Diet for weight gain: reviews, weight gain diet menu, recipes

Diets Natalia Kopievskaja 05/21/2018

Usually girls all over the world are looking for the most incredible ways to lose extra pounds. But there are also situations when kilograms are sorely lacking. Yes, this is rare, but it does happen. What to do in this case, and how to be thin

1 The main reasons why weight is not gained
2 Is it possible to gain weight at home on your own?
3 Basic rules for quality weight gain
4 Sample menu for weight gain

Of course, first of all you should pay attention to nutrition, and also consult a doctor to rule out various pathologies due to underweight. Nutritionists are now also coming to the rescue in this matter, and you can find out their opinion.

If your health is fine, then most likely you are dealing with an accelerated metabolism. By the way, millions of other girls dream of such a superpower in their body and secretly envy you, because, alas, there are not many thin ones. But if you are still determined to add a couple of kilos to yourself, then our advice should help solve your problem.

The main thing is to approach the issue comprehensively, not to philander and honestly follow the instructions so that it is not only effective, but also safe. Of course, at night before going to bed, eating sweet baked goods with lamb meat is unnecessary, because it will definitely have a negative impact on your health and will only help you gain excess fat, but you can still correct some things, the main thing is to do it correctly!

For girls to gain weight, two main diets are suitable - carbohydrate and protein; they, in fact, can be perfectly combined together. You can find examples of nutrition below, but for now we’ll tell you about the reasons why you may not gain weight.

A bright dress and a fashionable bob haircut: 30-year-old Dorofeeva amazed with her stylish transformation (photo)

She cut off her hair and made a bob with bangs: pregnant Nastya Kamenskikh radically changed her style

Mahidevran was her enemy: what Suleiman’s wife Hurrem looked like in reality

With a face like Pugacheva and with swollen lips: 64-year-old young Larisa Dolina showed her new self (PHOTO)

What to expect from the diet

Those girls who want to gain some weight with this diet will be able to experience the following results:

You will gain at least 1 kg per week. You can achieve more significant results, but this can negatively affect your health, so it is recommended to recover gradually, without rushing things.
You can get rid of your thinness, even if you haven’t been able to gain the necessary weight all your life.
Your figure will become more attractive to men who love slim, but at the same time curvy girls.
You will maintain and improve your health. Many problems associated with weight loss will go away forever.
You will definitely be satisfied with the results of the weight gain diet. Now you will not look as exhausted as before, you will have more strength and energy, and the new weight will pleasantly please you.

Basic and effective methods

To quickly achieve your goal, a thin person must follow the following recommendations:

follow the basics of proper nutrition - the menu must be balanced, you must adhere to a diet with regular consumption of proteins, carbohydrates and fats (if possible, increase the amount of fats and carbohydrates, but only vegetable and complex ones, respectively);
must be in a good mood - with the permission of the doctor, taking sedatives is allowed to prevent depression and stress;
take vitamins and medications that stimulate improved metabolism - for example, fish oil;
in the absence of contraindications, it is allowed to take proteins.

This is important: The use of medications is permitted only with a doctor’s prescription and after an examination has been completed.

It is important to clarify the causes of underweight. If this is a lack of appetite due to a depressive state, the doctor prescribes sedative pills.

Cautions

Before using a diet to gain weight, you must undergo a medical examination. Maybe your lack of weight is associated with health problems. If there is a hormonal imbalance or disruption of internal organs or other problems, such a diet will most likely not bring results.

If such problems are identified, it is necessary to choose the right therapy or follow the diet prescribed by the doctor. And then weight gain will occur physiologically, by about a kilogram per month.

You shouldn’t sharply increase your food intake per day; this can lead to an aversion to food or simply a refusal to eat it on a psychological level. The amount of food consumed must be increased gradually, in the region of two hundred to three hundred calories to the usual diet.

Nutritional Diet Requirements

Usually people are accustomed to the fact that diet is a method of weight loss. But there are also diets that are designed to gain it. Often various diseases lead to weight loss, and therefore you need to fight it. A nutritious diet is designed specifically to solve this problem.

If you need to increase muscle mass, then this article will tell you how to do it.

A special feature of the method is that the diet contains many more calories than usual. The main requirement of the diet is to eat 2100-3400 energy units daily. The calorie content of the diet should be increased gradually, adding 200-300 calories every day. The technique can be followed from 7 days to 1 month. It all depends on how many kilograms you need to gain.

The nutritional method includes the main product - meat - in the diet. The menu is also varied with vegetables, eggs, cheeses, cereals and other high-calorie foods. Since this menu is especially high in calories, it is not forbidden to eat your favorite foods, including sweets or desserts. But it’s better, of course, to focus on healthy foods. This way the body will receive all the necessary substances and components that are needed for its normal functioning.

You should start such a diet gradually so as not to encounter such troubles as a heavy load on the digestive system. So, instead of benefit, you can greatly harm the body. At the same time, we must not forget that it is recommended to drink at least 1.5 liters of clean still water per day. You definitely need to rest properly, sleep normally, and do physical activity. Typically, in 1 week you can gain 3-5 kilograms of weight.

Reviews about the diet

“I have always been distinguished by the fact that I was underweight. Many girlfriends were jealous, but I, on the contrary, didn’t like that I was too thin. The weight gain diet turned out to be effective, and in a couple of weeks I managed to gain about 3 kilograms.”

“I followed this diet for exactly 7 days. During this period I was able to gain 2 kg. I ate pasta, flour, and drank tea with sugar. After consulting with a nutritionist, I will continue this diet, since there is still room for improvement.”

Reviews of the weight gain diet indicate its effectiveness and benefits. Today, even the thinnest girls can hope to gain weight without causing themselves or their body any harm.

Sample menu for weight gain

Of course, you won’t gain weight in a few days, you shouldn’t expect quick results, and this will be a long process. Moreover, even a week will not limit you to this issue, and you will have to try. You should be patient for at least a month. And yes, gaining weight in your case is much more difficult than losing it for everyone else. After all, you need to do this competently, because you definitely don’t need a fat layer, at least it’s just ugly.

Such a diet will also be relevant for a teenager who has begun to grow rapidly, but whose muscle mass cannot keep up with it. We must not forget about the complex of vitamins that are needed for the full development and functioning of the body and weight gain.

In general, the main emphasis here will, of course, be on nutrition. The most appropriate in this case is a high-carbohydrate and high-protein calorie diet. It is the combination of proteins and carbohydrates that contributes to the appearance of missing kilograms.

Example of nutrition No. 1 for weight gain:

Breakfast: oatmeal (or other porridge) with honey and butter, cottage cheese 5-9% with sour cream and fruit, black tea with sugar (maybe with milk).
Second breakfast: nuts and/or dried fruits, juice or jelly.
Lunch: fish or meat, steamed or boiled, with creamy sauce (you can add spices and seasonings as desired), boiled potatoes with butter, fresh vegetable salad with sour cream or vegetable oil, black sweet tea.
Dinner: soup with chicken and bread, pancakes with sweet topping (honey, jam, preserves, syrup), black tea with milk, but without sugar.

Example of nutrition No. 2 for weight gain:

Breakfast: three-egg omelette, sandwich with cheese and ham, fresh vegetables, tea with sugar or compote.
Second breakfast: nuts and/or dried fruits, juice.
Lunch: chicken noodle soup, boiled chicken breast with potatoes, fresh vegetable salad, bran bread, pear, tea with sugar or compote.
Afternoon snack: natural full-fat yogurt with fillings and additives.
Dinner: spaghetti (porridge) with meat sauce, a piece of meat, fresh or stewed vegetables, tea, a bun or waffles.

This ready-made menu can be used in different variations on a daily basis, combining and alternating recommended products; it is perfect for women who want to gain weight. In addition, you can use it continuously for a week/month and beyond, depending on your needs. And when the desired body weight is reached, the diet can be slightly narrowed and the calorie content can be reduced.

And in order for the weight not only to gain, but also to be consolidated in the muscle mass, we recommend doing exercises daily for at least 10-15 minutes and/or visiting the gym three times a week.

Watch the video in which we asked the strangest questions to a nutritionist:

Features of proper nutrition

First of all, they determine what and how you can eat to gain weight - specifically muscle mass, not fat cells. Otherwise, when the daily calorie intake is reduced, fat cells will be burned and the problem of lack of body weight will return.

Video

Among the basic nutritional rules are:

the main meal is breakfast, during which you need to eat cereal porridge, sweet tea, light carbohydrates in the form of buns or chocolate are allowed;
lunch is a lot of complex carbohydrates, baked potatoes are allowed;
dinner - even if there is a need to gain weight, for dinner they eat meat, vegetable salads with vegetable oil;
do not forget about snacks - it is better to give preference to high-calorie fruits in the form of banana, grapes, peach, melon, be sure to eat nuts and fatty cottage cheese;
It is recommended to carry out fasting days weekly - this way the body is provided with a “psychological” shake-up, which contributes to the accumulation of energy under the skin.

It is important to follow the conditions to gain muscle weight, not fat. Muscle mass contributes to a toned appearance and better physical endurance, unlike fat.

How to gain weight for a man

Due to the peculiarities of metabolism, it is much more difficult for a man to gain weight than for a woman, unless he has disturbances in the hormonal system, which is why he acquires an effeminate body type. Compliance with the diet in this case is a prerequisite, but it alone will not be enough. Even regular training will not save the situation.

Video

A man can gain weight only if he follows the following recommendations:

you need to drink a lot of fluids;
eat healthy but high-calorie foods;
increase the number of meals - three main meals and two snacks;
performing physical activity;
You should sleep at least 8 hours a day.

Practical advice: Men must consume protein and various supplements, such as gainers. Protein consumption should be combined with strength training - this helps to gain muscle mass and create relief.

Yeast

To gain weight, you can use familiar and affordable yeast. Brewer's yeast accelerates metabolism; in the absence of calories, this product provides the body with proteins and burns fat cells in the human body.

Yeast can be purchased in various forms - in the form of powder for dilution with water, flakes or in tablet form. Yeast is added to diluted protein or, for example, sprinkled on porridge.

Protein

Protein acts as a mandatory supplement for athletes. Only with their help can you gain weight and build muscle with constant physical activity and strength exercises. Protein is a building material, so a guy won’t be able to gain weight without supplements.

The protein must be diluted according to the recipe and taken in its pure form, or prepared from it in numerous dishes, including baked goods - pancakes, pies. Protein is saturated with proteins, so it is easily absorbed by the body and has a positive effect on muscle growth due to strength training.

At the moment, there are many different protein-based fruit smoothies that are diluted with water according to the instructions and taken as needed.

Video

Gain weight with the right foods

Special foods that contain healthy proteins and carbohydrates will help you gain weight quickly.

Video

The list of products includes:

Eggs - the presented food product contains a large number of microelements that have a beneficial effect on the condition of the body. It is based on protein - a building material that is easily digestible.
Porridge - it is better to cook it with milk, since this way the dish contains more energy value. You can quickly gain weight thanks to porridge due to the increased calorie content.
Meat products - chicken, turkey and beef are mandatory. From the above varieties, minced meat is prepared or used in its pure form.
Pasta - used only from durum wheat, it will saturate the body with vitamins and microelements, and the feeling of hunger will not arise for a long time. To gain weight, you can increase the calorie content of the dish by adding minced meat.

The presented products are allowed to be consumed in larger quantities than the standard recommended portion. Gaining weight is only possible if you follow a diet and exercise.