Useful 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 pounds. Unfortunately, most of these people fall prey to questionable supplements and unhealthy fast food. We will tell you about high quality high-calorie foods.

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

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

Tune in to healthy food, because more calories does not mean at all malnutrition. The goal is to choose foods rich in vitamins, minerals, nutrients and calories.

And one more rule, eat more often and snack between meals. We will tell you about 25 natural products that will help you gain weight and start leading healthy lifestyle life.

Salmon

Eat 2 servings of salmon or salmon per day, it will provide you with the protein you need and will help you gain weight.

fried acorn

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

Peanut butter

Spread juicy, lightly salted peanut butter on bread and you're done. 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 useful cholesterol.

Oatmeal 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, contributes to weight gain, but it should be in moderation, because. regular consumption of butter in large quantities is bad for your heart health.

Bagels

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

Tuna

cornbread

Cornbread is rich in carbohydrates and is 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, rich in calcium and protein, healthy fats and cholesterol.

Fruit juice

healthy and nourishing way put on 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 meal.

Shrimps

The nutrients and acids found 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 eating dried fruit instead of fresh fruit. And all because they contain more calories and they are also nutritious and healthy.

Oatmeal

The perfect breakfast is a bowl of oatmeal. It is not only nutritious, but also rich in fiber and all the essential nutrients.

Yogurt

Fruit, low fat yogurt contains as many as 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 are healthy and add calories to any meal.

brown rice

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

Bananas

One banana contains about 100 calories. Moreover, bananas contain a large number of carbohydrates and nutrients They are great for a 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 a great protein alternative for vegetarians, and just as good as animal protein.

Chicken breast

Chicken breast is the healthiest and leanest part, containing about 78 calories per serving.

Potato

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

Useful and high-calorie delicious soy! It is not only rich in protein, but also contains calcium, iron, vitamins and fiber.

Anna Baralovskaya

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

Of course, you need to consume food for a set 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 build muscle at all, but they can add extra fat.

You need to find something that you like, that you can afford, that will work for you.

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

For starters, make sure you're eating whole foods. If you want to gain mass by eating healthy foods, you also need to make sure that your diet is balanced.

Every meal should contain at least one source of carbohydrate, protein, and a vegetable. Roughly 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 1600 to 2400 calories. In order to gain weight, you need to exceed this figure by about 500 calories per day.

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

At the same time, read, when training for muscle growth.

The best foods for gaining muscle mass

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

1. Rice: cheap food for quick muscle gain

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

Simply adding a generous serving 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's easy and quick to prepare.

Nutrition Tip: Bean and rice burrito, for example, is filled with lots of energy, rich in protein. As a delicious and useful way consumption of rice.

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

Buckwheat porridge is excellent 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 groats is 313 kcal per 100 grams of product, and this is without the addition of milk! Buckwheat contains beta-carotene, vitamins of groups B, A, B1, B2, B5, B6, B9, E, T, H and PP, as well as almost all 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 mark of 90%.

Use buckwheat porridge you can 2 times a day, preferably in the morning and at lunchtime, 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 g of protein and 3 g of carbohydrate, and its taste is hard not to like.

Peanut butter contains some saturated fat, so don't get too carried away with it, but it's mostly useful product for mass gain, which is recommended to add to your regular food.

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

Bananas: a dense snack on the go

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

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

Tuna: a protein-rich food with healthy fats

Since it is a fish, tuna is extremely rich in healthy protein, contains a lot of 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 quick 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 and also 8 grams of protein! It goes without saying that this is the easiest thing to add to your diet.

If you are lactose intolerant, soy or almond milk will great alternative. Soy is also energy-rich, at 130 calories per cup, and about equal in protein.

Like regular milk soy milk contains some fat, but it's not that bad. You will not drink liters of it a day, will you? No, but a couple of glasses will definitely make a big difference.

Chicken: cheap source of protein, ideal for mass gain

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

product	calories	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, what to do is quite simple.

Chicken breast is considered 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 the champion among other types of meat in terms of percentage proteins and fats, by 24% easily digestible protein has less than 2% fat, which makes skinless breast an ideal food for bodybuilders who need to increase muscle mass (due to protein intake) without adding body fat.

Eggs: high-calorie food for rapid weight gain

Eggs are a super nutritious food, and for this reason the most popular breakfast: they provide your body with the necessary nutrients and energy to last all day.

Eggs are excellent and healthy food for mass gain because they are inexpensive, readily available and have many variations to prepare so they don't get boring.

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

Nuts: A Very Good, Calorie-Rich Food Source

A 100 grams 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 delicious and easy to digest.

What are the downsides? Nuts are usually very expensive and they contain a high level of fat.

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

Dark Chocolate: An Antioxidant-Rich Food for Weight Gain and Good Mood

Yes, this is not a joke! IN moderate amounts 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 has sugar and a lot of saturated fat (this is the reason why chocolate has such a 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 the calorie surplus will help you bulk up.

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 supplement to show on the scale. overweight. These calories are full of such useful things like calcium. Cheese is a vital source of protein for vegetarians. It is easy to add 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 is easy to add to any recipe. And it's relatively inexpensive. So this product for weight gain, you should definitely add to your diet.

Soybeans: a source of protein and calories, a cheap food for weight gain

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 body fat and an amazing 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 soybean pods 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.

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

Gainers tend to be high in calories, high in protein, and even contain vitamins and minerals. They mix very easily and some of them actually taste pretty good.

Make your own meal schedule. The problem with many thin people is that they don't eat enough. The meal plan is a huge help in gaining a certain weight, you can look at it and add additional food there as needed.
Your body needs time to adjust to a more consistent meal 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 plenty of water when you start eating more. Water helps to distribute nutrients throughout the body, and weight is sure to increase in the form of water.

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

Lard, fatty cuts 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 oily fish, which includes omega-3. It's about in particular about salmon, tuna, sardines. These products contain not only a large number of calories, but also useful substances, so eating them will be a great 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 get better - cheddar, as well as soft cheeses. These are high in calories. By the way, butter can not only be eaten at breakfast, but also added to dishes that you cook for lunch and dinner.

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

Donuts and other pastries, chocolate, sweet berries help to get better. A wonderful high-calorie drink is a smoothie made from 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 fuller

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

Use heavy gravy and salad dressings. Add boiled fatty meat, beans, cheese, nuts to casseroles. By the way, eat just like that, as a snack during the day. This product is healthy and high in calories. The best option is macadamia, pine nuts, walnuts, Brazil nuts, peanuts, pecans, hazelnuts. coconuts, pistachios and chestnuts in this case are much less effective.

Tip 2: What foods help you gain weight quickly

Sometimes weight needs to be gained, not lost. The reasons for excessive thinness include genetic predisposition, malnutrition, or the presence of any disease. To exclude the last factor, you need to see a doctor. And if he does not reveal any health problems, you can gain weight by using certain products.

Products for weight gain

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

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

Carbohydrates are the main sources of energy, since when they get into as a result of chemical processes, they are converted into glucose, which supplies the body with the energy necessary for life. And if there is 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. To quality carbohydrate products include oatmeal, brown rice, bread, beans and potatoes.

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

Principles of nutrition 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 with a break of 3 hours.

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

If after all the efforts you fail to gain weight, be sure to seek the advice of a specialist.

Sample menu for weight gain

Breakfast: muesli natural yogurt, cup of cocoa with , muffin and 1 apple.
Second breakfast: a cup of sweet tea and a sandwich with ham and cheese.
Lunch: a portion of pickle, 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 going to 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 relevant 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 various systems in the body, such as the gastrointestinal tract. That is why the first step in the struggle for the acquisition of kilograms should be a trip to the doctor and a health examination.

Genetic predisposition is a factor that is not easy to deal with - if close relatives in two or three generations have an asthenic physique, there are certain probability thin physique in the next generations. This rule does not always work and is not a guarantee of a slim figure in the case, for example, of diseases that cause the development of obesity. Under the condition of normal health and a good level of ability to work, if everyone in the family is slim and thin, it is hardly worth worrying about. If you still need to gain weight, in order to gain weight, changes in the diet and properly selected workouts will help.

If the weight was constantly at the same level, and at one moment abruptly “went” down, you need to pay attention to the endocrine system, and especially to the performance indicators thyroid gland. The hyperfunction of this organ is a disease that an endocrinologist must deal with, and self-medication is unacceptable.

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

A separate point of the causes of weight loss are disorders in the work of the stomach, pancreas, intestines, liver, kidneys. For example, pancreatitis is the cause of insufficient digestion of food, and, as a result, a 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 fluctuations in weight - 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 to increase body weight will help.

As already mentioned, people with hereditary predisposition to the asthenic body type, weight gain is mainly interesting from the point of view of aesthetics. However, there are dietary options for skinny people with the appropriate amount of calories and the specific type of food on offer.

For those who, due to some mental disorders, cannot dial and fix normal level body weight, diets aimed at gaining weight will help normalize general state organism and the emotional background associated with it. Also, power systems of this type are relevant for people who have undergone heavy operations or serious illness, at the end of the initial rehabilitation period.

Separate diet schemes are provided for athletes involved in intensive strength exercises that help build muscle mass.

The nuances and features of dieting

Weight gain can occur in different ways: you can get fat 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 reasonably. Proper Diet in order to get better, should not be based on an increase in the volume of food absorbed or an increase in food due to harmful products like or candy.

A full-fledged high-calorie breakfast is very important - sandwiches alone will not work to increase body weight.

Many nutritionists talk about the need to include meat in the daily diet, although this does not mean that vegetarians do not have a chance to get better. Vegetable from, legumes, nuts, will also cope with the task of weight gain, but in this case, weight gain will be slower.

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 undesirable to eat immediately before going to bed, 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 calorie 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 per day. Their calculations are mainly based on data such as height, weight, age, level physical activity.

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

It is undesirable 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 rest will help you gain weight.

For the duration of the diet, you can take vitamin complexes, and if necessary - enzyme preparations to support the organs of the gastrointestinal tract.

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

Diet: allowed foods, forbidden food

In order to get better, nutritionists advise to stick to daily nutrition such proportions (as a percentage): 45/30/35 or 40/25/35, respectively.

Products that are also prohibited in diets for weight loss are undesirable - usually they do not bring any benefit to the body as a whole. These are marinades, smoked products, pickles, pastries and white, fast food, snacks, chips, soda, packaged juices,.

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

As for the combination of diet and strength training For athletes, there are some special dietary rules. For example, a 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 in an hour. Do not use before short-term physical activity. fast carbohydrates, which in this case will prevent the build-up of mass. 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 scrambled eggs with cheese and, 200-250 g, buckwheat or rice porridge, a glass of milk;
second breakfast: chop (200 g) with a piece of bread with bran, 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.

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

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

All ingredients are whipped in a blender until a homogeneous liquid mass, and it is better to use a cocktail chilled.

Delicious coffee recipe:

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

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

For those people who do not engage in heavy strength exercises, there are separate menu options for correcting body weight. Daily meal example:

breakfast: milk oatmeal with raisins, honey
Various reasons that cause the need to gain weight - sports, past illnesses or operations, health problems - pose the task of selecting the optimal diet that will work and give the desired result. At the same time, it is these reasons that you need to pay attention to: some of them will have to be eliminated first in order to start effectively gaining weight thanks to the diet. Diets for weight gain allow you to slowly and with benefit for the body correct the existing figure on the scales upwards, without harm to health and figure. Ideally, the weight increases evenly, by about 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, which is important for the weaker sex, feminine and soft curves of the figure - these features are fixable due to a change in the nutrition system. Properly formulated diet, combined with the right level physical activity, With highly likely will give positive result in the form of new kilograms on the dial of the scales, which will not upset, but rather please.

Can't get better 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 receive answers to these questions and say goodbye to thinness forever.

Being underweight can take a heavy toll on your health. For women, this problem can result in weakened immunity, brittle bones, hair loss and infertility. Causes underweight there may be some diseases such as hyperthyroidism, eating disorders, viral infections, type 1 diabetes, and cancer. A significant role is played by factors such as genetics, stress and malnutrition. How to gain body weight for a girl and not harm her health?

What to Eat to Gain Weight for a Girl - Foods and Supplements

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

What are high-calorie foods to eat to gain weight skinny girl? How to eat properly for an ectomorphic woman in order to get a healthy increase and what kind of sports nutrition for weight gain should be included in the menu? About everything in order.

A. Products for weight gain

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

1. Whole grain

Whole grains are high in glucose, which acts as your body's main source of energy. Whole grains are a healthy source of carbohydrates, allowing protein to be used for muscle building rather than being converted into energy. Refined foods such as white flour should be replaced with whole grains as the latter will provide you with the right amount of nutrients and sufficient energy. Whole grain foods include bread, pasta, cereals, brown rice, popcorn. Bread and bakery products from raw grain, cereals - great option breakfast for mass gain.

2. Nuts

A small serving of nuts contains a lot of calories. So, two handfuls of almonds or 18 cashew nuts will fill you up with 160 calories. In addition, almonds contain tocopherol, or natural vitamin E, which protects cells from free radicals. Walnuts combine monounsaturated fats, phytosterols and arginine 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 most useful fats for our body. Eat more almonds walnuts, cashews, sunflower seeds, flax, and pumpkins.

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 found in avocados are monounsaturated and therefore safe. Adding avocados to your daily diet will help you gain weight up to three kilograms in a week. You can add pieces of fruit to scrambled eggs, salads or make sandwiches.

4. Potato

Potatoes are the richest source of carbohydrates and complex sugars, which is why they are often recommended for people who want to gain weight quickly. Potato chips cooked in pure butter or potato sandwiches should be eaten as a snack between main meals. Fried or baked potatoes - effective remedy to gain weight. 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 foods can be prepared in a variety of ways. They are tasty, high-calorie, reliable sources of carbohydrates. Pasta is very affordable. It will be more useful to cook them with a lot of vegetables, which will provide right amount vitamins and minerals.

6. Dried fruits

Dried fruits are very rich in fiber. In addition, dried fruits are champions in the content of vitamins and microelements necessary for general health and strengthening of muscle tissue. Being very high in calories, dried fruits will provide the very excess energy needed to increase body weight. And also dried fruits contribute to the removal of excess body fat. Dried fruits can be eaten throughout the day, but remember to drink plenty of fluids to stay hydrated. Whole, unprocessed dried fruits are what you need to eat to gain weight. Purchased tapered bananas do not apply to healthy dried fruits because they are full of bad fat.

7. Beef

Beef is different high content squirrel. The amino acids contained in the 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 provides iron absorption. Lean beef is great for building muscle mass.

8. Smoothies

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

9. Butter

This 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 oils can adversely affect health, so it is not recommended to consume more than two tablespoons of this product per day. When the goal of weight gain is reached, you should reduce your oil intake to one tablespoon or even use the product every other day.

10. Bananas

Banana is one of the most useful and 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 has an average of about 90 calories. Two bananas a day will be enough for people who want to get better or just maintain their health.

11. Cheese

Cheese is a high calorie fermented milk product. There are about three hundred varieties of cheeses that differ in taste from each other, and are also able to 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 grams of cheese contains about 400 calories. Include cheese in your diet in order to gain weight and strengthen the bones of the skeleton.

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. There are 116 calories per 100 grams of product 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. In order to gain a healthy weight without excess fat, it is better to use one hard-boiled or soft-boiled egg. Eggs should not be abused, they contain a lot of cholesterol. Two eggs per day is the maximum, after gaining mass, reduce consumption to one egg per day.

14. Fish

Fish is rich in proteins, omega-3 and omega-6 fatty acids, minerals such as potassium, phosphorus, magnesium and calcium. Fatty fish, which contain omega-3 fatty acids, lowers the level of "bad" cholesterol. The calorie content of this product is on average 200 calories per 100g of weight. Eating fish contributes to the formation of muscle mass due to the large amount of protein. To the list useful varieties that help gain weight include salmon, tuna, mackerel, sardinella, anchovy, trout, sardine. The fish is best baked or grilled. If you really want 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 is good replacement milk chocolate, since dark chocolate helps maintain normal blood pressure and protects against cardiovascular disease.

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 a great option for breakfast. You can eat granola as a dessert or as a snack between main 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. The use of pasta will help gain weight and is the prevention of colorectal cancer.

18. Fruit juices

Fruits are rich in vitamins, minerals and natural sugars. Fruits such as grapes, mangoes, strawberries, peaches and pomegranates contain a lot of juice, which, if consumed, will help in gaining a healthy weight.

19. Whole/Soy/Almond Milk

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

If you are lactose intolerant, you can consume soy milk, which has the same nutritional value like a cow. Almond milk is another healthy product that replaces regular milk. It has slightly fewer calories and is rich in protein, calcium, vitamins A and D. Milk is very beneficial for increasing muscle and bone mass.

20. Whole grain bread

Whole grain bread is much healthier than bread from white flour. The energy value of a slice of whole grain bread is 130 calories. Such 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 used as part of a weight loss diet, but it can also be used for weight gain if consumed in fairly large amounts. You can cook sandwiches with whole grain bread, this will give you the opportunity to noticeably get better within a few weeks.

21. Cornbread

Cornbread is good for weight gain. This product has a 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. It's useful high-calorie product: 100 grams of bread contains about 300 calories.

22. White meat

Chicken and turkey are considered white meat. For weight loss, skinless chicken breasts are often recommended, they are low in calories. But if your goal is to gain weight, then you can eat chicken with the skin once a week. Chicken and turkey are good sources of protein, vitamins like choline, vitamin A and niacin, and minerals like phosphorus, potassium, calcium, magnesium and selenium. One hundred grams of chicken contains 239 calories, and 100 grams of turkey contains 104 calories. They cook white meat on the grill, bake, fry or cook soups on it.

23. Shrimp

Shrimp are a good source of protein, fat, vitamin A, choline, omega-3 fatty acids, potassium, phosphorus, calcium, and magnesium. One hundred grams of shrimp contains 99 calories. The best way to cook shrimp is to fry them in a shallow dish along with vegetables for butter. Do 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 is high in carbohydrates, fats, proteins, minerals, and vitamins. There are 68 calories in 100 grams of oatmeal. It is best to eat oatmeal with whole milk and dried fruits.

25. Whole yogurt

Whole yogurt is a great weight gainer. 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 enrich the body by 149 calories. Whole fat yogurt will help you gain muscle mass and strengthen bones. Drink yogurt after dinner. You can also eat flavored yogurts, the sugar they contain will add calories to your diet.

26. Vegetable oil

Vegetable oils such as olive, soy, palm and peanut oils 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 butter contains 119 calories. A tablespoon of soybean oil has 102 calories, while palm oil has 120 calories. Oils can be used for dressing salads, they are fried and baked.

27. Mayonnaise

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

28. Ice cream

Good news for ice cream lovers! This dairy product contains enough 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 more nutritious. This contributes to rapid weight gain with regular use. However, eating ice cream too often is also not worth it. The use of cold foods is undesirable for sinusitis, coughs and colds.

29. Salad dressing

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

30. Wheat germ

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

B. Dietary Supplements for Weight Gain

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

31. Protein powder (protein)

Proteins are the building blocks 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 building blocks for our body.

32. Creatine

This is another weight gain supplement that conditions 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

In fact, it is an amino acid that contributes to the restoration of muscle tissue. Leucine can be found in many BCAA supplements. This supplement should be considered for weight gain at a faster rate.

34. Waxy Maize

Another nutritional supplement that promotes fast assimilation carbohydrates, raises insulin levels and promotes glycogen saturation. This supplement digests quickly and helps transport proteins and amino acids to the body. muscle tissue. One of the advantages of such a 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 with any smoothie.

All of the foods and diets listed above will help you gain weight, but you should check with your doctor first to find out how many pounds you need to put on. If you are a man or woman with a naturally thin ectomorph body type, be sure to follow the diet plan suggested by your doctor or nutritionist. Excess consumption of proteins, fats and carbohydrates can eventually 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 products for weight gain and food additives leave your comment below.