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How to get better in a short time. Meals for weight gain

A person’s weight affects not only the attractiveness of the external image, but also an indicator of health in general. Usually we're talking about 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 have a negative impact on well-being. Therefore, the issue of weight loss and weight gain must be approached comprehensively.

How to gain weight quickly?

An indicator for determining weight deficiency is the so-called body mass index, which should not be lower than 18.5. If the calculations show 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 susceptible to excessive thinness.

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

Getting better, to some extent, is more difficult than losing extra pounds, but, nevertheless, it is quite possible.

The fastest way to gain without stress for the body includes the following key recommendations:

Weight gain at home

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

You can gain weight quite effectively at home. You just need to know how to do it correctly and not harm yourself.

Safe weight gain involves:

increasing the amount of food consumed, in simple words - the portion should be approximately 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 decoy of the size of the portion: the larger the plate, the smaller the volume of food seems;
reducing the amount of vegetables and fruits, it is optimal to make juices or mousses from them to replenish vitamin reserves;
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 you have knowledge in this area and there are no contraindications.

You shouldn’t go to great lengths and follow all instructions from the first day. You need to gain weight gradually, listening to the body’s reaction to a particular method. Over time, an individual effective regimen is formed that brings only benefits and positive emotions.

How to quickly gain 10 kg?

It is quite possible to gain 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 their appearance, let alone large numbers. Therefore, it is very important to understand that it is impossible to gain significant weight only with fat. Or rather, perhaps, but this will already be obesity, and you will have to deal with a sagging belly or sides.

Gaining 10 kg of weight involves a combination of fat and muscle mass. Therefore, the recommendations include two main areas - diet and sports. Proper nutrition will help you gain 10 kg quickly. We are talking about healthy, but high-calorie foods. It is necessary to determine the norm of calories consumed for a comfortable gain of kilograms experimentally. You just need to count the calorie content of the food you consume every day and compare it with the result.

An approximate menu option to gain weight and gain weight:

For breakfast, an omelet with porridge cooked in sunflower oil, and cottage cheese with honey or fruit are suitable;
lunch should consist of a side dish (pasta, potatoes) and meat or fish, washed down with sweet coffee with cream;
dinner is lighter but satisfying, for example, chicken breast with vegetable salad.
Don’t forget about snacks – dried fruits, nuts, eggs, salads, dairy products.

By following a diet and a fractional diet, you can gain 5 kg, but the rest needs to be gained in the gym. Exercises should be strength training, not cardio: deadlifts, push-ups, barbells, 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 overweight young ladies, but also to those who are 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 plays 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, legs in the simulator, bending forward with a barbell;
for arm muscles: push-ups, dumbbell or barbell presses overhead and toward you.

The optimal amount of training in order to quickly recover and gain a few kilograms, according to reviews, is 3 times a week. You should not overdo it, it may have the opposite effect due to overwork. Thanks to sports, proper daily routine, balanced nutrition and rest, your figure becomes ideal.

How to gain weight in a week?

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

You can gain 5 kg in 7 days by doubling the calorie content of your food. However, most calories should be healthy (nuts, fatty meats, honey). You also need some sweets, but only as dessert. As a result, up to 10 kg are added in 2 weeks.
You should not eat all your food supplies for the day at one time. Meals should be frequent, without skipping. In this case, fat increases steadily.
The menu must include proteins (chicken meat, eggs) and fats (pork, olive oil).
Dairy products with a high percentage of fat content help in gaining weight. If you are not lactose intolerant, you should drink a glass of milk several times a day between meals.
Snacks should consist of healthy foods (dried fruits, nuts, fruit mousses), and not fast food.
It is important to constantly monitor the caloric content of dishes during the recruitment process and adjust according to your feelings. It is better to keep a special diet diary.
In order to get better, but not to gain weight or gain excess weight, you should not forget about physical activity. Fitness will help turn calories into muscle.

If there are no compelling reasons, then you shouldn’t gain weight in an emergency. By spending a little more time, you can get much better results that will last a lifetime.

How can a man gain weight quickly?

Men rarely complain about being thin, but rather about figure flaws. Therefore, the approach to weight gain in men is slightly different. The main focus is primarily on nutrition and specific products.

A guy who is underweight most likely benefits from a fast metabolism. Everything eaten is processed faster than it can be absorbed by the body. Therefore, special attention should be paid to the calorie content of food, and not its quantity. You should always satisfy your hunger by bringing small snacks from home. 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 your diet at this time and not eat everything.

Many men manage to gain weight up to 5 kg in a 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. You can't 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 follow an individual program with a trainer. The ideal result will not come immediately, but it will definitely happen.

What can a woman eat to get better quickly?

Diet, as it has already turned out, plays one of the leading roles in weight gain. It is especially relevant for women who want to gain weight, but at the same time are afraid of getting fat. To improve your figure without harming your health and appearance, you need to know what you can eat during this period.

In order to quickly recover, the set of mandatory products should include:

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

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

Instructions

Breakfast should start with a glass of fruit juice. Then eat a large portion of oatmeal. Prepare them as follows: soak them in milk in advance. After they swell, season them with grated apple, nuts and. Finish your breakfast with two or three more hot cups. Drink it with a white bread sandwich.

There must be a second breakfast. Serve it first breakfast after 2-3 hours. You can choose any of the two proposed options. The first option includes broth and a glass of freshly squeezed fruit juice. Second option: A large sandwich with sausage, a glass of high-fat yogurt and on top of that.

Dinner. Prepare a vegetable salad, season it generously with high-calorie sour cream or mayonnaise. In addition, cook vegetable soup in strong chicken broth. For the main course, be sure to eat meat with a side dish of mashed potatoes or pasta. Pork is best. If you do not want the suggested side dishes, but want to eat rice, be sure to flavor it with creamy or sour cream sauce. Be sure to drink your coffee with cream. And for dessert, eat a couple of fruits.

3 hours after lunch, have an afternoon snack. There are also several food options. The first option includes a salad with meat or chicken, dressed with high-calorie mayonnaise, a large sandwich with sausage or butter, and chocolate. Second option: pies with meat or mushrooms, a mug of hot tea with honey. Tea can be replaced with hot chocolate.

For dinner, make yourself scrambled eggs from three eggs and fry some potatoes. Eat a large portion of it, prepare a sandwich with sausage. Finish your meal with two glasses of full-fat milk.

Before going to bed, eat an apple and drink a glass of warm milk.

Please note

Many people cannot gain weight. But this is really a problem. Weight below normal is just as harmful to the body as being overweight. Weight gain is not an easy process and you need to approach it. In reality, you can gain 0.5-1 kg of muscle mass in a week. To gain 500 grams, you need to consume 2500 kcal more than your body uses daily. This means that you need to consume 350-700 kcal more per day.

Useful advice

When is it good to gain weight? Anyone can name the advantages that the owner of an overly slender figure enjoys - eat what you want and when you want, no cellulite, bulging belly and other delights that inevitably arise when you are overweight. First of all, normal sleep and getting your body accustomed to breakfast helps you gain small but long-awaited kilos in a couple of weeks.

Sources:

how to gain weight in one week

Thinness and the desire to gain weight are most often perceived as fictitious difficulties. However, anyone who sets themselves the goal of gaining 10-15 kg sometimes faces serious difficulties. Medical statistics claim that excessive thinness is in most cases a symptom of a serious endocrine disease, nervous disorder, stomach problems, and even a manifestation of oncology. Moreover, the thinness complex often develops into severe depression and breakdowns. How to gain 15 kg without harming your health?

Instructions

First, find out what causes the deviation from normal weight. Perhaps this is a violation of the functioning of internal organs or characteristics of the body and nervous system. Doctors distinguish 2 types: pathological and physiological. The first is precisely caused by health problems. The second is explained by the genetic predisposition of the body and natural accelerated metabolism. One way or another, the issue of weight gain should begin to be addressed by making an appointment with a doctor for a full examination and to find out the reasons for thinness.

To gain the treasured 15 kg, you need to go on a diet. And your diet should in no case be the complete opposite, that is, eat everything in a row and in large quantities. Your main task is to improve and change your diet.

To stimulate your appetite, before each meal, drink a glass of vegetable or fruit juice, you can even indulge in a mug of non-alcoholic beer.

All people are different from each other in many ways: each has their own problems, advantages and disadvantages. However, everyone has one thing in common - the desire to comply with generally accepted standards. Of course, these standards are very vague, but they still exist. Everything around is full of advertisements for wonderful drugs and weight loss products. Yes, excess weight is a serious problem, but those who, on the contrary, lack it, also experience discomfort. We are not talking about people with anorexia (their thinness does not bother them), but about those who would like to gain weight, but for one reason or another cannot do this.

The question of whether it is a guy or a man is especially relevant, since thinness for them is not synonymous with beauty. Should girls and women be thin? Of course, representatives of the fair sex should be slim, but too little weight can not only negatively affect their appearance, but also undermine their health. People who have lost weight due to some serious illness should also know how to gain weight very quickly. Their full recovery will occur only when their weight returns to normal.

How to gain weight quickly

You really shouldn't try to gain weight too quickly. The fact is that it can undermine your health. It is best to gain two kilograms per week, but no more.

Speaking about how to gain weight quickly, first of all, it is worth thinking about what is preventing us from this difficult task. They interfere with us bad habits. Smoking, alcohol, etc. are all things that have a very bad effect on our metabolism and health in general. Please note that those who drink and smoke always do not count). This does not mean that everyone who wants to lose extra pounds needs to start drinking alcohol and tobacco - their thinness is not an indicator of health, but an indicator that the body cannot normally absorb the nutrients that enter it. In other words, a person who is thinking about how to gain weight quickly should give up what is described above. This also includes excessive coffee consumption and, of course, drugs.

Constant hassle also prevents you from gaining weight. A person who is constantly “on edge” loses weight before our eyes. So try to protect yourself from unnecessary problems and worries.

How to gain weight quickly? There is a lot to recommend here. To begin with, it’s worth saying that you need to get a good night’s sleep. This is because a hormone called somatropin is released during sleep. It is responsible for muscle mass, as well as the overall weight of the body. Even during sleep, the body restores strength, and the nervous system relaxes.

If you need to gain weight quickly, try to move less. The logic here is very simple: less movement means less fat the body burns. Protect yourself from any physical work for a while, but be careful not to let idleness become a habit.

Proper nutrition. Today we only hear about how people get fat by eating fast foods. In fact, from such a diet they do not just get fat, but get fat. Their body gradually loses the ability to process food normally and the result is obesity due to poor health. Never try to gain weight by eating at such establishments, as this goal can be achieved with the help of healthy food. Porridge, white bread, butter, meat. In general, it is worth noting that it is best to gain weight using a diet compiled by a nutritionist.

A wonderful remedy for weight gain is fish oil. There is no need to wince now, remembering a difficult childhood when you had to drink it from a spoon, since today it is sold in special capsules.

Finally, it is worth noting that the moment you gain weight, immediately go to the gym or fitness club. For what? Yes, in order to convert fat into muscle.

Some women find it as difficult to gain weight as it is for most women to lose weight. However, there are many safe and effective ways to gain 0.5-1 kg in a week. Larger portions and more nutritious meals are a quick way to add extra calories to your regular diet. Aim for high-calorie foods that are rich in nutrients. Don't forget to make other changes to your lifestyle: add more exercise - this will help you gain the required weight faster.

Steps

Change your eating habits

Consume 500 more calories per day. As a rule, you can gain 0.5–1 kg per week without difficulty or harm to your health. To reach this goal, add an additional 500 calories to your daily diet. The best way to do this is to eat more nutrient-rich foods.

Increase your portion sizes. Take a second serving or just immediately serve yourself a little more than usual. If you find it difficult to eat more, try not snacking before meals to work up your appetite.

If you find it difficult to eat double portions, try increasing your portions gradually. Start with an extra scoop of rice or add some extra sweet potatoes to your plate. Over time, make larger and larger portions.

If you don't like large portions, try eating small portions more often. For some people, large portions are generally unacceptable. Instead of increasing your portion size, try eating 6 meals a day (with small portions).
- Make it a habit to eat every 3-4 hours after you wake up.
Do not drink water 30 minutes before meals. Liquid fills your stomach, making it harder for you to eat a large meal. Eat first and then drink water.
Treat yourself to a snack before bed. If you eat something small before bed, your body won't have time to burn those calories. In addition, the body can build muscle mass during sleep. By snacking before bed, you provide the nutrients you need to build muscle while you sleep.
- If you have a sweet tooth, save it for dinner and eat it before bed. You can eat some fruit, a serving of ice cream, or a few pieces of chocolate.
- If you really like delicious, filling meals, eat a bowl of macaroni and cheese or cheese crackers.
Before eating, try to work up an appetite. There are many ways to get hungry before eating. These simple tricks will help you eat more. Below are some simple ways to increase your appetite:
- Walk a little before eating. Exercise will help you get hungry.
- Prepare a dish that you really love. Make your favorite dish so you can eat it all.
- Prepare a dish according to a new recipe. This way, you will be excited to try it.
- Eat in a calm, comfortable atmosphere. If you are constantly in a hurry or distracted, you will not be able to eat much.
Choose the right food and drink
1. Choose foods that are high in calories and rich in nutrients. Fast food and other processed foods are high in calories, but they are empty calories because they don't contain enough nutrients. Nutritious foods are high in calories, as well as healthy fats, proteins, vitamins and minerals.
  - For grains, you can choose whole wheat products and black bread. Bran, whole grain bread and sprouted wheat are also great options.
  - As for fruits, you should give preference to bananas, pineapples, raisins, dried fruits and avocados. In general, you'll want to choose starchy fruits over those that are high in water and liquid (like oranges or watermelon) because starchy fruits contain more calories and nutrients.
  - For vegetables, try eating more peas, corn, potatoes and pumpkin. Like fruits, vegetables rich in starch are better than those rich in liquid.
  - Dairy products include cheese, ice cream, frozen yogurt and whole milk.
2. Target three main food groups. When you eat, you shouldn't give preference to just one type of food. Include several different food groups in your diet (and each meal). This way, you will increase your calorie intake by eating more.
  - For example, you shouldn't just eat toast. Try spreading peanut butter on it and adding sliced bananas on top. Or slice and sprinkle avocado on top and pour yourself a glass of kefir.
  - If you love eggs in the morning, try scrambling and frying them with peppers and sausage.
  - Instead of just eating a carton of yogurt, top it with berries and granola.
3. If you have trouble eating solid foods, try drinking them. Sometimes it's hard to force yourself to eat something extra. Try drinking high-calorie drinks between meals if you can't stand solid snacks. You can try the following:
  - smoothies made from whole fruits, vegetables and yogurt;
  - freshly squeezed juice from real fruits is rich in vitamins and fiber;
  - milk, milkshakes, protein shakes are also great options.
4. Add a few extra ingredients to your food. You can grind up high-calorie, nutritious foods and add them to your favorite meals to help you consume more calories without feeling like you're overeating. Here are some great ways:
  - add milk powder to drinks, soups, stews and sauces;
  - add some nuts or cereal to the salad;
  - add some ground flaxseeds to your salad, cereal, or smoothie;
  - sprinkle some cheese on a casserole, scrambled eggs, soup, salad or sandwich;
  - spread a little butter or nut butter (you can use creamy processed cheese) on toast, crackers or rolls.
5. Cook more dishes with butter and cheese. Food cooked in sunflower and butter enriches the body with additional calories without increasing the amount of food eaten. Healthy fats include:
  - olive oil, which contains 119 calories per 15 ml;
  - canola oil, which contains 120 calories per 15 ml;
  - coconut oil, containing 117 calories per 15 ml;
  - butter, containing 102 calories per 15 ml.
6. If you want to build muscle mass, eat more protein foods. Muscle weighs more than fat, which means that building muscle mass is a great way to gain weight (without excess fat). Proteins are needed by the body to build muscle.
  - Lean meat and eggs are excellent sources of protein. Other sources of protein for vegetarians include peas, nuts, hummus and beans.
  - Protein bars and protein shakes are great snacks. They are rich not only in proteins, but also in nutrients.

How to gain body weight at home

Causes of thinness
Who will help
What is body mass made of?
High calorie cocktails
Sports nutrition
Loads
Fast
No chemicals
To the girl

In a world of prosperity and the cult of food, the problem of excess weight is more acute than ever. Concomitant diseases haunt doctors and patients. But in this article we will analyze the opposite problems; we are concerned about how to gain body weight at home.

Reasons - How to gain weight at home

Look around, if your parents or grandparents are slim until old age, then your genetics are against any extra pounds
Perhaps you are still young and your body is just growing, all your strength and resources are being devoted to rebuilding other systems and organs. Fat reserves and muscles will grow later.
Your life is full of stress and lack of sleep. The destructive hormones cortisol and adrenaline burn away your body fat.
You are definitely not a gourmet, delicious treats and feasts are not for you. Banana snacks and tea with a bun are the daily menu for the day.
Work, study, hobbies and responsibilities force you to live at a frantic pace. Public transport and marathon races around the city until late at night are your usual routine.

It is this way of life that creates the figure about which they say “Oats are not a horse.”

In this article we will not consider diseases that lead to weight loss, there are quite a lot of them, if something worries you, contact your doctor or ask a question in the “Consultation” section

Who can help - How to gain weight at home

A gastroenterologist is a specialist who treats diseases of the gastrointestinal tract. Poor quality food, semi-finished products, bad habits and poor ecology contribute to the development of diseases of the digestive system.
An endocrinologist is a specialist who treats diseases of the endocrine system. The endocrine system is the regulation of the body through hormones.
A neurologist is a specialist who treats diseases of the nervous system. The brain and spinal cord are its specialization.

Components of body weight

Let's look at what a person consists of. Why do we need to know this? How will we gain body weight at home if we don’t know which part of the body we should increase?

Getting fat in your bones even sounds funny.
Adding extra pounds to your internal organs is a crazy idea.
Can we use subcutaneous fat to change our figure? Those. bones and fat? A wild spectacle, forgive me for being rude!
Of course, only gaining muscle mass will allow you to gain weight and build a beautiful body.

Because 43% of the body is muscle! Almost half! Think about it...

Below is a table to illustrate the relationship between body parts.

№	Name	% ratio	Kilograms
1	Muscles	43	30
2	Bone tissue, skeleton	12.1	8.5
3	Skin and subcutaneous fat layer	8.7	6.1
4	Blood	7.7	5.4
5	Gastrointestinal tract	2.9	2
6	Liver	2.4	1.7
7	Brain	1.8	1.3
8	Lungs	1.4	1
9	Other organs, endocrine glands, etc. each less than 1%	20	14

I think comments are unnecessary.

High calorie cocktails

To gain weight at home, you need to increase the calorie content of your daily diet. It's easy to say, but difficult to do.

High-calorie cocktails are excellent aids in weight gain.

So what you need:

This is a blender.
This means remembering to replenish the refrigerator with food.
Don't be lazy to prepare the drink regularly.

The first recipe for a mega calorie bomb!

	Product name	Gram	Calories
1	Two chicken egg yolks		161
2	Sour cream 20%	150	309
3	Olive oil	30	269
4	Confiture	30	55
5	Orange juice		60
6	Squeeze half a lemon	—	—
7	Total:	360

This is simply fantastic - 854 calories! Two of these cocktails a day and a sumo wrestler will envy your progress. I'm not even talking about what will happen if you drink this miracle cocktail 3 times a day.

The main thing is not to forget about regular food. The drink should be an addition to the main diet. If in the first week you were able to drink only one 360 gram serving of the cocktail, don’t worry, gradually add a second one!

Next killer cocktail

"Milk reinforced concrete"

Do you feel the weight of the recipe? 888 calories – what a beautiful number! Confident weight gain every day!

But, remember, no more than 700 grams per week! This is the golden rule! There is no need to undermine your health!

How to gain body weight at home using sports nutrition

There are a lot of sports nutrition manufacturers, both foreign and domestic. Consider the options of Russian representatives, as this is an ideal price-quality ratio.

For weight gain, we are primarily interested in “gainers” and protein; read more here.

By using these supplements and forming the correct daily diet, you will easily gain the desired kilograms.

But, as in any business, consistency and perseverance are important.

How to gain body weight at home with the help of physical activity.

Remember 5 simple truths:

Muscle growth is only possible under load
exercises with free weights only (no machines)
training should be at least three times a week
proper rest, this means no additional stress, plus at least 8 hours of sleep.
complete and timely nutrition

And the main truth: Muscles do not grow during training, but during the recovery period. The more you sleep, the more you grow .

How to gain weight for a skinny guy at home quickly

Today, in order to quickly gain weight for a skinny guy at home, you should pay attention to peptides from the Ghrelin group, which are stimulants of growth hormone (samototropin), this is the hormone of the anterior pituitary gland responsible for body growth at a young age. This hormone also responds to:

- for blood glucose levels

- muscle growth

- metabolism

- regeneration, etc.

The main representatives of peptides are GHRP-6 and Hexarelin, GHRP-2, Ipamorelin

With the help of these substances, you can easily regulate weight gain and influence the feeling of hunger.

Peptides are much cheaper than samototrapine and you can easily buy them on the Internet, as well as find instructions on how to take them. But remember, it is better to consult a specialist at your local hospital.

Anabolic steroids are also great for rapid weight gain. But their effect on the body is colossal. To avoid harming yourself, this group of drugs should definitely be taken under the supervision of your doctor.