Healthy high-calorie foods for weight gain. How to gain weight quickly: examples of menus, foods and exercises

As a rule, most people want to lose weight, but oddly enough, there are those who want to gain a couple of kilograms. Unfortunately, most of these people fall prey to questionable additives and unhealthy fast foods. We will tell you about high quality high-calorie foods.

If you want to gain weight, you shouldn't rely on high-calorie junk food, it's not nutritious.

Choose quality products with nutrients and high-calorie foods whenever possible.

Eating healthy because more calories doesn't mean poor nutrition. The goal is to choose foods rich in vitamins, minerals, nutrients and calories.

And one more rule: eat more often and have snacks between meals. We will tell you about 25 natural products that will help you gain weight and start leading. healthy image life.

Salmon

Eat 2 servings of salmon per day, it will provide you with the necessary protein and will promote weight gain.

Roasted acorn

This wonderful product rich in antioxidants and fiber, it is better to cook it on olive oil, so it will be more nutritious and healthier.

Peanut butter

Spread juicy, lightly salted peanut butter on your bread and you're good to go. It contains about 192 calories and is also an excellent source of protein.

Eggs

Firstly, it is an economical product, and secondly, eggs are rich in protein, vitamins A, D, E and healthy cholesterol.

Oat bars

They are made from nuts and oatmeal, which is very healthy. One bar contains about 500 calories, a healthy and very tasty snack.

Oil

Oil, of course, promotes weight gain, but it should be in moderation, because... Regular consumption of butter in large quantities is harmful to your heart health.

Bagels

Bagels are an additional source of calories and a storehouse of complex carbohydrates.

Tuna

Corn bread

Cornbread is high in carbohydrates and makes a great addition to soups and sauces. One piece contains about 328 calories.

One serving of Cheddar cheese contains 69 calories. The cheese is made from concentrated milk and is rich in calcium and protein, healthy fats and cholesterol.

Fruit juice

Healthy and nutritious way gain a few kilos. 100% fruit juice rich in nutrients and sugar.

Pasta

Pasta is rich in complex carbohydrates, so it is the basis of a healthy and high-calorie food.

Shrimps

The nutrients and acids contained in shrimp will provide your body with healthy calories.

Whole grain bread

A slice of whole grain bread contains 69 calories.

Dried fruits

You can get extra calories by consuming dried fruits instead of fresh fruits. This is because they contain more calories and are also nutritious and healthy.

Oatmeal

The ideal breakfast is a bowl of oatmeal. Not only is it nutritious, but it is also rich in fiber and all the essential nutrients.

Yogurt

Fruit, low fat yogurt contains a whopping 118 calories. Include it in your daily diet for fast weight gain.

Healthy fats and oils

Adding extra fat to your food is the easiest way to add calories. Choose olive, canola and other oils that will be healthy and add calories to any food.

Brown rice

Brown rice is an excellent source of carbohydrates and healthy fiber.

Bananas

One banana contains about 100 calories. Moreover, bananas contain a large number of carbohydrates and nutrients, they make a great pre-workout snack.

Nuts and seeds

Nuts and seeds contain poly unsaturated fats, namely an additional source healthy calories to your diet. We recommend eating almonds, walnuts and pumpkin seeds, which are good for you and your health.

Legumes

Legumes are an excellent protein alternative for vegetarians, and are no worse than animal protein.

Chicken breast

Chicken breast is the healthiest and low-fat part, containing about 78 calories per serving.

Potato

Potatoes are rich in carbohydrates and... Eat potatoes grilled or baked for quick weight gain.

Healthy and high-calorie delicious soybeans! Not only is it rich in protein, but it also contains calcium, iron, vitamins and fiber.

Anna Baralovskaya

In our society, obsessed with slender figures, rarely does anyone want to gain weight. But if you are lanky and have a high metabolism, it is very difficult to gain even a kilogram of muscle.

Of course, you need to consume food to gain muscle mass, this is an obvious solution, but what exactly should you eat? You don't want to fall into the junk food trap, as empty calories won't help you build muscle at all, but they can add extra fat.

You need to find something that you like, that you can afford, that is good for you.

Here are the best foods for gaining muscle mass, a selection of healthy foods for gaining weight in the form of muscle, not fat. Add a few of these to your daily diet and see miracles happen. But keep in mind that for serious results you cannot do without regular training and the right regimen.

First, make sure you are eating nutritious foods. If you want to gain weight by eating healthy foods, you also need to make sure that your diet is balanced.

Each meal should contain at least one source of carbohydrate, protein and some kind of vegetable. Approximately the proportions should be like this:

50-60% - carbohydrates
30% - proteins
20-10 — healthy fats

DID YOU KNOW: Average person should consume 2000 to 3000 calories per day. A woman should consume an average of 1,600 to 2,400 calories. To gain weight, you need to exceed this figure by about 500 calories per day.

We will describe in more detail how to properly create a diet for a set and how many calories you need to consume.

At the same time, read it while training to increase muscle size.

The Best Foods for Gaining Muscle

In the meantime, let's figure out which products promote muscle growth and at the same time are cheap so that anyone can afford them.

1. Rice: a cheap food to quickly gain muscle mass

Rice is one of the most popular grains in the world, and it's filled with incredible big amount energy. 100 g of rice contains about 130 calories. Plus it's a very inexpensive meal.

Simply adding a generous portion of rice to your meal can add hundreds of extra calories. Moreover, it is a very easily digestible grain product.

Rice contains a lot important vitamins, such as thiamine and niacin. It is easy and quick to prepare.

Nutrition Tip: For example, the bean and rice burrito is packed with energy and is rich in protein. As a tasty and useful way eating rice.

Buckwheat: tasty, healthy, one of the best foods for weight gain

Buckwheat porridge is great source complex carbohydrates. It's not only tasty breakfast, it also fills you with energy, fiber and amino acids for muscle growth. The calorie content of buckwheat kernels is 313 kcal per 100 grams of product, and this is without adding milk! Buckwheat contains beta-carotene, vitamins B, A, B1, B2, B5, B6, B9, E, T, H and PP, as well as almost all the minerals necessary for the human body: potassium, magnesium, zinc, selenium, copper and manganese, iron, chlorine and sulfur, iodine, chromium, fluorine, molybdenum, boron and vanadium, tin and titanium, silicon, cobalt, nickel.

Another key advantage of buckwheat for gaining muscle mass is that it contains about 20 grams of protein (per 100 grams of dry product), biological value which exceeds the 90% mark..

Use buckwheat porridge You can do it 2 times a day, preferably in the morning and at lunch, but no later than 2 hours before training.

Peanut butter: high in calories and protein

You'll find peanut butter on almost every weight gain food list, and it's there for good reason.

One tablespoon contains 90 calories, 4 grams of protein and 3 grams of carbohydrates, and the taste is hard not to love.

Peanut butter contains some saturated fat, so don't get too carried away with it, but that's basically it. useful product for weight gain, which is recommended to be added to your regular food.

Peanut butter also pairs very well with the next item on this list.

Bananas: a hearty snack on the go

Bananas have many benefits: affordable, convenient, and delicious! A medium banana is a great food for weight gain because it contains about 100 calories.

Bananas also contain fiber and a good dose of potassium, essential vitamins in your diet.

Tuna: Protein-rich food with healthy fats

Since it is a fish, tuna is extremely rich in healthy protein, containing a lot essential oils, thanks to which your body will work efficiently.

Tuna is very easy to cook (if you eat it canned) and is used in many various dishes, so it's easy to add to your diet.

Have you ever tried grilled tuna steak? It's amazingly delicious!

Tuna is healthy and inexpensive food for fast weight gain, it is a very good source of protein, so it is recommended to add more of it to your diet.

Whole milk/soy milk: fast, cheap and convenient

A large glass of milk is one of the most convenient sources of quick energy.

A glass of whole milk contains about 150 calories, as well as 8 grams of protein! Clearly, this is the easiest thing to add to your diet.

If you are lactose intolerant, soy or almond milk will a great alternative. Soy is just as energy-rich, at 130 calories per cup, and has about the same amount of protein.

Just like regular milk soy milk contains a little fat, but it's not that bad. You won't drink liters of it a day, will you? No, but a couple of glasses will certainly make a big difference.

Chicken: cheap source of protein, ideal for bulking

Chicken meat is the most affordable source of quality protein for muscle growth.

product	calorie content	squirrels	fats	carbohydrates
chicken	190 kcal	16.0 g	14.0 g	0.0 g
fried chicken	210 kcal	26.0 g	12.0 g	0.0 g
boiled chicken	170 kcal	25.2 g	7.4 g	0.0 g
smoked chicken	184 kcal	27.5 g	8.2 g	0.0 g
chicken boiled in a slow cooker with vegetables	51.5 kcal	9.5 g	0.5 g	1.9 g

As you can see from the table, chicken is rich in proteins, no matter how you cook it, which is quite simple to do.

Chicken breast counts dietary product, because it contains practically no fats and carbohydrates. The calorie content of chicken breast is 113 kcal per 100 grams of product. It also contains minerals: potassium, magnesium, zinc, selenium, copper and manganese, iron, chlorine and sulfur, cobalt, phosphorus and sodium. Chicken meat is a champion among other types of meat in terms of percentage proteins and fats, by 24% easily digestible protein accounts for less than 2% fat, which makes skinless breast an ideal food product for bodybuilders who need to increase muscle mass (due to protein consumption) without adding fat.

Eggs: High-calorie food for fast weight gain

Eggs are a super nutritious food, and for this reason the most popular breakfast: they provide your body with essential nutrients and energy that will last you throughout the day.

The eggs are excellent and healthy food for gaining weight because they are inexpensive, easily accessible and have many variations for preparation, so they do not get boring.

One egg has about 75 calories along with 5 grams of fat and 6 grams of protein, as well as essential vitamins B-12.

Nuts: a very good, high-calorie food source

A 100 gram of macadamia nuts, for example, has over 700 calories! This is a healthy snack rich in calcium and fiber.

They are an excellent choice for those who want to gain weight quickly because they are tasty and easy to digest.

What are the disadvantages? Nuts are usually very expensive and contain high levels of fat.

It's definitely worth looking into nuts and seeds as great, easy sources of energy on the go. Try to eat them dry, fried and unsalted.

Dark chocolate: antioxidant-rich food for weight gain and good mood

Yes, this is not a joke! IN in moderation dark chocolate is an excellent choice as a bulking food. A 100-gram chocolate bar has over 500 calories and also contains antioxidants and enzymes that improve your mood.

It also contains sugar and a lot of saturated fat (this is the reason why chocolate has such pleasant taste), so this is a dietary supplement to gain weight, not for every day. However, a few bars of chocolate every day certainly won't hurt you, and excess calories will help you gain weight.

Dark chocolate is much better and healthier than various types of candies and other unhealthy sweets.

Cheese: what would life be like without it?

Cheese is an amazing food addition to make the scale show overweight. These calories are full of such useful things, like calcium. Cheese is a vital source of protein for vegetarians. It can be easily added to most dishes by chopping or grating.

Like any other food, cheese should be enjoyed in moderation.

100 grams of cheddar cheese, for example, contains 400 calories, which includes 100% of the daily recommended intake of saturated fat.

However, it is a very tasty and nutritious product that can be easily added to any recipe. And it's relatively inexpensive. So you should definitely add this weight gain product to your diet.

Soybeans: Source of Protein and Calories, Cheap Weight Gainer

Soybeans are a staple because they are healthy, inexpensive and nutritious. There's a lot in that humble little green pod.

A 100-gram serving of soybeans has 400 calories. This includes a very small percentage of fat and an astounding 36 grams of protein!For your weight is the best source of protein, better than red meat. It is also an important source of magnesium, iron and calcium.

Soybeans are very quick to cook. For example, boiled whole soybeans take about 4 minutes to cook. This amazing dish can be served as an appetizer or as an addition to the main course.

Sports nutrition

Natural food always the best choice for gaining muscle mass. Nevertheless sports supplements have some advantages.

Firstly, they allow you to eat a hearty meal on the go. If you don't have time for full breakfast, you can simply mix the powder and shake quickly.

Gainers are usually high in calories, contain a lot of protein, and even vitamins and minerals. They mix very easily and some of them actually taste pretty good.

Make yourself a meal schedule. The problem with many thin people is that they don't eat enough. A meal schedule is a huge help in gaining a certain weight, you can watch and add additional nutrition there as needed.
Your body needs time to adjust to a more consistent eating schedule. You will snack more often, this is normal. Try to do this even if you are not very hungry.
It is very important to drink a lot of water when you start eating more. Water helps distribute nutrients throughout the body, and weight will definitely be gained in the form of water.

A good option for those who want to add a few extra pounds to their weight is pasta. Choose spaghetti, horns, noodles, pasta - whatever you like best. It is recommended to supplement the dish with bacon - this is a very high-calorie food that allows you to...

Lard, fatty pieces of pork in gravy and duck meat will also help you shape your figure, especially if you eat them regularly. However, you should not abuse such food.

Be sure to pay attention to fatty fish, which contains omega-3. It's about, in particular, about salmon, tuna, sardines. These foods contain not only a large amount of calories, but also useful substances, so consuming them will be an excellent option for both your figure and your health.

For breakfast, eat sandwiches with butter and fatty cheese. The best option for those who want to gain weight - cheddar, as well as soft cheeses. These are also high in calories. By the way, butter can not only be eaten at breakfast, but also added to dishes that you prepare for lunch and dinner.

Also eat vegetable oil: it can be used not only for frying, but also as an additive to salads.

Donuts and other baked goods, chocolate, and sweet berries help you gain weight. A wonderful high-calorie drink is a smoothie made from full fat milk with cream, berries and bananas. Bananas should be used - this one is for those who want to gain weight.

Another suitable product in this case is potatoes. It should be added to salads, baked, fried. A healthy and at the same time very high-calorie dish is boiled potatoes with camelina oil.

Useful tricks for those who want to become fatter

Milk helps not only to gain weight, but also to gain beautiful figure without flabby. You can not only drink it, but also prepare cocktails and cook porridge based on it.

Use rich gravy and salad dressings. Add boiled fatty meat, beans, cheese, and nuts to casseroles. By the way, eat it just like that, as a snack during the day. This product is healthy and high in calories. The best option is macadamia, pine nut, walnut, Brazil nut, peanut, pecan, hazelnut. Coconuts, pistachios and chestnuts are much less effective in this case.

Tip 2: What foods help you gain weight quickly?

Sometimes weight needs to be gained, not lost. Causes of excessive thinness include genetic predisposition, poor nutrition, or the presence of any disease. To exclude the last factor, you need to consult a doctor. And if it does not reveal any health problems, you can gain weight by consuming certain products.

Weight Gain Products

Weight gain is promoted by foods containing large amounts of protein, since it is Active participation in the formation of muscle tissue. To achieve this, you need to consume 1.5-2 grams of high-quality protein per day per 1 kilogram of body weight. Include in your diet salmon, tuna, shrimp, fried chicken breasts, turkey, pork, ground beef, eggs, cottage cheese, etc.

In addition, when eating protein foods, be sure to give sufficient quantity time for physical activity.

Carbohydrates are the main sources of energy, since when they enter as a result of chemical processes they are converted into glucose, which supplies the body with the energy necessary for life. And if there are not enough carbohydrates in the body, it will use muscle tissue to replenish energy reserves. As a result, this will lead to a significant decrease in muscle volume. Towards quality carbohydrate products include oatmeal, brown rice, bread, beans and potatoes.

Healthy unsaturated fats are also necessary for weight gain, including weight gain. Foods containing healthy monounsaturated and polyunsaturated fats include: avocado, olive oil, almonds, hazelnuts, seeds, dried fruits and fatty fish.

Nutrition principles for weight gain

To gain weight, eat at least 5 times a day, but no more than 7. The stomach will have time to digest food and receive from it useful components in full if you separate meals from each other by a break of 3 hours.

In addition to the main foods that contribute to weight gain, be sure to include in your diet fresh fruits and vegetables, which are a storehouse of minerals and also contribute to the normalization of work gastrointestinal tract.

If after all your efforts you are unable to gain weight, be sure to consult a specialist.

Sample menu for weight gain

Breakfast: muesli with natural yoghurt, a cup of cocoa with , a bun and 1 apple.
Second breakfast: a cup of sweet tea and a ham and cheese sandwich.
Lunch: a portion of pickle soup, a piece of bread, boiled rice with stew, 1 tomato and 1 glass of vegetable juice.
Afternoon snack: 1 glass milkshake or a scoop of ice cream.
Dinner: any porridge cooked with milk, a piece of bread, fruit salad and a cup of sweet tea.
Before bed: 1 apple or 1 glass of kefir.

Underweight is not initially a normal state of human health, but suggests that, due to certain factors, the human body does not receive or does not fully absorb the nutrients and energy it needs from the food it eats. It would seem that today the problem of obesity has become frighteningly urgent for humanity, but the number of people suffering from underweight is also steadily growing.

Common causes of underweight

Doctors note that underweight may be a symptom of more serious diseases or a feature of the human body associated with the functioning of various systems in the body, for example the gastrointestinal tract. That is why the first stage in the struggle to gain kilograms should be a trip to the doctor and a health examination.

Genetic predisposition is a factor that is not easy to combat - if close relatives in two or three generations have an asthenic physique, there is certain probability thin physique in subsequent generations. This rule does not always work and is not a guarantee of a slim figure in the case of, for example, the presence of diseases that cause the development of obesity. Provided you feel normal and have a good level of ability to work, if everyone in the family is slim and skinny, there is hardly any need to worry. If you still need to gain weight, in order to gain weight, changes in diet and properly selected workouts will help.

If your weight was constantly at the same level, and at one point suddenly “went” down, you need to pay attention to the endocrine system, and especially to the functioning indicators thyroid gland. Hyperfunction of this organ is a disease that must be dealt with by an endocrinologist, and self-medication is unacceptable.

Weight loss may be a symptom of such serious problems health problems such as HIV, hepatitis, oncological diseases, diseases of the cardiovascular system.

A separate point of the causes of weight deficiency are disturbances in the functioning of the stomach, pancreas, intestines, liver, and kidneys. For example, pancreatitis causes insufficient breakdown of food, and, as a result, lack of useful substances from food.

Nervous stress and anxiety can cause a decrease in appetite, which often leads to sudden weight loss. Disorders eating behavior also cause weight fluctuations - from rapid gain to sudden loss significant amount kilogram. Doctors work with these problems, because first of all it is necessary to eliminate the cause of underweight, otherwise no tricks for increasing body weight will help.

As already indicated, people who have hereditary predisposition to an asthenic body type, weight gain is mainly interesting from an aesthetic point of view. However, even for thin women there are their own diet options with a suitable amount of calories and a certain type of food offered.

For those who, due to certain mental disorders, cannot type and record normal level body weight, diets aimed at gaining weight will help normalize general state the body and the emotional background associated with it. Also, nutrition systems of this type are relevant for people who have suffered heavy operations or serious illnesses at the end of the primary rehabilitation period.

Separate diet plans are provided for athletes involved in intense activities. strength exercises which help build muscle mass.

Nuances and features of dieting

Weight gain can occur in different ways: you can gain weight, most often due to a disproportionate increase in body fat, thereby worsening your health and ruining your figure, or you can approach the issue more wisely. Proper diet in order to get better, it should not be based on increasing the volume of food consumed or strengthening food due to harmful products like or candy.

A full-calorie breakfast is very important - sandwiches alone are not suitable for weight gain.

Many nutritionists talk about the need to include meat in the daily diet, although this does not mean that vegetarians have no chance of gaining weight. Vegetables such as legumes and nuts will also cope with the task of weight gain, but in this case the weight gain will occur more slowly.

The optimal number of meals per day is at least 5-6 times, the last of which can be an hour before bedtime. It is not advisable to eat immediately before bedtime, so as not to create additional load on the heart. It is best to eat at the same time, with equal intervals, which should not exceed 2.5-3 hours.

As for the caloric content of the daily menu, the advice of nutritionists is not particularly different from each other: to determine, you can use calculators to select calories for the day. Their calculations are mainly based on data such as height, weight, age, level physical activity.

Calorie intake should be increased gradually so as not to create stressful state for the body. Approximately 200-300 calories per day can be gradually added, and to calculate them you will have to stock up on tables nutritional value all products.

It is not advisable to drink during meals, but 30-40 minutes before meals a glass of freshly squeezed fruit or vegetable juice will be useful.

A full eight-hour sleep every day - of course, in the harsh realities of everyday work, this rule is not so easy to adhere to, but it is normal healthy holiday will help you gain weight.

While following the diet, you can take vitamin complexes, and if necessary, enzyme preparations to support the gastrointestinal tract.

The most basic postulate of any diet is a preliminary consultation with a doctor. Only a nutritionist will help you correctly determine daily norm calories, choose a diet, warn about contraindications and possible harm.

Diet: allowed foods, prohibited foods

In order to gain weight, nutritionists advise sticking to daily nutrition such proportions (in percentage): 45/30/35 or 40/25/35, respectively.

Foods that are prohibited in weight loss diets are also undesirable - they usually do not provide any benefit to the body as a whole. These are marinades, smoked foods, pickles, baked goods and whites, fast food, snacks, chips, soda, packaged juices, .

The body will benefit from proteins obtained from seafood, various types meat, fish, poultry, . As for, you need to pay attention to all types of cereals, fruits and vegetables. Replenishment of the diet with grains and bran bread will benefit the body - these products not only add additional calories to the diet, but are also a source.

Regarding the combination of diet and strength training For athletes, there are some special nutrition rules. For example, your pre-workout meal should contain as few calories and carbohydrates as possible. After a hearty lunch, training can be carried out only after 3-4 hours, but a lighter breakfast will allow you to start exercising within an hour. Do not use before short-term physical activity fast carbohydrates, which in this case will interfere with weight gain. But just before a long run or cycling workout, easily digestible carbohydrates will come in handy.

Example daily ration for building muscle mass in athletes:

breakfast: scrambled eggs or omelet with cheese and, 200-250 g, buckwheat or rice porridge, a glass of milk;
second breakfast: chop (200 g) with a piece of bran bread, a glass or milk;
lunch: a piece of beef with boiled pasta or fruit, a glass of milk;
second lunch: 200 g of cottage cheese, fruit, ;
dinner: chicken fillet, boiled potatoes or pasta, nuts, fruits, a glass of milk;
an hour and a half before bedtime: 200 g of cheese, a glass of kefir.

Protein shakes, both made from protein concentrates and natural, are also suitable as a second breakfast or a snack before dinner. As for the latter, they are prepared using a blender, with the addition of ordinary everyday products. For example:

50 g homemade cottage cheese;
one ;
tablespoon;
a tablespoon of ice cream;
a handful of ;
one candy with a wafer layer;
a glass of milk.

All ingredients are whipped in a blender until smooth, and the cocktail is best consumed chilled.

Delicious recipe with coffee:

half a glass of heavy cream;
a teaspoon of instant coffee;
two tablespoons of creamy ice cream;
one raw egg yolk.

First, the coffee is dissolved with cream, after which all ingredients are whipped until smooth.

For those people who do not engage in heavy strength exercises, there are separate menu options for adjusting body weight. Example of a daily diet:

breakfast: milk oatmeal with raisins, honey
Various reasons that determine the need to gain weight - playing sports, previous illnesses or surgeries, health problems - pose the task of selecting the optimal nutrition plan that will work and give the desired result. In this case, you need to pay attention to these reasons: some of them will have to be eliminated first in order to begin to effectively gain weight through diet. Diets for weight gain allow you to slowly and beneficially adjust the current number on the scales upward, without harm to your health and figure. Ideally, weight increases evenly, by approximately 300-500 g per week - with such an intensity of gain, the body has time to get used to the new parameters.

Excessive thinness, disproportionate silhouette, lack of muscle mass or, what is important for the weaker sex, feminine and soft curves of the figure - these features can be corrected by changing the nutritional system. A properly formulated diet, combined with an appropriate level physical activity, With high probability will give positive result in the form of new kilograms on the dial of the scales, which will not upset, but rather delight.

Can't gain weight no matter how much you eat? Do you want to know The right way how to gain weight for a girl without harm and complex diets? Today you will get answers to these questions and say goodbye to thinness forever.

Lack of body weight can cause serious damage to your health. For women, this problem can result in weakened immunity, brittle bones, hair loss and infertility. Reasons underweight there may be some diseases such as hyperthyroidism, eating disorders, viral infections, type 1 diabetes and cancer. Factors such as genetics, stress and poor nutrition play a significant role. How to properly gain weight for a girl and not harm her health?

What a girl needs to eat to gain weight - food and supplements

One of the best ways to deal with similar problem This is eating foods that will help you recover faster. In any case, you will need to reconsider your diet. Eating certain foods will help you gain fat, muscle, and bone mass. On the other hand, eating unhealthy foods, including some fats, can only lead to additional health problems.

What high-calorie foods should you eat to gain weight? skinny girl? How should an ectomorphic woman eat properly in order to get a healthy gain and what sports nutrition for weight gain should be included in the menu? First things first.

A. Foods for weight gain

Eating protein foods and increasing the amount of calories will ensure an increase in muscle mass. This, in turn, will lead to an increase total mass bodies. But you need to understand that unhealthy trans fats like chips and cookies, as well as other processed foods, will not lead to healthy muscle gain and will only contribute to obesity. What should you eat to gain weight without harm to your health? Below is a list healthy foods foods that will help you get better.

1. Whole grain

Whole grains contain large amounts of glucose, which acts as the main source of energy for your body. Whole grains are a healthy source of carbohydrates, which allows the protein to be used to increase muscle mass rather than be converted into energy. Refined foods such as white flour should be replaced with whole grains as they will provide you with the right amount of nutrients and energy. Whole grain foods include bread, pasta, cereal, brown rice, and popped corn. Bread and bakery products from unprocessed grains, cereals – great option breakfast for weight gain.

2. Nuts

A small serving of nuts contains a lot of calories. So, two handfuls of almonds or 18 cashews will fill you with 160 calories. In addition, almonds contain tocopherol, or natural vitamin E, which protects cells from free radicals. Walnuts combine monounsaturated fats, phytosterols and argenine amino acid. These components provide the body with energy, as well as nitric oxide, which promotes muscle growth and recovery. Brazil nuts are rich in selenium, and just seven nuts will provide the body with 190 calories. All nuts contain polyunsaturated fatty acids - the healthiest fats for our body. Eat more almonds walnuts, cashews, sunflower seeds, flax, and pumpkin.

3. Avocado

Avocado is a very fatty and high-calorie fruit. A medium-sized fruit contains approximately 300 calories and 31 grams of fat. The fats contained in avocados are monounsaturated and therefore safe. Adding avocado to your daily diet can help you gain up to three kilograms of weight in just a week. You can add pieces of fruit to omelettes, salads or make sandwiches.

4. Potatoes

Potatoes are the richest source of carbohydrates and complex sugars, so they are often recommended for people who want to gain weight quickly. Potato chips cooked in pure oil or potato sandwiches should be consumed as a snack between meals. Fried or baked potatoes – effective remedy to gain kilograms. Store-bought chips or other processed potato products should be avoided. They contain unsaturated or trans fats, which have no nutritional value for the body.

5. Pasta and noodles

These products can be prepared in various ways. These are tasty, high-calorie, reliable sources of carbohydrates. Pasta is very affordable. It will be healthier to cook them with a lot of vegetables, which will provide required quantity vitamins and minerals.

6. Dried fruits

Dried fruits are very rich in fiber. In addition, dried fruits are record holders for the content of vitamins and microelements necessary for general health and strengthening muscle tissue. Being very high in calories, dried fruits will provide the very excess energy needed to increase body weight. Dried fruits also help remove excess fat deposits. Dried fruits can be eaten throughout the day, but be sure to drink enough fluids to avoid dehydration. Whole, unprocessed dried fruits are what you need to eat to gain weight. Store-bought, tapered bananas are not considered healthy dried fruits because they are full of unhealthy fat.

7. Beef

Beef is different high content squirrel. The amino acids contained in protein are the material for building muscle tissue. In addition, calories from protein provide 15 to 20 percent of the body's energy needs. Beef is a source of iron and zinc, which play important role in building muscle mass. Cow meat contains creatine, which ensures the absorption of iron. Lean beef is great for increasing muscle mass.

8. Smoothie

Smoothies are a great option to increase your calorie intake without adding too much solid food to your diet. Smoothies can be prepared by combining various options bananas, cashews, butter, mango, soy and coconut milk, honey, strawberries, yogurt. To prepare a 400 calorie snack, just take fresh fruit, nut butter, cow's milk and yogurt.

9. Butter

This one is fragrant, tender and delicious. milk product contains saturated, monounsaturated and polyunsaturated fatty acids. The oil is a source of vitamins A, B12, E, K2, and D, minerals such as calcium, phosphorus, and potassium, Omega-3 and Omega-6 fatty acids. Butter has about 100 calories per tablespoon, which will definitely help. get better. But remember that overuse oil can negatively affect health, so it is not recommended to consume more than two tablespoons of this product per day. When your weight gain goal is achieved, you should reduce your oil consumption to one spoon or even consume the product every other day.

10. Bananas

Banana is one of the healthiest and most nutritious fruits given to us by nature. It is rich in carbohydrates, fats, Omega-3 and Omega-6 fatty acids, calcium, potassium, phosphorus, vitamins A and C, folate, fiber, natural sugar and protein. One banana contains on average about 90 calories. Two bananas a day will be enough for people who want to gain weight or simply maintain their health.

11. Cheeses

Cheese is a high-calorie fermented milk product. There are about three hundred varieties of cheeses that differ in taste and can also transform the taste of other dishes. It is a good source of calcium, phosphorus, potassium, magnesium, vitamins A and D, folic acid, choline, fats and fatty acids such as Omega-3 and Omega-6. On average, 100 g of cheese contains about 400 calories. Include cheese in your diet to gain weight and strengthen your skeletal bones.

12. Legumes (lentils, peas, beans, soybeans)

Beans are rich in protein, which is essential for building muscle. Beans are also a valuable source of vitamins, minerals, Omega-3 and Omega-6 fatty acids. Per hundred grams of product there are 116 calories in lentils, 333 calories in beans, 364 calories in peas and 446 calories in soybeans.

13. Eggs

Eggs are very nutritious. It is a good source of protein, fat, vitamins A, D, folic acid and choline, as well as minerals such as calcium, selenium, phosphorus and potassium. One boiled egg contains 75 calories. To gain a healthy weight without excess fat, it is better to use one hard-boiled or soft-boiled egg. Eggs should not be overused; they contain a lot of cholesterol. Two eggs per day is the maximum; after gaining weight, you should reduce your intake to one egg per day.

14. Fish

Fish is rich in proteins, Omega-3 and Omega-6 fatty acids, and minerals such as potassium, phosphorus, magnesium and calcium. Fatty fish, which contain Omega-3 fatty acids, reduces the level of “bad” cholesterol. The calorie content of this product is on average 200 calories per 100g of weight. Eating fish promotes the formation of muscle mass due to the large amount of protein. Add to list useful varieties Foods that help you gain weight include salmon, tuna, mackerel, sardinella, anchovy, trout, and sardine. It is best to bake or grill fish. If you really want to fried fish, it can be cooked, but not overcooked.

15. Dark chocolate

Dark chocolate is a good source of fat, protein, magnesium, manganese, phosphorus, potassium, calcium, copper and iron, as well as vitamins A and K. It good replacement milk chocolate, since dark chocolate helps maintain normal blood pressure and protects against cardiovascular diseases.

16. Granola

Granola is a mixture of baked oatmeal, puffed rice, nuts, honey and brown sugar. One hundred grams of the product contains 471 calories. Granola is rich in carbohydrates, fats, proteins, calcium, magnesium, potassium, phosphorus, folic acid, vitamins E, K and A. A serving of granola is an excellent option for breakfast. You can eat granola as a dessert or snack between meals.

17. Peanut butter

Delicious, high-calorie pasta is a good source of carbohydrates, fats, proteins, Omega-3 and Omega-6 fatty acids. Contains many minerals such as calcium, potassium, phosphorus, magnesium, iron and copper, as well as vitamins such as vitamin E, niacin, folate and choline. Suitable to replace regular butter. One hundred grams of peanut butter contains 588 calories. Eating pasta will help you gain weight and prevent colorectal cancer.

18. Fruit juices

Fruits are rich in vitamins, minerals and natural sugars. Fruits such as grapes, mango, strawberries, peach and pomegranate contain a lot of juice, the consumption of which will help in gaining a healthy weight.

19. Whole/Soy/Almond milk

Whole milk is good for those who want to gain weight. It is rich in fats, carbohydrates, proteins, natural sugars, potassium, phosphorus and magnesium, as well as vitamins A, D, folate and choline. One cup of undiluted milk contains 103 calories.

If you are lactose intolerant, you can drink soy milk, which has the same nutritional value like a cow's. Almond milk is another healthy alternative to regular milk. It has slightly fewer calories and is rich in protein, calcium, vitamins A and D. Milk is very useful for increasing muscle and bone mass.

20. Whole grain bread

Whole grain bread is much more healthier than bread from white flour. The energy value of a slice of whole grain bread is 130 calories. This bread is rich in folate and choline, calcium, magnesium, potassium and phosphorus. This is a good source healthy fats, carbohydrates, proteins, fiber. Whole grain bread is often consumed as part of a weight loss diet, but it can also be used to increase body weight if consumed in fairly large quantities. You can make sandwiches with whole grain bread, this will give you the opportunity to noticeably gain weight within a few weeks.

21. Cornbread

Corn bread is good for weight gain. This product has high glycemic index(1 slice of cornbread has a glycemic index of 110) and is a good source of fat, protein, vitamin A, calcium, phosphorus, potassium, magnesium and iron. This is useful high-calorie product: 100 grams of bread contains about 300 calories.

22. White meat

Chicken and turkey are considered white meat. Skinless chicken breasts are often recommended for weight loss; they are low in calories. But if your goal is to gain weight, then you can eat chicken with skin once a week. Chicken and turkey are good sources of protein, vitamins such as choline, vitamin A and niacin, and minerals such as phosphorus, potassium, calcium, magnesium and selenium. One hundred grams of chicken contains 239 calories, and 100 grams of turkey contains 104 calories. White meat is grilled, baked, fried or cooked in soups.

23. Shrimp

Shrimp is a good source of protein, fat, vitamin A, choline, Omega-3 fatty acids, potassium, phosphorus, calcium and magnesium. One hundred grams of shrimp contain 99 calories. The best way to cook shrimp is to fry them in a shallow dish along with vegetables for butter. You should not eat shrimp too often, they are rich in cholesterol.

24. Oatmeal

Oatmeal or cereals- This perfect breakfast for those who want to lose weight. But oatmeal can also contribute to weight gain as it contains many carbohydrates, fats, proteins, minerals and vitamins. One hundred grams of oatmeal contains 68 calories. It is best to eat oatmeal with whole milk and dried fruits.

25. Whole yogurt

Whole yogurt is a great aid in weight gain. It is rich in fats, carbohydrates, proteins, Omega-3 and Omega-6 fatty acids, vitamin A, folate, calcium, magnesium, phosphorus and potassium. A glass of whole yogurt will add 149 calories to your body. Whole-fat yogurt will help you gain muscle mass and strengthen your bones. Have yogurt after lunch. You can also consume flavored yogurts, the sugar they contain will add calories to your diet.

26. Vegetable oil

Vegetable oils such as olive, soybean, palm and peanut are good sources of fats and fatty acids. These oils do not contain harmful trans fats and are suitable for healthy weight gain. One tablespoon of olive or peanut oil contains 119 calories. A tablespoon of soybean oil contains 102 calories, palm oil - 120 calories. The oils can be used to dress salads, fry and bake with them.

27. Mayonnaise

This yummy is ideal for underweight girls. Mayonnaise is rich in fats, carbohydrates, proteins, vitamins K, E, Omega-3 and Omega-6 fatty acids, and potassium. Usually homemade mayonnaise It is made from eggs, but there is also a vegetarian version. One tablespoon of mayonnaise contains 94 calories. You can dip food in it, spread it on bread or dress salads. The missing kilograms will be gained very quickly.

28. Ice cream

Good news for ice cream lovers! This dairy product contains ample amounts of fat, carbohydrates, calcium, potassium, phosphorus and vitamin A. A serving of ice cream contains 207 calories. Various fillers and additives make it even tastier and higher in calories. This promotes rapid weight gain when consumed regularly. However, you shouldn't eat ice cream too often either. Eating cold foods is not advisable for sinusitis, coughs and colds.

29. Salad dressing

To dress the salad, you can use mayonnaise with vegetable oil - the most high-calorie foods for weight gain, which contain large amounts of fat, carbohydrates, minerals and vitamins. After adding the dressing, the salad can be decorated with grated cheese.

30. Wheat germ

Wheat germ can help build weight as it is rich in fat, carbohydrates, fiber, protein, iron, magnesium and vitamins C and B6. One hundred grams of germs contain 385 calories. Wheat germ is best consumed as a decoration for desserts, along with oatmeal or granola.

B. Supplements for Weight Gain

Nutritional supplements also play an important role in weight gain. However, such additives will not work on their own. They must be combined with high-calorie and nutritious foods and exercise. Below are the best supplements that are used for weight gain:

31. Protein powder (protein)

Proteins are the building material for muscle tissue. In order for the scale to show an increase of half a kilo, you need to consume 1 gram of the supplement daily. High quality protein powder provides weight gain by providing the body with the building blocks for our body.

32. Creatine

This is another weight gain supplement that promotes the production of adenosine triphosphate during intense physical activity. Responsible for muscle contraction, creatine plays an important role in ensuring high rates of muscle growth.

33. Leucine

Essentially, it is an amino acid that promotes muscle tissue repair. Leucine can be found in many BCAA supplements. This supplement should be considered for weight gain at a faster rate.

34. Waxy corn

Another dietary supplement that helps rapid absorption carbohydrates, raises insulin levels and promotes glycogen saturation. This supplement is quickly digested and helps transport proteins and amino acids into muscle tissue. One of the advantages of such sports nutrition is its easy absorption by the digestive system. If you feel nauseous after a hard workout, waxy corn can be mixed and consumed in any smoothie.

The entire list of foods and sports nutrition listed above will help you gain weight, but first you need to consult your doctor to find out how many kilograms you need to gain. Whether you are a man or a woman with a naturally thin build and an ectomorph type, be sure to follow the diet plan suggested by your doctor or nutritionist. Excessive consumption of proteins, fats and carbohydrates can ultimately lead to obesity, which is fraught with complications for the cardiovascular system.

Share your stories if you know how to eat to gain the missing weight. Also, if you want to add to our list of weight gain products and food additives, leave your comment below.