What to eat to gain weight in the right places. What to eat to get better? What should the diet be like?

Some women find it as difficult to gain weight as it is for most women to lose weight. However, there are many safe and effective ways to gain 0.5-1 kg in a week. Large portions and more nutritious meals are enough quick way add extra calories to your regular diet. Aim for high-calorie foods rich in... useful substances. Don't forget to make other changes to your lifestyle: add more exercise - this will help you gain the required weight faster.

Steps

Change your eating habits

Consume 500 more calories per day. As a rule, you can gain 0.5–1 kg per week without difficulty or harm to your health. To reach this goal, add an additional 500 calories to your daily diet. The best way The way to do this is to eat more nutrient-rich foods.

Increase your portion sizes. Take a second serving or just immediately give yourself a little more than usual. If you find it difficult to eat more, try not snacking before meals to work up your appetite.

If you find it difficult to eat double portions, try increasing your portions gradually. Start with an extra scoop of rice or add some extra sweet potatoes to your plate. Over time, make larger and larger portions.

If you don't like large portions, try eating small portions more often. For some people, large portions are generally unacceptable. Instead of increasing your portion size, try eating 6 meals a day (with small portions).
- Make it a habit to eat every 3-4 hours after you wake up.
Do not drink water 30 minutes before meals. Liquid fills your stomach, making it harder for you to eat a large meal. Eat first and then drink water.
Treat yourself to a snack before bed. If you eat something small before bed, your body won't have time to burn those calories. In addition, the body can build muscle mass during sleep. By snacking before bed, you provide yourself with the nutrients you need to build muscle. muscle mass during sleep.
- If you have a sweet tooth, save it for dinner and eat it before bed. You can eat some fruit, a serving of ice cream or a few pieces of chocolate.
- If you really like delicious, filling meals, eat a bowl of macaroni and cheese or cheese crackers.
Before eating, try to work up an appetite. There are many ways to get hungry before eating. These simple tricks will help you eat more. Listed below are some simple ways increase appetite:
- Walk a little before eating. Physical exercise will help you get hungry.
- Prepare a dish that you really love. Make your own favorite dish to eat it whole.
- Prepare a dish according to a new recipe. This way, you will be excited to try it.
- Eat in a calm, comfortable atmosphere. If you are constantly in a hurry or distracted, you will not be able to eat much.
Choose the right food and drink
1. Choose foods that are high in calories and rich in nutrients. Food instant cooking and other processed foods are high in calories, but these are "empty" calories because these foods do not contain enough nutrients. Nutritious foods are high in calories, as well as healthy fats, proteins, vitamins and minerals.
  - Among grains, you can choose products from whole wheat and black bread. Bran, whole wheat bread and sprouted wheat is also a great option.
  - As for fruits, you should give preference to bananas, pineapples, raisins, dried fruits and avocados. In general, you'll want to choose starchy fruits over those that are high in water and liquid (like oranges or watermelon) because starchy fruits contain more calories and nutrients.
  - For vegetables, try eating more peas, corn, potatoes and pumpkin. Like fruits, vegetables rich in starch are better than those rich in liquid.
  - Dairy products include cheese, ice cream, frozen yogurt and whole milk.
2. Target three main food groups. When you eat, you shouldn't give preference to just one type of food. Include in your diet (and every meal) a few different groups products. This way, you will increase your calorie intake by eating more.
  - For example, you shouldn't just eat toast. Try spreading peanut butter on it and adding sliced bananas on top. Or slice and sprinkle avocado on top and pour yourself a glass of kefir.
  - If you love eggs in the morning, try scrambling and frying them with peppers and sausage.
  - Instead of just eating a carton of yogurt, top it with berries and granola.
3. If you have trouble eating solid foods, try drinking them. Sometimes it's hard to force yourself to eat something extra. Try drinking high-calorie drinks between meals if you can't stand solid snacks. You can try the following:
  - smoothies made from whole fruits, vegetables and yogurt;
  - freshly squeezed juice from real fruits is rich in vitamins and fiber;
  - milk, milkshakes, protein shakes are also great options.
4. Add a few extra ingredients to your food. You can grind up high-calorie, nutritious foods and add them to your favorite meals to help you consume more calories without feeling like you're overeating. Here are some great ways:
  - add milk powder to drinks, soups, stews and sauces;
  - add some nuts or cereal to the salad;
  - add some ground flaxseeds in a salad, cereal or smoothie;
  - sprinkle some cheese on a casserole, scrambled eggs, soup, salad or sandwich;
  - spread a little butter or nut butter (you can use creamy processed cheese) on toast, crackers or rolls.
5. Cook more dishes with butter and cheese. Food cooked in sunflower and butter enriches the body with additional calories without increasing the amount of food eaten. TO healthy fats applies:
  - olive oil, which contains 119 calories per 15 ml;
  - canola oil, which contains 120 calories per 15 ml;
  - coconut oil, containing 117 calories per 15 ml;
  - butter, containing 102 calories per 15 ml.
6. If you want to build muscle mass, eat more protein foods. Muscle weighs more than fat, which means that building muscle mass is great way gain weight (without excess fat). Proteins are needed by the body to build muscle.
  - Lean meat and eggs are excellent sources of protein. Other sources of protein for vegetarians include peas, nuts, hummus and beans.
  - Protein bars and protein shakes are great snacks. They are rich not only in proteins, but also in nutrients.

Someone is facing a problem excess weight, others dream of gaining at least a kilogram. The reasons for excessive thinness can be very diverse. Eg, genetic predisposition or . Experts have developed a huge number of exercises aimed at combating excess weight, but how to quickly gain weight without harming your own health? The task is not easy, but doable.

Causes of thinness

Before choosing methods that help you gain weight quickly, you need to identify the reasons that provoked excessive thinness. Here are the main factors that get in the way of weight gain:

How to gain weight quickly at home

Teenager

The following tips will help a teenager gain weight quickly:

Add more foods to your diet increased content carbohydrates, proteins, fiber. For example, poultry, fish, meat, vegetables, pasta, legumes, bread, nuts, fruits.
You should not eat a lot of fried, fatty foods. These products create the impression of a feeling of satiety, take a long time to digest by the stomach, but you will not be able to gain weight with their help. This rule This also applies to fast food dishes.
You can gain weight if you increase the number of meals you eat. The ideal option for a teenager would be 5-6 meals a day.
Sign up for gym or take up some kind of sport. An experienced instructor will select a set of exercises, the compilation of which will take into account individual characteristics teenage body. If you ignore this advice, you can quickly gain weight, but the weight gained will be distributed unevenly and appear in the form of unsightly fat deposits, which are difficult to eliminate.

What you need to eat to gain weight - diet

You can gain weight if you develop the habit of eating right. The diet will be as follows:

breakfast– buckwheat with milk, coffee (tea), salad with beets, dressed with sour cream, sandwich with a slice of cheese;
lunch– boiled lean meat with a side dish of beans, beans (peas), boiled eggs (2 pcs.), fruit or vegetable juice, tea;
dinner– salad with tomatoes, cucumbers, herbs, dressed with oil (olive), tea, soup with dumplings, mineral water, boiled chicken, stewed with cabbage, will help you gain weight;
afternoon tea– sweet and sour baked apples (fresh oranges), jelly and cottage cheese, seasoned with honey;
dinner– fish stewed in sauce, mashed potatoes, a portion of pie with vegetable or berry filling, a couple of fresh plums, mineral water, tea;
about an hour before bedtime– a portion of semolina-curd casserole with sour cream sauce, rosehip decoction will help you gain weight.

You should build your daily diet taking into account the above daily menu, regularly changing soups, cereals, fruits, vegetables and types of meat. It will be useful to diversify your cereals and pasta, eat fish and meat, and bread (coarsely ground only) every day. Do not forget that the body should receive at least 2 liters of fluid every day, and reduce the amount of salt to the required minimum.

To gain weight quickly after illness, stick to the following recommendations:

Observe correct mode therapeutic nutrition– foods rich in carbohydrates, proteins, and fats are added to the diet. This improves metabolism and helps you gain weight. Red and green vegetables containing valuable microelements are beneficial.
To quickly regain weight and gain weight, eat at least 6 times a day (the diet must include beef, poultry, and fatty fish).
Take a variety of infusions from medicinal herbs, which increase appetite and help you gain weight.
Eat milk porridge, drink a glass half an hour before the meal fresh juice, To obtain required quantity vitamins
It is good to rest after eating. If medication is taken, the tablet should be taken after a meal.
Maintain a proper sleep schedule - sleep at least 9 hours a day.
Moderate physical activity speeds up the recovery of a weakened body and helps to gain weight (gain muscle mass).

Diet for weight gain by 5-10 kg in a week

Next diet nutrition is designed for a week and helps to gain weight:

1st breakfast. Fruit juice, cereals, soaked in milk in the evening, with the addition of grated apples, honey, and nuts. Be sure to eat a sandwich with a slice of cheese for breakfast - this will help you gain weight faster (do this daily).
2nd breakfast. Broth with yolk, chocolate (about 35-45 g), sandwich with ham, sausage, butter.
Dinner. Vegetable thick soup cooked in chicken broth, potatoes, rice or pasta seasoned with mayonnaise ( sour cream sauce), any meat dish or vegetable salad. This kind of lunch helps you gain weight.
Afternoon snack. Kefir with cookies, pie, a little chocolate.
Dinner. Any porridge with milk with the addition of fresh fruit, tea and a sandwich.

Exercises to gain muscle mass

Physical exercise promote weight gain and muscle building. Consume protein to accelerate muscle growth. Here is a set of exercises with which you can gain weight short time:

Barbell Squat. An effective way to work out different muscle groups and pump up the thighs. For getting best result perform at least 5 repetitions, increasing the weight regularly.
Deadlift . Promotes an effective increase in muscle mass (the muscles of the lower back, back, abs, buttocks, trapezius, and thighs are worked out). The lesson should begin with a warm-up, otherwise you will not only not build muscle, but also strain your back.
Bench press. Perfectly works the brachialis, triceps, pectoral muscles, as well as the abs.

If you want to gain weight, you can only be envied! At least, that’s what those who gain weight even because of one candy they eat think so. However, there are not so few people who dream of correcting their figure and making it more rounded. It is much more difficult for them to “gain” the missing kilograms than for a well-fed person to lose weight.

Competent nutritional adjustments will make the process of weight gain fast and effective, and its results will be harmonious and beautiful. What is to be done?

If the state of health does not raise questions, the cause of thinness may be congenital features body. Asthenics often face a lack of weight, fat and muscle mass. People of this body type have thin bones and minimal muscle mass.

You can find out if you belong to this type by measuring the circumference of your wrist. If the resulting value is less than 15 cm for women and 18 cm for men, you can safely be classified as an asthenic body type.

Another reason for being thin is often a good metabolism. And this is more a plus than a minus. Be that as it may, metabolism slows down with age, so being slim will not always be your “flaw.”

Expert commentary

Elena Kalen, nutritionist, expert in the psychology of weight loss, certified coach

Today it is fashionable to lead a healthy lifestyle and have a beautiful body. Millions are busy losing their weight. However, there is another category of people who dream of gaining weight. Not slim, but skinny person evokes the idea of painful condition.

It is also necessary to remember that constant stressful situations, poor nutrition and lack of healthy image life can lead to thinness. Some people work so hard that they simply collapse in the evening from fatigue, forgetting about food.

To lose weight, you need to create a calorie deficit. Therefore, in order to gain weight, you need to create an excess.

An important note - at the same time, leaning on unhealthy high-calorie foods, for example, fast food, is a frankly bad idea. Such food will not only be harmful to health (provoking serious illnesses) but you will also gain weight on it not harmoniously with your whole body, but locally - in “fat traps” (shoulders, hips, stomach, buttocks). In addition, consuming a lot of unhealthy food often leads to problems with gastrointestinal tract, exacerbation chronic diseases. Therefore, the main rule of weight gain is to choose healthy foods.

Note

The main rule of weight gain is to choose healthy foods.

The nutrition schedule should be fractional - 5-6 small meals a day, or 3 main meals and two snacks. Wherein last appointment food should take place no later than 1.5-2 hours before bedtime. Pay attention to the drinking regime. You need to drink 30-40 ml of water per 1 kg of body weight per day. Since all processes in the body, including building muscle and fat mass, occur with a sufficient amount of water in the body.

Did you know?

On average, a man should eat 2000-3000 kcal per day, and a woman 1600-2400 kcal - depending on lifestyle, working conditions and level physical activity. To gain weight, daily caloric intake needs to be increased by 400-500 kcal.

10 healthy foods that are guaranteed to help you gain weight

Nutritious smoothies and cocktails

Sweet drinks with fruits and berries are not only tasty, but also healthy. Eating them as a snack or in addition to your main meal will give you pleasure and desired weight gain. It's all about the number of cocktails!

Make a chocolate banana smoothie!

If you find rice porridge boring, try cooking it differently! The secret of the dish is in the flavorings. Feel free to complement the rice with berries and dried fruits, eat it with proteins - slices of fish and meat, combine with dressings - tomato, mushroom, seafood. Don't forget also about nutritious dishes such as sushi and pilaf. Pair your vegetables with meatballs or try fish cakes with rice.

Healthy oils

All types vegetable oil and natural cream will complement the taste of prepared dishes and help you gain weight. Nutritionists classify them as high-calorie foods, but this makes them no less healthy. A tablespoon of oil contains approximately 90-100 kcal.

Red meat

The fattier the meat, the better for those who are trying to gain weight. But fatty pieces are potentially harmful to health, especially if you have a history of gastrointestinal diseases. An excellent solution is red meat. It is a valuable source of protein and affordable product for building muscle mass. It contains two important substances - creatine and leucine, they stimulate protein synthesis and growth muscle tissue, which means they help you recover harmoniously.

They are included in a limited number of fatty foods that are healthy. Including due to high content protein and Omega-3 fatty acids.

Cottage cheese

A serving of cottage cheese is a great start to the day and preparation for an active workout. Protein products are an important part of the menu of professional athletes. In addition to strengthening bones and replenishing calcium deficiency, proteins promote muscle growth. Combine cottage cheese with dried fruits and nuts to bring even more benefits to the body.

On a note!

With regular strength training, the figure acquires a beautiful shape and body weight increases. But cardio exercise is “contraindicated” for those who want to gain weight - they actively burn fat.

Potato

Starchy vegetables, including potatoes, enrich the body with fiber and fast carbohydrates. This means that after such a lunch you will be full of energy and your ability to work will increase. Potatoes are best eaten mashed, baked or boiled in slices. In addition, cook proteins (fish, meat) or make salads from fresh herbs and vegetables.

The season of berries and fruits is a great time for both weight gain and weight loss. Fresh crispy and juicy fruits are an excellent substitute for sweets and cakes and enrich the body with fiber. For those who strive to be slim, nutritionists advise eating fruits and berries in the first half of the day so that the body has time to “work off” them - that is, spend the energy received.

Well, for those who want to gain weight, fruits will be an excellent snack option. afternoon. Choose the most high-calorie types - bananas, grapes, peaches, apricots.

Eggs

A couple of eggs for breakfast and one more as a snack. For those who want to gain weight, nutritionists advise eating up to 3 eggs a day. Scientists have long proven that there is no connection between this product and an increase in “bad” cholesterol in the body. But the fact that eggs combine high-quality protein and healthy fats is a proven fact.

Many factors influence body weight and composition, including: genes, lifestyle, body characteristics, bad habits and also diet. The latter is easier to change - a diet to gain weight does not force you to change anything significantly, you just eat the right foods that contribute to weight gain. With products alone, you can be guaranteed to achieve some results, even if not the most desired ones.

Nutrition experts say that underweight people wondering how to gain weight should take in more calories daily, namely 5,000 kilocalories for men and 4,000 for women. To do this, you need to select from the calorie table only those foods that are high in calories, which in total should be 5 (or 4) thousand kilocalories. This is just one of the levers with which you can effectively adjust your body weight.

When it comes to being underweight

As a rule, women envy owners of very slim figure. But it is worth carefully understanding whether it is slim or thin and taking lack of weight very seriously, because for this reason women may experience serious problems with the most important thing in our lives - conceiving a child.

There are several formulas that can be used to calculate the body weight you should strive for. First of all, these are Broca's Formula and Body Mass Index (BMI - from English Body Mass Index, or BMI for short). The latter has great advantages as it gives more accurate results. You can calculate your ideal weight on one's own. The BMI formula is as follows: body weight must be divided by height (in meters) squared.

Underweight is when your BMI is less than 18.5.

What can you eat to gain weight?

It’s better to look at the table of calorie content of foods and choose those that you like and are high in calories at the same time. Thus, there is no need to significantly change the diet, it is only possible to increase portions and add additional snack foods. High-calorie foods for weight gain are:

What exactly to eat is an individual matter, but the main thing is that the food is high in calories and contains a lot of proteins and carbohydrates. Proper nutrition- this is just one of the methods of body correction.

Exercising and a protein-carbohydrate diet is a combination that will double your results. By using the right products you can easily add 5 to 10 kilograms in 30 days. Is this really so, you can check in practice, on own experience. To do this, you need to weigh yourself every morning (without outerwear and on an empty stomach) and count the number of calories consumed for a month.

Diet for weight gain: sample menu for the day

Breakfast: cottage cheese with sour cream, with the addition of fresh or dry fruit, or rolled oats porridge with milk with honey and nuts, a sandwich with butter and cheese and a cup of cocoa with milk.
Snack: Yogurt with fruit and a bun, banana or grapes.
Dinner: Start with a salad to improve your appetite, a thick soup with meat broth, fried meat or fish, and a side dish of seasoned spaghetti butter or mashed potatoes with milk, add your favorite dessert and coffee with cream.
2nd snack: full-fat yogurt with fruit or cottage cheese with sour cream.
Dinner: scrambled eggs with bacon, milk smoothie with your favorite fruits.

At night you can eat any sweet fruit.

Hello my dear friends! I'm with you again. We all strive to look great and be in good shape. Some people need to lose a couple of extra pounds, while others don’t need to lose a few :) Some people, on the contrary, want to gain weight. Did you know that getting fat is also the right thing to do? You can include the most high-calorie foods to gain weight. Or fill your diet sports nutrition. There are enough options. Let's discuss them.

Friends, I immediately want to protect you from misconceptions. Gaining weight does not mean going completely fat. This also does not mean that you will eat everything you see every day and in large quantities. There are many ways to gain weight the healthy way by eating healthy food for our body.

Perhaps everyone agrees that a beautiful, muscular body looks much better than a skeleton covered in skin. Our muscles are a kind of protection for the musculoskeletal system. Therefore, it is worth paying attention to the fact that muscles are necessary for our body not only from an aesthetic point of view.

It would seem that there is nothing more difficult than resetting overweight. Food restrictions, serious and regular training, iron discipline... Oddly enough, it turns out that gaining weight is no less problematic. The obstacles most often become physiology and genetics. Don't despair, there is always a way out!

High calorie foods

The first step to achieving your goal is to change your diet. High calorie foods must be included. You need to eat well!

In order to simplify your search, I have compiled a table of the highest calorie foods. Such products give our body a large number of energy. The energy content is indicated in kcal per 100 grams of a particular product.

Plus, pay attention to peanuts and peanut butter.

The more of these products you have on your menu, the sooner you will be able to gain your desired weight.

Sports food

Sports foods are also on your side not only to increase body weight, but also to improve health.

My husband has an ectomorphic body structure. He has difficulty gaining weight and losing it easily. Even when he goes to the gym, he gains weight very slowly. To make it easier and speed up the process, he drinks gainers and protein.

I myself used to be wary of such products because I would have to learn more about them. And after reading it I realized that this is the same food, only highly concentrated. Already measured in it the right composition. Having lived in Thailand, I saw that protein supplements and vitamin-mineral complexes were sold directly in pharmacies.