Tips on how to get better. Nutrition is the basis for weight gain. Approximate daily diet

A person’s weight affects not only the attractiveness of the external image, but also an indicator of health in general. Usually we are talking about the fight against extra pounds. In fact, there is also the problem of underweight. At first glance, a thin person looks slim and attractive, but this can have a negative impact on well-being. Therefore, the issue of weight loss and weight gain must be approached comprehensively.

How to gain weight quickly?

An indicator for determining weight deficiency is the so-called body mass index, which should not be lower than 18.5. If the calculations show a reduced value, you should think about gaining additional kilograms. According to statistics, this problem affects the female sex to a greater extent, but men are also susceptible to excessive thinness.

From a scientific point of view, a low indicator is much more dangerous than a high one. It poses very great threats to the health of the body: immunity decreases, muscle tissue atrophies, joints are affected. And according to some data, the risk of premature death increases. It is worth clarifying that in this case we will talk about thinness as a separate problem of rapid metabolism. If it is caused by internal diseases (oncology, thyroid dysfunction, diabetes), the underlying pathology must be treated.

Getting better, to some extent, is more difficult than losing extra pounds, but, nevertheless, it is quite possible.

The fastest way to gain without stress for the body includes the following key recommendations:

Weight gain at home

Many people believe that it is very easy to gain weight, you just need to eat a lot of all sorts of harmful things. But this is absolutely not true. You can get fat and develop a couple of chronic diseases this way. But to achieve ideal internal and external indicators you need to work hard.

You can gain weight quite effectively at home. You just need to know how to do it correctly and not harm yourself.

Safe weight gain involves:

• increasing the amount of food consumed, in simple words - the portion should be approximately twice as large as usual;
• mandatory increase in caloric content due to dairy products, dried fruits, nuts, fatty meats, olive oil, cereals, potatoes, dark chocolate;
• frequent meals (every 3 hours) at approximately the same time, it is especially important not to skip breakfast;
• large bowls and plates that serve as a visual decoy of the size of the portion: the larger the plate, the smaller the volume of food seems;
• reducing the amount of vegetables and fruits, it is optimal to make juices or mousses from them to replenish vitamin reserves;
• constant monitoring of nutrition, which involves daily keeping a calorie diary - this is how the norm is determined so as not to slide into obesity;
• strength training several times a week, but only if you have knowledge in this area and there are no contraindications.

You shouldn’t go to great lengths and follow all instructions from the first day. You need to gain weight gradually, listening to the body’s reaction to a particular method. Over time, an individual effective regimen is formed that brings only benefits and positive emotions.

How to quickly gain 10 kg?

It is quite possible to gain 5-10 kg in a short time, but you will have to try a little. For a thin person, even a couple of kilograms affect their appearance, let alone large numbers. Therefore, it is very important to understand that it is impossible to gain significant weight only with fat. Or rather, perhaps, but this will already be obesity, and you will have to deal with a sagging belly or sides.

Gaining 10 kg of weight involves a combination of fat and muscle mass. Therefore, the recommendations include two main areas - diet and sports. Proper nutrition will help you gain 10 kg quickly. We are talking about healthy, but high-calorie foods. It is necessary to determine the norm of calories consumed for a comfortable gain of kilograms experimentally. You just need to count the calorie content of the food you consume every day and compare it with the result.

An approximate menu option to gain weight and gain weight:

• For breakfast, an omelet with porridge cooked in sunflower oil, and cottage cheese with honey or fruit are suitable;
• lunch should consist of a side dish (pasta, potatoes) and meat or fish, washed down with sweet coffee with cream;
• dinner is lighter but satisfying, for example, chicken breast with vegetable salad.
• Don’t forget about snacks – dried fruits, nuts, eggs, salads, dairy products.

By following a diet and a fractional diet, you can gain 5 kg, but the rest needs to be gained in the gym. Exercises should be strength training, not cardio: deadlifts, push-ups, barbells, dumbbells, squats.

An integrated approach guarantees a harmonious physique and excellent well-being.

How to quickly gain weight for a girl?

A beautiful figure is very important for a girl. And this applies not only to overweight young ladies, but also to those who are too thin. Therefore, sometimes you can hear the question: what to do to gain weight? The answer is simple - you need to play sports. It is training that plays the main role in the formation of a harmonious young body.

A set of simple exercises that can be performed even at home will have a very good effect in just a week:

• for the hips and buttocks: squats, legs in the simulator, bending forward with a barbell;
• for arm muscles: push-ups, dumbbell or barbell presses overhead and toward you.

The optimal amount of training in order to quickly recover and gain a few kilograms, according to reviews, is 3 times a week. You should not overdo it, it may have the opposite effect due to overwork. Thanks to sports, proper daily routine, balanced nutrition and rest, your figure becomes ideal.

How to gain weight in a week?

It is better to gain weight at a slow pace, without creating a stressful situation for the body. But in some cases, prompt measures are required, for example, before a special event or filming. Is it possible to recover quickly? The answer is yes - it is quite possible if you significantly adjust your lifestyle.

1. You can gain 5 kg in 7 days by doubling the calorie content of your food. However, most calories should be healthy (nuts, fatty meats, honey). You also need some sweets, but only as dessert. As a result, up to 10 kg is added in 2 weeks.
2. You should not eat all your food supplies for the day at one time. Meals should be frequent, without skipping. In this case, fat increases steadily.
3. The menu must include proteins (chicken meat, eggs) and fats (pork, olive oil).
4. Dairy products with a high percentage of fat content help in gaining weight. If you are not lactose intolerant, you should drink a glass of milk several times a day between meals.
5. Snacks should consist of healthy foods (dried fruits, nuts, fruit mousses), and not fast food.
6. It is important to constantly monitor the caloric content of dishes during the recruitment process and adjust according to your feelings. It is better to keep a special diet diary.
7. In order to gain weight, but not to gain weight or gain excess weight, you should not forget about physical activity. Fitness will help turn calories into muscle.

If there are no compelling reasons, then you shouldn’t gain weight in an emergency. By spending a little more time, you can get much better results that will last a lifetime.

How can a man gain weight quickly?

Men rarely complain about being thin, but rather about figure flaws. Therefore, the approach to weight gain in men is slightly different. The main focus is primarily on nutrition and specific products.

A guy who is underweight most likely benefits from a fast metabolism. Everything eaten is processed faster than it can be absorbed by the body. Therefore, special attention should be paid to the calorie content of food, and not its quantity. You should always satisfy your hunger by bringing small snacks from home. An approximate set of high-calorie and healthy foods has already been mentioned.

A proven folk remedy - brewer's yeast - will help a man recover. In tablet form, they will not form a beer belly, but will stimulate the appetite. You need to take 2-6 tablets with meals. Be sure to maintain a balance in your diet at this time and not eat everything.

Many men manage to gain weight up to 5 kg in a week with a very intensive diet. But the problem is that, for the most part, it will be simple fat. But you need muscles, relief and strength. You can't do without serious strength training. They can be carried out both at home and in a specially equipped room. The fastest way to build muscle mass is to follow an individual program with a trainer. The ideal result will not come immediately, but it will definitely happen.

What can a woman eat to get better quickly?

Diet, as it has already turned out, plays one of the leading roles in weight gain. It is especially relevant for women who want to gain weight, but at the same time are afraid of getting fat. To improve your figure without harming your health and appearance, you need to know what you can eat during this period.

In order to quickly recover, the set of mandatory products should include:

• full-fat natural milk (up to 3 tbsp.);
• sweet tea, coffee, compote with pastries;
• sour cream;
• butter;
• meat (pork, chicken, beef);
• fish (fatty varieties);
• porridge (rice, buckwheat, oatmeal);
• pasta;
• potato;
• fruits and vegetables in the form of salads, purees, mousses.

The main condition for quick results is that calorie consumption should be lower than their consumption. It is also important to understand that the menu is approximate and is designed for a one-time effect. For prolonged results, a more comprehensive approach is needed, including sports activities and health monitoring.

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 works great for this. Rice before a workout provides enough energy for the workout itself, and afterward helps 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, too, 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, together with it, begin their journey through our body.

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.

Yes, there are people in the world who dream not of losing weight, but, on the contrary, of gaining a few kilograms. It would seem that getting fat is easier than losing weight: eat more, move less. But it's not that simple. Uncontrolled consumption of fast carbohydrates can lead to major health problems. In this article we will try to figure out how to properly put on weight for a girl by five or ten kilograms without harm to her health.

Reasons for gaining weight

There are many reasons why people need to gain weight. Let's list the most important ones:

• After a debilitating illness or serious surgery, the human body is exhausted and requires replenishment of nutrients for normal functioning.
• Boys and girls during puberty are often prone to excessive thinness. Therefore, many parents turn to doctors to help their teenager gain weight quickly.
• In curvy women over 45 years old, wrinkles are less pronounced. This is due to the fact that the skin stretches and becomes smoother. This is especially noticeable on the face, so getting fatter is the desire of many women.
• After long diets that lead to painful thinness, girls have to turn to nutritionists for help in order to gain weight again.
• Some girls have a thin physique from birth and at the same time dream of curvy and sexy forms.

Gaining weight by several kilograms in a week at home is more difficult than it might seem at first glance. However, it is possible. The most effective method for gaining weight is to increase the caloric content of food.

Products that allow you to gain weight quickly:

• Floury and sweet. It is these foods that are excluded first when a person seeks to get rid of extra pounds. If you need to gain weight in a short time, be sure to include these foods in your diet. However, your menu should not consist only of sweets.
• Fermented milk products and oils. Butter, sour cream, kefir, milk, cottage cheese - all these are affordable and effective products for weight gain, so you should not neglect them.
• Yeast. Yeast bread is a product that can turn almost any slender girl into a curvy lady in a matter of days. But it is worth remembering that yeast has a negative effect on the digestive system, and therefore there is no need to abuse it.
• Porridge. Rice, millet, oatmeal, buckwheat, pearl barley - any of these porridges cooked in milk contain a lot of calories, which means they will fill you up for a long time and give you strength and vigor without harm to your health. Even girls who are losing weight do not neglect to have porridge for breakfast.

Avoid any physical activity while you gain weight. Also at this time you should not abuse smoking and alcohol. If you follow these rules, as well as the tips described below, you can gain weight by even 10 kg in a week.

Effective ways to gain weight at home

Eat regularly

Eating regularly without skipping breakfast, lunch or dinner will allow you to gain weight by a couple of sizes in a short time. Of course, provided that the food is high in calories at each meal. The most difficult situation is with breakfast: most people refuse to eat after waking up. If you consider yourself one of them, then you should change your habits, otherwise all efforts aimed at solving the question “how can you gain weight at home” will be in vain.

Don't forget about snacks

Snacking is eating between main meals. You should also have snacks at least three times a day. Thus, you should eat at least six times daily. It is best if food is taken on a schedule, that is, at the same time. The main thing is that you never feel hungry.

Stimulate your appetite

If a girl has eaten little all her life, then most likely it will be difficult to increase the amount of food she consumes, even if she needs to gain weight quickly. Under no circumstances should you force yourself to eat. There are different herbal infusions, as well as products that stimulate appetite. So, freshly squeezed juices from vegetables and fruits are suitable for these purposes. You should drink the juice before meals. Infusions of herbs such as wormwood, cinquefoil, nettle, coriander, and clover also stimulate the appetite well. Apples are a good stimulant.

Maintain a sleep schedule

Adequate sleep is the key to health and well-being throughout the day. During sleep, many processes occur in our body. An established sleep and wakefulness routine allows us to feel great throughout the day. Insomnia, on the contrary, negatively affects the nervous system and can cause a decrease in appetite.

Keep your emotions under control

Prolonged depression often leads to a complete refusal to eat. It’s worth keeping your emotions under control if your goal is to gain a few pounds in a short time. To do this, avoid drinks that can excite the nervous system: coffee, strong tea, energy drinks, alcohol.

Lead a measured lifestyle

After eating, you should not immediately run about your business. If possible, take a nap or just rest. After all, everyone knows very well that even minimal physical activity can lead to the loss of the bulk of calories, which means that it will no longer be possible to gain weight.

If you don’t just want to gain weight by 5 kg or 10 kg in a week, but strive for a smooth but high-quality weight gain, then you need to start increasing muscle mass. By following a certain diet (with a high protein content) and doing special exercises, you will not only ensure that your weight increases, but you will also be able to show off your ideal shape. For example, every girl can perform these five exercises to pump up her gluteal muscles at home.

It's easier to gain weight than to lose weight. But with uncontrolled weight gain, you can get many more health problems than during some strict diets. If you want to stay healthy and vigorous even after gaining 5-10 kilograms, you should adhere to the following rules:

1. Determine the exact goal of your desire to gain weight, as well as how many kilograms you need to achieve it.
2. If your thinness is a consequence of past illnesses or anorexia, seek advice from a specialist. A nutritionist will choose a healthy and nutritious diet for you.
3. If you start losing weight suddenly, you should also consult a doctor. This may be a sign that you have health problems.
4. Excess fat in the body leads to diseases of the cardiovascular system, so you should not eat fatty foods in large quantities, even during the period of weight gain.
5. Excessive consumption of fast carbohydrates (fast food, sugar, carbonated drinks, flour products, etc.) leads to metabolic disorders.
6. It is better to avoid eating at night, even in cases where you need to quickly gain weight.
7. If you want to consolidate the results for a long time, then you should stick to the diet you have formed for a long time.
8. Be sure to include vitamins and minerals in your diet. You can contact a specialist so that he can select a vitamin and mineral complex for you.
9. Monitor your weight changes regularly. This is especially important when deciding how to get fat quickly for a teenager, because during this period the body may react incorrectly to a sudden change in diet.
10. Always remember that the main thing is not gaining kilograms: a double chin, fat folds and cellulite in the last stage have never brought happiness to anyone. Always carefully monitor the quality of your body.

If you follow all the above instructions, you can gain weight in a short time without harm to your health.

Instructions

Breakfast should start with a glass of fruit juice. Then eat a large portion of oatmeal. Prepare them as follows: soak them in milk in advance. After they swell, season them with grated apple, nuts and. Finish your breakfast with two or three more hot cups. Drink it with a white bread sandwich.

There must be a second breakfast. Serve it first breakfast after 2-3 hours. You can choose any of the two proposed options. The first option includes broth and a glass of freshly squeezed fruit juice. Second option: A large sandwich with sausage, a glass of high-fat yogurt and on top of that.

Dinner. Prepare a vegetable salad, season it generously with high-calorie sour cream or mayonnaise. In addition, cook vegetable soup in strong chicken broth. For the main course, be sure to eat meat with a side dish of mashed potatoes or pasta. Pork is best. If you do not want the suggested side dishes, but want to eat rice, be sure to flavor it with creamy or sour cream sauce. Be sure to drink your coffee with cream. And for dessert, eat a couple of fruits.

3 hours after lunch, have an afternoon snack. There are also several food options. The first option includes a salad with meat or chicken, dressed with high-calorie mayonnaise, a large sandwich with sausage or butter, and chocolate. Second option: pies with meat or mushrooms, a mug of hot tea with honey. Tea can be replaced with hot chocolate.

For dinner, make yourself scrambled eggs from three eggs and fry some potatoes. Eat a large portion of it, prepare a sandwich with sausage. Finish your meal with two glasses of full-fat milk.

Before going to bed, eat an apple and drink a glass of warm milk.

note

Many people cannot gain weight. But this is really a problem. Weight below normal is just as harmful to the body as being overweight. Gaining weight is not an easy process and you need to approach it. In reality, you can gain 0.5-1 kg of muscle mass in a week. To gain 500 grams, you need to consume 2500 kcal more than your body uses daily. This means that you need to consume 350-700 kcal more per day.

Helpful advice

When is it good to gain weight? Anyone can name the advantages that the owner of an overly slender figure enjoys - eat what you want and when you want, no cellulite, bulging belly and other delights that inevitably arise when you are overweight. First of all, normal sleep and getting your body accustomed to breakfast helps you gain small but long-awaited kilos in a couple of weeks.

Sources:

• how to gain weight in one week

In order to gain weight, a girl needs to follow a certain diet. It is important not only to adhere to a modified diet, but also to stimulate appetite in every possible way. It is necessary to change your lifestyle.

Instructions

Before each meal, drink a glass of fruit or vegetable juice to stimulate your appetite. If you like non-alcoholic beer, then drink it, it also helps increase your appetite. Divide your daily diet into 5-6 meals. The intervals between meals should be equal and sufficient so that you do not begin to feel hungry. If you feel hungry, be sure to have a snack.

To gain weight, stick to a protein-carbohydrate diet. Eat meat, fish, eggs. Very chicken meat, it is easy to digest and gives the body a large amount of protein. High-fat dairy products should definitely be included in your diet. Consume kefir, fermented baked milk and cottage cheese every day.

Eat carbohydrate foods: potatoes, sugar, honey, confectionery, pasta, wheat bread, etc.

Eat high-calorie foods with high nutritional value: beans, beans, peas, lentils, rice, nuts, seeds, dried fruits. Avoid fast food, it can cause problems in the body.

Vegetable fats should also be present in the diet. Eat salads dressed with olive, soy or sunflower oil. They contain E, the main assistant in metabolic processes. Be sure to take a vitamin-mineral complex. Drink 2-3 liters of fluid per day.

Go to the gym. The main emphasis is on the arms and legs. Work out with a barbell, dumbbells, add push-ups, swings and leg lunges. Be sure to use an exercise bike, treadmill, elliptical, or stepper during your workout. Visit the pool.

The recovery process after training is no less important. This includes nutrition and sleep. It is necessary to replenish the burned calories. This can be done with fatty dairy and meat products. Long sleep (7-8 hours a day) will also help restore strength. Proper recovery between workouts will help you gain weight quickly and easily.

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Sources:

• how to quickly gain 4 kilograms of weight for a girl

Underweight and thinness, as well as extra pounds, can become a serious problem for a woman not only in aesthetic terms, but also in terms of health. If a woman’s weight is indeed below normal, this can be corrected, and it is advisable to do this under the supervision of a doctor.

Instructions

If you go from the opposite, to gain weight you need to eat everything that is prohibited during the diet for. That is, consume more sweets, bread, cakes, baked goods, fat, fried and unhealthy foods. Weight will certainly increase, but this will happen due to the accumulation of fat with a disproportionate distribution in the abdomen, thighs and buttocks. With a rapid gain of kilograms, muscle tissue and skin cannot cope in these parts of the body, and stretch marks and a host of other imperfections will appear.

Nutrition for weight gain should be high in calories, but healthy and balanced. And along with nutrition, you should not forget about physical exercises, which will strengthen your muscles and increase muscle mass. By the way, the main type of exercise should be strength training, not aerobic training.

The caloric content of food should be due to the high protein content - it is this protein that is responsible for plastic processes in the body. Eat foods rich in amino acids, minerals and, of course, vitamins. For better absorption of food, it is advisable to include plant foods in the diet. Vegetables, fruits and greens will only increase the digestibility of food. Do not avoid multi-component first and second courses. If you wish, then do not deny yourself rich and sweet foods, but within reasonable limits.

For effective weight gain, you should follow a diet - eating should occur at least 3-4 times a day. Don't skip hearty breakfasts, multi-course lunches and hearty dinners. The portion of food should be large. As a rule, underweight women traditionally eat small portions; to gain weight, they will have to change their habits and learn to eat a lot.

To qualitatively increase muscle mass, the number of calories consumed should be more than usual - from 2300 calories per day (the daily calorie intake for an average weight person is 1800-2000). In order not to harm the body, do not increase the amount of food you eat sharply, in spurts - this can lead to heaviness and discomfort in the stomach and provoke an exacerbation of other diseases. The most important rule that should be followed both when referring to weight gain methods is the balance between physical activity and calories consumed.

Sources:

• how to gain weight quickly for a woman

Today it is fashionable to lose weight. The Internet is full of information on this topic, glossy magazines are full of confessions from stars about how they manage to stay slim. Meanwhile, among the representatives of the fair half of humanity, there are those who dream of gaining weight, gaining rounded shapes, but it doesn’t work out. Eating a lot and often is not the best method, it can seriously undermine your health. But a special diet will help you lose 10 kg in a short period of time.

Instructions

Start your breakfast with a glass of natural fruit juice. Then a portion of oatmeal. Prepare them as follows: in the evening, soak ¾ cup of cereal in milk with a fat content of at least 5% and put it in a cool place, in the morning season with grated apple and chopped nuts. Finish your breakfast with 2-3 cups of cocoa with a piece of wheat bread with butter.

The second breakfast should take place 3 hours after the first. You can choose one of 2 options.

First: a glass of vegetable or fruit juice and a cup of hot meat broth with a boiled egg.
Second: a large sandwich (a full slice of a loaf of white bread or two pieces of a loaf) and sausage, a cup of high-fat yogurt, chocolate (as much as you want).

For lunch, serve a salad of fresh vegetables, generously seasoned with high-fat sour cream. Soup: meat broth seasoned with vegetables, or soup with meatballs. Or, as an option, a cup of strong chicken broth with crackers.

For the second course, be sure to have meat (preferably pork) with pasta or mashed potatoes cooked in milk and butter. If you prefer rice as a side dish, please just season it with creamy or sour cream sauce (however, you can generously pour it over the pasta). The apotheosis of lunch is coffee with cream and fresh fruit.

Afternoon snack 3 hours after lunch. Choose one of 2 options.

First: salad with meat or chicken, generously seasoned with rich sour cream, a large sandwich with butter, chocolate.
Second: your choice of cottage cheese casserole with sour cream or meat or mushroom (large, about the size of two palms), hot tea with natural honey or a cup of hot chocolate.

For dinner there are again two options.

First: scrambled eggs from 2-3 eggs, a large portion of fried potatoes, a sandwich with sausage.
Second: a large portion of fresh vegetable salad, pasta (with minced meat), sprinkled with grated cheese, a sandwich with sausage or butter.

Regardless of the option you choose, finish your dinner with two glasses of milk with at least 3.5% fat.

You can eat nuts, bananas and dates without restrictions throughout the day. Your daily diet should contain at least 4500-5000 kcal, and not the classic 1500-1700. Don’t forget about physical activity during a high-calorie diet, otherwise your ten will be distributed unevenly across your figure, i.e. will settle on and .

note

Helpful advice

You must find out whether you really need these 10 kg. Calculate your own body mass index (BMI): divide your weight in kilograms by the square of your height in meters. If your resulting BMI is less than 18.5, you really should gain weight.

Nutritionists have named drinks that make you gain weight quickly. Therefore, if you are on a diet and the extra pounds do not go away, you need to pay attention to what you drink.

1) Milk and milk drinks
There are dairy drinks, not only with added sugar, but also with syrup and whipped cream. From such a cocktail you can gain extra pounds, but not at an accelerated pace. As scientists have found, regular milk contributes to weight gain. Of course, milk is good for children. If you decide to lose weight, stop eating oatmeal.

2) Coffee with cream
It should be noted that natural black coffee does not put on pounds. You can gain weight only from additives that you are used to adding to your coffee drink. This could be regular sugar, cream, syrup, etc. If you want to lose weight, start drinking coffee without additives.

3) Store-bought juices
Do you sit on and drink juices all day? It is a big misconception that you are trying to lose extra pounds. Before drinking juices, read the ingredients on the packaging. It is necessary to take into account that the juice contains sugar, dyes and preservatives, which will help you gain weight quickly.
If you want to lose weight, you need to drink only freshly squeezed juices.

4) Carbonated drinks
During the hot season, everyone is used to drinking carbonated drinks. In fact, this is a very difficult thing to give up. This drink contains a large amount of sugar. A glass of soda has the same calorie content as one cream cake. Therefore, if you really want to drink, you need to buy regular mineral water or still water.

5) Alcoholic drinks
Everyone knows about the “beer belly.” If you drink beer in large quantities, you can quickly gain weight. Wine is also a drink and contains a lot of sugar. Vodka is the most high-calorie drink, so those who drank vodka in the evening don’t want it in the morning.

If you decide to lose excess weight and get your body back to normal, it is best to limit yourself to drinking regular non-carbonated water or green tea without sugar.

There are healthy products. And there are those that only masquerade as such. There are dietary products that help us fight excess weight. And there are those that help us accumulate this fat. Here are a few of these foods that at first glance seem harmless, but in fact cause great harm by causing us to store fat. Especially considering that they can masquerade as healthy food.

Instructions

Pastries and cream pies. When we eat a cake with whipped cream or buttercream, we get a huge amount of carbohydrates and fats at the same time. Carbohydrates cause a sharp rise in blood sugar levels. In response, the body releases the hormone insulin into the blood, which causes fat cells to store. As a result, the body receives all the energy it needs for life from carbohydrates, and fat is deposited in problem areas. Plus, they are poorly absorbed and disrupt the metabolism in the body.

Sausage and frankfurters. They create the illusion that we are eating meat when we eat another sausage sandwich. In fact, they consist mainly of offal, skin and fat. These products are designed by manufacturers so that we consume them as much as possible, playing on ease of use, price, and as a result, by absorbing them, we consume a large amount of fat in its pure form.

Potato chips. Even when preparing chips at home, you will end up with a product that is unsafe for your figure due to the large amount of starch, fat and salt. And in industrial production, with a minimum of potatoes, there is a huge amount of chemical additives and spices that force us to eat them in unlimited quantities. But just 100 grams of chips contain half the daily fat requirement.

Alcoholic cocktails. 1 gram of alcohol contains 7 kcal. This is almost the same as 1 gram of fat. The secret is that if you take alcohol in its pure form, then these calories are not stored anywhere. But as soon as alcohol is combined with soda, syrup and fruit juice, as in the case of a cocktail, the body gets a double whammy. In addition, alcohol removes psychological inhibitions and awakens appetite.

Sweet carbonated drinks. Their secret is... They contain so much hidden sugar that with the same amount of it in tea or coffee, you would not be able to drink it. A chilled carbonated drink is the amount of sugar, and makes it unnoticeable. Gases cause appetite, the drink tastes better and we drink it in unlimited quantities, harming our pancreas and disrupting metabolism.

Margarine. It would seem that, unlike butter, which contains cholesterol, margarine is made from vegetable fats. But we forget that margarine is made by hydrogenating vegetable fats. And this is not only simply stuffed with fats, but also very harmful to living cells of the body. In addition, unlike butter, which contains vitamin E, there is nothing healthy in margarine.

Sugar. A completely useless product. In itself it does not cause harm. But in other products, in addition to extra calories, it is very toxic. We justify ourselves by saying that we need glucose. But the body can get glucose from anything, both from an apple and from millet porridge. A glass of tea with sugar should be taken only as a single dose for severe physical exhaustion.

Lamb is mistakenly considered a dietary product. However, it is in no way inferior to pork. It’s just that her fat is hidden in the meat fibers, and it seems to us that if we don’t see the fat in its pure form, then it’s not there. But here you can cheat a little with the cooking method. If you fry meat on a grate, allowing the fat to melt and drain into a pan, this is one thing, but if you cook lamb in the form of pilaf, then all the fat goes into rice, which already contains a huge amount of carbohydrates.

Fruit juices. We are taught from childhood that juices are healthy, especially freshly squeezed ones. In fact, they contain a large amount of sugar, and do not contain any fiber or vitamin C, by the way, either, because... it breaks down on contact with air. They are drunk in large quantities, because... they are healthy, and these “healthy” juices contribute to obesity, no worse than soda.

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If you don’t feel like going to work at all, your head hurts, your brain refuses to work, and your legs feel weak, then you’re sick. Any disease can cause some damage to health, even if it is the most common runny nose. Therefore, it is necessary to learn how to properly recover at home and at the same time increase immunity.

How to treat yourself at home

As soon as the calendar winter ends, people relax and do not try to protect themselves from various viruses that continue to hover in the air in search of their victims. Even if it hasn’t bothered you throughout the winter, that doesn’t mean you won’t get sick in the spring or even. Moreover, according to statistics, many people begin to get sick in the spring. During this period of time, the body is relaxed by constant vitamin deficiencies; damp air promotes the rapid proliferation of pathogenic microbes and viruses. A cruel joke can also be played by a great desire to take off your hats and dress lighter on the first sunny days of spring. As a result, typical “spring symptoms” are felt: heaviness in the head, pain and tickling, runny nose and cough.

If you also feel one or more of these symptoms, you should not self-medicate. You don’t need advice and recommendations from work colleagues, neighbors, friends and even close relatives, unless, of course, they are doctors. All this advice will be given with good intentions, but you need to remember that the mildest cold, which was not treated correctly, can develop into a serious pathology.

The same can be said about milk. This product deactivates the action of many medications. For example, antibiotics washed down with milk are absorbed by only 20%.

Under no circumstances should you take medications with Pepsi, Coca-Cola, coffee drinks, natural or packaged juices.

To speed up recovery, it is very important to drink plenty of fluids. This can be regular bottled water at room temperature, fruit drinks or herbal infusions. All these drinks cleanse the body of various toxins that are released by pathogenic bacteria.

Bodybuilders (bodybuilders) also use nutritional mixtures and protein shakes. Their advantage is that you get pure protein. However, there is a drawback - such proteins are unnatural. They can give results, but “living” on such mixtures is not easy. They cannot replace natural proteins: beef, chicken breasts, eggs, cheese, cottage cheese.

Carbohydrates

Porridge, fruits, bread and cereals provide the body with energy reserves. Without energy there is nothing to do during training. However, for best results, you need to get most of your carbohydrates in the first half of the day (about 70%). If you start your morning with rice, oatmeal or buckwheat porridge, you will get a boost for the whole day. Whole rye bread should be preferred to traditional white bread - it contains a lot of vitamin B6 and is better absorbed by the body.

Important Supplements

Amino acids and vitamins can speed up life processes significantly. Along the way, they will protect your body from stress caused by training and illness, and allow your intellect to work more intensely. It's funny - strength training usually promotes active intellectual work. By strengthening one's body, one can best help one's brain. You can buy a multivitamin complex at your nearest pharmacy. You can stock up on amino acids at a specialized sports nutrition store.

Sports mode and recovery

Often, athletes who want to gain muscle mass as quickly as possible simply forget to rest and train every day. But muscles grow when the athlete recovers. Don't forget about the importance of rest, give yourself completely to it. A relaxing massage, yoga, healthy sleep, and reading can significantly saturate your life and contribute to the growth of muscle mass.

1. fast metabolism;


2. bad habits (smoking and drinking alcohol);


3. poor nutrition;


4. rachiocampsis. This problem occurs in every second inhabitant of the planet. However, in some cases, the spine becomes curved exactly where it comes into contact with the digestive system. In this case, special physical exercises and massage recommended by a doctor can help;


5. malnutrition;


6. mental problems. Often, because of this, a person not only cannot gain weight, but also rapidly loses kilograms. While he is physically healthy, his mental health issues mean he has difficulty gaining weight. In this case, you should immediately contact a psychologist who will help you sort everything out;


7. disruption of the gastrointestinal system. Mainly leads to lack of appetite and bad food. In addition, it is difficult to digest. Problems with stool are often observed. Since it is very difficult to gain weight in these conditions, it is best to consult a doctor who will identify the cause and methods of treatment.

You can get rid of some problems on your own, but others are best dealt with under the supervision of a doctor, following his recommendations.

In what cases is weight gain a necessary measure?

A slender, fit figure, according to popular belief, looks more attractive than having extra pounds. However, excessive thinness not only looks less appetizing, but also causes its owner a lot of trouble, which is mainly related to health. You should think about how to gain weight if:

• menstruation is irregular;


• there is an unhealthy skin color, sore nails and hair;


• excessive fatigue;


• there is a lack of strength;


• there are long-term illnesses. This primarily indicates that the immune system is extremely weakened;


• It takes a long time to get pregnant.

Thinness is not the only reason that causes the problems described above. However, if there is a lack of weight, then most likely this is the problem. In any case, these factors should be the first call indicating that you need to contact a specialist.

The right diet for weight gain

The desire to normalize your weight must be accompanied by a willingness to change your diet: you will have to give up some foods, while others, on the contrary, should be included in the list of “necessary foods.” High-calorie foods containing carbohydrates and proteins are best for this. Be sure to use:

• potato;


• legumes;


• eggs;


• chicken;


• brown rice;


• herring (even if you haven’t eaten it before);


• bread;


• pasta;


• vegetables and fruits;


• dairy products.

It is best to avoid junk food. It will not only have a bad effect on your health, but will also cause the formation of fatty deposits. Fatty foods and fast food should be on the black list.

Simple rules

Any way to gain weight must rely on three components:

1. correct lifestyle;


2. playing sports;


3. healthy eating.

A healthy lifestyle involves giving up bad habits, such as drinking alcohol and smoking. Stress should be avoided whenever possible. The importance of getting enough sleep should not be underestimated. You should sleep at least 8 hours a day. If possible, try to get more rest.

You don't have to visit a fitness center to exercise. You can exercise at home, the main thing is to choose the right course of exercises.

Nutrition represents the key to how to gain weight under conditions. Advice to eat a lot, forcing yourself to eat food by force, will not only not help, but will also have a negative impact on your health, thereby aggravating the situation. You just need to follow some recommendations:

• eat at least 2 times a day;


• Be sure to have a snack between meals. The following are good for this: peanuts, dried fruits or almonds;


• You should drink 3-4 glasses of milk per day;


• It is recommended to increase food portions slightly;


• If possible, you should eat at the same time;


• 1.5 -2 hours after eating you can drink protein shakes.



To “get better”, you need to eat food more often than ever. Gaining weight is not a quick process. But you have access to a dish of any cuisine and any quantity: fried, flour, sweet. However, it is worth saying that eating food in large quantities is harmful to the body. It is also necessary to eat not only high-calorie foods, but also healthy ones. This is extremely important because... You can get various diseases related to the stomach.

So, the first step to gaining weight is to increase your food intake by exactly 2 times. If you used to eat 2 eggs for breakfast, now you have 4. If you ate 1 cutlet for dinner, now you have 2, etc. This will allow your body to consume more calories, which are so important when gaining weight. It is also worth considering that it is more correct to eat food according to a special rule - less, but more often. Try to eat every 2-3 hours. Thus, the body will better absorb food.

The second step is to purchase large plates. Large plates will make it easier to eat large amounts of food. Just as small plates help those losing weight, large plates help those gaining weight.

The third step is the obligation to eat food immediately after training. It is very important! If you do not do this, then a slowdown in recovery processes is inevitable. And this, of course, will greatly affect weight gain. It is also worth considering that you need to eat every morning. This is the fundamental rule of weight gain.

The fifth step is choosing the right food. This is extremely important in gaining weight. It is better to eat less high-calorie food than a lot of non-calorie food. So, eggs top the list of healthy foods, followed by peanuts, chicken breasts, dried fruits and lean red meat. Eating this food will speed up the process of weight gain.

One of the components of proper weight gain includes tracking all actions and food consumed. If you don't do this, your set may progress to obesity. You should also monitor your cardio exercises. If this is not done, then excessive stress on the body can lead to slower weight gain.

Summarize. To gain weight, you need to eat more, namely, double your food portions. Eating food in the morning is a must when gaining weight. It is very important to distribute food throughout the day and eat every 2-3 hours. To gain weight correctly and quickly, you should choose the right foods in your diet.

Tip 20: How to get better in a short time and without harm to your health

The answer to the question of how to get better quickly depends on what exactly caused the problem. The reasons for thinness can be different. But usually this is some kind of disease, heredity or an incorrectly formulated diet. If low weight is a consequence of an illness, the situation, of course, needs to be corrected exclusively in cooperation with a doctor. For hereditary thin people, as well as those who eat improperly, you can try to gain weight on your own.

So, how to recover in a short time and what needs to be done for this? The procedure for those who want to gain weight should be something like this:

1. Those who lead a sedentary lifestyle first need to slightly increase the load on the body. For example, such people can start running in the morning. Moderate physical activity is a good way to speed up the process of food absorption by the body. Those who decide to try to gain weight simply by introducing high-calorie foods into their diet without increasing exercise run the risk of not getting a beautiful figure, but simply getting cellulite.
2. Next, those looking for an answer to the question of how to gain weight should calculate the approximate number of calories consumed per day. To do this, you can use, for example, the table below. Also on sale today are special devices that show a person’s energy expenditure.
3. At the final stage, you should develop your diet in such a way that the number of calories consumed slightly exceeds the number of calories burned.

When drawing up such a diet, you must, among other things, adhere to the following rule: you need to increase the amount of fiber, proteins and carbohydrates in your diet, not so much fat. The fact is that fatty and fried foods are poorly absorbed by the body, creating a feeling of fullness that does not correspond to reality.

Of course, you shouldn’t exclude such dishes from your diet completely. But it is best to eat fatty or fried foods by adding some spices to it. You can also drink a cup of sweet hot tea after such lunch. It is believed that both spices and tea are products that significantly improve digestion.

How to gain weight at home: high-calorie foods

To gain weight quickly, you should definitely include in your diet:

• eggs with spices;
• potato;
• durum pasta;
• Rye bread;
• yoghurts, cheese braids;
• cereal porridge;
• hot chocolate.

And, of course, the menu should include meat as the main source of protein. To improve digestion, in addition to spices and tea, you can also use fruits.

The food itself for thin people should be not four, but six times a day. Between breakfast and lunch, lunch and dinner, you need to have snacks. You should eat something high-calorie 2 hours before bedtime.

How to get better without harming your health

By properly planning your diet, you can get better quite quickly. The main thing is, of course, not to overdo it. Those who want to gain weight should also remember that gaining more than 1 kg per week can greatly harm your health. When performing calculations, it is worth considering that 1 kg of human weight corresponds to approximately 7.5-9 thousand kcal.

Of course, the above figures are very approximate. The article itself is nothing more than a recommendation, and not an exact guide for those who want to know what to do to get better. Developing a weight gain diet is best done in collaboration with an experienced professional nutritionist. Well, or, as a last resort, buy accurate scales and carefully monitor changes in weight every day.

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Gaining weight and getting fat are two different things when it comes to skinny girls. The general epidemic of weight loss does not affect one type of people with an ectomorph physique - they are distinguished by a narrow chest, shoulders and hips, long limbs and a small percentage of subcutaneous fat.

The downside of being thin

The bad sides of being overweight are known to many. But thin people, in addition to visual discomfort, may experience low blood pressure, a feeling of chilliness, dizziness, and weakness.

They get tired quickly, and any physical discomfort indicates a lifestyle problem:

1. lack of nutrients;
2. lack of physical activity;
3. stress or poor sleep.

Genetics plays an important role in how quickly a girl can gain weight. Ectomorphs are prone to gaining fat, so for a girl to gain weight in a week - quickly and due to the wrong food - means ruining her shape, getting a golife, a fold near the navel and on the sides.

Excess fat accumulated through poor nutrition makes your figure unharmonious, but not as juicy as you would like.

How can a girl gain weight correctly?

The best choice for girls who want to increase their physical parameters is to increase muscle mass. It will not be possible to achieve significant results in a week; muscles do not grow quickly. However, this is the only way you can not only gain weight, but also stay healthy, control the amount of fat with any body parameters.

What will gain muscle gain for a skinny girl? The legs will be curly, with a minimum amount of fat, smooth skin, the butt will become rounded, due to which the waist will be better defined. Working on the muscles of the back and shoulders will make the silhouette X-shaped, ideal.

Is it possible to turn into a masculine creature in the gym? No. A woman does not have enough male hormone testosterone to become muscular!

Strength training will not make a girl a bodybuilder, but it will help her gain weight quickly and have an appetizing figure. To quickly put on weight for a girl, you don’t need a lot of effort: don’t move for a week, eat more carbohydrates, and everything eaten in excess of the prescribed level of calories will definitely go into fat. Almost 70% of girls do this regularly, then intend to lose 10 kg two weeks before summer. If nature has gifted you with a fast metabolism, you can allow yourself excess, but for the time being.

Until about the age of 20, the body forgives a lot, but remembers. Until the age of 20, you don’t have to play sports, since the body is still in the development stage and maintains muscles. Having crossed this age barrier without training, you can encounter cellulite, even for a thin girl. Therefore, sport is a way out of any situation.

How quickly do you gain muscle mass?

Gaining up to 1 kg per week is the norm. In this case, 500 g will be muscle, and another 500 g will be fat. But it all depends on the individual characteristics of the body.

The tips listed below will help a girl gain weight as correctly as possible - quickly and without harm to her health:

Nutrition is the key to changing your figure, and training is the key to sculpting your body. Don't try to see weight gain too quickly.