Recipes on how to gain weight. Milkshake for weight gain

A huge number of people are wondering what to eat to gain weight. Not everyone manages to gain weight. Many people eat food in large quantities but can't gain weight. The reasons for this phenomenon may be different. Therefore, you first need to find out why you cannot gain weight. To do this, you should seek help from an experienced nutritionist. Diet for weight gain has its own rules that must be strictly followed. Violation of the regime can lead to negative consequences. It is also important to find out whether there are any contraindications to the consumption of certain foods.

The daily diet should be well balanced. Due to this, the body receives a sufficient amount useful substances. The following products should be present in your daily diet:

milk and its derivatives (kefir, fermented baked milk, cottage cheese, sour cream to choose from);
chicken or cattle meat;
fish (preferably sea);
cereals;
nuts and legumes

According to the “Getting Fat Together” program, you should include in your daily diet healthy oils. They need to be used for cooking. These include olive and corn oil. You need to eat often, every 2-3 hours. For snacks, you can choose high-calorie milk cocktails with the addition of dried fruits and nuts various types(almonds, peanuts, hazelnuts, etc.). It is better to avoid sweets. Sugar eats away internal organs, which causes metabolic disorders.

breakfast:
cereals with milk and dried fruits, filled with milk – 250 g;
croutons with butter – 2 pcs.;
tea with sugar – 250 ml
snack:
a glass of milk;
banana – 2 pcs;
dinner:
pea soup for chicken broth– 250 ml;
buckwheat porridge – 150 gr.;
chicken chop – 100 gr.;
bun with poppy seeds – 50g;
bread – 100 gr.;
compote – 200 ml
afternoon snack:
pancakes with sour cream – 3 pcs.;
cocoa – 250 ml
dinner:
stew with meat and vegetables – 300 gr.;
cabbage and carrot salad – 200 g;
bread – 100 gr.;
tea with lemon and sugar – 200 ml
second dinner:
kefir – 250 ml;
bun with nuts – 50 gr.

It is advisable to eat at the same time. Then the nutrients will be better absorbed and there will be no problems with digestion. Don't forget about water. You need to drink at least 3 liters of liquid per day. It is better to avoid carbonated drinks altogether, as well as alcohol. Alcoholic drinks not only interfere with weight gain, but also greatly poison the human body.

In addition to nutrition, you should also pay attention to your lifestyle. To get better, you need to adjust your daily routine. You should always protect yourself from stressful situations and during them try to abstract yourself. Healthy sleep also plays an important role in weight gain. When a person does not sleep enough hours, his body does not have time to regain strength, which causes overwork. An adult's sleep, both men and women, should last from 7 to 9 hours.

Eating for weight gain is not about absorption simple carbohydrates, as many who want to get better think. It seems logical: if some people constantly gain weight by gorging themselves on pies, candies, cookies, cakes, pizza and fried potatoes, then a thin person can, without limiting himself, eat these foods, and the desired goal will be achieved.

However, such food is a huge amount of calories and unhealthy fats, and if new kilograms do appear, they will appear due to fat deposits. Then the problem will arise not so much with weight, but with figure. To prevent this from happening, you need to gain weight by increasing muscle mass.

A large amount of carbohydrates in the diet contributes to the intense work of the pancreas, which provokes a deficiency in the production of enzymes, a violation carbohydrate metabolism, oppression intestinal microflora and the formation of diabetes mellitus.

Food that contains carbohydrates, starch, and yeast in excess amounts promotes the growth of pathogenic microflora and yeast fungi. This leads to putrefactive and fermentative processes in the intestines, poor absorption nutrients. That's why I can't gain weight.

Large amounts of animal protein are harmful to kidney health. The main task when gaining weight is a complete and balanced diet, that is, the correct ratio of fats, proteins and carbohydrates. If a person eats meat, then in his daily diet should be a maximum of 30-40% meat protein per day ( chicken fillet, turkey and rabbit meat). The rest is fish, dairy products (yogurt, cottage cheese, natural yogurt, fresh whey) and eggs.

For those who adhere to strict vegetarianism, it is very important to carefully consider the “protein” part of their diet. There are now many vegan products in stores. Unfortunately, many meat substitutes that are produced on a commercial scale consist of genetically modified soybeans, preservatives and flavor enhancers. There is no benefit from such products, only harm.

In order to gain weight, it is necessary to include foods with normal fat content: cold-water fish, such as salmon, salmon, dairy products (7-9% cottage cheese, 20% sour cream), linseed oil, .

There are people who claim that such foods are too fatty for them, that they even feel sick when they eat them. In this case, it is imperative to restore the functioning of the digestive system organs: and the pancreas. Because such symptoms are a clear sign stagnation, problems with bile secretion and the production of digestive enzymes.

The well-known rule is that you need to eat in small portions up to five to six times during the day. The body absorbs nutrients more easily from small amounts of food than from large portions.

Eating frequently helps speed up and improve metabolism, which will help you gain weight faster. muscle mass. Constant feeling Being well-fed improves your psychological and general physical condition.

, no fast carbohydrates(cookies, rolls, sweets), sandwiches, porridges (except perhaps pearl barley and corn).

To gain muscle mass and, accordingly, weight, there is a law: the bulk of food should be eaten in the 1st half of the day.

for those who strive to get better, it is also of great importance. You need to drink small sips throughout the day, without waiting until you feel thirsty. During training and in hot weather, the amount you drink clean water increases. The formula for calculating liquid for the average person is: 40 ml x 1 kg of weight.

Dehydration contributes to a slower metabolism, and a slow metabolism contributes to fat gain and future problems with a thin figure.

As you noticed, nutrition for weight gain is no different from nutrition for those who have normal and overweight. Rules balanced nutrition They work the same for everyone: they nourish deficiencies and remove excesses. Give your body what it needs and you will have the figure and health you dream of.

Someone is facing a problem excess weight, others dream of gaining at least a kilogram. The reasons for excessive thinness can be very diverse. Eg, genetic predisposition or . Experts have developed a huge number of exercises aimed at combating overweight, but how to gain weight quickly without causing harm own health? The task is not easy, but doable.

Causes of thinness

Before choosing methods that help you gain weight quickly, you need to identify the reasons that provoked excessive thinness. Here are the main factors that get in the way of weight gain:

How to gain weight quickly at home

Teenager

The following tips will help a teenager gain weight quickly:

Add more foods to your diet increased content carbohydrates, proteins, fiber. For example, poultry, fish, meat, vegetables, pasta, legumes, bread, nuts, fruits.
You should not eat a lot of fried, fatty foods. These products create the impression of a feeling of satiety, take a long time to digest by the stomach, but you will not be able to gain weight with their help. This rule also applies to dishes instant cooking.
You can gain weight if you increase the number of meals you eat. The ideal option for a teenager would be 5-6 meals a day.
Join a gym or take up some kind of sport. An experienced instructor will select a set of exercises, the compilation of which will take into account individual characteristics teenage body. If you ignore this advice, you can quickly gain weight, but the weight gained will be distributed unevenly and appear in the form of unsightly fat deposits, which are difficult to eliminate.

What you need to eat to gain weight - diet

You can gain weight if you develop the habit of eating right. The diet will be as follows:

breakfast - buckwheat with milk, coffee (tea), salad with beets, dressed with sour cream, sandwich with a slice of cheese;
second breakfast - boiled lean meat with a side dish of beans, beans (peas), boiled eggs (2 pcs.), fruit or vegetable juice, tea;
lunch – salad with tomatoes, cucumbers, herbs, dressed with oil (olive), tea, soup with dumplings, mineral water, boiled chicken stewed with cabbage will help you gain weight;
afternoon snack – sweet and sour baked apples (fresh oranges), jelly and cottage cheese, seasoned with honey;
dinner – fish stewed in sauce, mashed potatoes, a portion of pie with vegetable or berry filling, a couple of fresh plums, mineral water, tea;
about an hour before bedtime - a portion of semolina-curd casserole with sour cream sauce, rosehip decoction will help you gain weight.

Mine daily diet It is worth building taking into account the above menu, designed for the day, regularly changing soups, cereals, fruits, vegetables and types of meat. It will be useful to diversify cereals and pasta, eat fish and meat, bread (only coarse). Do not forget that the body should receive at least 2 liters of fluid every day, and reduce the amount of salt to the required minimum.

To quickly gain weight after illness, follow these recommendations:

Observe correct mode therapeutic nutrition– foods rich in carbohydrates, proteins, and fats are added to the diet. This improves metabolism and helps you gain weight. Red and green vegetables containing valuable microelements are beneficial.
To quickly regain weight and gain weight, eat at least 6 times a day (the diet must include beef, poultry, fatty varieties fish).
Take a variety of infusions from medicinal herbs, which increase appetite and help you gain weight.
Eat milk porridge, drink a glass half an hour before the meal fresh juice to get the right amount of vitamins.
It is good to rest after eating. If medication is taken, the tablet should be taken after a meal.
Maintain a proper sleep schedule - sleep at least 9 hours a day.
Moderate physical activity speeds up the recovery of a weakened body and helps to gain weight (gain muscle mass).

Diet for weight gain by 5-10 kg in a week

The following diet is designed for a week and helps to gain weight:

1st breakfast. Fruit juice, oatmeal, soaked in milk in the evening, with the addition of grated apples, honey, nuts. Be sure to eat a sandwich with a slice of cheese for breakfast - this will help you gain weight faster (do this daily).
2nd breakfast. Broth with yolk, chocolate (about 35-45 g), sandwich with ham, sausage, butter.
Dinner. Vegetable thick soup cooked in chicken broth, potatoes, rice or pasta seasoned with mayonnaise ( sour cream sauce), any meat dish or vegetable salad. This kind of lunch helps you gain weight.
Afternoon snack. Kefir with cookies, pie, a little chocolate.
Dinner. Any porridge with milk with the addition of fresh fruit, tea and a sandwich.

Exercises to gain muscle mass

Physical exercise promote weight gain and muscle building. Eat protein, it will happen accelerated growth muscle mass. Here is a set of exercises with which you can gain weight short time:

Squats with a barbell. Effective method working through different groups muscles, pumping the hips. For getting best result perform at least 5 repetitions, increasing the weight regularly.
Deadlift. Promotes effective increase muscle mass (the muscles of the lower back, back, abs, buttocks, trapezius, hips are worked out). The lesson should begin with a warm-up, otherwise you will not only not build muscle, but also strain your back.
Bench press from a lying position. Perfectly works the shoulder, triceps, pectoral muscle, as well as press.

Dealing with being thin is not much easier than coping with being overweight. You can use a variety of high-calorie diets, exercise, and take herbal infusions that increase your appetite. To gain weight quickly, calculate your ideal weight and find suitable method by using next video:

It is generally accepted in society that if a person is too thin, then something is wrong with him: he tortures himself with diets or has problems with digestive system. Sometimes this is true, but often it is an unfair and unfounded stereotype.

Whether the body is in normal condition can be calculated based on the body mass index. To understand why some people are too thin and how to deal with excessive thinness, you should consider the problem of underweight in more detail.

There is an extensive list of reasons why people are underweight. The most common ones are:

Anorexia is a disorder eating behavior, a person's abrupt refusal to support healthy weight bodies. Most often, those suffering from the disease are afraid of gaining kilograms. It's heavy psychological illness with physiological side effects.
Genetics. The genetic factor plays a significant role in appearance person. Some people are programmed to be thin; no matter how much food they eat, they cannot gain extra pounds.
Hyperthyroidism – this condition leads to increased secretion hormones thyroid gland. These hormones stimulate metabolism, as a result of which a person cannot gain weight.
Narcotic substances. Excessive use drug causes serious problems, including weight loss. Addicts can become so disconnected from the world that they either forget to eat or lose interest in doing so. Or they spend all their money on the dose, without thinking about purchasing food.
Anxiety and depression. Anyone who is very nervous for a long time can easily lose weight. However, such weight loss is unhealthy for the human body. Vesta with kilograms goes away useful microelements and immunity. After prolonged depression You can restore your health for a long time.

Many underweight people have weakened immune system. As a result of poor nutrition, people often feel tired, dizzy and faint.

What foods should a girl eat to gain weight?

There are products that help people with weight gain low level metabolism.

If they are accepted into the right combination and at the right time, weight will begin to gain quite quickly.

So, what should a girl eat to quickly gain weight:

Avoid foods high in unhealthy fat and sugar. Eating natural and whole foods is the right way to weight gain.

Drinking for weight gain

Regardless of whether a person is thin, weak or short in weight or height, he can still gain weight by adding a few drinks to his meal:

Hot chocolate is a source of vitamins and calcium. It has high level calorie content, made from milk, cocoa, sugar, whipped cream and chocolate syrup. Can be a replacement for coffee or tea.
Milkshakes are a healthy and tasty solution. The cocktail contains a huge amount of calories.
Coffee is high in calories and is beneficial for those who want to gain weight. Add whipped cream, chocolate, sugar to it.
Smoothies are a mixture of cream, fruit juices, honey, milk and many nutrients.
Soft drinks lead to rapid weight gain. However, not all of them are healthy; the sugar in some is often harmful.
Mango and banana are high in calories and can be made into juices or smoothies. This is great natural drink, can be used every day.
Coconut milk is a rich source of calories and nutrients. Contains a large number of carbohydrates and vitamins.

These drinks can be part of a fitness regime and consumed on a regular basis. Choose the ones you like the most.

How to gain weight quickly with exercise

To gain weight skinny girl without compromising your health and beauty, you need to play sports. Otherwise, you may gain weight around your waist and hips, which will ruin your figure. For new kilograms distributed in in the right places, you need to gain muscle mass (not fat) through exercise. Training tips:

Leave aerobics to warm up for 10 minutes before training. There is no need to do calorie-burning exercises (running on a treadmill), otherwise your efforts to gain weight will be in vain.

How a girl can gain weight in a week: sports nutrition

To gain weight, you need to eat 1 gram of protein per pound of body weight per day for muscle building and recovery. Some of best sources protein for weight gain:

steaks;
chicken breast, thighs;
tuna, salmon, mackerel, sardines;
yogurt, cottage cheese, milk;
eggs.

The macronutrient ratio of carbohydrates and fats does not have of great importance. The main thing is that the girl eats more calories than her body can burn. Fill the rest of the food with healthy carbohydrates and fats.

Don't make the mistake of avoiding carbohydrates and fats for fear of gaining fat. Carbohydrates and fats contain more calories than proteins. However, without consuming them, it will be more difficult and expensive to gain weight. People are unable to gain muscle and weight without gaining a drop of fat.

To gain kilograms, increase the number of meals. Increase total time day to eat food - wake up earlier and have breakfast. Many girls don't eat anything for breakfast.

Sandwich for lunch, pizza for dinner. Their feeding time is less than 10 hours. Therefore, they cannot gain weight - two meals, with zero calories until lunch.

An example of a meal plan for gaining kilograms:

Can be purchased sports nutrition, in particular dry cocktails with different flavors. They are intended for women and men who want to increase their weight and gain muscle mass. The cocktails are balanced, contain fiber, protein, and vitamins.

What pharmaceutical drugs will help you gain weight faster at home?

Some drugs will help you gain weight quickly, but how will they affect you? specific person, you need to figure it out yourself:

Oral contraceptives affect hormonal background girls, thereby causing weight gain. Some athletes use this option. Sometimes oral contraceptives prescribed for patients with anorexia. Popular drugs: Logest, Novinet Mercilon, Midiana.
Brewer's yeast regulates the metabolic process, replenishes the deficiency of vitamins of various groups, in particular. Yeast normalizes intestinal function and improves appetite.
Nutrizon – protein substance, sold in bags or bottles. Improves the absorption of nutrients, normalizes the functioning of the stomach and intestines.

Remember that the use of any medical supplies without a doctor's prescription may have Negative consequences. It is better to consult and choose an individual treatment method.

How to maintain a healthy lifestyle for a girl when gaining weight

For support healthy image life, observance proper nutrition and being active is not enough to be considered “healthy.” Should be included following tips into your daily routine:

The main thing is to take responsibility for your life to create a healthier lifestyle.

Conclusion

Observing simple tips, you can start packing on the pounds within two weeks.

More tips on how to gain weight in the next video.

Most people suffer from gaining extra pounds, but there is another category of citizens who suffer from being underweight. Their desire to gain at least a few kilograms causes great bewilderment among overweight people, and no wonder: it seems that gaining weight is very easy, but losing it is very difficult. Regular diets and GYM's require a lot of nerves and strength, and in order to get better, it seems that you don’t need to make any special efforts. However, not all so simple. In our article we will tell you what to eat to gain weight and be healthy.

Of course, those who have slim figure, there are many advantages: there is no bulging belly, no cellulite, and besides, you can eat whatever you want, whenever you want. But with all this charm, there are also disadvantages: a thin woman can easily have reproductive problems up to the absence of menstruation, but a skinny man is unlikely to arouse admiration among representatives of both sexes. In addition, if you are underweight, then it is likely that you have digestive problems, allergies, endocrine disorders or even tumor diseases, and this is already serious. In addition, sudden weight loss sometimes contributes severe stress or constant psychological pressure from others. In these cases, you need to change your lifestyle and naturally eat right. So, what should you eat to gain weight?

In order to gain those treasured kilograms, you need to approach your daily nutrition wisely. Which simple recommendations can you comply?

Do not increase portions sharply so as not to overeat, do it gradually and be sure to eat everything with bread.
Before each meal, stimulate your appetite by drinking juices.
Eat at least 5-6 times a day so as not to feel hungry.
After lunch, try to take a nap for at least half an hour to better digest your food.
What should you eat to gain weight? The diet should be protein-carbohydrate with the addition of fats:
- meat (beef, pork, lamb, rabbit, turkey), fish, chicken, cottage cheese, milk, kefir, sour cream, fermented baked milk (proteins);
- soy, cream, olive oil(fats);
- All flour products(buns, pies, cookies, crackers), White bread, pasta, potatoes, porridge with butter, sugar, honey, sweets (carbohydrates)
Take vitamin-mineral complexes and amino acids.
Drink 2-3 liters of fluid per day. In general, the question of what to drink to gain weight should not cause confusion - you also need to be able to drink correctly. Liquid for those who want to gain weight should consist of tea with milk, coffee with cream, juices with pulp and plain water.
Eat vegetables, fruits, and herbs every day, as they, along with fats, contribute to good absorption of food.
Eat more high-calorie foods, free of cholesterol and useless fat (chips and burgers will not lead to good things).
Eat nuts (walnuts, hazelnuts, cashews, peanuts, hazelnuts, almonds) and fruits (bananas, melons, persimmons, apricots and peaches).

If you decide what you need to eat to gain weight, you can go to a nutritionist who will help you create a personal menu. Below we present two menu options for those who want to gain weight.

Sample menu

Option #1

First breakfast: plate oatmeal with honey or nuts (cottage cheese with dried fruits), a sandwich with butter, cheese and ham, a cup of cocoa.

Second breakfast: juice, ham sandwich, yogurt.

Lunch: salad, soup meat broth, meat (fish) with mashed potatoes (pasta), dessert and coffee with cream.

Afternoon snack: salad and yogurt.

Dinner: omelet with ham, milk.

Second dinner: pear (apple).

Option No. 2

First breakfast: scrambled eggs (cottage cheese with sour cream), sweet tea.

Second breakfast: coffee with milk, bread with butter and cheese.

Lunch: salad, borscht with sour cream, meat (fish) with rice, compote.

Afternoon snack: milk with a bun.

Dinner: vegetable salad, cutlets with stewed vegetables

Second dinner: a glass of kefir.

In addition, in order to gain weight, you also need to exercise. Banal eating while lying on the sofa will only lead to your stomach getting larger and the subcutaneous fat layer growing. But we all want to be beautiful, and for this we need to move. Naturally, exercises for gaining weight will be different from those that help get rid of extra pounds. Cycling, swimming, push-ups, exercises with dumbbells and barbells are very useful for those who want to build muscle mass. Therefore, do not ask yourself what to eat to gain weight - lead active image life, and of course, eat right.