Achieving an ideal weight is quite difficult; it all depends on your body structure, height, age, and gender. Very often you can meet men and women who struggle with excessive thinness. Wanting to get in shape and look more respectable, people resort to all sorts of tricks. Some, on the contrary, try to lose weight by limiting their diet and increasing physical activity. This option is not suitable for you; you need to eat a lot and correctly. Let's look at the important aspects in order.

1. Since weight gain is achieved through physical activity and increasing body fat, you need to use an integrated approach. Start your day right - with exercise. You don't have to go to the gym, just do some simple exercises at home. Buy dumbbells, a jump rope, do squats, pump up your abs. Spend 30-60 minutes a day working on your body, every day.
2. The gain of additional kilograms in girls is immediately reflected in the waist, keep an eye on it. In addition, fat often accumulates in the hips and buttocks, this also needs to be taken into account. For this reason, if you notice excess fat accumulation, work on that area. For example, sides have appeared - start twisting the hoop. Have you noticed “ears” on your hips? Pull your leg back, do a squat with dumbbells/barbell.
3. Review your daily diet. If you previously ate low-calorie foods, replace these foods with more filling, but not fatty, foods. Load up on potatoes, whole grain pasta, cereals, and beans. Eat pork, beef. The calorie content of food should increase gradually (approximately 120 kcal per day). You should not replace the right carbohydrates with the wrong ones, give up fried foods or eat them 3 times a week, no more often.
4. During the weight gain stage, you need to eat “forbidden” foods. These include flour products in moderate quantities, foods high in starch, sweets, fast food (no more than 2 times a week). At the same time, you can occasionally eat fried skinless chicken and pork. The “don’t eat after 6” rule is not valid for you; eat 1-1.5 hours before bedtime.
5. To increase body weight, drink food. For example, for dinner you can eat mashed potatoes with meat, while washing down your food with tomato, cabbage or carrot juice. In this case, it is necessary to consume at least 2.5 liters. clean water per day to prevent swelling of the limbs and remove excess salts from the body.

It makes sense to consider the products that you should focus on. Let us summarize the information and highlight the main features.

1. Fruit lovers should lean more heavily on high-calorie fruits. These include grapes, bananas, persimmons, mangoes, peaches, apricots, apples, and melons. In this case, you can make freshly squeezed juices based on the listed fruits, drinking 300 ml. per day.
2. Make it a habit to eat a handful of nuts, eat candied fruits, prunes, dried apricots, and raisins. Give preference to berries with a high sugar content, prepare milkshakes based on them.
3. If we talk about dairy products, include in your daily diet full-fat yogurt, cream (fat content from 20%), whole homemade milk, cottage cheese (fat content from 15%), sour cream. It would not be amiss to consume soft and semi-hard cheeses, butter, and whey.
4. As mentioned earlier, it is important to consume flour products to gain weight. Eat homemade pies, waffles, cakes, rolls, sandwiches, cakes. It is important that the bread is wheat and not rye; the first option is higher in calories. However, the listed products must be consumed in moderation, assessing the figure objectively.
5. Cook porridge with milk, not water. Be sure to add butter and granulated sugar (preferably beet sugar, not cane sugar). You should give preference to barley, pearl barley, buckwheat, wheat, oatmeal, flaxseed, and rice porridge.
6. The daily diet should include meat, both lean and fatty. You are allowed to eat everything: lamb, chicken, pork, turkey, beef, veal. Fry the cutlets, bake the meat in the oven or slow cooker (optional).
7. If you don't have diabetes, make sure you always have sweets in your kitchen cupboard. You can eat sweets and chocolate, the main thing is not to exceed the 100 gram mark. per day. It is advisable to consume the above-described sweets not in the morning, but at lunch and in the evening, so that 30% of carbohydrates are stored in fat.
8. Of course, no weight gain occurs without the participation of chicken/quail eggs, sea cocktail, and fish. The listed products have a large amount of minerals and vitamins that are necessary for full life. They are especially important to eat if you have already started exercising. Protein helps build muscle tissue, which will help you gain weight.

To gain about 5-6 kg. in one week, it is important to balance your diet so that it includes the optimal amount of proteins, fats and carbohydrates. To do this, it is necessary to carry out certain manipulations, which we will discuss below.

1. First of all, determine the real reason why you want to gain extra pounds. You may have a naturally thin physique, and as a result, lack of mass affects the functioning of your internal organs. Some people suffer from nervous disorders, anorexia and other ailments. For more detailed information, it is recommended to consult a doctor, conduct a comprehensive examination, and then begin amateur activities.
2. The daily diet must be fortified, balanced, sufficient for age, gender, and height. In addition to regular food, you need to take multivitamins, fish and badger oil. The listed drugs are sold at the pharmacy, instructions are included, do not violate the manufacturer's recommendations.
3. Make it a habit to drink a special cocktail every day. Mix 270 ml together. cream with fat content from 20%, 40 gr. liquid honey, 100 gr. cottage cheese (9%). Consume the resulting paste immediately after preparation. If desired, you can replace honey with granulated sugar, and also add dried apricots, raisins, figs, and prunes.
4. It is known that weight gain directly depends on muscle tissue. For 7 days, engage in physical activity, follow the recommendations described above. If you eat heavily and exercise at the same time, the process will be much more effective. At the same time, it is important to adhere to fractional nutrition, which consists of eating five times a day. Portions should be healthy and satisfying. If you wish, you can drink protein, amino acids, dietary supplements, which are sold in a sports nutrition store.
5. To achieve maximum results, eat foods that whet your appetite. Eat green apples, chew gum, season your dishes with mustard, pepper, horseradish. Drink freshly squeezed carrot, cabbage, celery juice, fermented baked milk, and kefir on an empty stomach.

1. To increase body weight, you first need to exercise. Sign up for a gym and visit it at least 4 times a week. Do exercises for all muscle groups (but not on the same day). If possible, create an individual program with your trainer, taking into account the characteristics of your body.
2. In combination with high physical activity, you need to drink at least 3 liters. water per day. In this case, an important role is played by milk (at least 1 liter per day), fermented baked milk (about 0.7 liters per day), and pure protein (sports nutrition). If you don't drink, your body will begin to dehydrate. It will take fluid from the muscles, expending energy on processing the fat layer.
3. A very important aspect is to consume enough calories per day. Use an online calculator to calculate the value taking into account your body. Add 350-450 kcal to this number daily. When the weight starts to rise and then stops, increase the calorie intake by another 500. Perform the manipulations until you achieve the desired result.
4. Make it a habit to eat 5-6 large meals a day. It is important that the menu consists of not only the second courses, but also the first ones. Do not skip snacks; during this period, eat the “forbidden” foods described above. Try to eat a balanced meal; the dish should contain fats and carbohydrates in maximum quantities.
5. Visit the clinic and calculate your fat percentage. Depending on your individual body composition, you may gain weight through fat gain or muscle gain. However, in both cases the end result will differ significantly. Monitor your weight gain, weigh yourself regularly, and write down your indicators in a notebook.

It is not difficult to gain weight if you have sufficient knowledge regarding diet and possible techniques. Create an individual menu for yourself, do not limit your body to junk food, drink more. Eat foods rich in fat and protein, and start exercising. If necessary, purchase sports nutrition that promotes muscle gain.

Video: how to gain weight and gain weight quickly

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

There are far fewer people who want to gain weight quickly than those who dream of losing weight, but they face a more difficult task. An unbalanced diet for the purpose of gaining weight can lead to weight gain mainly due to disproportionate deposition of fat in certain parts of the body, which can disfigure the figure. If you are interested in how to gain weight quickly, remember: the main components of proper weight gain are a proper diet and a set of special physical exercises. You can also resort to folk remedies - decoctions help increase appetite.

Nutritional Features

In order to gain weight, nutrition must be high in calories, this is obvious. If the daily calorie intake for an ordinary woman is 1500-2000, then thin women with an accelerated metabolism should eat twice as much in order to gain weight in their face and body - their diet should contain 3000-4000 calories. If you are unaccustomed to it, it is difficult to digest such a quantity of food, so to gain weight, it is best to organize split meals, which include a snack 1.5-2 hours after each main meal.

In order to quickly recover and not cause damage to the health of the body or unpleasant consequences to the figure, you should balance your diet and adhere to the following rules:

1. Choose the right products. Despite the fact that you need to give preference to high-calorie foods, the food should be healthy: gaining weight quickly thanks to fast food is not the most prudent decision. It is better to actively include dairy products, nuts, seeds, different types of meat (including lean chicken), butter, halva, cookies, and bread in your diet.
2. You shouldn’t eat a huge amount of food from the very first day after making the decision to gain weight. You need to increase your caloric intake gradually. Calculate how much you need to eat to quickly recover to the desired result, arrive at this amount of food in three to four days.
3. To stimulate your appetite, drink a glass of fruit juice every time before meals.
4. In order for the food you eat to be better absorbed, you should take a short rest after a heavy lunch.
5. Water also helps you gain weight, so drink enough of it (about 2-3 liters per day). The growth of fatty tissue, as well as muscle tissue, occurs with the participation of water, like all processes in the human body.

What to eat to gain weight - high-calorie diet

The diet of people who want to recover quickly should be based on foods rich in carbohydrates and proteins. It's good if they complement each other during every meal. The diet of anyone who wants to gain weight must include fish, meat, eggs, and dairy products. This food is especially rich in proteins.

Drinking protein shakes will help you get better quickly: it is recommended to use both store-bought mixtures and those you prepare yourself. For example, this recipe: take a glass of cream, a pack of cottage cheese, a few spoons of jam and mix it all thoroughly in a blender. Tasty and healthy at the same time - a great reason to pamper yourself.

It’s good to season salads with olive, sunflower or soybean oil, because these products are rich sources of fat. But white bread, potatoes, pasta, sweets, honey, sugar contain a sufficient amount of carbohydrates necessary to gain weight. The daily diet needs to be balanced regarding the presence of minerals and vitamins. They improve all processes in the body, improve appetite, and help quickly gain weight.

Menu and recipes for the week for men and women

To quickly gain weight, men and women can eat the same foods, but their quantities will be different, since the male body spends more energy, which means it requires significantly more calories to gain weight. We bring to your attention a balanced diet for a week for those who want to gain weight quickly.

The first and fifth days of the diet with which you will gain weight.

• Morning: wheat porridge with chicken, cheese and ham sandwich, coffee.
• Snack: nuts, cookies.
• Lunch: pea soup, baked potatoes with meat, vegetable salad with butter.
• Evening: omelet with cheese, mushrooms and meat, tea.

Second and sixth days: in order to gain weight you will have to eat a lot.

• Morning: oatmeal with milk, a sandwich with butter and cheese, cocoa or coffee.
• Snack: fruit, bun.
• Lunch: solyanka, pasta with pork, compote.
• Evening: chicken with a side dish, cheese casserole or pie, a cup of tea.

The third and fifth days will offer a varied menu, the purpose of which is to allow you to gain weight at the desired speed.

• Morning: buckwheat porridge with butter, ham sandwich, tea or coffee with honey, sugar.
• Snack: apple, banana, full-fat yogurt.
• Lunch: Ukrainian borscht with meat, potatoes with fried fish, compote
• Evening: pilaf with beef, pastries, nuts, sweet drink of your choice.

The fourth day, which is considered a kind of fasting day in the race in order to get better.

• Morning: potatoes and lean meat, cocoa with milk, sandwich with cheese.
• Snack: cookies or bun with tea.
• Lunch: pea soup with meat, dumplings, fruit, sweet compote.
• Evening: pasta with fried meat, a few boiled eggs, sweet tea or milk.

Effective exercises for fast weight gain

So, people who want to find out how they can get better quickly and not harm their health or figure should definitely remember that this cannot be done without physical exercise. All these physical exercises promote muscle growth and increase skin elasticity, which means that with their help you can quickly gain weight and not spoil your figure. Here is a list of exercises that need to be performed daily:

• Stand straight, place your feet shoulder-width apart. Slowly rise onto your toes, and then lower yourself to the starting position. Do physical exercise 25-30 times.
• The next exercise is “scissors”. Put on some heavy shoes and lie on your back. Place your hands along your body, palms down. Next, slowly raise your straight legs, cross them, and then spread them. So repeat the exercise 15-20 times.
• Without taking off your heavy shoes, move on to the next exercise. Raise and lower your legs alternately up and down, as if imitating vertical scissors. The number of repetitions of this physical exercise is 10-12 times.
• Rise to your knees, place your hands shoulder-width apart. Place your palms on the floor, bend your arms, and then slowly straighten them. Do this physical exercise 10-15 times.
• Rise to your feet, toes apart, heels together. Next, smoothly rise onto your toes, squat down a little and spread your knees to the sides. After this, rise even higher on your toes. Then take the starting position. The number of repetitions of the exercise is 20-30 times.

How can you gain weight using folk remedies?

Want to know how else to get better quickly? It is necessary not only to balance the diet and perform physical exercises, but also to resort to the help of folk remedies. Certain herbs improve appetite and activate digestion. It is important that they help you recover quickly by putting the entire digestive system in order, which means the benefits of their use are double.

1. Cornflower. A decoction of this herb increases appetite, which means it helps you gain weight quickly. To prepare it, you need to pour 10 grams of dry cornflower with a glass of boiling water, leave in a dark place for 1 hour. This decoction should be consumed three times a day. To remove some of its bitterness, you can add sugar or honey.
2. Mint is also suitable for stimulating appetite. You need to pour 30 g of the plant with a liter of boiling water and leave for a couple of hours. Consume before meals or immediately after.
3. Thyme also helps you recover quickly. Take 20 g of the plant, pour 500 ml of boiling water, then leave to infuse for 2 hours in a warm place. Drink 100 g each time before meals.
4. Barberry has choleretic properties, helps improve digestion and increase appetite. To get better, prepare a decoction: take 2 tbsp. spoons of leaves and twigs of the plant, place in a cup, pour in 500 ml of boiling water. Leave for at least 2 hours, then strain and drink a third of a glass 30 minutes before meals.

Video: how to gain weight for a thin girl at home

Do you want to know even more about the causes of excessive thinness? The video below will tell you how you can quickly gain weight, balance your diet, improve your appetite, and what products you will need. Check out other ways, too.

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Today, many citizens have a pressing problem of being overweight. There are many methods to combat this factor. However, this is not what this text will talk about. Indeed, along with such a problem, there is also a task of the opposite nature. It consists in addressing the issue of eliminating underweight. Some people wonder how to gain weight in a week. More on this below.

Basic criteria for weight gain

In order to answer the question of how to get fat quickly, you need to consider the following principles:

1. Initially, you should definitely consult a doctor about this. To exclude any disease responsible for not gaining the required kilograms.
2. The presence of excess animal fat in the diet can negatively affect the cardiovascular system.
3. Gaining the required weight depends entirely not on exactly how much you ate, but on the amount absorbed by your body.
4. The presence of excess sweets in the diet can lead to metabolic disorders.
5. In this case, eating at night is not recommended.

All of the above should be taken into account when implementing the idea of ​​​​how to get fat quickly.

Existing methods

You can achieve weight gain using two main methods:

• Increasing muscle mass. This is done through physical activity.
• Increasing the fat layer.

The reason for the lack of weight influences the choice of the required method. For example, if you need to get rid of thinness or correct too thin arms or legs, then the best option in this case would be to increase muscle mass. And to restore a certain hormonal level, you will need to increase the amount of subcutaneous fat. It all depends on the individual approach. But for a clear definition, it is necessary to contact specialists in this field.

How to build muscle mass?

It should be remembered that success in this case depends not only on the correct diet, but also on physical activity and lifestyle. Since it is very important not only to obtain material for muscles and energy for their formation, but also to help them occupy the right place in the body. To do this, you should contact a specialist in this field. He will expertly assist you in developing the correct set of exercises or will directly participate in the implementation of this process and conduct the necessary training.

To properly create a menu and diet, you need to increase the daily calorie intake by 30%. This will be the optimal daily norm. In this case, the caloric composition should consist of 40% protein base; 50% - carbohydrate; 10% is fat.

Menu for building muscle mass

In this case, the diet will look something like this:

It should be remembered that without physical activity, gaining muscle mass is simply impossible. You should also try to avoid stressful situations. They negatively affect weight gain.

Increase body fat

Nowadays, many people are wondering how to gain weight in a week. This will be discussed in more detail later. Initially, this does not require eating a lot of food at one time. However, it is necessary to increase the number of meals. You should also enrich your diet with healthy fats and redistribute the foods you eat. It is necessary to increase the calorie intake gradually. This is very important. Calories should be increased by 5-10 per week.

In this case, to gain weight, eating bread, fatty cheese and fish, honey, and nuts is considered mandatory.

Approximate daily menu for increasing body fat

In this case, the diet looks like this:

• For breakfast you should drink sweet cocoa with milk. This also includes oatmeal cookies (4-5 pcs.).
• Second breakfast: tea (can be with milk), one fruit, almonds with honey (30 g).
• For lunch you need to eat soup based on meat broth. In this case, you need to prepare porridge as a side dish. It goes well with meat or fish, as well as vegetable salad.
• Second lunch: dried fruits and muesli with milk.
• For dinner you should have a choice of fish or meat, as well as porridge or potatoes as a side dish. This includes a vegetable salad.
• Before going to bed, you should have a snack of one piece of fruit and a glass of kefir.

You need to know that it is not very desirable to limit physical activity in this case. After all, it is an excellent assistant in the fight against stress, in improving appetite, and all this has a positive effect on weight gain.

Choosing the right diet

There are many methods for gaining weight. They differ only in the list of basic principles and do not have specific names.

There are methods that suggest increasing the calorie content of food with a gradual increase in portion size. However, this is not entirely correct. Since increasing the volume of portions can cause stomach distension and subsequent obesity.

In some cases, it is proposed to gain weight by increasing the amount of carbohydrates in the diet. However, in this case there may be an excess of sugar in the body. As a result, serious illnesses may occur.

There are also methods that indicate the need to limit physical activity. However, this is completely wrong!

Therefore, when deciding how to gain weight in a week, you should tend to choose the right and healthy ways to gain weight.

The correct weight gain process

In this case, you need to initially decide what exactly needs to be typed and why it is needed. This is followed by a gradual increase in the number of meals. You should not strive to immediately eat 5 times a day. First, you should gradually increase the number of meals (by one daily) to five. After this, you need to start increasing the number of calories.

To consolidate the desired result, after completing weight gain, you should not return to your previous method of nutrition. This must be remembered. To maintain the result obtained, you should find a middle ground in nutrition. After this, you will no longer have the question of missing kilograms.

Ideal foods for weight gain

There are a large number of them. However, the following products are still considered ideal:

Everything said in this paragraph will help answer the question of what you need to eat to gain weight.

How to gain weight by 5 kg in a week?

In this case, you will need the required amount:

• proteins;
• fats;
• carbohydrates.

To answer the question of how to gain weight by 5 kg in a week, you should do the following:

These basic criteria will help you give advice on how to gain weight by 5 kg in a week at home. All of them are effective for gaining weight in the shortest possible time.

How can a skinny guy get fat? Step-by-step instruction

From some men you can hear the phrase: “I want to get fat!” To do this they use many methods. However, many of them do not give the desired result. In fact, there are quite effective methods that allow you to fully increase body weight. The secret is that to achieve the desired result, it is necessary not only to follow various recommendations, but to do everything together, that is, in a complex. Read more about the basic principles below.

1. You need to drink water. After all, fluid directly affects body weight. To gain weight quickly, you need to drink plenty of water every day. It is recommended that men drink at least 2 liters of liquid per day. An excellent option would be to drink milk. It is an excellent product for gaining the necessary kilograms.
2. In this case, you should increase the caloric content of food. This is very important. You must first increase your caloric intake by 300-500 per day. Then, when it is noticeable that the weight gain has stopped, you can add another 500 calories to the diet. This needs to be done until it becomes noticeable that the desired result has been achieved in deciding how to gain weight in a week (for example).
3. The frequency of meals should be changed. As the number of calories consumed increases, another condition arises. It consists in the fact that it is necessary to divide the daily diet into a certain number of meals. Namely, it should consist of breakfast, lunch and dinner, as well as a couple of snacks. This will prevent the portion size from becoming too large.
4. Body fat percentage. When it comes to the question of how to gain weight for a teenager, you should clearly decide on the right way to gain weight. Increasing muscle mass or body fat can affect your appearance in different ways.
5. Weight changes need to be monitored. This action is very important. This is necessary in order to determine the speed of achieving the desired result in how to gain weight in a week. To do this, you need to weigh yourself weekly and record changes in body weight, as well as visually compare the results.
6. Physical activity should not be neglected. For a man to gain weight, it is not enough just to increase his caloric intake. This also requires strength training for muscle growth. Then the calories entering the body will increase the required mass.
7. Adequate sleep. This is another important condition. After all, the body needs regular rest and time to fully recuperate. In this case, you need to sleep at least 8-9 hours a day.

Bottom line

After reading the above tips, everyone can glean a lot of interesting information and decide what to do to gain weight. To do this, you should strictly follow the instructions indicated - and the desired result will be achieved.

There are two ways to quickly gain weight at home. The first involves gaining weight through junk food. This is very dangerous for your health.

And the second is to eat healthy and regularly visit the gym.

Very often it is girls who want to gain weight because they consider themselves too thin. It happens that in fact they are not. This is very difficult if you weigh less than 50 kg. and you have a faster metabolism. Most of these girls want to gain 5 kg or even 10 kg. But without strict adherence to the regime, this is unrealistic. Usually girls are recommended to consume 1500-2000 per day, but in this case, they will have to eat 2 times more food, i.e. 4000 calories. To do this you need to eat for almost two people.

Of course, eating 4,000 calories may seem very difficult at first. And this does not mean that you need to eat a lot in one meal. This means that you should organize as many meals as possible throughout the day. It might look like this – 3 main meals and three small ones (snacks). Approximately every 2-3 hours.

Low-calorie foods that you should always remember: chicken eggs, breast, peanuts, dried fruits.

Don't forget that you shouldn't eat too much before going to bed. The last meal should be at least 1.5 hours before bedtime. And these foods should be ones that are quickly and easily digested. Cottage cheese, puree, etc. are suitable for this. At night, you should not eat complex foods that will take a lot of time to digest. Remember this.

And also know that eating high-calorie foods is not as effective if you do not exercise. Of course, you will be able to gain weight quickly, but your figure will not look as good as you would like. For a beautiful figure and good condition, you cannot do without physical activity.

In the gym, it is best to work out with a personal trainer who will create a program for rapid weight gain. In any case, there will be no cardio loads in the training. As a rule, training will consist only of strength training.

Now let's break it down into categories

If you combine sports with proper caloric nutrition, then you will begin to gain weight much faster, and it will consist of muscle mass, not fat.

Proper calorie nutrition

You need to consume 4,000 or more calories. Remember, to achieve this you need the right food, and you also need to take it on time. You need to eat every 2-3 hours. Divide into main meals and additional (intermediate) meals.

Remember that fast food is not your option. Of course, you can gain weight very quickly, but it will not make you look better. Fat is deposited in the stomach and sides. Therefore, it is better to forget about this method. The diet should include foods such as: fried fish, vegetable and butter, dairy products, cheeses, beef, pork, lamb, nuts, etc.

Never avoid bread. You can even use white, it will have a good effect on weight gain. Garnish – various cereals, pasta, potatoes in any preparation. They contain slow carbohydrates that will take a long time to be absorbed. For sweets you need dried fruits, chocolate, halva, cookies. Don't forget about fruits and vegetables. They not only contain essential minerals, but also carbohydrates.

Try to combine foods so that they have both protein and carbohydrates. Protein should be 2-2.5 g per 1 kg of body. For example, 100 g of cottage cheese contains approximately 17 g of protein. All this can be determined from various tables that contain the approximate amount of protein or carbohydrates in a particular product.

You need to take a responsible approach to creating a weight gain diet. Count how many calories you eat during the day and then gradually add.

Before starting a diet, calculate for yourself how many calories you previously ate. I think the result will surprise you. It will be significantly different at the end of the actions taken.

Sports nutritional supplements

There are various nutritional supplements that help a person gain weight faster. Among these is protein, which contains proteins, carbohydrates, and amino acids. It contains more protein than carbohydrate. Gainers, on the contrary, contain 80% carbohydrates and only 20% proteins.

A personal trainer can choose the supplement that is best for you. But, if you find it very difficult to gain weight, then you will have to resort to weight gainer as it will help you the most in gaining weight.

In the morning after waking up, it is best to take protein, and after 20 minutes start breakfast. You can also drink protein before bed, which will prevent muscle breakdown during sleep. It will nourish them and ensure muscle preservation.

There are also amino acids that restore muscles, help counteract the anabolic effect, and also give strength during the workout itself. If you work with heavy weights, then you simply cannot do without them.

It is better for a teenager not to resort to sports nutritional supplements. Because doctors prohibit their use by an unformed organism.

Many doctors are against sports nutrition. They believe that it is harmful to health. However, if you consume enough protein and carbohydrates throughout the day, you can do without supplements. This is not important.

It is advisable to exercise 3 times a week. Cardio exercises should be avoided. Because, you will simply burn calories that you had difficulty gaining. And this is completely useless. Cardio training should consist of a maximum of 10 minutes, i.e. to warm up the muscles. To gain weight, give preference to strength training. Increase the weight with each subsequent workout.

After training, be sure to eat within 40 minutes. It is very important! Otherwise, the training was not beneficial. Muscles need constant nutrition. Food should have a high carbohydrate percentage.

Unhealthy way

If the above tips do not suit you personally. You still want to gain weight by eating unhealthy foods. There are tips such as: drink as much non-alcoholic beer and full-fat sour cream as possible. Why beer? Because it contains tremors. Many girls claim that thanks to this method they gained 5 kg in a very short period of time.

Tips for gaining weight:

1. Swap small cutlery for larger ones. This will help you mentally adjust to other portions of food.
2. After each week, gradually add about 30 calories to your diet.
3. Eat as often as possible – 2-3 hours.
4. Play sports.

If you follow these tips, you will definitely get better. And the most important thing is that you will not gain fat, but gain muscle mass. Your figure will become fit and increase in size. You will also feel much better than before. Sport is never harmful to health!

This may not be the fastest way to get better, but health should come first. After following all these tips, the result will certainly please you. However, this is unlikely to happen in a week. In order to maintain this weight or increase it, you will have to strictly adhere to all the advice. Otherwise, the weight will go down again. It's better not to let this happen. And for this, do not skip training and eat food strictly on time.

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Content

Some are looking for ways to lose weight, others need a diet to gain weight. Such people are called ectomorphs. There are several ways to solve the problem, but you need to approach it comprehensively - play sports, create a menu correctly. Even before going on a diet, it is important to undergo an examination and eliminate health problems, if any.

Nutrition for weight gain

The right approach to food is the basis for ectomorphs gaining weight. There is no need to mindlessly eat everything in a row, gaining calories. It is important to eat more healthy foods and build your diet. Rules:

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1. Create a calorie surplus. Every day you need to eat more than yesterday. You shouldn’t wait for obesity: as soon as you notice that your weight has begun to increase, calculate your daily caloric intake using a special calculator. The same thing needs to be done before going on a special diet. If you increase your calorie intake by 300–400 kcal, stop at this figure. If the excess is 700 or more, and continues to increase, you will quickly gain weight even more than necessary and develop health problems (gastrointestinal diseases, shortness of breath, excessive stress on the joints).

Increase the amount of protein you consume. This figure should be the same as for athletes - 1.5-2.2 g per 1 kg of weight daily. Proteins are the main material for building muscle mass and biologically important elements for the body. They are very filling, so it will be difficult to eat more, but if you want to gain weight, you will have to try.

The main sources of proteins are eggs, fish, meat, nuts, legumes, and dairy products.

2. Eat more complex carbohydrates. Eat more pasta, bread, potatoes and cereals. Your goal is to eat about 4 g of carbohydrates per 1 kg of weight daily. In addition, it is important to consume fats during the diet - animal and vegetable, but get them from healthy foods.

3. Don't limit yourself. This is a big plus of a diet that promotes weight gain. Eat more often, in larger portions.

   During the day there should be 3 full meals and hearty high-calorie snacks between them.

   Don't drink before meals to help you eat more.

   High calorie foods

   In the absence of a good appetite, weight gain products will help men and women gain weight quickly:

   • fat meat;
   • potato;
   • oils (olive, vegetable, butter, avocado);
   • dairy products with a high percentage of fat;
   • cereals;
   • nuts, dried fruits;
   • dark chocolate;
   • tea, coffee with sugar;
   • pasta;
   • avocado.

   Menu for weight gain

   This is what your menu should look like:

   	two-egg omelette; 1 sandwich (bread + cheese + smoked chicken); 1 glass of herbal tea or fruit drink	vegetable soup with meat broth (300 g); mashed potatoes (100 g) + fried veal; banana (1 pc.); 1 glass of jelly	full-fat yogurt (1 tbsp.); hazelnuts (150 g)	chicken chop (100 g); canned corn (150 g); 3 sandwiches with jam; tea with cream (1 cup)
   	millet porridge with milk (200 g); cashews (50 g); 1 cup of coffee with sugar; pear (1 pc.)	carrot casserole (300 g); mushroom soup (200 ml); vegetable salad (150 g); jelly (1 tbsp.)	melon (250 g); cocoa with milk (1 tbsp.)	buckwheat porridge with butter (250 g); biscuits (100 g); 1 cup full fat milk
   	oatmeal with milk (200 g); 1 sandwich (bread + butter + ham); coffee with sugar (1 tbsp.)	barley soup (300 ml); boiled potatoes (180 g); chicken chops (170 g); milk jelly (200 ml)	biscuit cookies (300 g); sour cream (1 tbsp.)	sandwich (bread + mayonnaise + tuna); compote (150 ml)

   Physical exercise

   
   

   To gain weight, focus on strength training - it will help convert the calories you get from food into muscle and form a beautiful body shape. Muscle tissue is denser than fat tissue, and gaining weight by doing strength sports is much easier and faster. A big plus is that your actual muscle mass will increase, and unsightly folds of fat will not form.

   Do 3 sets of each exercise with 6–12 repetitions and a short interval between them (up to 1 minute). It is advisable to use weights - dumbbells or water bottles, increasing their weight each time if possible. Cardio exercise should be reduced to a minimum, since it burns calories and you won’t be able to gain weight with it. You only need to do some aerobic exercise to strengthen the heart muscle.

   The duration of training should be from 20 minutes to an hour, no more. Long-term exercise will lead to protein loss. It is recommended to carry them out regularly, in the evening, at least 3 times a week. Women should exercise more intensely for 2 weeks after menstrual periods, and then gradually reduce the load.

   Video

   Attention! The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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