Girls who suffer from excessive thinness, in order to figure out how to gain weight without negative consequences for the body at home, need to study the principles and rules of weight gain.
Human body may 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:
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.
How to adjust your lifestyle
Emotional state. Weight loss in thin girls directly depends on their psycho-emotional state. Constant stress 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 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 spends large number 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 promote desire further work above 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. 
You can only decide on the type of products that provide maximum weight gain individually.
But the menu must certainly meet the following requirements:
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 the muscles, and not just into the fat cells, you need to visit the gym 2-4 times a week.
When and how to eat
Stable weight gain without reviewing the diet and further correction is not possible. Weight gain occurs with excess 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.
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:
It's best to eat plenty of protein, fat, and carbohydrates at every meal.
Sample menu for the week
A correct and balanced menu will not only allow you to gain weight as soon as possible, but also to save 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
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
The main thing in weight gain is diet and food.
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-calorie 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.
How to gain weight with a fast metabolism
Sticking to simple rules, you can already 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:
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. Most of the amino acid human body generates 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 growth mass, not just muscle tissue.
Manufacturers also include vitamin and mineral complexes in sports supplements to improve the overall performance of the product.
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 medications can be purchased at a pharmacy without a prescription.
Drugs of the first group:
Second group medicines is a mixture 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 amount 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.
Folk remedies for weight gain
To increase body weight, girls can use recipes at home traditional medicine, such as:
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.
Barbell Squats. The barbell squat is one of the best exercises for muscle training. To perform this exercise you need to lift the weight, back side shoulders holding the barbell with your hands. 
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.
Ab exercises. It is better to do this type of exercise in the first half of the day. By lifting 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.
Video on how to gain weight
How to gain weight:
How to gain weight and gain weight quickly:
Oddly enough, there are many people who want to gain a few kilograms. Despite the desire modern man keep your weight normal and prevent it from gaining; some are dissatisfied with their physique and consider it too thin. Men and women who want to get better make efforts to do this and rebuild their diet. But their goal, as a rule, is to build muscle mass, not excess fat tissue.
Problem of underweight
Sometimes a person is unable to get rid of excessive thinness due to the fact that he suffers from a serious illness. Only in combination with taking medications can a certain diet help cope with this unpleasant phenomenon. Therefore, if rapid loss of kilograms is combined with deterioration in health, you should seek medical help.
Effective therapy will achieve the desired result.
In what cases is a diet needed to gain weight?
Approximately ten percent of the population of European countries has This statement applies to people of both sexes. According to medical research, there are 5 categories of people who need a diet to gain weight:
- Individuals predisposed to thinness.
- Patients with disorders of the gastrointestinal tract.
- People who lose weight due to psychological reasons(depression, nervousness, emotional overload).
- Persons who have undergone major surgery or are recovering from a serious pathology.
- Athletes who want to increase muscle size.
If a person belongs to one of these categories, a certain nutritional system will help him gain kilograms. But in order to talk about the right diet, you need to understand the reasons for weight loss.
Main Factors
Before adjusting your eating regimen, experts advise undergoing an examination.
Issues such as diet for weight gain, menu and diet are resolved only after assessing the condition of the body.
Experts name other important factors that trigger weight loss:
- Accelerated metabolism.
- Abuse of alcohol-containing products, coffee, tobacco.
- Wrong diet.
- Lack of calories.
- Emotional overload.
Weight loss is not a harmless phenomenon at all. This is a problem that in some cases can lead to worsening of the condition. In the presence of pathologies, treatment in combination with a specially selected diet allows you to normalize both body weight and well-being.
The main misconceptions of those who want to get better
The main principle of a weight gain diet is the correct balance of nutrients.
It is important to consider not the volume of products, but the calorie content. Many of those who want to gain weight eat large amounts of food. Such a diet not only interferes with weight gain, but also creates problems in the form of disturbances in the functioning of the stomach and intestines. After all digestive system difficult to cope with overload.
As for the energy value, it should be increased gradually. Many people mistakenly think that this can be done abruptly. But experts advise adding about two hundred calories per day to your regular diet. Excessive consumption of animal fats and sweets has a negative effect on health.
What should it be proper diet for weight gain?
Important Principles
So, to add a few kilograms, you need to follow these tips:
- Eat food frequently. Its quantity should be small.
- The times for breakfast, lunch, afternoon tea and dinner must be clearly established.
- The periods between meals should not exceed 3 hours.
- You should eat slowly and calmly.
- It is necessary to drink at least 2 liters of water daily.
- Before going to bed, you should drink a glass of milk or yogurt.
- It is recommended to avoid alcohol-containing products.
When following the main principles of a high-calorie diet for weight gain, you must remember that the diet should be varied. Important also has complete rest. You should sleep at least 8 hours.
Sample diet
An example for weight gain is the following.
For lunch - first course with noodles, 100 g of fried chicken and peas, pear, 2 slices of bread, tea.
For an afternoon snack we offer: half a glass of kefir, 4 dried fruits.
Dinner is 150 grams of crushed potatoes with a cutlet, 2 sandwiches with cheese, juice.
Second day
In the morning eat 100 g of millet porridge, 5 kernels hazelnut, yogurt, drink tea.
For lunch - 250 grams of chicken soup, pasta, sweet pepper, fresh cucumber and jelly.
In the evening you should eat 100 grams of an omelet with cheese, tomatoes and ham, cookies with milk and honey.
Third day
Breakfast is three hard-boiled eggs, 100 g of vegetable salad with olive oil. For dessert - 30 grams of dried fruit with tea.
During the day they eat noodle soup. For the second, 100 g of beef pulp with beans is suitable. Additionally: compote and orange.
In the evening they eat a sandwich with cucumber, tomato, cheese, chicken and tomato sauce, chocolate, drink fruit juice.
Fourth day
In the morning, pearl barley porridge with nut kernels, honey and apples is suitable. Breakfast also includes bread and butter and tea.
During the day they eat cabbage soup with meat broth, 100 g of pasta with cheese, meatballs, vegetables with sour cream, and drink compote.
The afternoon snack consists of a boiled egg, pine seeds, a sandwich with butter and juice.
Dinner - 150 g sea fish fried with crushed potatoes, salad, tea with milk.
Fifth day
Breakfast - 100 grams of pasta with vegetables, compote, 4 plums.
During the day they eat 250 g of pea soup with smoked meats, boiled pork, tomato salad, 2 slices of bread, and drink jelly.
An afternoon snack is a bun with curd filling, a banana, a glass of yogurt.
In the evening you can eat 150 grams of fried fish fillet (salmon, tuna), cauliflower, bread and butter, drink juice.
Sixth day
In the morning, 100 g of beef, stewed with onions and pasta, and cocoa are offered.
In the afternoon - cheese soup, croutons, tomato salad with feta cheese, lemon juice and herbs, one hundred grams of fried tuna, compote.
Afternoon snack - a glass of yogurt and a handful of almonds.
In the evening, you can eat 150 grams of pasta with sauce, fried chicken fillet, bread with bran, and drink carrot juice with cream.
The seventh day of the diet for weight gain (on the menu for the week)
In the morning they eat cottage cheese casserole with dried grapes and sour cream. Optional: sandwich with cheese, cocoa.
In the afternoon - fish solyanka, 100 g of meatballs and pasta with sauce, cucumber. Lunch also includes two pieces of bread and tea.
Pancakes with sour cream, pear, juice, and several nut kernels are suitable as an afternoon snack.
Dinner - stewed turkey with tomato sauce and green beans, 40 g of cheese and cocoa.
Features of the diet for men
The body of representatives of the stronger sex functions differently from women. And therefore, it is important to consider some nuances when choosing nutrition for weight gain.
Firstly, men's metabolism is quite fast. Representatives of the stronger sex can avoid gaining weight by consuming large amounts of calories. As you gain weight, adipose tissue is deposited throughout the body. Due to the characteristics of the body, a diet for weight gain for a man should be based on the following principles:
- About seventy percent of the diet consists of foods rich in proteins (meat, dairy products, fish).
- Porridge should be cooked with milk and butter.
- The man’s menu includes dishes made from vegetables and herbs. Meat and fish dishes alternate. In this case, preference should be given to lean varieties.
Sample diet
In the morning you should eat oatmeal with dried fruit, bread with cheese, and drink coffee with cream.
Second breakfast - 100 grams of nut kernels, milk cocktail with banana.
Afternoon snack - a glass of yogurt, fruit and cookies.
For dinner, hard-boiled eggs (4 pieces), bread and butter, cheese and tea are suitable.
If a man visits the gym, he needs to drink fruit juice or 50 grams of dried apricots (dried grapes) 20 minutes before training.
Proper diet for women
A girl's weight gain diet should not include large amounts of sugar and fatty foods. After all, fasting leads to such an unpleasant phenomenon as cellulite. Even those who have a thin physique are susceptible to the formation of “orange peel”. The diet should consist of five meals. You should not increase your caloric intake too much or too quickly. Muffins, chicken thighs, processed foods, alcohol and fast food should be excluded.
Healthy Products that will allow you to achieve results and not harm your health are meat, low-fat fish, cheeses, ham, white bread. Suitable: cottage cheese, pureed soup, halva, marmalade, compote.
Approximate diet
In a diet for weight gain for a girl, the menu looks something like this.
Cottage cheese with sour cream is used as a snack; all this should be washed down with compote.
Fruit is offered between breakfast and lunch.
The daily meal includes: soup, 2 pieces of bread, crushed potatoes, cutlet, vegetables. As a sweet dish, you should eat marshmallows with tea.
Evening meal - baked meat, vegetables.
At night you can drink a glass of yogurt.
High Protein Diet
Experts recommend this diet to those who play sports. It is aimed at gradually building muscle.
There are several rules that allow you to achieve good results by adhering to this regime. Firstly, you need to play sports. Secondly, you should give preference to grilled or steamed foods. Thirdly, you need to drink at least 2 liters of water per day.
Here is one option for a protein diet for weight gain.
Breakfast - some rice and chicken breast pulp.
Snack - an orange, a handful of nut kernels.
Lunch - stewed beans and carrots with meat, tomato.
Afternoon snack - apple (kefir).
Evening meal - fish, vegetable salad.
Depositphotos/DELEN_S
The problem of weight is familiar to many women, only some can’t say goodbye to extra pounds, while others eat cake in the hope of gaining a little weight to make their figure more prominent. Underweight is a serious problem along with being overweight, so it needs to be addressed. Although the goals of thin and fat women are completely different, to achieve them it is necessary to choose the same algorithm. To say goodbye to thinness forever, you need to choose the right menu for a girl to gain weight and combine such nutrition with sports training.
How to determine whether you are underweight
To understand whether the weight corresponds to accepted standards, use the formula that calculates the body mass index (BMI). It looks simple: height squared divided by body weight. A figure less than 18.5 is considered critical, which means that the actual weight is not enough for the normal functioning of the body. To stabilize, it is necessary to take measures: develop a diet for weight gain or take a ready-made high-calorie menu as a basis.
On the other hand, this formula is not an axiom, since it does not take into account age and constitutional features. Equally important is the ratio of muscle and fat in the body; normally, the percentage of fat mass for girls should be 20-32%. To find out the exact numbers, use modern methods: weighing in water, ultrasound, caliper (device for measuring fat mass).
Why is excessive thinness dangerous for women?
In pursuit of the imposed standards, 90-60-90, some girls reach critical weight loss, and it is difficult to restore it to normal. To do this, you need not just a balanced diet for anorexia, but also to be under the supervision of doctors. However, thinness is not always associated with exhausting diets; it may be a consequence of constant stress or a fast metabolism. In any of these cases, a special diet must be used to gain weight back to normal levels.
With weight loss, the subcutaneous layer of fat decreases, meanwhile it is an important element of the endocrine system, especially for women. Hormones necessary for conceiving and bearing a child are “hidden” in fatty tissue. In addition, during pregnancy, subcutaneous fat is a kind of heating pad for the unborn baby. Scientists have already proven that women with low BMI increase the likelihood of having a low-birth-weight child, and menopause occurs ahead of schedule.
How to avoid common mistakes when planning your diet
When planning a menu for weight gain, a girl needs to make sure that the percentage of her daily diet looks like this:
- carbohydrates - 50%;
- proteins - 30%;
- fats - 20%.
Just follow percentage It is not enough for a woman to gain weight quickly. Special attention should be given to the fats contained in foods. Proper nutrition To gain weight, it should contain foods containing unsaturated (healthy) fats. These include olive oil, sea fatty fish (salmon, tuna, mackerel), nuts, and avocados.
A high-calorie diet for weight gain for a girl should be rich in carbohydrates, but she should choose the right ones that will bring maximum benefit. Carbohydrates are simple and complex. The former are found in chocolates and cakes. They quickly disintegrate in the body, accelerating metabolism, and therefore provide minimal benefit. Therefore, when planning a diet for weight gain, choose complex carbohydrates, which are found in cereals, whole grain bread and legumes.
High-calorie menu for 7 days
Proper nutrition for weight gain for a girl should contain more calories than you are used to consuming. For those who don’t know which dishes are best to choose, a ready-made diet for a girl to gain weight will help, the menu is scheduled for 7 days. If, eating according to this scheme, the weight gain is about 500 g, the result can be considered ideal. Otherwise, the menu should be revised and calories consumed should be increased.
| Days of the week | Breakfast | Snack | Dinner | Afternoon snack | Dinner |
| Monday | Rice with chicken breast and spices apple juice with pulp | Orange and walnuts | Stewed beans with vegetables, boiled chicken drumsticks | Yogurt with banana | Fish fillet, vegetable salad |
| Turkey pasta, fruit juice | Cottage cheese with sour cream and fruit | Buckwheat porridge with chops, tomato, kefir | Protein shake with banana | Curd casserole, vegetable salad |
|
| Scrambled eggs, oatmeal, low-fat yogurt | Kiwi or grapefruit | Corn porridge, salmon fillet, salad fresh vegetables | Cottage cheese with sour cream and fruit | Turkey, vegetable salad |
|
| Oatmeal with milk, chicken fillet, vegetable salad | Dried apricots and cashews | Rice, pork with spices | Fish, mashed potatoes, vegetable salad |
||
| Buckwheat porridge, omelette, orange juice | A glass of fermented baked milk or kefir | Borscht, turkey meat, Greek salad | Boiled chicken with salad |
||
| Boiled rice with cutlets, fruit juice | Cottage cheese with banana | Buckwheat porridge, baked chicken thighs, salad | Kefir or fermented baked milk | Pearl barley porridge, steamed mackerel |
|
| Sunday | Oatmeal, fresh vegetable salad, glass of milk | Orange, nuts | Wheat porridge, boiled beef with green peas | Grapefruit | Chicken fillet with rice, vegetables |
How to help your body recover quickly
A correctly composed high-calorie menu for a girl to gain weight is one of the main, but not the only, conditions for successfully normalizing weight. Additionally, you must comply following rules:
- It is best to accustom yourself from the very beginning to eat strictly according to the clock. This will help the body quickly adapt to the new regime.
- Breaks between meals should not be more than 3 hours.
- Half an hour before meals, it is recommended to drink a glass of fresh fruit and vegetable juice, and during the meal itself it is better to abstain from liquids.
- Immediately after your next meal, it is recommended to refrain from physical activity.
- If you need to increase the calorie content of your dishes, use sour cream with 10% fat content. This simple trick will increase your energy value vegetable salad for 200 kcal. In addition, you can increase the number of calories by using durum varieties cheese.
Why is it important to combine enhanced nutrition and exercise?
Another secret to helping a girl gain weight in a weekly weight gain menu, precisely where she lacks volume, is through sports training. In their absence, all calories consumed will go into fat mass, and this will not have the most beneficial effect. in the best possible way on the figure.
When you come to the gym, forget about treadmills and exercise bikes, because they burn calories. Strength training, which should be carried out under the supervision of a trainer, is best suited for such purposes. He will develop an optimal weight training program for you, i.e. dumbbells, barbells, exercise machines. Why are exercises in the gym so beneficial? With large force loads, muscles get micro-tears. The body urgently strives to “repair” them, filling them with new cells.
With a positive mood and strict adherence to the weight gain diet, you will see the first results within a month.
Lack of weight is just as unattractive as extra pounds and body fat. Like being overweight, being underweight is bad for your health and is almost always the cause of hidden diseases. You can gain weight using a special diet, consuming foods high in calories.
But before you start a diet to gain weight, it is advisable to go through medical examination, identify the cause of sudden and permanent weight loss, and begin appropriate treatment. After some time, natural growth will be noticeable - on average one kilogram per month, and the right diet will come in handy.
The right diet for weight gain
Having noticed pathological thinness and made a decision to gain weight, it is important not to make a common mistake: simply increase the amount of food consumed. This, firstly, will not be enough, secondly, this approach is fraught with digestive problems, and thirdly, an aversion to food may occur.
The correct thing to do is to increase the calorie content of your menu gradually - adding 200-300 calories every day. It is also important to increase the number of meals - up to four or five times a day. Fractional meals in small but high-calorie portions will have a better effect on physical and mental health.
General rules of a diet for weight gain: 30 minutes before a meal, it is recommended to drink 250 ml of juice from vegetables or fruits, but drinking during meals is highly undesirable. It is also not recommended to exercise after eating. The diet should be dominated by proteins and carbohydrates: legumes, various cereals cooked exclusively with milk, pasta, white bread, you can consume honey and sugar, fruits and juices. It would be a good idea to take vitamins during weight gain.
You can increase the calorie content of your usual and favorite foods. For example, vegetable casserole, pasta and any other side dish can be sprinkled with grated hard cheese; salads can be seasoned well with sour cream. In general, this product should definitely be included in a diet for weight gain - it significantly increases the calorie content of the dish.
Sample diet menu for weight gain
Below are for example balanced menus. You can use this diet to gain weight for both men and women.
You can eat it for breakfast oatmeal, boiled with milk, with the addition of honey, raisins, nuts, white bread with cheese, butter, coffee with milk.
For second breakfast - meatballs and pasta, fruit juice.
For lunch - cabbage soup in meat broth, boiled potatoes with butter, fried fish, vegetable salad with sour cream, fruit juice.
Snack. Milk with cookies.
Dinner. Buckwheat with milk and candied or dried fruits, tea with sugar, white bread with butter.
For breakfast you can prepare milk porridge from millet cereals, vegetable caviar, white bread with butter, cocoa cooked with milk.
For second breakfast, you can eat bread with butter, sausage (alternatively, a whole piece of meat boiled or baked with spices), yogurt, and juice.
For lunch you can eat meat borscht, meatballs and macaroni and cheese, and sweet compote.
For a snack, you can prepare a vegetable salad, season it with sunflower or olive oil and grated cheese.
For dinner - an omelet with cheese, ham and tomatoes, milk and honey.
For breakfast - stewed potatoes with meat, a bun with butter, coffee with milk.
For second breakfast - cereal with milk or oatmeal.
For lunch - pea soup with smoked meats, salad with sour cream, cake or cookies with tea.
As a snack, you can take a fruit salad dressed with sweet sour cream or yogurt.
For dinner you can cook goulash, rice porridge, eat a sandwich with butter, drink sweet tea.
Taking into account the fact that the menu contains dairy products and fatty meats, before using such a diet you should consult a doctor to rule out pathologies of the gastrointestinal tract, pancreas, and liver. With the doctor's permission, in addition to vitamins, you can take medications to stimulate digestion and improve appetite.
The principle of following a diet for weight gain for men is not much different - it is necessary to gradually increase the calorie content of the daily menu, the basis of which should be proteins, carbohydrates, fats: seafood, fish, meat, eggs, legumes, cheeses. In addition, a weight gain diet for men should also be accompanied by physical activity– to give increasing muscle mass the correct, attractive shape.
What unites them? Presence of high fat content.
And if you don’t use them, your weight will stop increasing. However, I am not suggesting that you throw them out of your life forever. It's pointless. Because nothing hinders the fight against excess weight more than bans on certain things.
Just try to avoid them or replace them with something similar, but less harmful.
Any oils, including vegetable oils
Most people make a common mistake. They believe that vegetable oil may be lean.
In fact, absolutely all types of oils: butter, vegetable, refined, etc. contain almost 100 percent fat. Yes, these fats are of plant origin. But there is no benefit from this, but the same as from animal fats.
So try to eliminate all possible types of oils from your diet. Fortunately, it's not difficult at all.
Margarines and various mayonnaises
In margarines and various kinds of substitutes butter fat content is about 60-75 percent. So-called light or ultra-light oils are also commercially available.
But their fat content is not much less than that of butter. Moreover, margarines undergo special chemical treatment to long storage, this increases the harm caused to the body.
As for mayonnaise, it’s hard to call it a product at all. The fat content of ordinary mayonnaise is 70 percent, but recently new varieties with 40 - 45 percent have begun to appear. But even this is a lot.
In general, margarine and mayonnaise should not be eaten at all, not only to preserve the same, but also from the point of view of the safety of the entire body.
True, if you like mayonnaise, it will not be easy to give it up at the beginning. But you can always find a replacement. For example, salted sour cream, yogurt, and some people add mustard and kefir to vegetables in a 1:1 ratio.
Hard and processed cheeses
Yes, I know very well how nice it is to eat a sandwich spread with cheese in the morning. However, modern cheeses, especially imported ones, have a fat content of about 45-50 percent. So, you should give them up to maintain your figure.
What then can replace them? When you want cheese, take salted low-fat cottage cheese or so-called soft cheeses - feta cheese. With good taste, their fat content is very low. So this will not affect your weight in any way.
Meat
The percentage of fat in regular and lean pork exceeds 30 percent. And in fatty beef it’s about 25-30. Eating such meat, of course, affects your appearance. Moreover, for the worse.
But the body requires protein. Otherwise, headaches, fatigue and lethargy will occur. So I suggest you replace it by eating more fish, especially sea fish, and using lean beef for making soups and meat snacks. Fortunately, you can make a lot of delicious dishes from fish.
Boiled sausages (Ostankino, Doctor's, etc.), smoked pork sausages, frankfurters and wieners
If you knew what and how these products are prepared, you would forever lose the desire to eat them. There is no benefit to the body from them, only harm.
However, people often do not consider sausages, frankfurters and some sausages to be fatty. Because there is no visible fat in them. But in fact, there is fat and ranges from 25 to 35 percent.
For example, the fat content of doctor's sausage is about thirty, which is quite a lot. So, I suggest you give up these foods and replace them with fish.
Sweets such as chocolate, ice cream and creams
Don't be alarmed. They can easily be replaced with low-fat sweets. For example, marmalade, marshmallows, marshmallows, jam. And if there is practically no fat in caramel or marshmallows, then the fat content of chocolates is close to 50 percent.
Creamy ice cream can be easily replaced with diet ice cream. There is practically no difference in taste. So you can easily do without these products.
Dairy products
Some dairy products contain a high percentage of fat. For example, for sour cream it ranges from 25-40 percent. But, as a rule, low-fat analogues can always be found for such dairy products. So you can replace them without problems.
That's all 7 types of foods that contribute to your obesity. If you remove them from your diet or replace them with low-fat analogues, you will stop gaining extra pounds.