.

To form muscle mass, the body needs amino acids, from which proteins are formed. The NSP company produces dietary supplements called containing a complex of amino acids. This product is necessary not only for those who want to gain weight, but also in cases of stressful situations or heavy physical activity. No wonder Peptovit with L-carnitine and magnesium is popular among athletes.

To gain weight correctly, food alone is not enough. In order for your figure to be beautiful, the weight must be evenly distributed throughout the body and physical exercise will help here, but not exhausting, as with weight loss, but giving a charge of vigor.

To “consolidate” what you read, watch the video “How to gain weight. Tips for skinny people":

Oddly enough, among women there are those who do not want to lose weight, but, on the contrary, want to gain weight. If you think realistically, then excessive thinness is just as unattractive as being overweight. Any woman wants to be attractive to a man, but the latter certainly don’t play on the dice) So, go ahead for appetizing curves! We will give you a diet to gain weight and some other useful tips.

Diet to gain 5 kg or more

If you think that in order to gain weight you need to eat everything, then you are damn right! But our goal is to look not like a beefy pig, but like a sexy beauty with appetizing curves) That’s why it’s worth making your diet correctly and not stuffing everything you can get your hands on.

First you need to understand how many calories per day you need to consume in order for your body to increase in size. It is not entirely correct to say that only fat will be deposited. With proper nutrition and even minimal physical activity, muscles, organs, etc. will increase. So don’t be afraid, your 5 kg will consist of more than just fat.

So, let's get back to counting calories. This is quite easy to do. You just need to start by taking the average calorie content - 1800 kcal, and consuming exactly that amount per day. Weigh yourself every day. If your weight does not increase, then increase your calories by another 100 kcal, if your weight is growing too quickly, then reduce your calories by 100, and so on until your weight stays at about 200-300 g per week.

And now, actually, about the diet for weight gain. The most correct option is a protein diet, that is, one that focuses on protein. Of the three nutrients (proteins, fats and carbohydrates), protein is needed most by the body, although we should not forget about fats, which are involved in the functioning of the hormonal system, namely, in the production of hormones. Carbohydrates are food for our brain, and the easiest way to get energy, but they can be consumed in small quantities, the body will not lose anything from it.

And so, when you have already figured out the calorie content, you can move on to the diet.

Protein diet for weight gain for women:

So, your diet menu must include the following products:

• Proteins: meat, poultry, fish, eggs, dairy products, seafood, etc.
• Fats: fatty fish, vegetable oils (linseed, olive), Omega-3,6,9 supplements, nuts, seeds.
• Carbohydrates: any cereals, bread, fruits, vegetables, bread, dry cookies, honey, but sometimes you can treat yourself to sweets.

Sample menu for 2 days:

• Breakfast – omelet of 3 eggs, 100 grams of oatmeal with milk, a cup of tea with a spoonful of honey, a tablespoon of flaxseed oil;
• Second breakfast – 300 grams of yogurt with fruit, a piece of white bread;
• Lunch – 200 grams of rice, 150 grams of fatty fish or low-fat chicken, vegetable salad with two tablespoons of sour cream;
• Afternoon snack – 200 grams of cottage cheese with fruits and nuts, a cup of tea with a spoon of honey, white bread crackers;
• Dinner – 100 grams of rice, 200 grams of shrimp, a glass of tea.

Second option:

• Breakfast – 100 grams of rice porridge in milk with raisins, a boiled egg with a teaspoon of natural mayonnaise, a cup of tea with a spoon of honey, a tablespoon of flaxseed oil;
• Second breakfast – Caesar salad, 100 grams of squid with any sauce;
• Lunch – 200 grams of steamed vegetables, 150 grams of pork, a cup of tea with dessert;
• Afternoon snack - a cocktail of 300 ml of kefir, one banana, kiwi and a handful of nuts;
• Dinner – 100 grams of semolina porridge with milk with raisins, 100 grams of cottage cheese, a cup of tea.

Achieving an ideal weight is quite difficult; it all depends on your body structure, height, age, and gender. Very often you can meet men and women who struggle with excessive thinness. Wanting to get in shape and look more respectable, people resort to all sorts of tricks. Some, on the contrary, try to lose weight by limiting their diet and increasing physical activity. This option is not suitable for you; you need to eat a lot and correctly. Let's look at the important aspects in order.

1. Since weight gain is achieved through physical activity and increasing body fat, you need to use an integrated approach. Start your day right - with exercise. It is not necessary to visit the gym, just do some simple exercises at home. Buy dumbbells, a jump rope, do squats, pump up your abs. Spend 30-60 minutes a day working on your body, every day.
2. The gain of additional kilograms in girls is immediately reflected in the waist, keep an eye on it. In addition, fat often accumulates in the hips and buttocks, this also needs to be taken into account. For this reason, if you notice excess fat accumulation, work on that area. For example, sides have appeared - start twisting the hoop. Have you noticed “ears” on your hips? Pull your leg back, do a squat with dumbbells/barbell.
3. Review your daily diet. If you previously ate low-calorie foods, replace these foods with more filling, but not fatty, foods. Load up on potatoes, whole grain pasta, cereals, and beans. Eat pork, beef. The calorie content of food should increase gradually (approximately 120 kcal per day). You should not replace the right carbohydrates with the wrong ones, give up fried foods or eat them 3 times a week, no more often.
4. During the weight gain stage, you need to eat “forbidden” foods. These include flour products in moderate quantities, foods high in starch, sweets, fast food (no more than 2 times a week). At the same time, you can occasionally eat fried skinless chicken and pork. The “don’t eat after 6” rule is not valid for you; eat 1-1.5 hours before bedtime.
5. To increase body weight, drink food. For example, for dinner you can eat mashed potatoes with meat, while washing down your food with tomato, cabbage or carrot juice. In this case, it is necessary to consume at least 2.5 liters. clean water per day to prevent swelling of the limbs and remove excess salts from the body.

It makes sense to consider the products that you should focus on. Let us summarize the information and highlight the main features.

1. Fruit lovers should lean more heavily on high-calorie fruits. These include grapes, bananas, persimmons, mangoes, peaches, apricots, apples, melons. In this case, you can make freshly squeezed juices based on the listed fruits, drinking 300 ml. per day.
2. Make it a habit to eat a handful of nuts, eat candied fruits, prunes, dried apricots, and raisins. Give preference to berries with a high sugar content, prepare milkshakes based on them.
3. If we talk about dairy products, include in your daily diet full-fat yogurt, cream (fat content from 20%), whole homemade milk, cottage cheese (fat content from 15%), sour cream. It would be a good idea to consume soft and semi-hard cheeses, butter, and whey.
4. As mentioned earlier, it is important to consume flour products to gain weight. Eat homemade pies, waffles, cakes, rolls, sandwiches, cakes. It is important that the bread is wheat and not rye; the first option is higher in calories. However, the listed products must be consumed in moderation, assessing the figure objectively.
5. Cook porridge with milk, not water. Be sure to add butter and granulated sugar (preferably beet sugar, not cane sugar). You should give preference to barley, pearl barley, buckwheat, wheat, oatmeal, flaxseed, and rice porridge.
6. The daily diet should include meat, both lean and fatty. You are allowed to eat everything: lamb, chicken, pork, turkey, beef, veal. Fry the cutlets, bake the meat in the oven or slow cooker (optional).
7. If you don't have diabetes, make sure you always have sweets in your kitchen cupboard. You can eat sweets and chocolate, the main thing is not to exceed the 100 gram mark. per day. It is advisable to consume the above-described sweets not in the morning, but at lunch and in the evening, so that 30% of carbohydrates are stored in fat.
8. Of course, no weight gain occurs without the participation of chicken/quail eggs, sea cocktail, and fish. The listed products have a large amount of minerals and vitamins that are necessary for full life. They are especially important to eat if you have already started exercising. Protein helps build muscle tissue, which will help you gain weight.

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

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

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

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

Video: how to gain weight and gain weight quickly

A person’s weight affects not only the attractiveness of the external image, but also an indicator of health in general. Usually we are talking about the fight against extra pounds. In fact, there is also the problem of underweight. At first glance, a thin person looks slim and attractive, but this can have a negative impact on well-being. Therefore, the issue of weight loss and weight gain must be approached comprehensively.

How to gain weight quickly?

An indicator for determining weight deficiency is the so-called body mass index, which should not be lower than 18.5. If the calculations show a reduced value, you should think about gaining additional kilograms. According to statistics, this problem affects the female sex to a greater extent, but men are also susceptible to excessive thinness.

From a scientific point of view, a low indicator is much more dangerous than a high one. It poses very great threats to the health of the body: immunity decreases, muscle tissue atrophies, joints are affected. And according to some data, the risk of premature death increases. It is worth clarifying that in this case we will talk about thinness as a separate problem of rapid metabolism. If it is caused by internal diseases (oncology, thyroid dysfunction, diabetes), the underlying pathology must be treated.

Getting better, to some extent, is more difficult than losing extra pounds, but, nevertheless, it is quite possible.

The fastest way to gain without stress for the body includes the following key recommendations:

Weight gain at home

Many people believe that it is very easy to gain weight, you just need to eat a lot of all sorts of harmful things. But this is absolutely not true. You can get fat and develop a couple of chronic diseases this way. But to achieve ideal internal and external indicators you need to work hard.

You can gain weight quite effectively at home. You just need to know how to do it correctly and not harm yourself.

Safe weight gain involves:

• increasing the amount of food consumed, in simple words - the portion should be approximately twice as large as usual;
• mandatory increase in calorie content due to dairy products, dried fruits, nuts, fatty meats, olive oil, cereals, potatoes, dark chocolate;
• frequent meals (every 3 hours) at approximately the same time, it is especially important not to skip breakfast;
• large bowls and plates that serve as a visual decoy of the size of the portion: the larger the plate, the smaller the volume of food seems;
• reducing the amount of vegetables and fruits, it is optimal to make juices or mousses from them to replenish vitamin reserves;
• constant monitoring of nutrition, which involves daily keeping a calorie diary - this is how the norm is determined so as not to slide into obesity;
• strength training several times a week, but only if you have knowledge in this area and there are no contraindications.

You shouldn’t go to great lengths and follow all instructions from the first day. You need to gain weight gradually, listening to the body’s reaction to a particular method. Over time, an individual effective regimen is formed that brings only benefits and positive emotions.

How to quickly gain 10 kg?

It is quite possible to gain 5-10 kg in a short time, but you will have to try a little. For a thin person, even a couple of kilograms affect their appearance, let alone large numbers. Therefore, it is very important to understand that it is impossible to gain significant weight only with fat. Or rather, perhaps, but this will already be obesity, and you will have to deal with a sagging belly or sides.

Gaining 10 kg of weight involves a combination of fat and muscle mass. Therefore, the recommendations include two main areas - diet and sports. Proper nutrition will help you gain 10 kg quickly. We are talking about healthy, but high-calorie foods. It is necessary to determine the norm of calories consumed for a comfortable gain of kilograms experimentally. You just need to count the calorie content of the food you consume every day and compare it with the result.

An approximate menu option to gain weight and gain weight:

• For breakfast, an omelet with porridge cooked in sunflower oil, and cottage cheese with honey or fruit are suitable;
• lunch should consist of a side dish (pasta, potatoes) and meat or fish, washed down with sweet coffee with cream;
• dinner is lighter but satisfying, for example, chicken breast with vegetable salad.
• Don’t forget about snacks – dried fruits, nuts, eggs, salads, dairy products.

By following a diet and a fractional diet, you can gain 5 kg, but the rest needs to be gained in the gym. Exercises should be strength training, not cardio: deadlifts, push-ups, barbells, dumbbells, squats.

An integrated approach guarantees a harmonious physique and excellent well-being.

How to quickly gain weight for a girl?

A beautiful figure is very important for a girl. And this applies not only to overweight young ladies, but also to those who are too thin. Therefore, sometimes you can hear the question: what to do to gain weight? The answer is simple - you need to play sports. It is training that plays the main role in the formation of a harmonious young body.

A set of simple exercises that can be performed even at home will have a very good effect in just a week:

• for the hips and buttocks: squats, legs in the simulator, bending forward with a barbell;
• for arm muscles: push-ups, dumbbell or barbell presses overhead and toward you.

The optimal amount of training in order to quickly recover and gain a few kilograms, according to reviews, is 3 times a week. You should not overdo it, it may have the opposite effect due to overwork. Thanks to sports, proper daily routine, balanced nutrition and rest, your figure becomes ideal.

How to gain weight in a week?

It is better to gain weight at a slow pace, without creating a stressful situation for the body. But in some cases, prompt measures are required, for example, before a special event or filming. Is it possible to recover quickly? The answer is yes - it is quite possible if you significantly adjust your lifestyle.

1. You can gain 5 kg in 7 days by doubling your caloric intake. However, most calories should be healthy (nuts, fatty meats, honey). You also need some sweets, but only as dessert. As a result, up to 10 kg are added in 2 weeks.
2. You should not eat all your food supplies for the day at one time. Meals should be frequent, without skipping. In this case, fat increases steadily.
3. The menu must include proteins (chicken meat, eggs) and fats (pork, olive oil).
4. Dairy products with a high percentage of fat content help in gaining weight. If you are not lactose intolerant, you should drink a glass of milk several times a day between meals.
5. Snacks should consist of healthy foods (dried fruits, nuts, fruit mousses), and not fast food.
6. It is important to constantly monitor the calorie content of dishes during the recruitment process and adjust according to your feelings. It is better to keep a special diet diary.
7. In order to get better, but not to gain weight or gain excess weight, you should not forget about physical activity. Fitness will help turn calories into muscle.

If there are no compelling reasons, then you shouldn’t gain weight in an emergency. By spending a little more time, you can get much better results that will last a lifetime.

How can a man gain weight quickly?

Men rarely complain about being thin, but rather about figure flaws. Therefore, the approach to weight gain in men is slightly different. The main focus is primarily on nutrition and specific products.

A guy who is underweight most likely benefits from a fast metabolism. Everything eaten is processed faster than it can be absorbed by the body. Therefore, special attention should be paid to the calorie content of food, and not its quantity. You should always satisfy your hunger by bringing small snacks from home. An approximate set of high-calorie and healthy foods has already been mentioned.

A proven folk remedy - brewer's yeast - will help a man recover. In tablet form, they will not form a beer belly, but will stimulate the appetite. You need to take 2-6 tablets with meals. Be sure to maintain a balance in your diet at this time and not eat everything.

Many men manage to gain weight up to 5 kg in a week with a very intensive diet. But the problem is that, for the most part, it will be simple fat. But you need muscles, relief and strength. You can't do without serious strength training. They can be carried out both at home and in a specially equipped room. The fastest way to build muscle mass is to follow an individual program with a trainer. The ideal result will not come immediately, but it will definitely happen.

What can a woman eat to get better quickly?

Diet, as it has already turned out, plays one of the leading roles in weight gain. It is especially relevant for women who want to gain weight, but at the same time are afraid of getting fat. To improve your figure without harming your health and appearance, you need to know what you can eat during this period.

In order to quickly recover, the set of mandatory products should include:

• full-fat natural milk (up to 3 tbsp.);
• sweet tea, coffee, compote with pastries;
• sour cream;
• butter;
• meat (pork, chicken, beef);
• fish (fatty varieties);
• porridge (rice, buckwheat, oatmeal);
• pasta;
• potato;
• fruits and vegetables in the form of salads, purees, mousses.

The main condition for quick results is that calorie consumption should be lower than their consumption. It is also important to understand that the menu is approximate and is designed for a one-time effect. For prolonged results, a more comprehensive approach is needed, including sports activities and health monitoring.

Some spend their lives fighting excess weight, some are even lucky to win this difficult fight... And these people simply find it difficult to imagine that someone dreams of getting fat!

Causes of thinness

So, let's start with health problems. After all, as a rule, when there are health problems, weight problems fade into the background. There are many diseases that lead to weight loss. And all of them should be treated by doctors. But we will focus on two groups of diseases that are considered normal and can prevent you from gaining weight.

The first group is spinal curvature. Problems with the spine do not have to lead to thinness. But if the area that affects the functioning of the gastrointestinal tract or thyroid gland is curved, then this may well lead to thinness. And in general, in general, if you are predisposed to thinness, then any gaps in your health will lead to weight loss. How to treat the spine will not be discussed here, because... not relevant to this topic. The only thing that can be said is that if you have problems with the spine, then try to find a good specialist doctor. The only problem here is that the longer you have had the curvature, the more difficult it will be to minimize it or eliminate it altogether.

The second group is diseases of the gastrointestinal tract. After all, when there is a problem with the digestive system, what kind of weight gain can we talk about? We will dwell on this problem in more detail, because... This still relates to the theme of the site. Disturbances in the gastrointestinal tract lead to decreased digestibility of food and loss of appetite. Accordingly, so that this does not become a hindrance, attention should be paid to this.

Nutrition

You know, there is a guy about whom people say, “It’s not good for a horse.” These are people who seem to eat a lot, but do not gain weight. For them, becoming one kilogram heavier is a miracle. There are several physiological reasons for this state of the body. One of them is excess cortisol, our hormone responsible for tissue breakdown. It was with his “light hand” that everything was burned.

Extreme thinness must be fought with extreme methods. Please remember that this is not a general guide to gaining muscle mass for every person, this is a WEIGHT GAIN program for VERY THIN people! For those who have any fat, the following recommendations will not work.

In terms of healthy eating and exercise, the process of gaining weight is similar to losing weight. If you are trying to gain weight, you need to consume more calories.

However, this doesn't mean you need to run to the nearest vending machine and grab a bunch of foods that are high in calories but have little nutritional value. You don't need fat to swim, you need muscle.

You need to choose foods that will allow you to gain muscle mass and provide your body with essential nutrients. Eat more, but eat right. Include healthy foods in your diet, namely: grains, fruits and vegetables, dairy products and lean meats rich in proteins (chicken, fish), as well as legumes.

Eat regularly three times a day

This means that you must have breakfast, lunch and dinner on time and regularly. Therefore, you need to cook every day and not skip lunch or breakfast, even if you are late for work or simply don’t want to eat.

Eat three snacks a day

This means that in addition to three meals a day, you should have three snacks between meals (morning, lunchtime and evening). It is advisable to do this at the same time. Set yourself a meal schedule and stick to it.

Avoid low-calorie (calorie-free) drinks

By such drinks we mean soda, tea and coffee without sugar, mineral water. Drink cream, milk (1% - 1.5% fat), 100% juice.

Consume high-calorie foods

You should replace celery and carrots with something more nutritious: potatoes, grains and legumes. Replace apple or orange juice with banana or cranberry juice. Granulated cereals are higher in calories than parboiled rice. Make it a habit to check the calorie content of the food you buy at the store.

Diversify your menu

Your menu should include starchy foods (potatoes, rice, pasta, bread, cereals), vegetables and fruits, and protein-rich foods (chicken, red meat, fish, tofu, eggs, cheese, legumes, peanut butter). Consume 2-3 tablespoons of margarine with food.

Gaining weight, as it seems at first glance, is not so difficult. You just need to follow a few rules and observe them daily.

So, how to gain weight:

First of all, include chicken meat in your diet and make it the main food product when gaining weight. It is easily digestible and contains very good protein - the best building material for muscles.

It is better to use soft-boiled eggs (boil for 3 minutes), but no more than 3-4 eggs per week.

Cottage cheese is 0% fat, “village house” is best; this protein should be used as a complement to chicken meat and eggs.

Milk with 1.5% fat content is optimal, because... it contains enough protein, carbohydrates and not much fat.

The diet should be mostly protein, plus carbohydrates and some fat.

It is good to eat rice before and after training. Since it is necessary to replenish glycogen stores in the muscles (energy reserves in the muscles). Rice works great for this. Rice before a workout provides enough energy for the workout itself, and afterward it helps to quickly replenish energy consumption. If you wish, you can drink milk after training, and when you want to eat, then rice.

Yes, diets are not only needed to lose weight. A diet is a special diet. And there can be many goals. And very often it happens that we need to lose weight or, conversely, gain weight. That's why we need to know which foods stimulate weight gain. For an athlete, these products are a godsend, but for someone losing weight, they are a disaster.

Herring

If you are losing weight, then you need to eat less salted herring. The fact is that this fish, beloved by many, is one of the strongest natural anabolic steroids. These are substances that stimulate protein processes and in particular protein synthesis, which leads to an increase in muscle mass. If you are seriously involved in strength sports, this should be one of your favorite dishes. But if you are losing weight, you should limit your herring consumption. In addition, after salted fish you really want to drink. This, also coupled with a pronounced anabolic effect and chromium, which herring is also rich in, gives a very good increase in muscle mass.

Garlic

This may seem strange to you, but garlic is also a strong natural anabolic steroid. Although the reason for this effect is not completely known, it is a fact. The main reason for stimulating protein synthesis is that garlic causes a dry feeling in the throat. And after dishes with garlic, we feel thirsty. And water, as we know, is the basis of our cells. So much for adding muscle mass.

Coffee

Many people love him. Especially bodybuilders and especially those who do not take creatine. This invigorating drink containing caffeine has a number of properties that, on the one hand, are contradictory, but on the other, quite logical. Coffee has a fairly strong diuretic effect. On the one hand, this is good. But on the other hand... Have you ever tried to quench your thirst with a cup of coffee? Did you succeed? I think not. Coffee also “asks” for more water. It removes water from us, but also “forces” us to drink even more. This is the effect of caffeine. It also stimulates performance. And if you want to cheer yourself up with coffee, then you must remember - caffeine begins to act after 40 minutes.

What to do if you don't feel like eating?

You just need to increase energy consumption - i.e. go in for sports. Anyone. To begin with, shaping or aerobics is enough, a swimming pool, a bicycle, rollers - everything will do. And the muscles that will gradually appear will give the desired fullness. Follow a daily routine, get enough sleep, and spend more time in the fresh air.

And yet, have you ever noticed that among overweight people there are much fewer extremely emotional individuals? So, in addition to a balanced diet, it is also worth balancing the emotional background. Life will become much easier. Try to be as nervous as possible and not lose your mental balance. Develop a certain phlegmatic nature. Avoid products that stimulate the nervous system: alcohol, coffee, strong tea, cigarettes, tonic drinks.

Medical nutrition

The effect of treating thinness is significantly increased through the use of various infusions of medicinal plants that improve appetite and digestion. In the practice of treating thinness, medicinal plants such as sophora, clover, alfalfa, leuzea, dandelion, wormwood, yarrow, cinquefoil, grass, knotweed, nettle, coriander, and pepper knotweed are widely used.

Enhanced therapeutic nutrition is prescribed taking into account the form of thinness and the condition of the body.

If your thinness is accompanied by a lack of appetite, We recommend you a regimen of enhanced protein-rich nutrition (include, for example, meat, fish, eggs in the lunch menu) with a gradual increase in calories in the daily diet. Beautifully presented, tasty, varied food stimulates the appetite and is well absorbed by the body.

It is inadvisable to force your body to take large quantities of food without prior preparation; this can only increase its aversion to food. It is better to gradually increase your daily calorie intake (for example, 300 calories per day), bringing it up to 5000.

15 current tips

The basis of everything is protein

Imagine a long Christmas tree garland of multi-colored ball decorations. This is a model of a protein molecule. Well, each colored ball is one amino acid. When such a protein “garland” enters our digestive system, gastric juice dissolves the intermediate connecting links and the “balls” of amino acids break free. They enter the blood and begin their journey through our body with it.

Eat more carbohydrates

It is known that plants “feed” on the sun. Moreover, growing plant tissues accumulate the energy of solar photons within themselves. And all this energy is “hidden” in special molecules called carbohydrates.

Calories are a growth factor

Scientists came up with the idea of ​​measuring the amount of food in special units - calories. They also measure the energy expenditure of a person. It would seem that no matter how many calories you burn, you need to replace the same amount at the kitchen table. No, you need to “eat” more calories! Remember, muscle growth itself requires an influx of energy.

Fats are friends, not enemies

The secretion of essential hormones and the intake of fats are directly related. Our body “makes” the main anabolic hormones from fats, including testosterone. That's why switching to a low-fat vegetarian diet always results in a drop in libido - less testosterone is secreted in the body. However, excess fat is just as harmful as its deficiency.

Food should be varied

What if, instead of natural products, you take protein and carbohydrates in powder, fish oil in teaspoons, and vitamins and minerals in tablets? Is it possible to grow up on such a diet? Hardly. Today, nutritionists have discovered about fifty fundamentally new compounds called phytosubstances in “living” plant foods.

More the better

You need a lot of carbohydrates to restore the huge energy costs of training. This means that you need to choose foods that contain the most carbohydrates. Such “mass-gaining” foods include: mashed potatoes, pasta, rice, raisins, honey, pancakes, oatmeal cookies, muffins, apples and ripe bananas. These products will allow you to reach your daily “norm” of carbohydrates, without the risk of filling your stomach until you can’t breathe.

Eat slow-release carbohydrates before training

There are two types of carbohydrates: “fast” and “slow”. Some are digested almost instantly. Others linger in the intestines, gradually releasing energy. How to distinguish one from the other? Foods with “fast” carbohydrates are usually sweet. Here are examples: jam, pastries, cakes, sweets...

All attention to the post-workout meal

Ultra-intensive training causes an increase in the secretion of cortisol, glucagon and catecholamines, hormones that can trigger a chain reaction of muscle tissue destruction.

Snack as often as possible!

Multiple meals (small portions up to 8 times a day) were invented by doctors. However, bodybuilders were the first to adopt this nutritional strategy. Here is the opinion of the famous pro Mike Matarazzo: “When I broke my daily diet into many small meals, I immediately gained weight.” When you eat frequently, with short breaks, your muscles are provided with a constant supply of amino acids (from protein) and glucose (from carbohydrates).

Don't forget about vitamins C and E

During the training process, the athlete’s body produces free radicals in unimaginable quantities. These harmful compounds destroy muscle tissue. Moreover, scientists consider them the main cause of many diseases - from skin to cancer. And yet athletes remain healthy people into old age.

Take advantage of the "services" of creatine and glutamine

As a nutritional supplement, creatine has no equal - it really increases endurance, muscle energy levels and stimulates protein synthesis. In short, he works hard for three people.

Focus on the scales

The reading on your bathroom scale is directly related to the amount of carbohydrates you consume. How? It's very simple: if the scales show that you are gaining from 200 to 500 g. per week, which means you eat enough carbohydrates. If your weight is not growing, then the carbohydrates you ate are most likely not enough.

In addition to scales, you will need a gauge

To assess the prospects of an attack, an experienced commander resorts to a variety of ways to assess the situation. So you can’t limit yourself to just scales. There is such a wonderful thing - a gauge for measuring skin folds; it allows you to more or less accurately determine the specific ratio between muscle and fat in the composition of your body.

Drink more water

If you don’t drink water in the right amount, you will remain at your previous weight. Why? Yes, because your body is 75% water, and no growth without it is simply impossible. When the body becomes dehydrated, water leaves the muscle cells and thereby triggers the destruction of muscle tissue.

Don’t forget, by the way, that the effect of creatine and glutamine is largely based on the effect of “swelling” of the muscles, that is, filling them with fluid. By “attracting” water into muscle cells, creatine and glutamine push muscles to further growth.

Lean on the meat

Recent research by scientists has shown that natural beef is no worse than lean chicken breasts or fish. Lean parts of the carcass - rump, flank - contain the same amount of dietary fat and cholesterol, but in terms of “energy-intensive” B vitamins, including B12, as well as creatine, iron and zinc, beef has no equal.

Vitamin B12, iron and zinc act as “catalysts” for cell growth; in particular, they are necessary for the synthesis of red blood cells (erythrocytes). In addition, zinc works on the “production” of testosterone, the male sex hormone responsible for muscle strength and size.

So, if you want to become bigger, eat a lot, but sensibly - then you will not gain fat, but first-class muscle mass!

The most important vitamins involved in weight gain: C, B6, B1, D, V3, E, A, B2, H, B12.