How to gain weight for a girl at home quickly, without harm to health. Preparations for gaining muscle mass, nutrition

Principles and rules of weight gain

The human body can gain weight by increasing the amount of food consumed, but sudden changes in body shape are usually not sustainable.

The key to healthy weight gain is choosing nutrient-dense foods. Consuming high-calorie foods such as soft drinks, candy, and chips is not a successful way to build muscle, strengthen bones, or repair tissue after surgery.

To gain weight wisely, you need the nutritional strength of all food groups:

• Proteins are one of the main “building” materials in the human body. High protein foods include meat, fish, eggs, lots of dairy products, and legumes.
• Carbohydrates – energy recharge for the nervous system and the whole body. Receiving a large amount of carbohydrates, a person quickly gains weight.
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• Fats are a storehouse of thermal energy. To increase body weight, your diet should include both plant and animal fats.

For harmonious weight gain, sleep should be at least 7–8 hours, but you shouldn’t forget about daytime sleep either.

To get better in a short period of time, you need to follow the right diet and change your lifestyle.

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What foods can and cannot be eaten

The list of foods that stimulate weight gain includes the following:

• whole unprocessed cereals;
• rolls and bread made from white flour;
• legumes;
• vegetable oils;
• milk and fermented milk products with a high percentage of fat (cream, sour cream, cottage cheese, sweet yogurt, kefir, processed and hard cheeses);
• nuts and seeds;
• honey;
• canned vegetables and fruits;
• sausages;
• fatty sauces;
• fresh vegetables and fruits saturated with vegetable fats;
• salo;
• liver;
• seafood;
• meat (any);
• cookies, cakes and sweets;
• sweet syrups;
• smoked meats;
• salty fish;
• pasta.

What girls who have chosen the right diet to gain weight should not eat:

• French fries;
• chips;
• store-bought hamburgers;
• store-bought pizza;
• instant noodles and purees;
• breakfast cereals in boxes;
• chewing candies and bars with fillings;
• store bought popcorn.

Despite the fact that these foods are high in calories, they need to be removed from the diet. All of them are prepared with the addition of chemicals, which have a bad effect on the functioning of the body, in particular the digestive system. They also increase the likelihood of developing:

• diabetes;
• malignant and benign tumors;
• diseases of the oral cavity;
• osteoporosis;
• cardiovascular pathologies;
• atherosclerosis;
• degenerative changes in the liver;
• infertility;
• hormonal imbalance.

To avoid such unpleasant consequences, it is best to include in your diet dishes that you prepare yourself from healthy and wholesome foods.

How to adjust your lifestyle

Emotional condition . Weight loss in thin girls directly depends on their psycho-emotional state. Constant stress and bad mood do not contribute to weight gain. For weight gain to be permanent, you need more positive emotions. Against the background of a positive emotional state, the body will rebuild itself much faster and begin to gain physical mass.

Abuse of bad habits . When fighting for every kilogram, the damage caused by bad habits is very often underestimated. These habits lead to a constant feeling of stress and thereby speed up metabolism. Quitting smoking will speed up the gain of the desired kilograms.

Physical activity accompanied by physiologically unjustified energy expenditure . Aerobics, dancing and other types of aerobic exercise do not affect muscle growth. This means that a person expends a large amount of energy and loses even more weight.

Therefore, it is worth abandoning this kind of physical activity and giving preference to those sports that help increase muscle mass (fitness, swimming).

Target . Self-confidence and a positive attitude are a significant part of success in the fight against thinness. It is impossible to achieve results without believing in yourself. You won’t be able to achieve a healthy, beautiful body in a couple of weeks, but every positive result will bring a feeling of joy and contribute to the desire to further work on yourself.

How to quickly gain 5 kg for a skinny girl

A girl can quickly gain 5 kg of weight at home if she follows a simple formula - sports plus diet. The diet should be high in calories, but since refined food is empty, i.e. It contains few useful substances and should be excluded.

Deciding on the type of products that provide maximum weight gain can only be done individually.

But the menu must certainly meet the following requirements:

• porridge and egg dishes should be included in the breakfast menu;
• lunch consists of first courses, side dishes and high-fat meat or fish dishes;
• dinner - foods with a lot of protein;

• snacks - liquid food, sandwiches and sandwiches, cheeses and nuts.

To gain weight, you need to eat at least 3 times a day and don’t forget about snacks.

Strength exercises will speed up weight gain and improve your figure. To make sure that excess calories go into muscles and not just into fat cells, you need to visit the gym 2-4 times a week.

Menu for the day

Thin girls, unlike obese people, are allowed to eat everything on a proper diet. If it is difficult to decide what to eat during the day to gain weight, you can use a ready-made example of a daily menu.

Breakfast

For the first morning meal it is suitable:

• omelette with tomato slices;
• ham and butter sandwich;
• cookies or sweets;
• hibiscus with a spoon of honey.

Lunch:

• cheesecakes with sour cream;
• smoothie of oatmeal, banana, honey and 2/3 cup orange juice;
• 1-2 any fruits.

Dinner

For lunch you can eat:

• broth soup with meat;
• 2-3 slices of bread;
• any sweets.

The meal is washed down with compote or freshly squeezed juice.

Dinner

Before going to bed, it is recommended to prepare:

• canned stewed meat;
• wheat porridge;
• milkshake.

Snacks

You should have snacks between main meals, even if you don’t feel hungry. The following food is suitable for this:

• nuts;
• fresh sweet fruits;
• milk chocolate;
• raisin;
• dried fruits;
• sweet pastries;
• candies;
• cookie;
• sweet crackers.

You can replace snack foods with drinks suitable for weight gain:

• fruit drinks with sugar;
• water with added sweet jam;
• kvass;
• compote with honey;
• fresh juices;
• smoothie.

If desired, you can eat something prepared between meals, such as a sandwich, spring rolls, pancakes, or vegetable salad. The same food is also suitable for an afternoon snack.

When and how to eat

Stable weight gain without reviewing the diet and further correction is not possible. Weight gain occurs when there is an excess of nutrients in the body. However, if nutrition is uncontrolled, fat folds will begin to appear on the body, which will significantly spoil the figure. To avoid this, you need to watch your diet and do strength exercises.

How to gain weight for a girl at home - stick to a diet based on energy-intensive foods. These are foods that contain a lot of calories compared to their weight. You should eat at least 4 times a day, and portion sizes are also increased. If there are not enough calories, you will not be able to gain weight in a short time.

Snacking at night will help you gain weight, but don't overload your stomach. At night, it is advisable to eat dairy products with a high percentage of fat. Protein intake is required to increase muscle mass, not just fat. Carbohydrate-containing products should be included in the menu of dishes in the first half of the day.

Weight Gain Products

Squirrels

To gain weight, your body needs the main building material - protein. Remember how breastfeeding babies recover quickly? They absorb a volume of milk equal to 1/5 of their body weight per day.

A young body needs more calories to develop. Girls under 25 years old need about 2000 cal per day with a sedentary lifestyle, about 2400 with an active lifestyle. When gaining weight - at least 3000.

It is no coincidence that one of the ways to gain weight for a girl with acute weight loss is to regularly consume 3 glasses of infant formula. Or a more familiar drink - full-fat milk (cow's, goat's, and if you can get it - high-calorie and nutritious buffalo milk).

Your diet must include:

• dairy products: country or store-bought sour cream 25% fat, butter, cottage cheese, kefir
• chicken and quail eggs, and nutritionists allow the consumption of two to eight eggs per day when building muscle mass
• seafood and fatty fish, which must be included in the diet at least twice a week, as an option, fish oil
• first courses of beans: peas, beans, lentils
• meat: chicken, pork, veal, turkey

Carbohydrates

A variety of porridges cooked in milk and butter will help you gain weight without harming your health. A good option is rice, which will help saturate the body with carbohydrates. To increase the calorie content of the dish, you can cook the cereal in broth.

Feel free to introduce pasta and white bread into your diet. Many plump women may be jealous, because delicious baked goods will not harm you. However, don't overdo it! The amount of carbohydrates introduced into the diet for weight gain should not exceed 55% of all food eaten daily.

Chocolate

From time to time you can treat yourself to high-quality dark chocolate based on natural cocoa butter. It is better to avoid sweets with trans fats.

Vegetables

When preparing dishes, add more vegetables, stew them, boil them, bake them, and eat them in salads. It is recommended to actively introduce into the menu not only potatoes rich in starch, but also melons, cabbage, beets, and carrots. In vegetable salads, add sour cream or olive oil, which contains a lot of vitamin E - a stimulator of good metabolism.

Beverages

Between snacks, drink sweet tea and fruit drinks. Juices with pulp are recommended. Be sure to drink non-carbonated clean water - about 2-2.5 liters per day for normal metabolism.

Fruits and nuts

Eat persimmons, melons, apricots, bananas, dates, rich in vitamins and fiber for normal digestion. Dried fruits are a real storehouse of complex carbohydrates - an excellent snack option. Combine dates, dried apricots, and raisins with nuts and seeds, which are rich in essential acids - an important element in protein synthesis.

What to eat: foods

Nutritionists advise how to gain weight for a girl at home. They recommend eating foods high in calories.

Here are some high-energy foods that are suitable for weight gain:

• nuts: almonds, walnuts, macadamia nuts, peanuts;
• dried fruits: raisins, dates, prunes, dried apricots;

• high-fat dairy products: whole milk, full-fat yogurt, cheese, cream;
• fats and oils: extra virgin olive oil and avocado oil;
• whole grains such as oats and brown rice;
• meat: chicken, beef, pork, lamb;
• coconut milk, peanut butter, avocado;
• chocolate and confectionery.

It's best to eat plenty of protein, fat, and carbohydrates at every meal.

Dried fruits

Dried fruits are fruits that have had almost all of their water removed through various drying methods.

What's left is a high-calorie snack that, despite its small size, is very nutritious. In fact, research shows that dried fruit contains 3 to 5 times more micronutrients than fresh fruit (7).

Since dried fruits are energy dense, they are great for people trying to gain weight. However, they contain high amounts of natural sugars, so to minimize the potential negative impact on blood sugar levels, it's best to pair them with a source of healthy fat or protein (8).

Here are some high calorie dried fruits that will help you gain weight.

Dates

Dates are small, cylindrical fruits of the date palm that grow in tropical areas.

They are usually sold dried in most countries and are rich in nutrients.

One date (24 grams) provides the following nutrients to the human body (9):

• Calories : 66.5 kcal
• Protein : 0.4 grams
• Fat : 0.1 grams
• Carbohydrates : 18 grams
• Fiber : 1.6 grams
• Potassium : 4% of RDI
• Magnesium : 3% of RDI

These fruits are also a good source of copper, manganese, iron and vitamin B6.

Given that dates are usually sold dry, they have a long shelf life, making them a versatile food that can help boost your calorie intake. They make an excellent binder in baked goods or can be used on their own.

Try eating dates with almond butter and coconut for a healthy, high-calorie snack.

Prunes

Prunes are dried plums that contain a large amount of nutrients.

A 30-gram serving of prunes contains the following nutrients (10):

• Calories : 67 kcal
• Protein : 0.6 grams
• Fat : 0.1 grams
• Carbohydrates : 18 grams
• Fiber : 2 grams
• Vitamin K : 14% of RDI
• Potassium : 4.4% of RDI

Prunes are also known for their ability to relieve constipation. The fiber it contains can help increase the bulk of your stool and speed it through your intestines (11).

Prunes have a long shelf life and are easy to add to your diet, making them an easy way to increase your calorie intake and promote healthy weight gain. It tastes great on its own, but you can also enjoy it in your favorite salads, smoothies, and baked goods.

Dried apricots

Dried apricots are dried apricots.

A 30-gram serving of dried apricots provides the following nutrients (12):

• Calories : 67 kcal
• Protein : 0.8 grams
• Fat : 0.1 grams
• Carbohydrates : 18 grams
• Fiber : 2 grams
• Vitamin A : 6% of RDI
• Vitamin E : 8% of RDI

In addition to being a great source of calories, dried apricots are a good source of beta-carotene, lutein, and zeaxanthin, three plant pigments that support eye health (13).

Dried apricots make a great afternoon snack and go well with nuts and cheese, which can also help you gain weight as they are good sources of calories and fat.

Dried figs

Dried figs are a popular fruit with a sweet but mild flavor.

A 30-gram serving of dried figs contains the following nutrients (14):

• Calories : 70 kcal
• Protein : 1 gram
• Fat : 0.3 grams
• Carbohydrates : 18 grams
• Fiber : 3 grams
• Potassium : 4% of RDI
• Calcium : 3.5% of RDI

Dried figs are delicious on their own or can be added to oatmeal, yogurt or salads. It also goes well with cheese and crackers.

Some people prefer to soften dried figs by boiling them in water for up to 10 minutes.

Raisin

Raisins are dried grapes of different sizes and colors.

A 30-gram serving of raisins contains the following nutrients (15):

• Calories : 85 kcal
• Protein : 1 gram
• Fat : 0.1 grams
• Carbohydrates : 22 grams
• Fiber : 1 gram
• Potassium : 4.5% of RDI
• Iron : 3% of RDI

Raisins are also a good source of copper, manganese, magnesium and many B vitamins.

Adding raisins to your diet is an easy way to increase your calorie intake. It tastes great and goes well with nuts, yogurt, cheeses, salads and oatmeal.

Raisins from sultanas

Sultana raisins are another type of dried grape.

A 30-gram serving of these raisins provides the following nutrients (16):

• Calories : 91 kcal
• Protein : 0.7 grams
• Fat : 0 grams
• Carbohydrates : 22 grams
• Fiber : 0.7 grams
• Iron : 4.2% of RDI

Eating sultana raisins is a convenient way to increase your calorie intake. Eat it alone or combine it with nuts, yogurt, cheeses or salads.

Corinka (raisins)

Corinth is a small, sweet, dried grape variety called "Black Corinth".

Despite its small size, it has a powerful, sweet-tangy flavor, making it quite versatile.

A 30-gram serving of cinnamon contains the following nutrients (17):

• Calories : 79 kcal
• Protein : 1.14 grams
• Fat : 0.1 grams
• Carbohydrates : 21 grams
• Fiber : 2 grams
• Copper : 15% of RDI
• Iron : 5% of RDI

Corinca is also a good source of zinc, potassium, magnesium and other trace minerals.

Try adding cinnamon to yoghurts, toppings and baked foods to increase their calorie content. These grapes can also be served with nuts and seeds as a tasty snack between breakfast and lunch or after lunch.

Summary:

Dried fruits such as dates, prunes, dried apricots, figs and various types of raisins contain more calories than their fresh counterparts, making them an excellent option for healthy weight gain. Additionally, they tend to contain 3 to 5 times more micronutrients.

Sample menu for the week

A correct and balanced menu will allow you not only to gain weight in the shortest possible time, but also to maintain it. This type of diet for girls will be a good reason to forget about all prohibitions and pamper yourself with high-calorie foods.

Monday

• Breakfast : 2 egg omelet, smoked chicken and cheese sandwich, a glass of sweet herbal tea or fruit drink.
• Dinner: vegetable soup with meat broth - 300 g, 200 g of fried veal with 100 g of mashed potatoes, one banana, jelly.

• Afternoon snack : a glass of homemade yogurt, 150 g of hazelnuts.
• Dinner : chicken chop – 100 g, garnished with canned sweet corn – 150 g, 3 pieces of toast with jam or jam, tea with cream.

Tuesday

• Breakfast : millet porridge with milk - 220 g, cashew nuts - 50 g, a glass of sweet coffee, pear.
• Lunch : carrot casserole – 300 g, mushroom soup – 200 g, vegetable salad – 150 g, milk jelly.
• Afternoon snack : melon – 250 g, a glass of cocoa with milk.
• Dinner: buckwheat porridge with milk and butter – 250 g, biscuits – 100 g, a cup of full-fat milk.

Wednesday

• Breakfast : 2 egg omelet with cheese and herbs – 200 g, carrot salad – 250 g, oat jelly – 100 g.
• Dinner: borscht – 250 g, pork schnitzel – 180 g, fruit smoothie, two walnuts.

• Afternoon snack : 100 g dates, vanilla ice cream – 150 g, fermented baked milk – 100 g.
• Dinner : rice – 100 g with stewed liver – 100 g, lemon jelly – 100 g, biscuit – 100 g.

Thursday

• Breakfast : donuts with sour cream – 200 g, apple, glass of coffee with cream.
• Lunch : noodle soup with mushroom broth – 200 g, chicken dumplings with sour cream sauce – 250 g, fruit juice – 100 g.
• Afternoon snack: squid salad – 200 g, two toasts with Nutella – 160 g, a glass of full-fat kefir and 50 g of raisins.

• Dinner : vegetable salad with olive oil – 220 g, pasta with cheese – 200 g, milk jelly 100 g.

Friday

• Breakfast : oatmeal with milk - 200 g, a sandwich with butter and ham, a glass of sweet coffee.
• Dinner: pearl barley soup – 300 g, boiled potatoes – 180 g, chicken meatballs – 170 g, milk jelly – 220 g.
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• Afternoon snack : biscuit cookies – 300 g, glass of sour cream – 110 g.
• Dinner : sandwich with tomato, tuna and mayonnaise – 150 g, compote – 150 g.

Saturday

• Breakfast : omelet of 4 eggs with cheese - 350 g, biscuit with condensed milk - 200 g, a glass of milkshake or cocoa.
• Dinner: creamed mushroom soup – 260 g, salad with pineapple and chicken, a glass of sweet tea.

• Afternoon snack : assorted nuts – 100 g, vegetable smoothie.
• Dinner : pasta with seafood – 250 g, vinaigrette – 100 g, tea with herbs.

Sunday

• Breakfast : semolina pudding with cottage cheese – 250 g, a glass of full-fat milk.
• Lunch : green borscht or cabbage soup in meat broth – 200 g, potato casserole – 200 g, piece of boiled chicken – 100 g, vegetable juice – 100 g.
• Afternoon snack: chocolate pudding – 150 g, dates – 250 g.

• Dinner : roast chicken – 250 g, salad of vegetables and walnuts – 150 g, herbal tea with sugar.

The main thing in weight gain is diet and food.

Sample menu for weight gain

Breakfast

Option 1. Sweet coffee with cream, a bun and toast with jam.

Option 2. Hercules with honey, with nuts and pieces of fruit.

Option 3. Rice milk porridge with butter, fruit.

Lunch

Option 1. Pie with meat or vegetables.

Option 2. Pasta with meatballs.

Option 3. Omelet with cheese, tomatoes.

Dinner

Option 1. Fish soup, macaroni and cheese, white bread.

Option 2. Soup with pasta and meatballs from beef and pork, with sour cream. Vegetable salad, white bread.

Option 3. Borscht with sour cream, mashed potatoes with fried fish.

Afternoon snack

Option 1: Popsicles, sunflower or pumpkin seeds. Fruit yogurt, banana.

Option 2. Sandwich with ham and greens.

Option 3. Milk with oatmeal cookies, gingerbread.

Dinner

Option 1. Meat baked in the oven, with vegetable salad, bread. Fruit dessert with honey.

Option 2. Fish with rice, bread, fruit.

Option 3. Buckwheat with milk, dried fruits, bread and butter.

Second dinner

Option 1. A glass of full-fat milk.

Option 2. A glass of fermented baked milk or kefir.

Option 3. Yogurt.

It is important to combine a weight gain diet with exercise.

What to consider when creating a menu

The most important thing when creating a menu for quick weight gain is that all dishes should be high in calories and contain vitamins and amino acids. The weight of portions is increased by 2.5 times. Snacks before bed are also encouraged by nutritionists, and dairy and meat products should be of the highest fat content.

This calorie table will help you create a menu that will make it easy for a girl to gain weight at home.

The problem is that people on a diet with a monotonous menu are much more likely to experience nervous tension and loss of strength. Therefore, the menu for increasing body weight should be diversified with various variations of dishes, using spices, sauces and seasonings. The tastier the food, the easier it is to eat large quantities of it.

Diet for weight gain for women

Many women believe that they can gain weight in less than a month solely by eating desserts and fruits. This is the wrong approach, because all of these are foods that increase blood glucose levels. If you stick to such a diet, sooner or later it will lead to diabetes.

Many specialists recommend a protein diet. It involves increasing daily energy value by only 300-500 kcal. It includes the following products that promote weight gain:

• kefir;
• yogurt;
• cheese and cottage cheese of medium and high fat content;
• some types of fish (tuna, trout, cod);
• meat;
• bird.

A woman who wants to gain weight on this diet can offer the following menu:

To get the required portion of vitamins, you can add some berries to cottage cheese or kefir. Lemon during the cooking process, fresh herbs, etc. go well with seafood. If it is difficult for a girl to follow such a diet or it causes disturbances in the digestive processes, you should urgently consult a doctor.

How to gain weight with a fast metabolism

1. When faced with the problem of slow weight gain, most people do not think that one of the reasons may be the large amount of caffeine contained in their daily diet. It stimulates metabolism, and extra pounds are burned off in a short time.
2. Cellulose. Products containing a large amount of fiber, such as pasta, flour dishes, whole grain cereals, should be present in the daily diet of everyone who wants to gain weight.
3. Protein is an important building element. Do not neglect proteins; they should make up at least 40% of the diet.
4. Metabolic failure. It’s quite easy to confuse your body by increasing the number of snacks throughout the day.
5. Reducing the intensity of the load in the gym. Time spent in the gym is reduced to 20 minutes. Running should be replaced with race walking, and all cardio training should be eliminated.

6. Reducing dairy products in your diet will slow down your metabolism.

By following simple rules, you can notice a positive result in a short period of time.

Rules for gaining weight with gastritis

Gastrointestinal diseases complicate the task of gaining weight, but following simple rules for gaining weight during gastritis will make this task easier:

• A proper diet is one of the main parts of success. You should eat at least once every 3 hours, all food should be thoroughly chewed to facilitate its digestion by a stomach weakened due to illness.
• Reduce excess fats and carbohydrates, replacing them with additional proteins. People with gastritis find it quite difficult to digest fats, and their increased consumption can only worsen the patient's condition.
• Healthy lifestyle. Quitting smoking and drinking alcoholic beverages, as well as visiting the gym will improve not only your general condition, but also maintain your weight.

• Taking additional dietary supplements. In pharmacies you can find a huge number of special dietary supplements that promote weight gain and also improve the functioning of the gastrointestinal tract.

Sports supplements for fast weight gain

Weight gain supplements provide the body with calories that will help create a positive energy balance. If you have weight problems, an extra 1,000 calories a day will help you gain weight quickly. However, choosing a truly high-quality and suitable drug is difficult.

• Amino acids

Amino acids are involved in the construction of muscle mass in the human body. The human body generates most of the amino acids independently, but there are those that cannot be synthesized in the body. They promote rapid weight gain and have a general strengthening effect.

• Protein

Synthesized proteins (proteins) accelerate the growth of muscle mass, while reducing the amount of fat deposits. The more amino acids are included in the protein chain, the faster and better the kilograms are gained.

• Gainer

The gainer contains, in addition to protein compounds, carbohydrate-containing components for faster weight gain. This is an excellent remedy for people who have difficulty gaining weight. Gainer, unlike protein, promotes overall mass growth, not just muscle tissue.

Manufacturers also include vitamin and mineral complexes in sports supplements to improve the overall performance of the product.

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Diet for weight gain for men

Men, unlike women, are less likely to gain weight due to a number of physiological characteristics. Carbohydrate nutrition programs are not suitable for them. In addition, most gentlemen want to increase muscle mass, and not just gain weight.

Based on this, a three-day diet for men is formed:

After the cycle is completed, it repeats again.

Some nutritionists advise drinking fresh milk rather than kefir or smoothies, but not everyone tolerates it well. Whole milk causes constipation in men more often than in women. So smoothies and protein shakes will be a great alternative.

Weight gain pills - which ones to take

Weight gain pills are divided into two groups. The first group includes drugs that contain protein compounds, proteins and various vitamin complexes. This type of medication can be purchased at a pharmacy without a prescription.

Drugs of the first group:

• Potassium orate.Used for rapid weight gain and increased appetite. The drug contains a complex of vitamins that enhance its effect.

  
  

• Brewer's yeast. They improve appetite, give you energy, and also increase overall weight gain. By observing the correct proportion of the drug, you can increase weight in the shortest possible time.
• Oxandrolone. A good remedy not only for rapid weight gain, but also as a supplement of nutrients for the comprehensive health of the body.

  
  

• Peritol. Accelerates the increase in muscle mass, strengthens the general condition of the body. Peritol is contraindicated if you are allergic to lactose.

The second group of medications are mixtures of hormones that help increase appetite and maintain body weight. They are prescribed only in extreme cases, when the total mass is at a critical level. Self-administration of hormone-containing medications can cause severe side effects.

Drugs of the second group:

• Dexamitazone. In addition to gaining muscle mass, this drug has an anti-inflammatory effect, but has a large number of side effects.
• Diabetes. Increases the body's secretion of insulin. If you follow all your doctor's instructions, this drug will help you gain weight and will also reduce the risk of unwanted effects from accelerated weight gain.
• Duphaston. Provokes rapid weight gain.

Universal diet for weight gain

There are nutrition programs that are recommended for both men and women. Main indications for this diet:

• genetic tendency to extreme thinness;
• exposure to frequent stress;
• recent severe infectious disease or surgery;
• pathologies of the gastrointestinal tract.

Before following a diet that will help you gain weight, you should consult your doctor. After all, there may be contraindications for any nutrition program. These include a predisposition to diabetes, endocrine diseases, inflammation of the pancreas, etc.

Calories

Every day you need to count calories. It is their quantity that ultimately determines body weight. But if a person plays sports, then they are spent during training, which must be taken into account when calculating.

The main source of calories is fat. Although proteins and carbohydrates also provide them. 1 g of fat provides 9 kcal, while carbohydrates or proteins provide 4 kcal. To meet your daily requirement, gain weight, and at the same time not harm your health, you need to eat twice as much protein and carbohydrates as fat.

If you break this rule, you can gain weight, but this will negatively affect the blood vessels. From an aesthetic point of view, this is not the result that is needed.

It is necessary to obtain the physiological norm of proteins, since it is from them that muscle cells are made, they are the building material for hair, skin and nerve fibers. Proteins can be of plant or animal origin.

To increase body weight, you need at least 50% animal proteins in your diet.

When it comes to fats, things are not so simple. Omega-3 fatty acids are needed for proper nutrition. They help build muscle mass, improve cognitive abilities, and strengthen the walls of blood vessels. They must be included in the diet - they are found in walnuts. For the same reason, it is recommended to season salads with flaxseed oil. Not all people like it, so you can replace it with sunflower or olive. They contain equally beneficial omega-6 fatty acids.

In order to calculate the energy and nutritional value of products, the following table is useful:

Thus, considering the list of oils, it can be noted that butter is significantly lower in calories compared to vegetable oils. It contains less beneficial fatty acids, but it is still recommended for use in cooking.

If a person wants to gain weight and his standard daily intake of energy from food is 2400-2500 kcal, then he first needs to increase it to 2700-2900 kcal.

Menu

The menu for every day can be varied:

An hour and a half before going to bed, you can drink a smoothie based on fruits, cottage cheese and honey. For breakfast you can eat an omelette with vegetables and toast or a cottage cheese soufflé.

Folk remedies for weight gain

To increase body weight, girls at home can resort to traditional medicine recipes, such as:

1. Ashwagandha powder. The powder is obtained from the roots of the plant, which can be purchased at the pharmacy. You need to take 1 tbsp. warm milk and add 2 tbsp. l. ashwagandha powder, then mix with 1 tsp. ghee, mix well and drink 2 times a day. Take for one month.
2. Ginger. Ginger helps when a person has problems with appetite. It irritates the digestive tract, thereby increasing blood flow and increasing hunger. A cup of ginger tea a day will improve digestion and charge the body with energy for the whole day.
3. Dandelion root. Although this herb is bitter, it promotes significant weight gain. Dandelion stimulates digestion and increases the feeling of hunger. It contains potassium, iron, zinc, vitamins C, D, A and B. Pregnant women can also take it.

   
   

4. Chen Pi (Chinese tea). This is a dried supplement made from dried citrus fruits, which stimulates appetite and stimulates the secretion of gastric juice, helping to gain weight.

   
   

5. Almond milk. You need to boil milk with almonds and dried figs. 1 tbsp. Drinking warm almond milk for a month before dinner will speed up the weight gain.

Basic principles of weight gain

Regardless of what is the cause of lack of body weight, before you change your lifestyle, you need to familiarize yourself with the basic principles of proper nutrition for weight gain:

1. The daily menu should be based on easily digestible cereals. Millet, buckwheat, and sprouted grains are quickly processed by the digestive system and do not clog the intestines, making all substances, including fats, easier to digest.
2. Introduction of vegetable oils into the diet. The more a person eats dishes prepared with the addition of vegetable oil, the faster he gains weight. The list of the highest calorie oils includes apricot, sunflower, pumpkin and flaxseed. In addition to fatty acids, they are rich in vitamins, tocopherols, lipochromes and other substances necessary for the normal functioning of internal organs.
3. Complete avoidance of caffeinated drinks. Caffeine is a substance that causes dehydration. Low fluid levels in the body slow down metabolism, which is why girls who drink a lot of coffee have difficulty gaining weight. To gain weight, you need to replace caffeinated drinks with teas with lemon balm, chamomile, mint and other herbs.
4. It is necessary to eat vegetables and fruits rich in starch. It is strictly forbidden to eat foods with starch on a diet, but if we are talking about weight gain, then this substance becomes one of the important components in food. It is found in large quantities in potatoes, white beans, sweet potatoes, corn, peanuts, bananas and persimmons. With the help of starch, you can quickly increase body weight without harming your health.
5. Every day begins with a hearty breakfast. Many women, waking up early in the morning, refuse to eat. Because of this, they feel weak and complain of a bad mood. In addition, the absence of breakfast leads to the fact that the body burns fat deposits during the day in order to obtain the dose of energy necessary for its work. Therefore, following the rules of proper nutrition for weight gain, it is very important to eat well in the morning, even if you need to rush to work and have very little time.
6. It is unacceptable to ignore the feeling of hunger. If a girl wants to increase her weight, she should not refuse food every time she wants to eat. Conscious suppression of hunger leads not only to weight loss, but also activates a number of biological processes that harm all organs and systems.

Calculation of KBZHU

The main condition for weight gain is a high-calorie diet. A special formula will help you determine how many calories you need to consume per day to get rid of thinness:

• for girls aged 18 to 30 years – (X (current weight in kg) * 0.0621 + 2.0357) * 240;
• for women aged 31 to 60 years – (X (current weight in kg) * 0.0342 + 3.5377) * 240.

Next, the number obtained during calculations using the formula is multiplied by the physical activity coefficient:

• 1.2 – minimum. Sedentary lifestyle;
• 1.375 – weak. Sedentary work and rare exercise (about 1 time per week);
• 1.55 – average. Active work and exercise every day;
• 1.723 – high. Hard physical work and daily training;
• 1.9 – maximum. Heavy physical work and sports 2 times a day.

The final result shows how many calories a particular person needs to consume per day in order to gain weight steadily. If after a month there are no changes, or body weight is growing too slowly, you need to add 100-200 or more kcal to the basic calorie content of the daily diet.

In addition to determining the calorie norm in the daily menu, a thin girl needs to establish the optimal ratio of protein, fat and carbohydrates for herself. Nutritionists recommend composing your diet so that it contains:

• 20% proteins;
• 30% fat;
• 50% carbohydrates.

If necessary, the proportion of fats can be increased. How much depends on the pace of weight gain.

Diet

If you are underweight, it is important to pay attention to creating a meal schedule. Eating food “clockwise” can speed up weight gain. Experts advise eating at least 5 times a day:

• first breakfast – at 9:00;
• second breakfast – at 11:00;
• lunch – at 13:00;
• afternoon tea – at 16:30;
• dinner – at 18:00.

Drinking regime

To gain weight, a girl needs to follow a drinking regime. If you limit the amount of fluid consumed per day, you may encounter dehydration, which is primarily dangerous due to metabolic disorders. With a lack of water, the body poorly absorbs vitamins, micro- and macroelements, fats, etc. Metabolism is impaired and, accordingly, body weight is gained more slowly.

In addition to slow metabolism, low fluid levels lead to:

• deterioration of the condition of the skin, hair and nails;
• fatigue;
• drop in blood pressure;
• poor vision;
• decreased concentration;
• problems with joints and bones;
• impaired brain function.

Ideally, in order to gain weight, a girl should drink at least 2 liters of water per day (excluding various drinks). This volume is divided into equal portions and drunk after waking up, a couple of hours before going to bed and before each meal.

Recommendations for maintaining a drinking regime:

• the water should be warm, preferably at room temperature;
• the liquid is drunk in small sips;
• if possible, you should drink 100-200 ml of water with each meal;
• If, out of habit, it is difficult to overcome yourself and drink a whole glass of clean water, you can add lemon juice, a spoonful of jam or honey to it.

In some situations, drinking a lot of liquid is contraindicated. These include the presence of such pathologies:

• hypertension (high blood pressure);
• swelling;
• renal failure.

In these cases, you should consult your doctor. A specialist will tell you how much you can drink per day without harm to your health. You also need to visit a doctor if a woman is pregnant or planning pregnancy.

Cooking methods

For those who want to gain weight, there are no special recommendations regarding how to prepare food. Dishes can be:

• fry;
• bake;
• stew;
• blanch;
• cook in water or steam.

When frying or stewing, you can use any vegetable oil, the main thing is not to overdo it. Its excess will not be beneficial for the body.

Exercises for gaining weight

Gym training should be based on complex exercises that involve several muscle groups at the same time. These exercises are suitable for rapid weight gain in women. Muscle is denser than fat, and by pumping it up, you can gain weight faster.

Squats . The barbell squat is one of the best exercises for training your muscles. To perform this exercise, you need to lift the weight while holding the barbell with your hands with the back of your shoulder.

If necessary, use a gasket for convenience. You need to squat slowly. Having reached the point when the buttocks are parallel to the knees, they return to their original position. Squats will help increase muscle mass in your lower extremities.

Barbell press . This exercise will help you gain weight in your chest area. By lifting weights while lying down, you can not only increase your weight, but also correct your pectoral muscles.

Deadlift . The right solution for weight gain, as well as for the prevention of spinal diseases. This exercise can be combined with pull-ups on the horizontal bar. After a month of hard training, the result is noticeable.

Exercises for the abs . It is better to do this type of exercise in the first half of the day. By raising your limbs from a lying position, you can get rid of fat folds, replacing them with elastic muscles in the abdominal area.

You can increase body weight either by increasing muscle mass or by increasing the amount of adipose tissue. Thin girls should stick to the golden mean at home. Here is a rule that will help you gain weight quickly.

What else is important for weight gain

Increasing the number of calories in your diet is guaranteed to lead to weight gain. But in order for them to be processed not only into fat, but also into muscles, you must definitely find time for strength training. Such classes are based on exercises with weights. They are necessary for gaining muscle mass.

It is best for an untrained woman to engage in strength training under the supervision of a specialist. To do this, you need to sign up for a gym and visit it at least 2 times a week. Over time, you will be able to study at home.

Some sources say that a weight gain diet should be combined with cardio exercise. In reality, this is absolutely impossible to do. Cardio exercises promote active fat burning, so they are not suitable for those who are trying to gain weight.

In addition to sports, special nutritional supplements will help increase body weight. These can be dietary supplements with creatine, whey protein and amino acids. Typically, bodybuilders take such drugs to accelerate muscle growth. But for a girl who is not a professional athlete and does not have the necessary knowledge in the field of choosing dietary supplements, nutritional supplements should be purchased after consultation with a doctor.

Gaining weight is not as easy as it seems at first glance. This process requires not only strict adherence to the rules of proper nutrition, but also patience. To make it easier to cope with excessive thinness, you need to find an incentive for yourself, subscribe to the blogs of famous fitness bloggers and plus-size models, and also enlist the support of loved ones.