How to quickly gain weight for a thin girl at home. How to gain weight quickly at home

Despite the fact that the problem of excess weight is one of the most acute and pressing today, there are also many women who face a completely opposite task - how to gain this same weight.

And what’s most interesting: underweight is such a serious deviation that even the most strong-willed people are sometimes unable to cope with.

The problem of obesity, like a huge funnel, draws everything around it into itself: fitness gyms today are working hard to lose weight, and a large army of nutritionists are doing the same. As a result, there is an extreme shortage of specialists dealing with the problem of underweight, and many girls with excessive thinness have to get out of this situation on their own.

But often it is the weight problem that has the greatest negative impact on the full development of pregnancy and its onset in general. In addition, people who suffer due to thinness constantly experience real pressure from physical (elementary lack of strength) and psychological ailments (lack of sleep, the feeling of an “ugly duckling” and other troubles).

Regarding the question of how to gain weight in a week, in this case there are many different strategies and techniques that will allow you to achieve the desired result without any danger to your own body.

However, please note that sometimes it can be very difficult for a girl who is too thin to gain weight, and the main thing in this matter is her patience and work.

How to gain weight: work for results

Rule No. 1 – proper nutrition

To achieve your goal, many “advisers” can recommend that you increase the consumption of those foods that are directly contraindicated for people with excess weight problems, that is, flour, sweets, fatty foods, etc. However, keep in mind that such a diet can only lead to the development of obesity and subsequently to serious health problems, but not to the growth of muscle mass, which in this case is vital for you.

Remember!

Of course, you should not completely exclude from your diet foods rich in fats, proteins, etc., since your body simply needs all of them in reasonable quantities.

For example, the daily menu of an adult must include meat (preferably lean), as well as legumes, mushrooms, and dairy products, because they contain a sufficient amount of proteins necessary for the construction and restoration of muscle fibers.

It is also imperative to consume fresh vegetables and fruits:

Firstly, these wonderful gifts of nature contain a huge amount of useful vitamins.

Secondly, it is fresh vegetables and fruits that are the main helpers in the complete absorption of foods by our body.

Well, and thirdly, a lack of fiber or its complete absence is one of the problems of poor functioning of the gastrointestinal tract, which in turn leads to constipation and disorders.

Plus, in order to safely gain weight in a week or, for example, even in a month, it is important to change the frequency of meals during the day - instead of three main meals, eat 5 or 6 times with snacks based on dried fruits and.

Also learn to enjoy your nutrition: do not snack “on the run”, but do it in a calm and comfortable environment. This is due to the fact that overexcitation can provoke exhaustion of the body and poor absorption of food consumed. Also try to write down everything you eat and the amount of food you eat (the daily norm is at least 700 grams).

And one more very useful tip! Everyone knows that young children grow and develop very quickly, so a proven way to gain weight is to consume baby food, which is based on milk and is an excellent source of healthy calories for you. You can also regularly prepare milk porridges, for example, or.

Ideal foods for weight gain:

Dairy products (sour cream, cream, butter, milk, cottage cheese, cheese, yogurt, ice cream), eggs, fish, flour products (bread, sandwiches, pies, cookies, waffles, buns, cakes). But only in acceptable quantities. Don't abuse it!

Legumes, nuts, porridges (buckwheat, rice, millet, barley, pearl barley), cooked in milk with the addition of butter. Fruits (bananas, apples, grapes, melons, peaches, mangoes, apricots, persimmons) plus freshly squeezed fruit juices with pulp. Meat (beef, pork, turkey, chicken, lamb).

Sweets (sweets and chocolate). But the amount should be normalized so as not to harm your body even more. Sugary sodas are a great source of “quick and easy calories.” But only after eating them is it necessary to brush your teeth, since the sugar and dyes they contain have a detrimental effect on tooth enamel.

Of course, this list could go on for a very long time. The main thing for you is to create a menu that will bring you not only taste pleasure, but also benefit your body.

Here is an example of six meals a day, which is enriched with all the necessary components. So:

Breakfast (7.00 – 8.00): milk buckwheat porridge, cocoa with milk and a sandwich with butter.

Second breakfast (10.00 – 11.00): 2.5% kefir and a bun.

Lunch (12.00): soup with meat broth, mashed potatoes with cutlets, sweet tea, cottage cheese casserole for dessert.

Afternoon snack (16.00): cottage cheese with sour cream and fruit.

Dinner (19.00): rice with butter, goulash, vegetable salad with sour cream, sandwich with cheese, tea with sugar, compote.

Second dinner (21.00): yogurt (kefir) with cookies or buns.

Rule No. 2 – physical activity

Your weight will begin to increase only when your body contains a sufficient amount of unspent calories. However, you should not give up sports; the best option for you will be exercises that will help increase muscle mass.

You can also reduce the number of workouts to two per week and use the services of a personal trainer who will create an individual training program for you, so you can achieve the desired result.

Try to avoid aerobic exercise, but the dumbbells and barbells that are familiar to all athletes, as well as exercises such as the bench press, will all be an excellent training option for you. Additionally, you can consume protein shakes, which will help you compensate for lost energy, as well as restore the functionality of the body and provide all the necessary materials for muscle growth.

In addition, do not forget that your sleep should be at least 8 hours a day or more.

Rule No. 3 – timely contact a specialist

If you have a weight problem suddenly, unexpectedly, for a reason unknown to you, then immediately seek help from a specialist (an endocrinologist deals with these issues). It will help you promptly identify possible abnormalities in the functioning of the thyroid or pancreas, provided, of course, that the cause of your weight loss is not banal malnutrition.

Another reason for such serious deviations can be the elementary indigestibility of food, so if you have the slightest causeless pain in the abdomen and flatulence, you should seek help from a gastroenterologist. Because without the necessary treatment and medical intervention, all your attempts to gain weight will be useless.

And one more thing - try to avoid stressful situations, which in your case can play a very bad role.

As you probably already understood, gaining weight in a week or a month is not at all difficult. The main thing is to strictly adhere to the set strategy and confidently expect the result!

It's not a mistake. While thousands of people are looking for verified information, many, especially young creatures, suffer from so-called underweight.

Both the young lady and the young man want to have pronounced forms in certain places, in order to evoke romantic feelings in representatives of the opposite sex by their very appearance.

You are lucky - after eating you are not forbidden lie down for an hour lie down or sit down to rest.

Your diet should become predominantly protein-carbohydrate. Eat chicken and fish meat, eggs, dairy products - cottage cheese, cheese, yogurt more often. Don’t be afraid to eat high-carbohydrate foods - pasta, bread, potatoes; now skin-covered ribs won’t threaten you.

To those who dream get fat, it is very useful to drink a lot of water - juices, tea, milkshakes.

However, a special weight gain diet can make your stomach fat, and you probably want to increase the size of your arms, legs and other body parts. Therefore, you can’t do without exercise equipment, but you need to clearly and correctly know what types of exercises will help build muscle mass.

Of course, at first a sports instructor will give you good advice, but you yourself should know that the main thing for you is develop the muscles of the arms and legs. Dumbbells, barbells, cycling and swimming are all “your” types of physical activity that help make your body elastic and full of vitality.

Finally, we note that low weight with high growth is a reason to consult a doctor.

Recently, more and more people are complaining about their weight: some want to lose weight, others, on the contrary, want to gain weight. There are practically no women or men left who would be satisfied with their figure.
How to gain weight at home? It is not easy to find an answer to this question: there is very little such information even on the Internet. If long-term adherence to a special diet and regular exercise do not help solve the problem of low weight, then you should first find out the reason for the thinness, on which further tactics depend.

If an independent attempt to gain weight at home does not bring the expected results within a certain time, then you should consult a specialist for advice.

Causes of thinness

Main reasons

Pathology of the digestive system,
Spinal diseases,
Psychological disorders.

Additional reasons

Accelerated metabolism,
Alcoholism and smoking,
Irrational and unbalanced nutrition,
Fast pace of life
Excessive consumption of caffeine-containing products,
Hereditary features of the constitution,
Hormonal disbalance.

You should think about how to eat properly to gain weight if you experience the following health problems:

constant fatigue
menstrual irregularities,
unhealthy complexion,
peeling nails,
hair loss,
decreased immunity and frequent colds,
inability to get pregnant for a long time.

How to recover quickly at home?

First of all, you should find out the reason for thinness. In the absence of a serious problem in the body, there are three main ways to increase body weight: lead a healthy lifestyle, exercise regularly and eat right.
A healthy lifestyle consists of:

eliminating bad habits,
lack of stress,
full sleep,
positive emotions.

You should definitely exercise in the gym or at home, taking into account the recommendations of specialists. Evening walking, swimming, and cycling give good results.

Proper nutrition

The diet of a person who wants to gain a few kilograms should be balanced, healthy and sufficient, and not excessive. The main principle is to increase the number of calories consumed per day. Healthy and proper nutrition consists of a gradual increase in calories, which will not cause aversion to food and overload of the gastrointestinal tract.
There are several medical recommendations, following which, you can gain weight.

You need to eat at least three times a day.
Be sure to have snacks between main meals.
You can slightly increase the volume of each serving, but do not overeat.
You need to eat at the same time.
The body should not feel hungry for a long time.
You should eat only healthy and wholesome food.

Foods that promote weight gain

These foods include high-calorie foods with sufficient amounts of proteins, carbohydrates and healthy fats.
It is necessary to include in the diet:

potato,
chicken,
eggs,
beans,
sea fish,
bread,
pasta and cereals,
vegetables and fruits,
dairy and fermented milk products.

Diet of a person who wants to gain weight

Breakfast - oatmeal with butter, a sandwich with cheese and sausage, cottage cheese, cocoa or tea with milk, freshly squeezed juice.
Second breakfast - any product from the listed list.
Lunch - soup or borscht, meat with side dish, vegetable salad, compote.
Afternoon snack - fruit or vegetable salad, dried fruits and nuts, milk.
Dinner - meat with side dish and salad.
An hour before bedtime, it is recommended to drink a glass of kefir and eat any fruit, such as a banana.

Recipes to gain weight

Regular consumption of protein shakes promotes weight gain. It is prepared according to this recipe: take three liters of milk, forty grams of protein and a little cocoa powder to improve the taste of the cocktail. All ingredients are mixed with a blender, and the resulting drink is stored in the refrigerator. They drink this cocktail during the day instead of any other drink, as well as before and after sports. This drink contains a lot of calories, which helps reduce appetite, but you still need to eat on a schedule.
Twenty grams of nettle are mixed with ten grams of elecampane roots and sugar. Place a teaspoon of this mixture in a glass of milk, infuse and drink.
Alfalfa tea and its juice help get rid of underweight.
The collection, which allows you to gain weight, consists of two parts of fenugreek, comfrey, flax, one part of nettle and lady's tree. Mix herbs with sugar, brew with boiling water and take a teaspoon twice a day.

All materials on the website are presented for informational purposes only. Before using any product, consultation with a doctor is MANDATORY!

Being too thin can be just as frustrating as being too fat. People facing weight gain problems do not fully understand how to gain weight naturally. If you're wondering how to gain weight quickly and healthily, then you should know that there are certain foods and exercises that can increase your daily calorie intake and lean body mass.

You need to gain weight in the same way as to lose it, adhering to a specific and harmonious plan, program or approach. You need to focus on the food you eat, how often you eat, and what exercises you do to build muscle. There is no need to add extra calories through processed and refined foods, as this will not help you gain a healthy weight and will lead to inflammation, low energy and other health problems. Instead, you need to eat nutrient-rich foods that will fuel your body and help you gain health benefits.

Why do people want to get better?

While there is a lot of information about how being overweight or obese can affect your health, it's important to remember that being underweight also comes with health risks. In most cases, being underweight is due to poor diet or unhealthy eating habits. It is extremely difficult for such people to give up their usual lifestyle and gain weight correctly.

Technically, a body mass index (BMI) below 18.5 is considered underweight. That is, based on the body mass index table, a girl 165 cm tall should weigh 51-65 kg to have a “normal” weight. A 183 cm tall adult guy would need to weigh between 63.5 and 80 kg to fall into the “normal” weight range.

The most common health risks of being underweight are:

weak immune system
problems coping with illnesses
lack of vitamins
developmental problems (mostly in children and adolescents)
fertility problems
Irregular periods and the risk of developing amenorrhea
bone loss
anemia
kidney disease
fatigue and lack of energy
thin hair and dry skin

In 2014, the Swiss National Research Group examined the link between underweight and mortality. More than 31,000 subjects aged 25-74 years took part in this study. 3% of them were underweight and 90% of this group were women. Researchers have found that thin people are at greater risk of death from external factors such as accidents or suicide.

These studies show that low body weight not only increases the risk of injury, but also reduces survival after accidents. The study also found a link between low BMI and depression and an increased risk of suicide.

This is why it is extremely important to gain weight if you lack it. Read on to find out how to gain weight quickly and without harming yourself, and what to do if you can’t gain weight.

How to gain weight quickly and safely

Maybe you don’t feel well and want to gain weight to become a healthy person, or maybe you’re unhappy with your appearance and want to be more prominent?! In any case, there are a few basic tips that will show you how you can gain weight quickly and correctly. Below in the article I outlined how to gain weight at home for women and how to gain weight quickly for men, what you need to do if you can’t gain weight.

1. Add More Healthy Calories

When trying to increase your caloric intake, quality should be more important than quantity. High-calorie fast food or processed foods will not literally add healthy weight to you. Instead, add more healthy calories to your diet and feel a real boost in energy. Include nuts, seeds, cottage cheese, coconut oil or olive oil in your diet to provide healthy calories and nutrients to your body.

I'm not a fan of counting calories because I think it's better to stick to intuitive eating. However, if you decide to gain weight quickly, I will give you some recommendations on how to calculate the required number of calories. The exact number of calories you need to eat to gain weight will depend on your metabolism, age, gender and heredity. The general rule for weight gain is to eat more calories per day than you burn. The number of calories your body needs each day to function properly is called your total daily energy expenditure. The number of these calories is usually higher for men than for women because men have more muscle mass.

Daily energy expenditure is made up of your basal metabolic rate, which is the number of calories burned at rest (pumping blood, breathing, thermoregulation) and the number of calories burned during exercise. To gain weight, you need to eat more than your daily energy expenditure. There are special trackers that will help you calculate the number of calories burned per day. If you are a man, then add another 250 extra calories per day, and if you are a woman, then add 125 extra calories per day. Start here and record your progress for the first two weeks. You want to start building muscle, not fat, gaining weight, not getting fat, so stay within my recommended calorie intake.

2. Eat 5 times a day

If you want to know how to get fat quickly, then I can advise you to eat more often. Two or three meals a day will not give you the calories you need. Aim for five meals a day. They should include high-protein foods with complex carbohydrates (instead of refined ones) and healthy fats.

Eat small portions throughout the day and more often, which will ease digestion and prevent bloating and lethargy after meals. Plus, you can consume more calories without feeling overfull as you would with three meals. At first it may seem like you are eating too much, but your body will get used to it over time and adapt to this routine. You can even indulge in a cocktail with your meal.

It seems to me that you will even allow yourself to have a snack before bed. And I'm sure you've heard about not eating a few hours before bed, but that's not the case. Our bodies work hard throughout the night to recover, so a little protein or carbohydrate boost can't hurt, especially if you want to gain weight.

3. Eat healthy snacks

Healthy snacks between meals will increase the number of calories consumed per day and provide the body with an additional source of protein and carbohydrates to stay alert and get better. Healthy snacks I include include ajeel, vegetables and hummus, yogurt with probiotics, seeds, nuts and berries, hard-boiled eggs and gluten-free crackers with peanut and almond butter. You can snack on fruit because it improves cognitive function and emotional state, reduces anxiety and increases energy. All of these factors contribute to weight gain.

Don't forget to count everything you eat during snacks. Don't choose foods with empty calories for snacks. Instead, use your snack as a great opportunity to get more protein and healthy fats from your meals throughout the day.

4. Move more

You're probably thinking that you shouldn't exercise while you're gaining weight to avoid losing it again. But exercises like yoga, explosive training, and strength training can help you build muscle and gain a healthy weight. Gaining weight does not mean gaining extra body fat and a host of health problems, such as high cholesterol or triglyceride levels, high blood pressure and insulin resistance. The best way to gain weight quickly is to gain muscle mass, for this you need to exercise at least 5 times a week.

How to gain weight correctly: what to eat to gain weight, and what is better to exclude

If you want to build muscle and gain weight naturally, then you need to make adjustments to your diet. Throw away any foods that do not contain all the essential nutrients to support hormone balance, vital body functions, energy and muscle growth. Opt for the most wholesome, healthy and organic food that will give your body the necessary macronutrients: fats, proteins and carbohydrates.

Foods that will help you gain weight quickly:

Healthy fats: There are two types of healthy fats that will help you gain weight and muscle mass. Omega-9 fatty acids are a type of unsaturated fat found in vegetables and animal fat. The benefits of these fatty acids include increased physical activity and greater energy reserves. The best sources of omega-9 fatty acids are avocados, olive oil, almonds and macadamia nuts. The short-chain fatty acids found in butter and coconut oil are also good for muscle growth and weight gain, and they don't get stored as fat in the body. Food rich in omega-3 fatty acids is also important, so eat more egg yolks, walnuts, chia and flax seeds, and salmon.
Pure protein: To determine the dose of protein for weight gain, then you need to take your normal weight and eat the same number of grams of protein per day. That is, if your weight is 73 kg, then you should only have 73 grams of protein per day. Try to get these grams of protein from healthy food sources such as beef, salmon, chicken and turkey, and eggs. Animals, poultry and fish should be raised in conditions as close as possible to their natural habitat. High-quality protein powders can be used to meet your daily protein requirement. I recommend using whey protein or bone broth for this purpose.
Carbohydrates: To gain weight quickly, I recommend eating more gluten-free carbohydrates by adding them to side dishes, salads, and between-meal snacks. Research shows that combining protein with carbohydrates produces a greater anabolic response than consuming protein alone. The best sources of carbohydrates are root vegetables, which contain complex carbohydrates and important nutrients. Starchy vegetables like yams, russet potatoes, and sweet potatoes provide fiber, nutrients, and complex carbohydrates without a little sugar. Gluten-free grains are also a good choice, as they prevent bloating and give you an energy boost. Good grain options include brown rice, quinoa, amaranth, buckwheat, and non-GMO polenta. Fruits are also considered a good source of carbohydrates. Eat bananas, apples, mangoes and berries.

Foods that are best not to eat when gaining weight:

White sugar: The truth is that sugar is bad for you and will literally destroy your body if you eat too much of it. White refined sugar leads to cardiovascular disease, metabolic disease, leaky gut syndrome, diabetes, fatigue and unhealthy weight gain. Avoid foods with added sugar, various sweeteners and sugary drinks.
Refined carbohydrates: Food with the addition of refined carbohydrates can hardly even be called food. It has no nutrients. This food acts like an injection of sugar directly into a vein. It releases insulin, which turns sugar into stored fat instead of giving the body energy to build muscle. Refined carbohydrates negatively affect cholesterol, insulin and triglyceride levels in the blood. Stay away from white breads, pasta, white rice, pastries, cereals and refined grains.
Hydrogenated fats: They contain trans fats, which interfere with normal cellular metabolism and are linked to a host of health problems, including heart disease, digestive disorders and high cholesterol. These rancid oils, such as vegetable, soybean, canola, and corn, inhibit muscle recovery after exercise, interfere with healthy weight gain, and cause inflammation.

Exercises for gaining weight

If you're wondering how you can gain weight quickly by doing exercise, then it comes down to choosing the right exercises that will help you build muscle without burning too many calories. To start, limit the amount of aerobic exercise you do. Cardio exercise burns a lot of calories and works against you, so instead of going for a long run, take a walk to work up an appetite. Or better yet, do explosive training, which consists of performing the exercises for 30-60 seconds at a maximum and resting for 30-60 seconds. Explosive training at home will help you both gain weight quickly and build muscle mass. You can do squats, high jumps and stretches to get your heart pumping.

You can take up strength training, which involves lifting weights and strength-training exercises such as CrossFit, yoga, or barre. When lifting weights, perform 6 to 12 repetitions, 5 days a week, for an hour. This will help you gain weight through muscle mass.

Research published in Sports Medicine Reports shows that the world's inactive adult population loses 3 to 8% of muscle mass every 10 years. A 10-week course of resistance training can increase muscle mass, physical performance, cognitive abilities, improve cardiovascular function and increase bone mineral density. Strength training reduces the discomfort of arthritis, lower back pain and prevents the aging of skeletal muscles.

Do you want to know how women can gain weight quickly? Forget all the speculation that strength training is only for men. Research shows that they improve a woman's physical, emotional, intellectual, and social well-being. Strength or resistance training helps women and men build muscle, maintain their strength, and improve their flexibility and mobility.

What not to do when gaining weight: healthy weight vs. unhealthy weight

Here's the most common mistake people make when trying to gain weight quickly - they eat tons of food that has a lot of calories but little nutrition. Think about how you will feel after a few days of your efforts: tired, bloated, swollen, unable to concentrate on anything, sleep or exercise. The list goes on.

Habit is, of course, good, but it is better to choose foods that are rich in nutrients, fresh, unprocessed, organic and in their natural form.

A healthy weight comes from:

Organic, high quality protein
Healthy fats
Unrefined complex carbohydrates
Fresh fruits and vegetables
Nutritious, high-protein cocktails
Freshly squeezed juice from fruits and vegetables
Eating small meals frequently
High protein snacks between meals
7-9 hours of sleep per night
Lack of stress
Strength exercises with elements of light cardio

Unhealthy weight comes from:

Processed, refined or packaged foods
Refined, white and artificial sugar
Sweet drinks
Alcohol
1-2 meals per day in large portions
Fast food (french fries and baked goods)
Sleep less than 7 hours per night
Stress
Sedentary lifestyle

How to maintain the weight you've gained

If you've had problems gaining weight in the past, then you'll likely have to work to keep it off again. If you go back to your old eating habits and stop exercising, then the weight you struggled to gain will disappear before your eyes.

To maintain the pounds you gain on the scale, continue to eat more calories than you burn in a day. Eat small meals more often to avoid overeating and prevent bloating. Use snacks to get more calories and nutrients from your food. I'm a big fan of all kinds of cocktails, and I recommend it to you. Add good quality protein powder, kefir or probiotic yogurt, leafy greens, avocado, fruit, coconut or almond milk to your diet. This will give you an extra boost of protein, carbs and healthy fats.

Keep moving, do strength training with light cardio. This will ensure that the muscles remain the same.

Conclusion

Do you want to gain weight quickly? To do this, you need to make several changes in your lifestyle and diet to start gaining weight correctly and without harm to your health. Increase your healthy calories, eat 5 times a day, snack between meals, and exercise to build muscle.
To gain weight quickly, you need to eat high-quality protein, healthy fatty acids including omega-3 and omega-9, and complex carbohydrates from starchy vegetables and gluten-free grains.
Limit your cardio if you're trying to gain weight and do strength training instead. This will help you build muscle mass and achieve the desired weight gain.
Don't indulge in empty calories in an attempt to gain weight - this will lead to health problems such as high cholesterol and insulin resistance. Choose foods carefully, giving preference to healthy and nutritious foods that will give you a tremendous boost of energy and help your body work like a clock.

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 hundred and a few pennies, 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 mindlessly 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 calorie content.

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 food. 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.