Best Diet for Weight Gain

Being too thin can harm your health even more than obesity. Body mass index (BMI) is used to determine the weight deficit.

It is calculated by dividing the weight in kilograms by the squared height in meters: BMI = m / h2, where m is the weight, h is the height in meters. If the figure is less than 16, there is a pronounced deficit. When 16-18.5 is not enough value for an adult.

With such indicators, you need to think about and start adhering to nutrition to gain the necessary pounds.

How to gain weight fast

Not losing the pounds you've gained is harder than getting fat. To get better quickly, you need to follow the recommendations:

• Reconsider your diet completely. It should be high in calories and healthy.
• Protein is the material for building the muscular system. It must be consumed per day 2 g per 1 kg of body weight.
• Carbohydrates and fats are also important. Gaining weight requires complex carbohydrates, not fast ones. Therefore, you need to eat cereals, bread, pasta, potatoes.
• You need to eat often, 5-6 p. in a day. Better to replace it with dairy products.
• Eating a high-calorie diet will help build up a layer of fat, but muscle is essential for a healthy weight. Therefore, sports are indispensable. Power loads have proven themselves well. However, before starting classes, you need to consult a doctor, because there are contraindications.

If you follow these recommendations, you can gain a few pounds in just a month. I would like to note that you cannot get fat too quickly. A maximum of 1 kg should be added per week.

Ten guaranteed foods to help you get better

Do not try to put on weight by eating sweets, pastries, and fast food. This will cause severe damage to the digestive organs. There are healthy foods that help you get fat as well, but they are healthy. 

Nutritious smoothies and shakes

Recipe for making a chocolate banana cocktail:

1. Take a 1 glass of milk & a banana, 15gm chocolate, 1 tbsp peanut butter in a blender.
2. Beat until smooth.
3. Cool and drink freshly prepared.

Apple caramel shake recipe for weight gain:

1. Fill a blender with apple pieces (1 fruit), 250 ml of yogurt, 1 tbsp. caramel syrup.
2. Beat until smooth.
3. Cream can be added before use.

The diet to gain weight involves consuming these drinks as a snack and in addition to other meals.

In women weighing less than 45-47 kg with an average and high growth, violations in the maturation of eggs are natural due to thinness.

Walnuts, almonds, cashews

They help to gain weight and are very useful because contain amino acids Omega-3 and 6. Their regular consumption strengthens the body's defenses, reduces the risk of developing oncology, prevents the occurrence of chronic depression, and improves the emotional state.

White rice

You can add fruit and berry pieces, dried fruits to rice porridge. Use rice (boiled) with fish, meat, seafood,  cutlets and meatballs. Season it with tomato and mushroom sauces. Sushi and pilaf are very nutritious dishes.

Healthy oils

Vegetable and butter are high-calorie foods. In a spoon, 90-100 kcal. Can be added to meals during cooking and immediately before use.

Red meat

A protein diet for weight gain involves eating fatty meats. However, it negatively affects the digestive organs, especially if there are or have been diseases of the gastrointestinal tract (GIT). An alternative would be red meat (veal, beef, horse meat, venison, etc.). It contains creatine and leucine to support natural protein production and muscle development.

A sharp weight loss with an unchanged lifestyle and a normal diet always indicates health problems and requires consultation with a doctor - a therapist, endocrinologist - and a detailed examination.

Salmon and oily fish

Contains protein, Omega-3. Their regular use allows you to get fat. These foods have a positive effect on the health of the bones.

Cottage cheese

Protein foods are an excellent preparation for exercise. Therefore, it is recommended to start your day with cottage cheese. This product strengthens the skeleton, replenishes calcium deficiency, and helps muscle development. You can add fruits, berries, dried fruits, nuts to it. This will increase the benefits.

Potatoes

A carbohydrate diet for weight gain includes eating baked, boiled, mashed potatoes. You can cook meat, fish or salad with it. Potatoes saturate with carbohydrates and coarse fibers. These elements energize, increase labor productivity. With a low-carb diet (for weight loss), potatoes are undesirable.

Fruits and berries

Enriched with fiber, equally useful for losing weight and gaining weight. It is recommended to eat them in the second half of the day.

Eggs

The menu for weight gain includes eggs. They contain protein and healthy fats. It is believed that eggs contribute to the accumulation of "bad cholesterol". Numerous studies have proven this to be a misconception. Therefore, you need to consume 3 pieces of this product per day.

You should not rejoice over excessive thinness. To improve your well-being, you should gain a couple of kilograms and build muscle mass.

Sports Supplements for Rapid Weight Gain

Sports nutrition for weight gain for a girl contributes to the intake of additional calories when they are not enough in food. The most important thing is to choose a quality supplement:

• Amino acids. Produced naturally in the body. However, there are those who come only from the outside. They have a tonic effect, help build muscle.
• Proteins. Concentrated proteins help build muscle without storing fat.
• Weight gainers. These nutritional mixes can help a thin girl gain weight. They contain protein and carbohydrates and help to increase the overall mass.

Sportpit contains vitamins and minerals for a general positive effect.

Pills for weight gain, what to drink

They are divided into two types. The first includes tablets containing protein compounds, vitamins, minerals. They can be purchased at any pharmacy without a prescription sheet. For those who want to get better, the following are recommended:

• Potassium orotate. Increases mass, improves appetite. Contains vitamins that enhance the effect.
• Brewer's yeast. It is important to observe the correct dosage.
• Oxandrolone. It is used as a preparation for increasing mass, as a food supplement for general strengthening of the body.
• Peritol. Promotes the development of muscles, which allows you to gain weight. It also has a tonic effect. Attention! Has a contraindication in the form of lactose intolerance.

Usually, the cause of thinness is an increased metabolism and not quite proper nutrition, a decreased appetite (especially in diseases).

The second group includes hormonal pills. They are assigned only at critical weight, because have an extensive list of adverse reactions. List of medicines:

• Diabetone. Promotes insulin production. When taken correctly, after the recommendation of a specialist, it helps to gain weight, reduce the likelihood of unexpected reactions that may accompany this.
• Duphaston. Helps to build mass quickly.

Self-administration of any drug is extremely dangerous. Therefore, they cannot be taken without the appointment of a specialist.

Folk remedies for weight gain

You can also use folk recipes:

• Ashwagandha powder. Extracted from the rhizome of the plant, sold in pharmacies. Add 2 tablespoons to 250 ml of warmed milk. powder, 1 tsp. ghee. Mix thoroughly and drink twice a day for a month.
• Ginger root. Added to tea. Irritates the walls of the stomach, which increases the feeling of hunger.
• Dandelion root. Tea with this ingredient tastes bitter, but very healthy. It contains many vitamins, potassium, zinc, iron. 
• Chinese tea. The citrus blend increases gastric acid production, which stimulates appetite.
• Almond oil. Boil a glass of milk with this ingredient and dried figs. Every day for a month before dinner, you need to drink 250 ml of such a drink.

Before using any prescription, you need to consult a doctor.

To get better, it is necessary to stimulate the appetite, because if you eat through force, there will be no benefit from such nutrition and the food simply will not be digested properly.

Weight gain exercises

Eating properly, you need to remember about sports. Physical exercise is complex, i.e. targets all muscle groups. Exercises alternate, for example, on one day to pump arms and chest, on the other - legs, etc. Fitness can include:

• bench press;
• dumbbell training;
• regular squats and one-legged lunge;
• deadlifts with straightened knees;
• pull-ups on the horizontal bar;
• push-ups on the bar.

After training, you must definitely rest. At least 8 hours should be allotted to sleep, otherwise all efforts will be meaningless.

Sample menu for weight gain

Meals for gaining body weight require frequent meals, approximately every 3 hours. It is desirable that they were at the same time. Consider a girl's weight gain diet and menu.

Breakfast

Meals when gaining weight after waking up:

• buckwheat with butter (100 g and 5 g);
• cottage cheese 2% with sour cream 15% (100 g and 1 tablespoon);
• a cup of tea with 1 cube of sugar.

The indicated portions of healthy food are provided for girls weighing 45 kg. Leaning on Greek and eating it all day is not worth it, because it is possible, on the contrary, to lose weight, as with a buckwheat diet. With an increase in weight by 10 kg, the dimensions of the dishes increase by 20 g. The amount of additives (sour cream, butter, sugar) remains unchanged.

It is necessary to revise your daily diet and increase the calorie content of dishes without changing the amount of food eaten.

Lunch

You can eat curd casserole made from:

• cottage cheese 1% 600 g;
• 3 eggs;
• 2 tbsp semolina;
• 2 tbsp sour cream;
• 100 g dried apricots;
• half a packet of vanillin.

Bake in the oven. How much you need to eat depends on the weight: 45 kg - 100 g, 55 kg - 120 g, etc.

Dinner

A weight gain diet for women may include eating at lunch:

• turkey goulash in its own juice with onions and soy sauce, without oil (160 g);
• boiled potatoes (100 g);
• tomato and cucumber salad with lemon juice (140 g);
• tea with milk (250 ml).

Servings are 45 kg.

The only undoubted advantage in your diet in comparison with "donuts" will be that you do not need almost any dietary restrictions, you can eat anything - high-calorie dishes, flour, fatty and sweet.

Afternoon snack

As a snack, you can drink a protein shake consisting of synthesized protein and milk with a caloric value of 2.5%.

Dinner

A set of products:

• first laid for 20 minutes. in marinade, then salmon stewed in a pan (100 g);
• brown rice (150 g);
• fruit salad (150 g).

For the marinade, take 2 tbsp soy sauce. and garlic with ginger 1 tsp.

Second supper

Before going to bed, you can drink a glass of kefir, to which 2-3 tablespoons of bran are added. Also eat a banana in addition.