How can a girl gain weight quickly for a beautiful figure? How to gain weight for a skinny girl: unique instructions for those who want to gain weight.

To quickly gain weight for a girl or man, you need to follow several rules in nutrition and daily routine that will help you gain quality weight.

The beautiful half of humanity is divided into two groups of different sizes:

1. representatives of the same every fiber of soul and body want to lose weight and better quickly;
2. others are constantly concerned about solving the opposite problem, about how to get better quickly.

If the first, who are the majority, are understood and supported by everyone: the pharmaceutical industry, the modeling business, women's print media and other industries that make money on their desire, then in relation to the second, many do not understand what the actual problem is - eat whatever your heart desires, and everything will be resolved by itself and quickly.

But the fact of the matter is that the problem of the second group is no less serious and difficult to solve, especially at home. Usually these are girls or women with an accelerated metabolism, that is, all high-calorie foods are burned in their bodies like in the furnace of a steam locomotive. Their desire to get better quickly is often dictated by more important factors than just becoming plump - for example, gaining weight in order to recover from some disease or carry and give birth to a healthy baby.

The first thing that thin people do is eat what is forbidden for those losing weight: fast food, fast carbohydrates, cakes. But it turns out that you won’t gain weight by eating this way, but you can cause significant damage to your health.

Gaining weight at home, especially quickly, requires a competent approach. You need to start with a medical examination to find out the cause of thinness. And only when the tests show that there are no health problems, the girl can rebuild her diet in a new way, so that the result is feminine forms and an acceptable weight.

Cocktails for fast weight gain

An athlete often has to reduce body weight to the desired level, and he cannot stretch out the process of weight gain due to the training regime and the schedule of sports competitions. All weight problems can be solved quickly if a special cocktail for weight gain, called a gainer, is included in the diet. It is sold in sports nutrition stores and gyms.

These are not harmful hormonal products administered intramuscularly, but pleasant-tasting powders high in carbohydrates, amino acids, fats, fiber, vitamins and minerals, which can easily be turned into a cocktail and guarantee additional kilograms if you follow the instructions for use.

In addition to expensive store-bought cocktails, there are also cheaper homemade options.

Mix 200 grams of kefir, 100 grams of cottage cheese and three tablespoons of jam in a blender. This cocktail can be drunk for breakfast or dinner. Jam can be replaced with any fruit.

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

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

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

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

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

The impact of underweight on health

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

What can cause underweight

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

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

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

The right approach to food

Probably there is more? This is the surest way, but thoughtlessly drinking sugary drinks while devouring kilograms of cakes and pasties is a guaranteed health undermining. Outwardly healthy people, without weight deviations, receive terrible diagnoses, which usually accompany severe forms of obesity. All because of bad food.

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

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

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

Calorie surplus

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

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

Every day you need to eat more than yesterday.

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

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

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

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

Protein

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

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

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

Carbohydrates, fats, number of meals

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

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

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

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

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

High-calorie foods and supplements

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

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

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

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

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

A little more about food

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

Strength sports

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

Sport, no matter how you feel about it, is an equally important factor in the right way. Suffice it to say that sport greatly increases your appetite, and you really want to learn how to eat more.

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

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

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

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

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

Causes of thinness

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

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

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

Nutrition

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

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

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

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

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

Eat regularly three times a day

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

Eat three snacks a day

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

Avoid low-calorie (calorie-free) drinks

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

Consume high-calorie foods

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

Diversify your menu

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

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

So, how to gain weight:

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

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

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

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

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

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

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

Herring

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

Garlic

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

Coffee

Many people love him. Especially bodybuilders and especially those who do not take creatine. This invigorating drink containing caffeine has a number of properties that, on the one hand, are contradictory, but on the other, quite logical. Coffee has a fairly strong diuretic effect. On the one hand, this is good. But on the other hand... Have you ever tried to quench your thirst with a cup of coffee? Did you succeed? I think no. Coffee also “asks” for more water. It removes water from us, but also “forces” us to drink even more. This is the effect of caffeine. It also stimulates performance. And if you want to cheer yourself up with coffee, then you must remember - caffeine begins to act after 40 minutes.

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

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

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

Medical nutrition

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

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

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

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

15 current tips

The basis of everything is protein

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

Eat more carbohydrates

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

Calories are a growth factor

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

Fats are friends, not enemies

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

Food should be varied

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

The bigger, the better

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

Eat slow-release carbohydrates before training

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

All attention to the post-workout meal

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

Snack as often as possible!

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

Don't forget about vitamins C and E

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

Take advantage of the "services" of creatine and glutamine

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

Focus on the scales

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

In addition to scales, you will need a gauge

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

Drink more water

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

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

Lean on the meat

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

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

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

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

How to get rid of unnecessary pounds?

If you utter words about how to gain 5 kg in a week, be prepared for surprised looks. After all, the problem of most dieters is to get rid of unnecessary pounds.

Moreover, it is difficult for them to understand your desire. But such a goal is sometimes set not because you really want it, but out of necessity, when you need to improve your health.

After all, often these five kilograms are not enough to get the opportunity to become a mother or get rid of any illness.

Gain 5 kg in a week? Really!

Let's give some tips to help you achieve your cherished goal:

• It is necessary to stimulate your appetite by adjusting your daily diet. Increase your total caloric intake by approximately 500 to 1000 calories per day. For example, if a woman needs approximately 2500 Kcal per day, then we recommend 3000-3500. Usually this allows you to gain 0.5-1 kg per week at once.

Lack of weight sometimes causes health problems. If a girl is too light, problems related to reproductive function may arise. That's why, if you decide to gain weight, you should go for an examination before you start eating everything.

• Diet is not just about restricting the amount of food you eat. This is a properly selected diet that does not harm the body and brings results. We eat often and correctly

• It is worth eating more often - at least 5-6 times a day at approximately equal intervals. You need to make sure that you don’t feel hungry. Otherwise, all efforts will be in vain. When you get hungry, you need to snack on something rather than force yourself to starve. Snacks are welcome!

• During the day you can have 2-3 snacks or more. Nuts (almonds, peanuts, dried fruits) are good. And before bed, allow yourself a sandwich with cheese, which will add an additional 300 calories.

• After you have eaten, you should not immediately rush about your important and urgent matters; at this time it is better to rest a little: sit quietly or even lie down for 40 minutes so that the body can better digest the food you have taken.

Proteins, carbohydrates, fats!

• Don't forget about fats. Salads can be seasoned with soy, olive or sunflower oil. In addition, the vitamin E they contain has a good effect on your appearance, among other things. It is not for nothing that it is called the “beauty vitamin”.

• The diet also requires foods rich in carbohydrates. You can safely eat sugar, pasta, honey, white bread, potatoes, sweets and what those who want to lose weight run away from. Find out from your friend who is constantly losing weight what she tries not to eat, and run to the nearest store for it.

• The diet should be balanced in terms of the content of essential vitamins and minerals. If necessary, start taking vitamin complexes.

Several recipes for weight gain

• Feel free to sign up for a gym, because weight increases not only due to proper nutrition. Thanks to sports, you gain the necessary kilograms due to an increase in muscle mass. However, you shouldn’t leave everything to chance: it’s better to address your problem to an experienced trainer who will help you select the necessary set of exercises.

The most important thing to remember throughout this process is that the process of gaining weight should not be harmful to your health.

To do this, you should eat right, exercise, and then you can successfully achieve your goal.

Most people suffer from gaining extra pounds, but there is another category of citizens who suffer from being underweight. Their desire to gain at least a few kilograms causes great bewilderment among overweight people, and no wonder: it seems that gaining weight is very easy, but losing it is very difficult. Constant diets and gyms require a lot of nerves and strength, and in order to gain weight, it seems that you don’t need to make any special efforts. However, not all so simple. In our article we will tell you what to eat to gain weight and be healthy.

Of course, those who have a slim figure have many advantages: there is no bulging belly, no cellulite, and besides, you can eat whatever you want, whenever you want. But with all this charm, there are also disadvantages: a thin woman can easily have reproductive problems, including the absence of menstruation, while a skinny man is unlikely to arouse admiration among representatives of both sexes. In addition, if you are underweight, then it is likely that you have digestive problems, allergies, endocrine disorders, or even tumor diseases, and this is already serious. In addition, severe stress or constant psychological pressure from others sometimes contributes to sudden weight loss. In these cases, you need to change your lifestyle and naturally eat right. So, what should you eat to gain weight?

In order to gain those treasured kilograms, you need to approach your daily nutrition wisely. What simple guidelines can you follow?

1. Do not increase portions sharply so as not to overeat, do it gradually and be sure to eat everything with bread.
2. Before each meal, stimulate your appetite by drinking juices.
3. Eat at least 5-6 times a day so as not to feel hungry.
4. After lunch, try to take a nap for at least half an hour to better digest your food.
5. What should you eat to gain weight? The diet should be protein-carbohydrate with the addition of fats:
   • meat (beef, pork, lamb, rabbit, turkey), fish, chicken, cottage cheese, milk, kefir, sour cream, fermented baked milk (proteins);
   • soybean, butter, olive oil (fats);
   • all flour products (buns, pies, cookies, crackers), white bread, pasta, potatoes, porridge with butter, sugar, honey, sweets (carbohydrates)
6. Take vitamin-mineral complexes and amino acids.
7. Drink 2-3 liters of fluid per day. In general, the question of what to drink to gain weight should not cause confusion - you also need to be able to drink correctly. Liquid for those who want to gain weight should consist of tea with milk, coffee with cream, juices with pulp and plain water.
8. Eat vegetables, fruits, and herbs every day, as they, along with fats, contribute to good absorption of food.
9. Eat more high-calorie foods, free of cholesterol and useless fat (chips and burgers will not lead to good things).
10. Eat nuts (walnuts, hazelnuts, cashews, peanuts, hazelnuts, almonds) and fruits (bananas, melons, persimmons, apricots and peaches).

If you decide what you need to eat to gain weight, you can go to a nutritionist who will help you create a personal menu. Below we present two menu options for those who want to gain weight.

Sample menu

Option #1

First breakfast: a plate of oatmeal with honey or nuts (cottage cheese with dried fruits), a sandwich with butter, cheese and ham, a cup of cocoa.

Second breakfast: juice, ham sandwich, yogurt.

Lunch: salad, soup with meat broth, meat (fish) with puree (pasta), dessert and coffee with cream.

Afternoon snack: salad and yogurt.

Dinner: omelet with ham, milk.

Second dinner: pear (apple).

Option No. 2

First breakfast: scrambled eggs (cottage cheese with sour cream), sweet tea.

Second breakfast: coffee with milk, bread with butter and cheese.

Lunch: salad, borscht with sour cream, meat (fish) with rice, compote.

Afternoon snack: milk with a bun.

Dinner: vegetable salad, cutlets with stewed vegetables

Second dinner: a glass of kefir.

In addition, in order to gain weight, you also need to exercise. Banal eating while lying on the sofa will only lead to your stomach getting larger and the subcutaneous fat layer growing. But we all want to be beautiful, and for this we need to move. Naturally, exercises for gaining weight will be different from those exercises that help get rid of extra pounds. Cycling, swimming, push-ups, exercises with dumbbells and barbells are very useful for those who want to build muscle mass. Therefore, do not ask yourself what to eat to gain weight - lead an active lifestyle, and of course, eat right.