I bought a subscription to the gym, you lift all sorts of dumbbells with barbells there and, it would seem, everything is cool, in a week or two you will pump up.

But no result, no treasured biceps the size of Everest? Then run buckwheat with chicken, sit back and read.

Today's material is about how to eat to gain weight for a thin man.

There can be quite a lot of problems, and no one will figure it out better than you. face the truth and admit to yourself what is the reason that you still cannot fight back the girl from the next entrance who takes away your ice cream:

• I am a sparrow and one piece of bread is enough for me for 3 weeks;
• I love cookies and sweets, and I spit your porridge with meat on a skewer;
• that I, in the army, or something, in order to comply with the regime, I want to - I won’t eat all day, I want to - at 2 o’clock in the morning I will empty the refrigerator.

You eat very little

The first problem is that you don't work as hard in the kitchen as you do in the gym.

Your energy costs are higher than your energy consumption. And this is the biggest mistake for guys with a thin physique.

If you train regularly and correctly, and the mass is not rushing, then you should eat more.

You don't eat what you need

There's a lot to eat, of course, but that doesn't mean you have to have a personalized table at the nearest McConalds. This will only lead to third chin, which will gracefully flutter in the wind, and at night hug and warm better than any girl.

Of course, the muscles will also grow, but they will be hidden so deeply that Indiana Jones himself will not be able to find them.

Over time, you will join the ranks of the army of chubby guys shaking the Internet with a question. But keep in mind that this ancient magic is not available to everyone, so there is all sorts of filth - not the best option.

Diet that keeps you from gaining weight

Very often I meet people who will have tea for breakfast, just look in the direction of cutlets at lunch, and in the evening they will eat everything that was prepared in case of a nuclear war and accumulated in the cellar for decades.

Nothing good will come of this either. Even if all the energy costs for the day are covered at one time. All the elements obtained from food simply will not be absorbed and will go to feed the alligators that live in the sewers, if you know what I mean.

Besides, this wildly slows down the metabolism and nullifies your chances of somehow becoming Hercules.

What, how and when is it right to eat?

In order to gain better quality, you need to understand do you eat enough. First you need to calculate the BJU necessary for your diet (proteins, fats, carbohydrates). This is not so difficult to do, you just need to know your weight.

How much do you weigh?

Poll Options are limited because JavaScript is disabled in your browser.

For 1 kg of your own weight you need collect:

• 2 g protein;
• 0.7 g fat;
• 4 g carbohydrates.

This will be your starting plan.

If with this amount of BJU you still do not gain, then gradually increase them, give priority to carbohydrates.

Based on these figures, it will be necessary pick up products with which you will gain this amount.

It would be best to do 3-4 doses.

Breakfast a must, this is the most basic meal of the day.

After a night's sleep, our energy reserves in the body are depleted, they must be replenished. It should be mainly carbohydrates, as well as protein, for example, some kind of porridge and eggs. Tea sandwiches won't give you the figure of your dreams.

Happy You also need to eat mostly carbohydrates, but protein should also be enough. This is again porridge and, for example, meat.

In the evening you need to give preference to protein. Do not forget about vegetables, an insanely useful thing. Of course, there are few calories in them, but if you cut them into a salad and season with vegetable oil, then you can get a couple of hundred calories without straining at all.

In the evening, protein should predominate in the diet. Meat, fish, eggs. Carbohydrates will also not be superfluous, but you should not focus on them anymore.

And of course, do not forget to swing, because in order to gain quality, you must give the muscles a load, so they will grow. If you don't can't bring yourself to go to the gym out of laziness or insecurity, read my article about

It has been clinically proven that normal weight is necessary for the full functioning of all human organs and systems. It just so happened that obesity or overweight has a negative impact on human health. However, the missing body weight is fraught with much more dangers than its excess.

How to gain weight in a week? This is a very interesting and at the same time a strange question, since many people have been trying to lose extra pounds for years: only 1-2 kg interfere with someone, and for someone this figure reaches all 10 kg. However, there is a group of people for whom a gain of 2 kg is extremely positive, and if you gain all 10 kg, this means becoming more beautiful. After all, any woman or man does not really want to have a bony body.

Lack of body weight is harmful to absolutely every person. On the one hand, a thin physique allows a girl to wear skimpy outfits, adhere to a dietary nutrition system and not disappear in a fitness center, but if you look at it from the other side, weight loss can provoke a huge number of gynecological diseases, up to infertility. A guy with a thin body is even more difficult - he is considered a skinny and squishy. After all, almost any girl likes a toned and inflated male body.

Therefore, today we will talk about how to quickly recover at home, without harming your own body.

If you are a networker, then look at the vekrosta reviews about the number 1 automation platform.

It is important to remember that gaining weight quickly means harming your health. A rapid set of missing kilograms can provoke the occurrence of diseases of the organs and systems of the digestive tract, the cardiovascular system and other equally dangerous ailments.

And in order for the dietary nutrition system to help you gain weight quickly, you must adhere to the following recommendations:

1. Increasing the number of calories consumed.
   In order for the consumed calories not to be completely consumed by the body throughout the day, it is necessary to increase their volume. The energy value of the daily menu should be several times greater than the energy consumption.
2. The diet should be based on slow (complex) carbohydrates and protein foods.
   Only such food will help you quickly gain the long-awaited 5, or maybe all 10 kg.
3. Small and frequent meals.
   Ideally, the daily diet should consist of at least six main meals: 2 breakfasts, lunch, afternoon tea and 2 dinners. Thanks to this, the body will receive all the necessary substances, and the walls of the stomach will not stretch much.
4. As an additional weight gain stimulator, you can use protein shakes, thanks to which you can very quickly gain, for example, 10 kg.
5. Despite the fact that many people do not welcome physical activity during weight gain, it is strictly forbidden to exclude them from their lifestyle.
   The only thing you should not do is aerobic exercise, since it is they that contribute to active weight loss. As for the weight gain itself, it is recommended to switch to strength training, because thanks to them you can quickly burn adipose tissue, increasing muscle mass instead. As a result, you will get a voluminous and beautiful body.
6. Healthy and sound sleep is the key to a healthy body.
   It has been proven that during sleep, a person's weight increases. Full sleep can be considered when its duration is 6-8 hours a day.
7. Less stress.
   We all know that almost always nervous strain is reflected in our body weight. Therefore, try to avoid all kinds of stressful situations and emotional overstrain.

If you follow all these prescriptions, then in a week you can gain good weight. Yes, there is no talk of 10 kg, but 3-5 kg ​​are quite real numbers.

What should the diet for weight gain consist of?

As mentioned above, the daily diet should be based on slow carbohydrates and proteins, so the menu should abound. the following foodstuffs:

• meat and meat products;
• bird;
• Fish and seafood;
• dairy products with high calorie content;
• bakery products and rich pastries;
• rich first courses: borscht, soups, broths, okroshka, fish soup, cabbage soup, beetroot, etc.;
• vegetables and fruits;
• fruit and vegetable juices, berry fruit drinks, compotes, kissels;
• cereals and pasta from durum wheat;
• mushrooms;
• fats of animal and vegetable origin;
• weak teas, coffee, cocoa, cooked in milk.

In order to increase the appetite, you can add all kinds of seasonings, sauces and spices to the dishes. Sometimes you can drink a glass of dry wine or beer (but do not abuse alcohol). As for sweets, it is allowed to eat cakes, desserts, chocolate, honey, jams, jams, etc. only in the morning.

The last meal should take place 2 hours before bedtime, otherwise it will only complicate the work of the digestive tract, which can lead to disruption of the functionality of the gastrointestinal tract.

Approximate diet for weight gain

In order to correctly compose a dietary nutrition system, you must completely forget about all the advice of friends and abandon the prevailing stereotypes.

There is no need to consume large amounts of food. Believing that a lot of food will help gain weight, people unwittingly harm their own body: abundant food does not have time to be digested by our body, after which it begins to rot and ferment in the intestines, contributing to the development of many diseases.

Excessive consumption of too fatty foods not only will not help you get better, but will provoke the appearance of fatty tissues on the abdomen, thighs, sides and buttocks, which will not look very nice.

So, if you are ready to gain weight, then we bring to your attention a five-day menu, thanks to which you can gain 5-10 kg of extra weight at home.

The first day

1. Breakfast number 1 - fried eggs with vegetables, vegetable salad, toast with butter and a piece of cheese, a cup of tea.
2. Breakfast number 2 - a serving of homemade yogurt with the addition of fresh fruits and berries.
3. Lunch - beef borscht, rice with vegetables, a piece of boiled fish and a cup of cocoa.
4. Snack - cottage cheese casserole with the addition of 10% cream and a cup of jelly.
5. Dinner number 1 - buckwheat with butter, chicken cutlet, vegetable salad and a cup of tea.
6. Dinner number 2 - a glass of fermented baked milk and a few gingerbread.

Second day

1. Breakfast number 1 - a couple of boiled eggs, vegetable salad, a piece of boiled fish, a bun and a cup of tea
2. Breakfast number 2 - fruit salad and a glass of classic yogurt.
3. Lunch - cereal soup cooked with beef (pork), chicken and vegetable stew, a couple of slices of bread and a glass of milk.
4. Snack - semolina porridge with the addition of 10 grams of honey and butter, a cup of cocoa.
5. Dinner number 1 - mashed potatoes, chicken chop, vegetable salad, a couple of apples and a cup of jelly.
6. Dinner number 2 - a glass of kefir and biscuit cookies.

Day Three

1. Breakfast number 1 - oatmeal, a couple of meatballs, fresh vegetables and a cup of tea with milk.
2. Breakfast number 2 - a couple of baked apples.
3. Lunch - soup with meatballs, rice with vegetables, chicken cutlet and a cup of jelly.
4. Snack - syrniki with sour cream and a cup of compote.
5. Dinner number 1 - corn porridge with meat goulash, a couple of tomatoes, a bun and a glass of juice.
6. Dinner number 2 - a glass of warm milk.

Day four

1. Breakfast number 1 - wheat porridge, a couple of slices of ham, vegetable salad, a bun and a cup of tea.
2. Breakfast number 2 - cottage cheese with the addition of sour cream, dates and dried apricots, a cup of cocoa.
3. Lunch - vegetable soup cooked in chicken broth, boiled potatoes with butter, a couple of slices of boiled chicken fillet, one cucumber and a cup of jelly.
4. Snack - homemade yogurt with nuts and fresh fruits.
5. Dinner number 1 - stewed cabbage with mushrooms, a few slices of cheese, a bun and a glass of juice.
6. Dinner number 2 - a glass of fermented baked milk and biscuit cookies.

Day five

1. Breakfast number 1 - omelette with bacon and vegetables, toast with butter and cheese, a cup of tea.
2. Breakfast number 2 - vegetable cutlets with creamy sauce and a glass of juice.
3. Lunch - chicken noodle soup, boiled vegetables and chicken fillet, a cup of compote.
4. Snack - pumpkin porridge cooked in milk with rice and a cup of jelly.
5. Dinner number 1 - buckwheat porridge, a piece of boiled fish, vegetable salad, a couple of gingerbread cookies and a cup of cocoa.
6. Dinner number 2 - a glass of yogurt and a handful of biscuit cookies.

Bon appetit and stay healthy!

For some people, gaining weight or muscle mass is just as difficult as shedding extra pounds for others.

However, simply adding certain foods to your diet can help achieve positive results.

1. Homemade protein shakes

Homemade protein smoothies are very nutritious. This is one of the best ways to gain weight fast.

It's best to make your own smoothies, as store-bought versions often contain a lot of sugar but not enough nutrients. In addition, home cooking will allow you to vary the shades of taste and aroma, as well as diversify the set of various macro and micro elements.

Here are some delicious recipes. You can add two cups (470 ml) of milk or choose another alternative such as almond milk.

• Chocolate Banana Shake with Nut Flavor: Take 1 banana, 1 scoop of chocolate flavored whey protein, and 1 teaspoon (15 ml) of peanut butter or any other nut butter.
• Vanilla Berry Shake: Combine 1 cup (237 ml) fresh or frozen berries, ice, 1 cup (237 ml) high protein natural yogurt, and 1 serving vanilla flavored whey protein.
• Chocolate hazelnut shake: Take 15 oz (444 ml) chocolate milk, 1 scoop chocolate flavored whey protein, 1 teaspoon (15 ml) hazelnut oil and 1 avocado.
• Caramel Apple Shake: Combine 1 sliced ​​apple, 1 cup (237 ml) natural yogurt, 1 scoop caramel or vanilla protein whey, and 1 teaspoon (15 ml) caramel sauce or sugar-free flavor.
• Vanilla Blueberry Shake: Under similar conditions, the next cocktail is prepared. Combine 1 cup (237 ml) fresh or frozen blueberries, 1 serving of vanilla flavored whey protein, 1 cup (237 ml) vanilla yogurt. Add sweetener if desired.
• Super Green Shake: Combine 1 cup (237 ml) spinach, 1 avocado, 1 banana, 1 cup (237 ml) crushed pineapple, and 1 scoop vanilla or unflavoured whey protein.

All of these smoothies contain 400-600 calories, as well as plenty of protein and other vitamins and minerals.

There are many recipes for making delicious fragrant cocktails. Try to avoid commercial versions that are high in sugar and low in nutrients.

2. Milk

Be sure to drink milk. It will help you recover faster and supply the body with calcium.

Milk provides the right balance of proteins, carbohydrates and fats. In addition, it is a good source of vitamins, calcium and other minerals.

For those looking to build muscle, milk is an excellent protein source, provided by casein and whey protein. Research shows that when combined with the right exercise and training program, milk can help you gain weight.

In addition, experiments have shown that milk or the combination of casein with whey protein can increase weight more effectively than many other protein sources.

Try drinking one or two glasses throughout the day, with meals, and before or after exercise if you're exercising.

Milk is a good source of proteins. It contains casein and whey protein.

3. Rice

Rice is a good source of nutrients with a low carbohydrate content. It is great for helping you gain weight. Just 1 cup (165g) of cooked rice contains 190 calories, 43g of carbs, and very little fat.

In addition, it is a very high-calorie product that is perfect for gaining weight. That is, you can get a large amount of carbohydrates and calories in one serving. It helps to eat more food, especially if you have a poor appetite or feel full quickly.

If you're on the go or in a hurry, microwaved rice can be added to other protein sources.

Another good way is to prepare a large bowl of rice for a week and combine this dish with other healthy foods that contain proteins and fats.

However, eating extremely large amounts of rice is far from a wise decision, due to the potential content of arsenic and phytic acid. Arsenic acid can cause the deposition of heavy metals in the body, and phytic acid reduces the quality of absorption of zinc and iron.

Rice is a wonderful source of carbohydrates that is easy to eat and digest. However, some types of rice contain a lot of arsenic acid.

4. Nuts and nut butter

Nuts and nut butter are excellent choices if you're looking to gain weight.

Just a small handful of almonds contains over seven grams of protein and 18 grams of healthy fat.

Since this product is very high in calories, it is enough to eat only two handfuls a day. This will allow you to get a lot of calories.

With the help of nut butter, you can also diversify your diet by adding it to smoothies, yogurts and all kinds of dishes.

But make sure you choose a 100% nut butter that contains two or three ingredients, no sugar or extra oil.

Nuts and nut butter are very tasty and high in calories. They make a great addition to any menu.

5. Red meat

Red meat is probably one of the best muscle building foods available.

For example, a steak contains about 3 grams of leucine per 6 ounces (170 g). Leucine is a key amino acid that the body needs to stimulate protein synthesis and muscle building.

In addition, red meat is one of the best sources of dietary creatine, which can rightly be called the best muscle building supplement in the world.

Also, this product is much higher in calories and contains more fat than lean meat. This helps you get extra calories and gain weight.

One study was conducted in which 100 women took part. They supplemented their diet with 6 oz (170 g) of red meat and did strength training 6 days a week for 6 weeks.

As a result, they were able to put on weight, increase strength by 18%, and raise the level of the IGF-1 hormone involved in building muscles.

Both lean and fatty meats are excellent sources of protein. However, fatty meats provide more calories, which helps you gain weight.

Red meat is an excellent source of protein that helps build muscle mass. It contains leucine, an amino acid that stimulates muscle protein synthesis. This meat is more fatty and high-calorie.

6. Potatoes and starch

Potatoes and other starchy foods are another good source of calories.

Try supplementing your diet with these healthy carbohydrate sources:

• Quinoa;
• Cereals;
• Corn;
• Buckwheat grain;
• Potatoes and sweet potatoes (bagat);
• Pumpkin;
• Winter root crops;
• Beans and green peas.

Moreover, it will not only help to diversify foods for mass gain, but also increase glycogen stores.

Glycogen is the predominant fuel resource for many sports activities.

Many of these carbohydrate sources also contain nutrients and fiber, as well as resistant starch, which provides nourishment for beneficial gut bacteria.

Healthy starchy foods are a great way to get calories and fiber, increase your calorie intake, and boost your glycogen stores.

7. Salmon and oily fish

Like red meat, salmon and fatty fish are considered excellent sources of protein and fat.

Among all the beneficial substances that are contained in these products, there are omega-3 fatty acids - one of the most important and well-known.

Polyunsaturated fatty acids are very beneficial for the heart and cardiac system, the brain and improve metabolism, allowing you to maintain health and fight various diseases.

Just 6 oz (170 g) salmon fillet provides about 350 calories and 4 g of omega-3 acid, as well as 34 g of quality protein, allowing you to quickly gain muscle mass.

Salmon and other fatty fish are great sources of the healthiest omega-3 fatty acids. In addition, these products contain a lot of protein, which is the main building block for muscles.

8. Protein supplements

The use of protein supplements is a common strategy used by athletes and bodybuilders who seek to increase muscle mass.

Special serums containing proteins help to gain weight easily and effectively, especially when combined with strength training.

Some people believe that this kind of protein is unhealthy and unnatural, but this is not the case. Whey is made from dairy products. In addition, it helps to reduce the risk of many diseases and improve health.

Whey protein is an extremely important product, especially if you play sports, as the daily requirement for proteins increases. Like meat or other animal products, the protein supplement contains all the essential amino acids to stimulate muscle growth.

You can consume protein before or after sports, or at any other time during the day.

Protein supplements are an easy and affordable way to increase your protein intake.

9. Dried fruits

Dried fruits are a high-calorie product that also contains antioxidants and trace elements.

There are many varieties of dry fruits.

Since they contain a lot of sugar, they are not suitable for those people who want to get rid of extra pounds.

However, this is an excellent snack for those who want to put on weight. Dry fruits have excellent taste and are easily digestible.

Many people believe that after drying, fruits lose useful elements, however, this is not the case. They contain a lot of fiber, vitamins and minerals.

Try pairing dried fruits with protein sources such as meat or whey protein. Plus, they go great with nuts and natural yogurt, providing healthy fats, proteins, and other important vitamins and minerals.

Dried fruits are high in calories, fiber and antioxidants. This is a great way to get additional micronutrients.

10. Bread with bran

Bran bread is another good source of carbs to help you put on extra pounds.

Try combining bread with protein sources such as eggs, meat, and cheese. This is a balanced diet, providing the body with all the necessary nutrients.

When buying bread, give preference to natural bread with grains. One of the best is Ezekiel bread, which is available in many stores.

Bran bread is very effective for weight gain, especially when combined with good sources of protein.

11. Avocado

Avocados are high in fat.

Unlike many fruits, avocados are high in calories. This is an excellent fruit that allows you to quickly establish a high-calorie diet for weight gain due to the large amount of healthy fats that it contains.

One large fruit (200 g) provides 322 calories, 29 g of fat and 17 g of fiber.

In addition, they are very rich in vitamins, minerals and various nutritional compounds.

Try adding avocados to different dishes like scrambled eggs or sandwiches.

Avocados are rich in healthy fats. These fruits go well with various dishes or are used separately.

12. Useful cereals

Healthy grains are considered an excellent source of carbohydrates, calories and all sorts of nutrients.

However, try to give preference to healthy types, such as oatmeal. Eliminate processed grains that are high in sugar from your diet.

When purchasing cereals, focus on healthy options:

• Oatmeal;
• Granola;
• Multicereals;
• Bran;
• Ezekiel (bread).

Be sure to check the label and try to avoid refined grains with added sugar.

The use of cereals allows you to increase body weight. In addition, they contain fiber. Try to choose healthy grains like oatmeal.

13. Cereal tiles

Some healthy cereal bars make an excellent snack when you're on the road.

They're also an excellent choice if you need a pre- or post-workout snack because they contain a variety of carbohydrates.

As with cereals, try to choose healthy products with whole grains. In addition, you can find tiles that contain other healthy ingredients, such as dried fruits, nuts or seeds.

If you are using these bars as a snack, try pairing them with other protein sources such as yogurt, boiled eggs, cuts of meat, or a protein shake.

Opt for healthy cereal bars made with whole grains and other healthy ingredients like dry fruits and nuts.

14. Black chocolate

Quality dark chocolate provides a wealth of antioxidants and other health benefits.

Like other foods high in fat, chocolate is high in calories. This means that even a small amount provides a lot of calories.

A 100g (3.5oz) bar of chocolate provides about 600 calories. In addition, it contains many useful trace elements and other substances, such as fiber, magnesium and antioxidants.

Dark chocolate contains antioxidants, and it is also very high in calories and delicious.

15. Cheese

Cheese has been one of the main products for many centuries.

Like dark chocolate, it is high in calories and high in fat. If you consume it in large quantities, it is also a good source of protein.

Since cheese has an excellent taste, you can add it during the preparation of various dishes or eat it separately.

Cheese is an excellent source of proteins and fats. Add it to a variety of dishes to improve the taste and get more calories.

16. Eggs

Eggs are one of the healthiest foods to build muscle. They provide an excellent combination of various vitamins, minerals, proteins and fats.

In addition, it is important to eat a whole egg, discarding all prejudices inspired by old myths and the likelihood of problems with the cardiovascular system.

In fact, almost all the nutrients are found in the yolk.

If you do not have an individual intolerance to this product, there is no need to eliminate it from your diet. You can easily eat three eggs a day.

In fact, many athletes and bodybuilders eat 6 eggs a day.

Eggs are one of the best foods to provide the nutrients you need to build muscle. There is no need to limit them.

17. Full fat yogurt

Full fat yogurt is another great source of micro and macro elements. It provides a balanced combination of proteins, fats and carbohydrates.

There are numerous recipes for preparing delicious dishes, one of the main ingredients of which is yogurt. Here are just a few of them:

• Yogurt with fruits: Mix two cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut.
• Chocolate hazelnut pudding: Take two cups of yogurt, cocoa powder, nut or peanut butter, and a sweetener. You can also add a serving of whey protein.
• Dessert with yogurt: Two cups of yogurt, granola and berries. This is a great nutritious breakfast or light snack.
• Cocktails: Also, yogurt is a great addition to any cocktail. This will increase the protein content and make the shake more creamy.

Full fat yogurt is an excellent ingredient to add flavor and extra calories and protein. It tastes great on its own. But it also combines wonderfully with various ingredients, which allows you to prepare new delicious dishes.

18. Healthy fats and oils

Healthy fats and oils are the most high-calorie foods on the planet.

Simply adding a teaspoon (15 ml) of oil to sauces, salads, or while cooking will provide you with an additional 135 calories. In addition, thanks to these oils, any food acquires a wonderful flavor.

Try not to use processed oils. Opt for foods like olive oil, avocado oil, or coconut oil.

It is very important to include healthy fats and oils in your diet. Especially for those who are trying to gain weight. Eliminate refined oils. Opt for olive, coconut, or avocado oil.

The main secret of success

The secret to weight gain is to eat more calories than your body burns in a day. If you get less energy from food than you spend in a day, you will not be able to gain a single kilogram of body weight.

It's also important to do strength training so that calories are used to build muscle rather than gain fat. It doesn’t matter if it’s home workouts or a visit to the gym, try to find an effective complex.

(44 ratings, average: 4.64 out of 5)

The weight of a person is reflected not only in 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 negatively affect well-being. Therefore, the issue of lack of weight and its set must be approached comprehensively.

How to quickly gain weight?

Indicative for determining the deficit in weight is the so-called body mass index, which should not be lower than 18.5. If the calculations showed 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 prone to excessive thinness.

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

To recover, to some extent, is more difficult than to lose extra pounds, but, nevertheless, it is quite real.

The fastest way to recruit without stress for the body includes these key recommendations:

Weight gain at home

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

You can gain body weight quite effectively at home. You just need to know how to do it right and not hurt yourself.

Safe weight gain involves:

• an increase in the amount of food consumed, in simple words - the portion should be about twice as large as usual;
• mandatory increase in calorie 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 trick of the portion size: the larger the plate, the smaller the amount of food seems;
• a decrease in the number of vegetables and fruits, it is optimal to make juices or mousses from them to replenish the vitamin reserve;
• 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 there is knowledge in this area and there are no contraindications.

You should not indulge in all serious, and from the first day follow all the instructions. You need to gain weight gradually, listening to the body's reaction to a particular method. Over time, an individual effective regime is formed, bringing only benefits and positive emotions.

How to quickly gain 10 kg?

It is quite possible to recover by 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 the appearance, and what can we say about large numbers. Therefore, it is very important to understand that it is impossible to gain a significant mass only with fat. Or rather, perhaps, but it will already be obesity, and you will have to deal with a sagging stomach or sides.

A set of 10 kg of weight involves a complex of fat and muscle mass. Therefore, the recommendations include two main areas - diet and sports. To recover quickly by 10 kg will help proper nutrition. We are talking about healthy, but high-calorie foods. It is necessary to determine the rate of calories consumed for a comfortable weight gain experimentally. It is only necessary to calculate the caloric content of food consumed every day and compare with the result.

An approximate menu option to get better and gain kilograms:

• for breakfast, an omelette with porridge cooked in sunflower oil, and cottage cheese with honey or fruit is suitable;
• lunch should consist of a side dish (pasta, potatoes) and meat or fish, you can drink everything with sweet coffee with cream;
• dinner is lighter but hearty, for example, chicken breast with vegetable salad.
• do not forget about snacks - dried fruits, nuts, eggs, salads, dairy products.

By following a diet and a fractional diet, you can get better by 5 kg, but the rest must be gained in the gym. Exercises should be strength, not cardio: deadlift, push-ups, barbell, 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 full young ladies, but also 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 is given 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, bringing the legs together in the simulator, bending forward with the barbell;
• for the muscles of the hands: push-ups from the floor, bench press with dumbbells or a barbell above your head and towards yourself.

The optimal number of workouts in order to quickly recover and gain a few pounds, according to reviews, is 3 times a week. You should not overdo it, there may be a reverse effect due to overwork. Thanks to sports, the right daily routine, a balanced diet and rest, the figure becomes perfect.

How to gain weight in a week?

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

1. You can gain 5 kg in 7 days by doubling the calorie content of food. At the same time, most of the calories should be healthy (nuts, fatty meat, honey). Some sweets are also needed, but only as a dessert. As a result, up to 10 kg is added in 2 weeks.
2. You should not eat all the food supplies for the day at one time. Meals should be frequent, without skipping. In this case, fat builds up steadily.
3. The menu must contain proteins (chicken, eggs) and fats (pork, olive oil).
4. Well helps in weight gain dairy products with a high percentage of fat. If there is no lactose intolerance, you need to 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 in the recruitment process to constantly monitor the calorie content of dishes and adjust according to the sensations. It is better to keep a special diet diary.
7. To get better, but not to get fat and not to gain too much, you should not forget about physical activity. Fitness will help turn calories into muscle.

If there are no good reasons, then gaining mass in emergency mode is not worth it. By spending a little more time, you can get a much better result that will last a lifetime.

How to quickly gain weight for a man?

Men rarely complain about thinness, rather about figure flaws. Therefore, the approach to weight gain in the male sex is slightly different. The main emphasis is placed, first of all, on nutrition and specific products.

A lack of body weight gives a guy, most likely, a fast metabolism. Everything eaten is processed faster than the body has time to digest. Therefore, special attention should be paid to the calorie content of food, and not its quantity. You should always satisfy your hunger by taking small snacks from home with you. 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 nutrition at this time, do not eat everything.

Many men manage to gain weight up to 5 kg per 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. Do not 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 work out according to an individual program with a trainer. The ideal result will not come immediately, but it will certainly be.

What is a woman to get better quickly?

Diet, as it turned out, plays a leading role in weight gain. It is especially relevant for women who want to get better, but at the same time are afraid to get fat. To correct the figure without harm to health and appearance, you need to know what you can eat during this period.

In the set of mandatory products, in order to quickly recover, there should be:

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

The main condition for a quick result 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 a prolonged result, a more integrated approach is needed, including sports activities and health monitoring.

Some people are looking for various tips on how to gain weight, while others on how to gain weight. Someone will say: “I wish I had their problems ...”, but not everything is as joyful as it seems. Sometimes it happens that you have to make much more effort to gain weight than vice versa to lose weight. And there is not so much information on how to increase body weight. And today we will talk about how easy it is to put on weight and at the same time not harm your health.

First of all, those who want to gain weight at home need to calculate their body mass index (BMI) to make sure that their weight does not reach the norm. It is very easy to calculate BMI using the following formula: body weight (kg) / height 2 (m). That is, your body weight in kilograms must be divided by your height in meters squared. For example, if your body weight is 50 kg and your height is 160 cm, then your BMI will be: 50 / (1.60) 2 = 19.53. After you have calculated your body mass index, compare your result with the data in the table below.

I would like to draw your attention to the fact that a BMI of 18 is the lower limit of the “normal”, at which your body does not experience problems due to lack of weight, and normal weight can be considered with a BMI of 19.5.

First of all, you need to understand that it will be easy to get better at home only if your thinness is not caused by any serious illness. Therefore, first you will need to seek help from a doctor, take tests and cure the disease, due to which you cannot gain weight.

If you are in good health, then all you need is to increase the number of calories consumed per day, but you should not drastically increase your diet. For a healthy and proper diet, you need to gradually increase the amount of calories consumed so as not to cause an aversion to food and not overload the gastrointestinal tract.

The most important thing when eating for weight gain is to consume at least 40 cal. per 1 kg of its weight. And for those people who are having difficulty gaining weight or not gaining at all, it is worth increasing the amount of calories in their diet to 50-60 calories. per 1 kg.

Now let's look at a simple example that will help you calculate how many calories you need to consume per day. For example, if your weight is 60 kg, then the total number of calories per day should be (60 kg x 40 cal = 2400). This is the minimum number of calories you need to consume per day to gain weight.

How easy it is to gain weight for a man.

Now more than half of the male population wants to gain muscle mass, especially teenagers. It will be easy to achieve the desired results if you follow 3 simple rules.

The first and most important rule is proper and balanced nutrition. and energy (carbohydrates). Proteins must be of both animal and vegetable origin.

Protein-rich foods are meat (poultry, beef, veal, lamb), seafood (fish, shrimp, mussels, crabs), dairy products (kefir, low-fat cottage cheese, cheese), legumes (soy, beans). From protein products, you can make, for example, protein shakes.

Carbohydrate-rich foods that men who want to gain weight need are buckwheat and semolina porridge, pasta, bread, fruits and vegetables.

The second rule is constant increasing physical activity so as not to become fat, but remember that not all exercises are good for gaining mass. The most effective exercises are considered basic exercises (pull-ups, bench press, push-ups on the uneven bars, squats with a barbell). Training should be regular, at least two to three times a week and lasting no more than one hour.

And finally, because during the rest there is an increase in body weight. The duration of your sleep should be at least 8 - 9 hours. Also try to avoid stressful situations. Compliance with these simple rules will help you quickly gain the necessary weight.

How to gain weight for a girl.

In order for a girl to get better, she needs to eat regularly 3-4 times a day, as well as snack between main meals, for example, sandwiches with cheese and butter. When eating, try to ensure that the body can absorb all the nutrients as fully as possible. In order for a girl to gain weight at home, she must remove low-calorie foods that are “fashionable” now from her diet. The more calories your diet, the faster you can achieve results.

Balance your menu so that it is dominated by foods high in protein and carbohydrates. From protein products, you can choose, for example, chicken meat, beef, fish, milk, kefir, sour cream, yogurt, legumes, eggs. Foods high in carbohydrates are pasta and bakery products, potatoes, buckwheat and semolina porridge, honey, fruit juices, sweet pastries and cakes, but it is worth considering that a girl should not lean heavily on sweets, otherwise thinness can be added to and skin problems.

Proper nutrition is half the battle in the fight for kilograms, it is also important to lead a healthy lifestyle. Give up bad habits and walk more often in the fresh air, so you will not only improve your well-being, but also will not stress your body. Follow the correct daily routine, go to bed not too late and at the same time, and the duration of your day should be at least 9 hours.

The tips listed above will only work if you do not have serious health problems. If you yourself at home can not achieve weight gain, then you should seek the advice of a doctor. You may be suffering from a medical condition that is preventing you from getting better.

Tell friends: