Not everyone dreams of losing weight and exhausting themselves with diets. Many people, on the contrary, dream of gaining weight, gaining weight in order to get rid of thinness and acquire attractive forms. If all your attempts in this direction have failed, you need, first of all, to analyze the causes of the problem of thinness. Therefore, before embarking on the use of various methods for weight gain, go to the doctor.
Diseases must be ruled out diabetes, gallbladder, thyroid gland. Very often, the cause of thinness can be a disturbed metabolism. In these cases, the doctor will help you bring the weight back to normal.
If everything is in order with health, you can get rid of thinness with simple proven methods. And therefore, I will tell you right now about how to eat right to get better quickly.
What to do to gain weight?
First, determine if you really need to gain some weight. Perhaps by nature, you have a completely normal weight. Maybe the problem is contrived? To understand this, calculate how many kilograms you need to gain.
To do this, calculate your normal weight. There is a very simple way to do this: Measure your height in centimeters. Now subtract 100 from the resulting figure.
There are different methods of gaining weight that will help you get better quickly. Almost all of them are based on increasing the caloric content of the diet. The general principle of these methods is that body weight is in balance with the diet and caloric content of food. By increasing calories, we increase body weight, and vice versa. Therefore, to solve the problem of thinness, you should reconsider your diet and food intake.
If you previously ate 3 times a day, you need to switch to 4-5 meals a day, observing the same interval between meals. For example, bodybuilders eat 7 to 8 times a day.
By the way, it will be useful to use sports nutrition in your diet, consisting of proteins and gainers. They will serve as a source of additional energy, especially if you play sports. With the help of such nutrition, you compensate for the expended energy, restore muscle tissue.
To eat right, make your diet varied. Eat foods high in protein daily. It can be legumes, eggs, chicken, beef, soy products. They are important for building muscle mass. Be sure to drink whole milk, eat dairy products, cottage cheese, sour cream, cheese, heavy cream. These products are not only high in calories, but have great nutritional value.
It is very useful to cook cereals: buckwheat, rice, oatmeal. You can also drink tea, coffee with cream and sugar.
For better assimilation food, for the prevention of constipation, be sure to eat fresh herbs, vegetables and fruits. As a "snack" eat grapes, apples, bananas, oranges.
If you need to gain weight quickly, choose dairy products with high content fat. You can eat eggs daily, but no more than 2 pieces per day. It is better to cook them soft-boiled.
Salted fatty herring with onions and fresh garlic will also help build muscle.
Adjust the combination of proteins and fats in your diet. Thus, you can adjust the structure of your body.
Sample menu for the day
I offer you sample menu for one day, "for those who want to get better":
First breakfast:
A plate of oatmeal boiled in milk, an omelet from 2 chicken eggs, or just soft-boiled. You can drink them with concentrated protein dissolved in 0.5 liters of milk.
Lunch:
sandwich from white bread with a piece of salmon or herring. You can drink a portion of the gainer.
Dinner:
300 g of stewed or boiled meat of veal, chicken or turkey. For a side dish, you can cook a serving of durum pasta, eat a bowl of rice with butter, or mashed potatoes. Plus, a plate of salad from any vegetables with parsley and dill is obligatory.
Afternoon snack:
Sandwich with fish or a piece of beef. You can eat a serving of cottage cheese with sour cream. Wash it down with any juice.
Dinner:
Have a serving of ocean grade fish with garnish. Let it be a salad of vegetables or fruits.
If you have no appetite, you need to load yourself intensively. Go in for sports, sign up for a gym, swimming pool. Alternatively, take hiking or go to the park on a bike. Very often, the appetite disappears due to experiences, stress, fatigue.
If that's the reason, fill your life positive emotions, new acquaintances, go to visit, to parties. Try to get enough sleep and exclude stimulants - alcohol, coffee, tobacco.
Try to eat right, follow the recommendations and most importantly - do not use any pills to gain weight. They will do nothing but harm. And when the diet, diet, state of mind return to normal, thinness will disappear. Get well soon and stay healthy!
Some dream of throwing overweight others do not know how to get better quickly. And for this you need to force the body to spend less calories than consumed. By changing the metabolism (metabolism), you can get better for short term not only due to the increase in body fat, but due to the growth of muscles. Therefore, you can not do without regular training. And in the future, the ratio of fat and muscle support metabolic reactions that prevent both weight loss and obesity.
Eating fatty foods, you can gain weight, because such foods are high in calories. With one gram of fat, 8 kcal enters the body, which is 2 times more in comparison with protein foods. But, attractive-looking foods that contain a significant amount of fat lead to overeating. If we compare them with food rich in carbohydrates and proteins, then the body needs to process less energy. It turned out that fitness classes help to quickly recover on such a diet due to the growth of fat mass, and not muscle mass. Giving a load to the body after a heavy meal, carbohydrates are converted into fat, and not into fatty starch - glycogen, i.e. storage form of glucose in cells. When there is a sudden shortage of glucose in the blood, the body uses glycogen stores.
Performance exercise leads to a lack of glycogen and the production of the hormone cortisol, which inhibits the burning of fat, preserving the body's resources in energy. Cortisol, in addition, leads to a decrease in the volume of muscle tissue.
More precisely, not the refusal of food itself, but the consequences - the restoration of health. Malnutrition interferes with the absorption of food and proper digestion. But, digestive disorders interfere with gaining weight. In this case, even a menu of quality products, as well as a balanced intake of carbohydrates, proteins and fats, cannot change the situation. A person loses strength due to incomplete assimilation of food, which causes health deterioration. With incomplete assimilation of food and poor excretion of waste, there is no point in increasing the portion. On the contrary, the body needs time to complete removal harmful substances, after which the system will work in full force.
When fasting, it is allowed to drink only distilled water.
After the end of fasting, you can not immediately eat the usual food. For some time it is recommended to sit on a fruit and vegetable diet, during which you need to walk on fresh air, exercise.
After several courses of fasting, even at home, it is possible to quickly recover.
How to eat to get better quickly
You need to eat right. Those who want to get better quickly should be concerned about muscle growth (hypertrophy), and not about increasing the overall mass due to the growth of adipose tissue.
The volume of muscle mass with insufficient intake of the right calories decreases, therefore, in order to quickly recover, you need high-quality nutrition. In addition, training is needed. Only by fulfilling these two requirements, it will be possible to increase the muscles. It is clear that building muscle is more difficult than increasing adipose tissue.
The main role in quickly recovering is played by individual characteristics: the body's ability to synthesize protein, hereditary ability to grow muscle fibers, testosterone levels.
To get better quickly, you do not need bulky food, such as: oat flakes and whole vegetables, which, filling the stomach, cause a quick, quick feeling of satiety, and high-quality food is needed. Otherwise, the growth of muscle tissue does not occur due to a lack of calories.
Taking into account the daily value of the menu helps to get better quickly, because, for the result, you will have to balance:
- with a high calorie diet, weight gain occurs due to the growth of body fat;
- with insufficient nutrition, muscle growth does not occur at all or very slowly.
In the first case, you will have to reduce percent by 10 calories. If the intake of calories is reduced more, muscle growth will stop.
When compiling a training plan, one should not forget about cardio loads that speed up metabolism, increase appetite, and help restore strength. But, for those who want to get better quickly, it is important to strike a balance between cardio loading and strength training. Put away body fat cycling and running simulators help. But, you do not need to train too intensely so that the growth of muscle mass does not stop.
If the goal is to get better quickly, then it’s enough to devote 10 minutes to warming up before training.
Menu for weight gain
A protein diet helps to quickly recover even with physical exhaustion.
- For breakfast buckwheat porridge, soft-boiled eggs, orange juice.
- In the interval between breakfast and lunch, to satisfy your hunger, you are allowed to eat a sandwich with cheese, an apple, a casserole.
- For lunch, cook pea soup, potato casserole and boiled meat, apple juice.
- For an afternoon snack, milk and cottage cheese, crackers, orange juice are recommended.
- Dinner: vegetable puree, fish, wheat porridge, tea.
It is allowed to eat some bread during the day and sugar (up to 30 g). It helps to quickly recover the use of fresh bananas, which contain salts of magnesium, potassium, many nutrients, vitamins easily absorbed by the body.
A couple of bananas eaten a day will eliminate fatigue, tones up, cheer up, improve memory and attention, and cleanse the body.
Bananas are included in the diet of Japanese sumo wrestlers with rice. They are recommended to be included in the menu for weightlifters and wrestlers.
How much protein is needed for muscle growth
Depending on individual characteristics, it is possible to build up to 0.5 kg of muscle per week, which requires 3500 kcal. To achieve this result, the daily diet will have to be increased by 500 kcal, which will give the necessary 3500 kcal per week.
That is, for a girl or a guy who wants to get better quickly, you need, firstly, to increase by 300-500 kcal per day, and secondly, sign up for a gym where they must do weight training, and this is an additional 100 -200 kcal.
In a week, this figure will be 2400 kcal (300 kcal x 7 days + 100 kcal x 3 workouts).
This means that you will have to absorb 342 kcal more daily than usual (2400 kcal / 7 days), i.e. in total, the number of daily calories will be 2500 + 342 = 2800.
Protein in 300 grams of muscle contains 20% (60 g), therefore, in order to recover by 300 g weekly, 9 grams of protein must be supplied per day (60/7).
Below listed products contribute to the growth of muscle mass, therefore, to increase the calorie content of the diet, it is recommended to include them in the menu:
- corn, olive, sunflower oil(use of unsaturated fats to reduce);
- meat low-fat varieties, fish, bird;
- legumes;
- seeds and nuts in small quantities;
- rice, pasta, muesli.
Foods containing protein that will help you get better quickly
| Products | Serving Size | Protein content (g) |
| Milk and dairy products | ||
| Low-fat cottage cheese | 50 g | 9 |
| Yogurt, milk | 1 glass | 8 |
| Cheese "Gouda", "Eden" | 30 g | 8 |
| Cheeses Adyghe, rustic, homemade | 30 g | 3 |
| Fish, meat, poultry | ||
| Beef | 30 g | 8 |
| Chicken meat | 30 g | 8 |
| Turkey breast | 30 g | 8 |
| A fish | 30 g | 7 |
| Egg | 1 | 6 |
| Legumes | ||
| Soya | Cup | 31 |
| Lentils | Cup | 19 |
| Beans, peas | Cup | 17 |
| Pasta, cereals, bread | ||
| boiled spaghetti | Cup | 5 |
| boiled rice | Cup | 3 |
| Baton, bread | slice | 2 |
| Vegetables | ||
| baked potatoes | 150 g | 3 |
| Green peas | ½ cup | 5 |
| Carrot | big | 1 |
| Fruit | ||
| Apple, banana, orange | medium size | 1 |
Today, for many citizens, an urgent problem is the presence excess weight. There are many ways to deal with this factor. However, this text is not about that. After all, along with such a problem, there is a task of the opposite nature. It consists in addressing the issue of eliminating weight insufficiency. Some people are wondering how to get fat in a week. More on this later.
The main criteria for weight gain
In order to answer the question of how to get fat quickly, you must consider the following principles:
- Initially, in this regard, it is necessary to consult a doctor. To exclude any disease responsible for the shortage of the required kilograms.
- The presence of excess animal fat in the diet can adversely affect the cardiovascular system.
- Gaining the required weight is completely dependent not on how much you ate, but on the amount absorbed by your body.
- The presence of an excess of sweets in the diet can lead to the fact that the metabolism will be disturbed.
- At night eat in this case Not recommended.
All of the above should be considered in the implementation of the idea of how to get fat quickly.
Existing methods
There are two main ways to achieve weight gain:
- Increasing muscle mass. This is done through physical activity.
- Increasing fat layer.
To determine the choice necessary way cause of underweight. For example, if you need to get rid of thinness or to 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 background need to increase the amount of subcutaneous fat. It all depends on the individual approach. But for a clear definition, you need to contact experts 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 them right place in body. To do this, you should contact a specialist in this field. He will expertly assist you in developing the right set of exercises, or he will directly participate in the implementation of this process and conduct the necessary training.
For the correct preparation of the menu and diet, it is necessary to increase the daily calorie intake by 30%. This will be the optimal daily rate. In this case, the calorie composition should consist of 40% protein base; 50% - carbohydrate; 10% - fat.
Menu for muscle building
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 to avoid stressful situations. They negatively affect weight gain.
Increasing body fat
Currently, many are wondering how to get fat in a week. Further on this will be discussed in more detail. Initially, for this you do not need to eat a lot of food at a 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 caloric content of the diet gradually. This is very important. Calories should be increased by 5-10 per week.
In this case, for weight gain, the consumption of 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 (possible 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 cook porridge for a side dish. Meat or fish, as well as vegetable salad, is suitable for it.
- Second lunch: dried fruits and muesli with milk.
- For dinner, you should choose to eat fish or meat, as well as porridge or potatoes as a side dish. This includes vegetable salad.
- Before going to bed, you should have a snack with one fruit and a glass of kefir.
You need to know that physical activity in this case is not too desirable to limit. After all, she 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 body 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 an increase in the volume of servings can cause distension of the stomach and subsequent obesity.
In some cases, weight gain is suggested 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 can occur.
There are also methods that talk about the need for restrictions motor activity. However, this is fundamentally wrong!
Therefore, in deciding how to get fat in a week, one should lean towards choosing the right and healthy ways weight gain.
The right weight gain process
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 eating habits. Do not try to immediately eat 5 times a day. First, you should gradually increase the number of meals (one daily) to five. After that, you need to start increasing the number of calories.
To consolidate the desired result, after completing the weight gain, you should not return to the former method of nutrition. This must be remembered. To maintain the result, you should find a golden mean in nutrition. After that, you will not have a question about the lack of kilograms.
Ideal products for weight gain
There are a large number of them. However, the following products are still considered ideal:
Everything said in this paragraph will help in answering the question of what you need to eat in order to gain weight.
How to gain weight by 5 kg in a week?
In this case, you will need the required amount:
- 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 in advice on how to get fat at home in a week by 5 kg. All of them are effective for gaining weight in the shortest possible time.
How to get fat for a skinny guy? Step-by-step instruction
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 in order to achieve the desired result, it is necessary not only to follow various recommendations, but everything must be done together, that is, in a complex. More about the basic principles below.
- You need to drink water. After all, fluid directly affects body weight. For quick weight gain, you need to drink plenty of water every day. It is recommended that men drink at least 2 liters of fluid per day. Milk would be an excellent option. It is an excellent product for building up the necessary kilograms.
- In this case, you should increase the calorie content of food. This is very important. You must first increase the calorie content by 300-500 per day. Then, when it is noticeable that the mass building has stopped, then another 500 calories can be added to the diet. This should be done until it becomes noticeable that the desired result has been achieved in deciding how to get fat in a week (for example).
- The frequency of meals should be changed. With an increase in the number of calories consumed, another condition arises. It lies in the fact that it is necessary to break the daily ration into a certain number of meals. Namely, it should consist of breakfast, lunch and dinner, as well as a couple of snacks. This will help prevent excessive portion sizes.
- Percentage of body fat. On the question of how to get fat for a teenager, you should clearly decide on the choice right way weight gain. By increasing muscle mass or body fat, you can affect appearance in different ways.
- Weight changes need to be monitored. This action is very important. This is necessary in order to determine the speed of achieving the desired result in how to get fat in a week. To do this, it is necessary to weigh yourself weekly and record changes in body weight, as well as compare the results visually.
- Should not be neglected physical activity. For a man to gain weight, it is not enough just to increase the caloric content of the diet. This still requires strength training for muscle growth. Then the calories entering the body will increase the necessary mass.
- Sufficiency of sleep. This is another important condition. After all, the body needs regular rest and time to exercise. full recovery forces. In this case, you need to sleep at least 8-9 hours a day.
Outcome
By reading the above tips, everyone can learn a lot interesting information and decide what to do to get fat. To do this, strictly adhere to the indicated instructions - and the desired result will be achieved.
There are two ways to quickly gain weight at home. The first involves gaining weight with junk food. This is very dangerous for health.
And the second is healthy eating and regular visits to the gym.
Very often, it is girls who want to get better because they consider themselves too thin. It happens that in fact they are not. It is very difficult if you weigh less than 50 kg. and you have a fast metabolism. Most of these girls want to get better by 5 kg or even 10 kg. But without strict adherence to the regime, this is unrealistic. Usually, girls are recommended to consume 1500-2000 per day, but, in this case, they will have to eat 2 times more food, i.e. 4000 calories. To do this, you need to eat for almost two people.
Of course, at first, eating 4,000 calories can seem very difficult. And this does not mean that you need to eat a lot for 1 meal. This means that you should organize as much as possible during the day. more tricks food. It may look like this - 3 main meals and three small ones (snacks). Approximately every 2-3 hours.
Low-calorie foods to keep in mind: egg, breast, peanuts, dried fruits.
Do not forget that you should not eat a lot before going to bed. Last reception food should be at least 1.5 hours before bedtime. And these foods should be those that are quickly and easily digested. Suitable for this - cottage cheese, mashed potatoes, etc. You can’t eat at night complex products which take a long time to digest. Remember this.
And also know that eating high-calorie foods is not as effective if you are not exercising. Of course, you can quickly gain weight, but your figure will not look good, as you would like. For a beautiful figure and good condition you can not do without physical activity.
IN gym it is best to work with a personal trainer who will create a program for speed dial masses. In any case, there will be no cardio loads in the workouts. As a rule, training will consist only of power loads.
Now let's break it down into categories.
If you combine sports with proper caloric nutrition, then you will begin to gain weight much faster, and it will consist of muscle mass, not fat.
Proper calorie nutrition
You need to consume 4000 or more calories. Remember to achieve this proper food and you need to take it on time. You need to eat every 2-3 hours. Divide into main meals and additional (intermediate).
Remember that fast food is not your option. Of course, you can gain weight very quickly, but it will not decorate you. Fat is deposited in the stomach, in the sides. Therefore, it is better to forget about this method. The diet should include foods such as: fried fish, vegetable and butter, dairy products, cheeses, beef, pork, lamb, nuts, etc.
Never avoid bread. You can even use white, it will have a good effect on weight gain. Garnish - various cereals, pasta, potatoes in any preparation. They contain slow carbohydrates who need long time for assimilation. From the sweet you need dried fruits, chocolate, halva, cookies. Don't forget fruits and vegetables. They not only contain the necessary minerals, but also carbohydrates.
Try to combine foods in such a way that they have both protein and carbohydrates. Proteins should be 2-2.5 g per 1 kg of body. For example, 100 grams of cottage cheese contains approximately 17 grams of protein. All this can be determined from various tables that contain the approximate amount of protein or carbohydrates in a particular product.
You need to take a responsible approach to compiling a diet for weight gain. Calculate how many calories you eat during the day and then gradually add.
Before starting a diet, calculate for yourself how many calories you ate before. I think the result will surprise you. It will be significantly different at the end of the steps taken.
Sports nutritional supplements
There are various nutritional supplements that help a person gain weight faster. Among these there is a protein that contains proteins, carbohydrates, and amino acids. It is dominated by protein over carbohydrate. And in gainers, on the contrary, 80% of carbohydrates, and only 20% of proteins.
A personal trainer will be able to select the most suitable supplement for you. But, if you find it very difficult to gain weight, then you will have to resort to a weight gainer, as it will help you in gaining weight the most.
In the morning after waking up, it is best to take protein, and after 20 minutes start breakfast. And also before going to bed, you can drink protein, which will not allow muscles to break down during sleep. It will nourish them and ensure the preservation of muscles.
There are also amino acids that restore muscles, help against the anabolic effect, and also give strength during the workout itself. If you work with large weights, then you simply cannot do without them.
It is better for a teenager not to resort to sports nutritional supplements. Since, doctors forbid them to be used by an unformed organism.
Many doctors are against sports nutrition. They believe that it is injurious to health. However, if you are using enough proteins and carbohydrates during the day, then you can do without supplements. It's not essential.
It is desirable to go in for sports 3 times a week. Avoid cardio. Because, you will simply burn calories that you have hardly gained. And this is completely useless. Cardio workouts should consist of a maximum of 10 minutes, i.e. to warm up the muscles. To gain mass, give preference to strength training. Increase the weight with each subsequent workout.
After training, be sure to eat within 40 minutes. It is very important! Otherwise, the training went to no good. Muscles need constant nourishment. Food should be high in carbohydrate percentage.
unhealthy way
If the above tips do not suit you personally. You still want to gain weight through junk food. There are tips such as: drink as much non-alcoholic beer and fatty sour cream as possible. Why beer? Because it contains tremors. Many girls claim that it was thanks to this method that they gained 5 kg in a very short period of time.
Tips for weight gain:
- Swap small cutlery for larger ones. This will help mentally adjust to other servings of food.
- After each week, gradually add approximately 30 calories to your diet.
- Eat as often as possible - 2-3 hours.
- Go in for sports.
If you follow these tips, you will definitely get better. And most importantly, that you will not cover yourself with fat, but gain muscle mass. Your figure will become taut and increase in size. And you will feel much better than before. Sports never harm health!
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Most people in modern world face weight problems. Most of of them are either overweight or obese. However, there is another group of people who have the opposite problem - underweight or thinness. I can't get better, they say.
For overweight people, this problem may not seem real, but for underweight people, this problem is very relevant. In most cases, this problem is not purely medical or psychological nature. It often depends on the person's metabolism, body constitution and genetic factors.
In this article, we have collected little secrets and the most effective advice which can really help to gain weight.
The principles of mass gain for almost all people with underweight problems will be the same, no matter what is the root of the problem.
This means that the human body does not have enough body weight to maintain an optimal level of health.
Despite the fact that overweight is the number one problem in the modern world, thinness can also lead to a host of health problems. One study showed that there is a high risk of early death due to underweight. Excessive thinness has a bad effect on the immune system. The body does not receive enough vitamins, minerals and other useful substances. They are necessary for the fulfillment of vital important functions organism. Such people are extremely susceptible to immune diseases, such as viruses, osteoporosis and infections, if they lack a stable amount of kilograms.
There are several reasons why a person loses weight or has trouble gaining it. The most common cause is disorder eating behavior. The most common of these is anorexia nervosa a very serious mental disorder.
Other causes of underweight are various diseases such as diabetes, thyroid gland, infections or even cancer.
If you are experiencing symptoms of any of the above diseases, contact your healthcare provider immediately.
How can you gain the necessary kilograms?
There are many ways to quickly gain weight, but we recommend doing it correctly and with health benefits.
If you want to quickly get fat, then, most likely, not only in the abdomen. You don't have to jump right into donuts and Coke. If you start to act in this manner, then you can end up with type 2 diabetes or heart disease. Therefore, it is imperative to choose methods and diet with which you can gain weight quickly and safely for health.
How do you know if you are or are underweight?
The doctor can also help with this.
Based on your height and weight, the amount of food you eat and physical activity, a doctor or nutritionist can tell for sure if you have a problem. So, let's start with what you need to eat to get the cherished kilograms?
What to eat to gain weight
If you're eating like crazy, but it doesn't help much, then you need to eat more nutrient-dense foods. It may well be that you only think so, but in fact the daily caloric intake is not high enough for the body to begin to increase weight and begin to increase body weight. And the second option is that you may have problems with the digestive, endocrine or hormonal systems.
Below we will look at how to competently increase the calorie intake, and if you suspect health problems, we advise you to consult a doctor and get tested.
If the average daily diet for weight maintenance is 2500 kcal for girls and 2000 kcal for men, then you need to increase these numbers by 20%.
This means that women should eat 2400 kcal per day, and guys around 2900 kcal. These are average figures. Specifically for your age, weight, height, activity level and other individual indicators, the daily calorie intake can be calculated on any calculator on the Internet. And then you need to experimentally determine this value for yourself.
This means that you need to determine how many calories you need to eat per day on a calculator, then increase this figure by 300-500 kcal and observe body volume and weight for about a week. If after 7-10 days the weight or volume of the legs, arms, waist become larger, then everything is in order and we continue to eat in the same way. If there is no progress, then you need to increase the calorie content of the diet.
Most of the foods that help you get better are also very tasty.
List of foods rich in nutrients:
- Lean red meat is high in protein and iron. Choose pieces with streaks of fat, where the meat looks like marble. Although red meat helps to gain body weight, it is not recommended to eat it too often. This meat is very tasty, but contains a lot of bad cholesterol.
- Tropical fruits are a good option. Fruits like papaya or avocado are rich in natural sugars. Half an avocado contains 140 calories and high level perchloric acid, vitamins E and B, potassium. If you do not like the taste of fresh tropical fruits, then you can make them delicious cocktail.
- Replace regular milk with full fat milk. One glass of full-fat milk contains 60 calories, vitamins A and D. Milk can be added to a wide variety of foods, including drinks, cereals, sauces, or muesli. If you do not like the taste of milk, then you can eat products from it, such as yellow cheese. One slice of yellow cheese contains an average of 67 calories.
- All types of nuts especially almonds are a great source of a variety of nutrients. A plate of nuts of all kinds is a healthy snack between meals that will keep you feeling full for a long time.
- You can also try peanut butter. One tablespoon of peanut butter contains 100 calories and 4 grams of protein. If you do not know which oil to use, choose natural and without added sugar or anything else.
- Salmon and tuna are considered excellent sources of protein. Tuna contains useful fatty acid, thanks to which you can not only gain weight quickly, but also benefit the body as a whole.
- Eggs. They contain healthy cholesterol, as well as vitamins A, D and E and protein.
Do exercises to gain body weight
Exercise is The best way increase lean body mass and stay healthy or even improve it. With the help of your usual workouts, you can also gain weight and improve your shape. It is only necessary to carefully approach the choice of exercises and their implementation.
There are two main problems with muscle gain.
First, how can you train some muscles and prevent others from losing their mass? Secondly, how to maintain the gained muscle mass after the end of training?
The answer to the first question is extremely simple: strength training.
To gain weight at home, it is not recommended to do cardio exercises, it is better to focus on strength. Cardio exercises burn calories, and all those pounds that you gain will quickly disappear due to this type of exercise. Therefore, postpone cardio workouts for now, as they will burn all the calories gained very quickly.
On the other hand, strength training causes muscle contraction. They develop strength and stimulate the growth of muscle mass. This type of training can seem difficult and strenuous. However, if you do them regularly, then you quickly get used to it.
Strength exercises include squats, leg curls, deadlift, pull-ups, twists, bench presses or curls for biceps.
If you don't know where to start, ask your personal trainer who will design it for you. individual plan workouts according to your needs and abilities. You can try sports such as crossfit, bodybuilding, football, kettlebell lifting or weightlifting. Although it is quite possible to start exercising on the horizontal bars and achieve good results without visiting the halls at home in the yard.
The second point to pay attention to is what to do after training. Our body is naturally programmed to shed excess during exercise. To avoid this problem, you need to adjust your daily diet nutrition with training. Eat regularly, at least 3 times a day, including two snacks between meals in your meal plan.
Remember, muscles grow when they rest. Try to train different body parts every day. Let each muscle group rest for one day. The recovery process occurs mostly at night, but muscle tissue needs to at least 12 hours to feel the workout you've done.
Don't drink water before meals
Water is known to reduce food intake. Water is great for those who are losing weight, not those who are trying to gain (not to be confused with daily rate liquid, both of them need quite a lot of it - about 2.5 liters per day, but there is a difference when to drink it).
The main reason for this is that water fills the stomach and makes you feel full. Even if you drink while eating, you still get the feeling that you don’t want to eat anymore. When we eat, our stomach gets the feeling that the process of digestion has begun and it begins to produce gastric juice.
The water entering at this moment dilutes the gastric fluids, which interferes with the further breakdown of food.
No need to drink water before meals, as this will help the digestion process. Water is not a hindrance to gastric juice, but it somehow suppresses gastric secretion.
A large amount of liquid drunk with meals thins the blood, which leads to an imbalance of electrolytes. This condition is called hyponatremia. It leads to digestive problems that people who are underweight should avoid. In the worst case scenario, this condition can lead to muscle fatigue and an irregular heartbeat.
If you really love water, then, unfortunately, you have to reduce the fluid entering the body.
Water can be drunk about an hour before meals. She will go to work gastric juice further. If the food you eat makes you thirsty, then add less salt to it. Try not to eat in a hurry and find half an hour to enjoy your meal. The less you chew, the more water you will want to drink.
Instead of drinking plain water, replace it with this simple recipe: take a small piece of ginger root and cut it into smaller pieces.
Place the ginger in a cup of boiled water and let it steep for 20 minutes.
After the water absorbs the taste of ginger, drink it with meals.
Take Creatine
Creatine is usually sold as a white powder when it comes to the cheapest and most effective form of it - monohydrate, which must be diluted in liquid. This is a chemical substance often used in sports, in bodybuilding, for example.
What for? Because it stimulates the body to produce more energy.
Creatine is food supplement. Athletes regularly use it, it increases performance and effectiveness in training. It acts on the muscles of the body, increasing the amount of fluid in it. The body retains more water, and in just one week, an increase in weight from 450 g to 1,300 kg is obtained. By absorbing fluid in the muscles, creatine increases their strength.
It is an osmotically active substance”, that is, it allows the muscles to contract faster and better. When using creatine, you need to keep correct dosage taking the supplement. The recommended rate is 5 grams per day, but it is better, of course, to consult a specialist before deciding on a dosage.
While taking creatine, try to drink more to avoid dehydration.
Another important point regarding creatine is its ability increase the metabolic rate. The metabolism will work faster, which means you will want to eat more often.
If you want to achieve the perfect body, then drink creatine during meals and preferably after training.
Find your ideal macronutrient ratio
Once you've determined your daily calorie needs for weight gain, you need to find the perfect combination of macronutrients.
This means that you need to divide the calories into the right ratio for carbohydrates, proteins and fats.
Each of us has a different body structure, and therefore each needs a different approach to creating an ideal body.
There is few steps to determine the ratio of macronutrients:
- Determine exactly what you want to achieve with your diet. Most likely, if you are reading this article, then you want to get better. To do this, focus on carbohydrates. This means that 40-60% of total number calories should come from carbohydrates, 25-35% for protein and 15-25% for fat. It is this ratio of macronutrients that stimulates the growth of muscle mass.
- Secondly, you need to determine the type of your physique. There are three main human body types. Some people have a mixture of the two types.
Ectomorph
These people are slender and have a narrow bone, they have a small rib cage and shoulders.
Their metabolism is very fast, so it is difficult for them to gain body weight.
If you are an ectomorph, then your diet should consist of a large amount of high quality carbohydrates.
They should account for 30-60% of your total calories.
Also, 25% should be left for protein.
Mesomorph
This body type includes strong and muscular people, with well-defined shoulders and very athletic.
The ideal ratio of macronutrients for them would be a large proportion of carbohydrates in the diet.
40-50% of the food consumed should come from them.
Endomorph
These people have a soft and round body, more like a pear, they have a slow metabolism.
Unlike ectomorphs and mesomorphs, endomorphs don't need to eat a lot of carbs to gain weight quickly.
Only 30-40% of total calories should come from carbohydrates in order to gain weight and build muscle.
Most often, women burn calories faster. So if you are a woman, then aim for 40% carbs in your diet. But keep in mind, it all depends on the person, what suits one, not the fact that it suits another.
For example, to gain weight quickly, an ectomorph man needs more carbohydrates than a mesomorph woman.
It will also depend on the person's metabolism.
Drink nutritious smoothies
Are you unable to eat more than what you are currently eating?
Or maybe three meals and two snacks aren't working for you?
There is another way to get more calories.
Try drinking them!
For many people, five meals a day becomes a real challenge. If you don’t have the strength to chew anymore, prepare yourself a delicious cocktail.
Also can be used in cocktails.
Here are some tips if you're having trouble with high-calorie smoothies:
- Drink the cocktail very quickly;
- Don't wait for the ingredients to start to sour or ferment;
- Add ingredients to taste. For example, almonds, vanilla, cinnamon, or whatever you like;
- If it is problematic to drink the entire serving at once, then try drinking half the serving for the first 4 days;
- If you have malabsorption, try drinking avocado-based smoothies.
Here are some delicious and nutritious recipes:
- 1 medium or large avocado, 2 medium bananas, 1 jar of whole milk yogurt and 4 raw eggs. Total amount calories=1022;
- 1 jar whole milk yogurt, 1 cup coconut milk, 6 tablespoons whey protein, 3 tablespoons honey, 1 cup frozen blueberries, 6 raw eggs, 2 tsp. vanilla. Total calories=1575;
- 1 cup coconut milk 2 medium bananas 1 cup frozen blueberries 4 large raw eggs Total calories = 1005;
- 1 cup boiled sweet potatoes, 3 tbsp. honey, 6 tbsp. whey protein, 4 large raw eggs. Total calories=905;
- 1 medium or big size avocado, 1 cup coconut milk, 2 medium bananas, 1 cup sweet boiled potatoes. Calorie = 1283.
Try Incorporating Brewer's Yeast into Your Diet
Yeast is a substance made up of a special type of microscopic fungus, which are often used in the food industry and cooking.
Although they are used for various purposes, only one type of yeast, called brewer's yeast, helps to quickly get fat.
They are sold in tablet form in any pharmacy.
Brewer's yeast is a dietary supplement rich in vitamin D. They are also high in carbohydrates and protein.
According to one study, adding 95 calories a day without changing your diet can help you gain 4.5 kg in a year.
Brewer's yeast is considered a safe supplement, but not for everyone.
If you have diabetes, then you should consult your healthcare professional before taking this supplement.
Rule out any health problems that may interfere with weight gain
The last but very important point. Before you start working on a set of kilograms, you should first eliminate any possible problems with health, which can interfere with the goal.
There are several diseases that will not allow you to get better.
Hyperthyroidism
This disease is caused by an imbalance in the functioning of the thyroid gland.
The thyroid gland influences the metabolism with the help of hormones. This gland is responsible for the production of thyroxine. The more thyroxine produced, the faster your metabolism and the more calories burned.
Even if there is good appetite not gaining weight at all.
Symptoms of this disease are: trembling in the hands and fingers, irregular or rapid heartbeat, restlessness or nervousness.
In women, the cycle can change.
Problems with the gastrointestinal tract
Diseases of the gastrointestinal tract prevent the body from properly absorbing nutrients from the food you eat.
Most people suffer from malnutrition due to digestive problems.
This condition may worsen various diseases such as irritable bowel syndrome, Crohn's disease, celiac disease.
Symptoms are blood in the stool, abnormal bowel movements, pain or gas in the abdomen.
type 2 diabetes
Type 2 diabetes is most often diagnosed in adulthood.
This is a condition in which the body becomes resistant to insulin.
Insulin is responsible for regulating the amount of glucose in the body.
Glucose, on the other hand, is responsible for weight and appetite.
Symptoms of type 2 diabetes are fatigue, frequent urination, blurred vision.
Smoking
Although smoking is not considered a disease, it is harmful to the body. It does not allow you to get better, because nicotine suppresses appetite.
Everyone knows that nicotine increases the metabolic rate.
It is known that smokers lose about 200 calories a day due to the substances that make up cigarettes.
If you have any of the above symptoms, contact your doctor immediately.
- Be committed to your goal. At first, you may not notice the result on the scale, but this is not a reason to give up. The process of gaining is as difficult as the process of losing weight. People with overweight they see the first results only after a year of hard work on themselves, things are about the same for people with a lack of mass. So if a week has passed and you claim that you can't put on extra pounds, it will sound very stupid.
- Eat food rich in nutrients. Increase your calories by at least 20% to maintain a stable weight. Be sure to choose nutritious healthy foods.
- Don't try to get fat with fast food. Make a balanced diet for the day.
- Eat before your workout. During strength training, muscles need a lot of energy to successfully cope with loads. If you don’t eat before training, then you can even lose weight, and not just gain something.
- Don't train the same muscle group every day. Muscles grow for the most part during rest, so try to let them rest for one day.
- The workout should consist of 6-8 repetitions in 5 sets. Between sets, take a 3-minute break and drink water.
- Drink enough water, but do not drink before meals. Drink water at least one hour before meals.
- Keep track of your calorie intake and for their quality. Don't load up on "bad" calories like bad cholesterol.
- Calculate the calories expended for training. It is better not to do cardio exercises, but focus on strength training.
- Do not go more than 4 hours without food.
- Eat right before bed. Muscle repair and regeneration happens mostly during sleep, so eat before bed to energize your body.
Precautionary measures
- Don't overeat. This can lead to vomiting, stomach and abdominal pain, and colic.
- If you gain mass too quickly, the skin may appear stretch marks.
- Eat a variety of foods. Add plenty of fruits and vegetables to your daily diet. Choose tropical fruits that are high in natural sugars. It is not recommended to eat the same dish all the time.
- Don't overdo it. If you gain extra pounds, then you will need to deal with another problem.
- Before you decide to gain weight, consult with a specialist. if you have chronic diseases, first you need to solve the problem with them before moving on to a high-calorie diet.
- Don't mock yourself. Try to understand your body. Only it knows what it needs and what it wants. In your case, it is not only your fault that you have a thin body. Basically, it's genetics. Don't be discouraged if something can't be changed. But in your hands is the remote control of the body, you have to teach it how it should work. You have to show him how you want to look.
- Tell your friends and family about your intentions, ask for help or support. People around you will start to notice the changes happening to your body and start asking questions. Just be persistent and soon you will notice that all your efforts will pay off.
- People who are trying to get better do not always come easily and without problems. We often hear about actors who put on muscle mass for a role in a movie. But this does not mean that they did it without harm to health. The fashion for thin people has already passed. Many people may not even understand you, because for the most part people are trying to lose weight, and you suddenly decide to gain a few pounds. Stick to healthy lifestyle life and proper diet can be difficult. You will have to sacrifice yourself at some point and work hard to achieve your goal.
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