What to eat to gain weight. Have healthy snacks

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.

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.

Helpful 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 disruption 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 finding 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.

Today, when virtually elevated to a cult thanks to all kinds of television shows and social networks, the desire of some people to gain weight seems strange. Meanwhile, this is a real problem, because thinness is often undesirable. Some people have too fast a metabolism, and it is completely unclear how to gain weight; others are accustomed to eating incorrectly and irregularly; and for others, prolonged depression prevents them from gaining weight.

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To solve a problem, you must first understand what lies at its root. It is not recommended to find out this on your own. It would be more correct to contact a specialist who will not only explain what the root of the problem is, but also tell you how to quickly gain weight without causing harm to your health. Otherwise, you can get an undesirable effect that will force you to recover and take pills for a long time.

Excessive thinness causes negative consequences. According to doctors, people who are prone to thinness are more likely to get sick - their body's ability to resist external influences is relatively low, they break limbs more often, have poor appetite, and their tissues age faster than those of people with normal weight. Unfortunately, there is no “magic pill” that will help you get the desired weight in nature, and those who are determined to get better will have to work on themselves for a long time and at times very difficult.

How to gain weight at home?

Having visited a specialist and finally convinced that you should work with your weight in order to increase it slightly, you can go in two ways: start gaining kilograms under the supervision of a nutritionist (this option, unfortunately, is not available to everyone) or try to achieve the desired result on your own effort. How to quickly gain weight at home? Not easy, but quite possible.

How should you eat to gain weight?

Those who want to gain weight should adhere to a certain diet, increasing the number of meals to 6-7 times a day. It is better to eat your last meal two hours before bedtime. Include protein in your late dinner.
It is necessary to reconsider the ratio of proteins, fats and carbohydrates consumed in food: it should be approximately 25/20/55.
You need to eat high-calorie foods, especially those containing carbohydrates. While gaining weight, you can indulge in sweets, nutritional shakes, honey, nuts and much more.
Fruits are an integral part of the diet of people who want to gain weight. This is especially true for those loved by many - it is an invaluable source of potassium and a very high-calorie fruit. Don't forget about vegetables: they are not so high in calories, but thanks to them, metabolism is improved.
A special place in the diet should be given to meat and dairy products. They are not only tasty, but also healthy. But it is better to choose lean meat, since otherwise excess fat negatively affects the functioning of the heart and often provokes the development of diabetes.

How can a man gain a few kg?

One of the modern trends is visiting the gym, and not a single representative of the stronger sex, wondering how to quickly gain weight for a man, should ignore this. It is in the gym that you can quickly achieve the desired result, especially if you train taking into account the instructor’s recommendations, do not overuse cardio and do not forget about nutrition.

You need to intensively train all muscle groups, regularly working out on exercise machines, and progress will not be long in coming - the arrow will gradually creep to the right, but at the same time you will not get a huge belly, full arms and shortness of breath, but a uniformly pumped up athletic body.

The peculiarity of the male body is that it is able to withstand more intense physical activity than the female, so muscles will grow faster, and therefore, weight will be gained relatively quickly, since muscle tissue is heavier than fat.

In order to achieve your goal, you do not need to take any medications or pills. The most you can afford is special additives. These include protein, which ensures muscle growth, isotonic, which helps them recover faster, and vitamins that support the body.

The main thing is not to slow down and continue training to maintain the gained weight.

How to gain weight for a girl?

Many thin representatives of the fair sex are tormented by the question of how to quickly gain weight for a girl, but at the same time not become covered in a layer of fat. As you might guess, the female version of the guide for those who want to get better is somewhat different from the male version. Gaining weight for a thin girl, especially if she is experiencing health problems due to its deficiency, is difficult, but possible.
There is a selection of universal tips that will help solve this issue:
See a doctor. Perhaps the problem is not in medical pathologies, but in heredity, but it is worth making sure of this.
Love fitness! To do this, it is not at all necessary to turn yourself into a “jock” with sculpted muscles, but it would be useful to increase muscle mass with the help of exercises. This will allow you to use calories for good rather than harm. If you wish, you can choose an alternative to exercise in the gym in the form of standard home exercises, walks in the fresh air or the popular Nordic walking.
Record your weight fluctuations in a special notebook. Train yourself to write down information about the calorie content of food eaten and physical activity there. Soon it will become a habit.

The norm is considered to be +1 kilogram per week; more intense rates of weight gain can be harmful to health.

So, don’t believe in “miracle pills”, start eating right and often, rest and walk more, devote time to sports, exercise and exercise, and then the goal will be achieved in a short time.

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Achieving an ideal weight is quite difficult; it all depends on your body structure, height, age, and gender. Very often you can meet men and women who struggle with excessive thinness. Wanting to get in shape and look more respectable, people resort to all sorts of tricks. Some, on the contrary, try to lose weight by limiting their diet and increasing physical activity. This option is not suitable for you; you need to eat a lot and correctly. Let's look at the important aspects in order.
Since weight gain is achieved through physical activity and increasing body fat, you need to use an integrated approach. Start your day right - with exercise. You don't have to go to the gym, just do some simple exercises at home. Buy dumbbells, a jump rope, do squats, pump up your abs. Spend 30-60 minutes a day working on your body, every day.
Review your daily diet. If you previously ate low-calorie foods, replace these foods with more filling, but not fatty, foods. Load up on potatoes, whole grain pasta, cereals, and beans. Eat pork, beef. The calorie content of food should increase gradually (approximately 120 kcal per day). You should not replace the right carbohydrates with the wrong ones, give up fried foods or eat them 3 times a week, no more often.
During the weight gain stage, you need to eat “forbidden” foods. These include flour products in moderate quantities, foods high in starch, sweets, fast food (no more than 2 times a week). At the same time, you can occasionally eat fried skinless chicken and pork. The “don’t eat after 6” rule is not valid for you; eat 1-1.5 hours before bedtime.
To increase body weight, drink food. For example, for dinner you can eat mashed potatoes with meat, while washing down your food with tomato, cabbage or carrot juice. In this case, it is necessary to consume at least 2.5 liters. clean water per day to prevent swelling of the limbs and remove excess salts from the body.

It makes sense to consider the products that you should focus on. Let us summarize the information and highlight the main features.

Fruit lovers should lean more on high-calorie fruits. These include grapes, bananas, persimmons, mangoes, peaches, apricots, apples, melons. In this case, you can make freshly squeezed juices based on the listed fruits, drinking 300 ml. per day.
Make it a habit to eat a handful of nuts, eat candied fruits, prunes, dried apricots, and raisins. Give preference to berries with a high sugar content, prepare milkshakes based on them.
If we talk about dairy products, include in your daily diet full-fat yogurt, cream (fat content from 20%), whole homemade milk, cottage cheese (fat content from 15%), sour cream. It would not be amiss to consume soft and semi-hard cheeses, butter, and whey.
As mentioned earlier, it is important to consume flour products to gain weight. Eat homemade pies, waffles, cakes, rolls, sandwiches, cakes. It is important that the bread is wheat and not rye; the first option is higher in calories. However, the listed products must be consumed in moderation, assessing the figure objectively.
Cook porridge with milk, not water. Be sure to add butter and granulated sugar (preferably beet sugar, not cane sugar). You should give preference to barley, pearl barley, buckwheat, wheat, oatmeal, flaxseed, and rice porridge.
The daily diet should include meat, both lean and fatty. You are allowed to eat everything: lamb, chicken, pork, turkey, beef, veal. Fry the cutlets, bake the meat in the oven or slow cooker (optional).
If you don't have diabetes, make sure you always have sweets in your kitchen cupboard. You can eat sweets and chocolate, the main thing is not to exceed the 100 gram mark. per day. It is advisable to consume the above-described sweets not in the morning, but at lunch and in the evening, so that 30% of carbohydrates are stored in fat.
Of course, no weight gain occurs without the participation of chicken/quail eggs, sea cocktail, and fish. The listed products have a large amount of minerals and vitamins that are necessary for full life. They are especially important to eat if you have already started exercising. Protein helps build muscle tissue, which will help you gain weight.

To gain about 5-6 kg. in one week, it is important to balance your diet so that it includes the optimal amount of proteins, fats and carbohydrates. To do this, it is necessary to carry out certain manipulations, which we will discuss below.

First of all, determine the real reason why you want to gain extra pounds. You may have a naturally thin physique, and as a result, lack of mass affects the functioning of your internal organs. Some people suffer from nervous disorders, anorexia and other ailments. For more detailed information, it is recommended to consult a doctor, conduct a comprehensive examination, and then begin amateur activities.
The daily diet must be fortified, balanced, sufficient for age, gender, and height. In addition to regular food, you need to take multivitamins, fish and badger oil. The listed drugs are sold at the pharmacy, instructions are included, do not violate the manufacturer's recommendations.
Make it a habit to drink a special cocktail every day. Mix 270 ml together. cream with fat content from 20%, 40 gr. liquid honey, 100 gr. cottage cheese (9%). Consume the resulting paste immediately after preparation. If desired, you can replace honey with granulated sugar, and also add dried apricots, raisins, figs, and prunes.
It is known that weight gain directly depends on muscle tissue. For 7 days, engage in physical activity, follow the recommendations described above. If you eat heavily and exercise at the same time, the process will be much more effective. At the same time, it is important to adhere to fractional nutrition, which consists of eating five times a day. Portions should be healthy and satisfying. If you wish, you can drink protein, amino acids, dietary supplements, which are sold in a sports nutrition store.
To achieve maximum results, eat foods that whet your appetite. Eat green apples, chew gum, season your dishes with mustard, pepper, horseradish. Drink freshly squeezed carrot, cabbage, celery juice, fermented baked milk, and kefir on an empty stomach.

To increase body weight, you first need to exercise. Sign up for a gym and visit it at least 4 times a week. Do exercises for all muscle groups (but not on the same day). If possible, create an individual program with your trainer, taking into account the characteristics of your body.
In combination with high physical activity, you need to drink at least 3 liters. water per day. In this case, an important role is played by milk (at least 1 liter per day), fermented baked milk (about 0.7 liters per day), and pure protein (sports nutrition). If you don't drink, your body will begin to dehydrate. It will take fluid from the muscles, expending energy on processing the fat layer.
A very important aspect is to consume enough calories per day. Use an online calculator to calculate the value taking into account your body. Add 350-450 kcal to this number daily. When the weight starts to rise and then stops, increase the calorie intake by another 500. Perform the manipulations until you achieve the desired result.
Make it a habit to eat 5-6 large meals a day. It is important that the menu consists of not only the second courses, but also the first ones. Do not skip snacks; during this period, eat the “forbidden” foods described above. Try to eat a balanced meal; the dish should contain fats and carbohydrates in maximum quantities.
Visit the clinic and calculate your fat percentage. Depending on your individual body composition, you may gain weight through fat gain or muscle gain. However, in both cases the final result will differ significantly. Monitor your weight gain, weigh yourself regularly, and write down your indicators in a notebook.

It is not difficult to gain weight if you have sufficient knowledge regarding diet and possible techniques. Create an individual menu for yourself, do not limit your body to junk food, drink more. Eat foods rich in fat and protein, and start exercising. If necessary, purchase sports nutrition that promotes muscle gain.

Video: how to gain weight and gain weight quickly

Modern fashion imposes its own rules - the proportions of the female body should be 90-60-90. Everyone (women and some men) is afraid of getting fat, eating after 18:00, counting calories and meticulously examining themselves in the mirror. But there are also those who really want to get better, but do not know how to do it correctly. What to eat to gain weight? Baked goods and fatty foods will only help accumulate fat on the hips, stomach or buttocks, “clog” blood vessels, significantly compromising your health. To gain weight the right way, follow the guide below.

How to eat to gain weight easily and quickly at home

To gain weight, you need to eat high-calorie foods, but not randomly, but following a certain diet. It is best to prepare it with a nutritionist. Be sure to undergo a comprehensive examination to identify chronic diseases of the internal organs: stomach, liver, kidneys, pancreas, gall, heart, thyroid. The diet selected by the doctor will be based on the data from such an examination.

Don't know what to eat for your child to gain weight? Consult a specialist. Don't self-medicate! Over-the-counter weight gain medications are intended for adults. Children should not take pills, brewer's yeast or protein shakes. To help your child gain weight, let him eat a mixture of bananas and goat's milk with the addition of honey, egg white (if there is no allergy) and full-fat cottage cheese, whipped in a blender. Be careful, children's bodies are very sensitive to excess fat.

Physical activity is necessary. Without them, you can gain weight, but you will gain fat, which will be very difficult to get rid of in the future. Then you may have new problems. Remember, weight gain is about building muscle mass (meat), not about storing unhealthy fat in unsightly folds on your thighs, belly, or back.

How to gain weight for a thin man in a short time

Low weight may be a sign of illness, so a visit to the doctor is necessary. Problems with appetite may be a consequence of diseases of the internal organs. If you are healthy, but suffer from excessive thinness, and going to the gym hardly gives any results, the following tips will help you gain weight in a short time:

If there are no contraindications, drink plenty of water. It is better if it is a nutritious cocktail of fruits/vegetables and milk (whole), freshly squeezed juices (vegetables/fruits), coconut milk.
Calculate how many calories you consume per day as usual. Then add 500. Observe your body for a week. If you managed to gain weight, but then the process stopped, add another 500 calories. Do the same until you gain the desired body weight.
Eat small portions. It helps in weight gain and is good for the gastrointestinal tract.
Decide how you want to get better. A diet without exercise will only lead to fat accumulation, so increasing calories must be done along with training.
Get in the habit of keeping a diary to accurately track your calorie intake and your weight. Make notes daily, weigh yourself weekly, not more often.
Coordinate your sleep and rest schedule. The body must rest normally, only in this case physical training will be beneficial, and the diet will help you gain weight.

Knowing what to eat to gain weight and knowing how to navigate calories, you can gain several kilograms in a short time. Once the desired weight is reached, the diet can be adjusted to maintain it. It will reduce the number of calories and increase the proportion of fruits and vegetables. Continue to eat healthy and exercise as you did to gain weight.

Diet for gaining muscle mass

Proper muscle growth is impossible without a well-chosen diet. It is best to consult a professional nutritionist (a diet can be selected based on weight), but it is also possible to work on improving muscle definition on your own. The main thing is not to overdo it. Train regularly, but don't overdo it. Rest is no less important than exercise. The following steps will help you navigate and decide what you need to eat to gain weight and how to load your muscles:

determine the calorie content of your current diet;
estimate the percentage of fats, proteins, carbohydrates in the daily food intake (porridge must be present: oatmeal, barley, buckwheat);
create a daily menu, add calories gradually (this is important, regardless of how you decide to gain weight);
eat small meals, eat most of your food in the first half of the day;
To make your workouts predictable for your body, do it 3-5 times a week (no more often), letting it first get used to the load, and only then add new exercises;
maintain a balanced training/rest regime (muscles grow during rest, they work during training);
go to rest if you feel even the slightest feeling of overtraining;
Eliminate stress from your life as much as possible;
don’t give up if you don’t get immediate results, muscle growth is different for each person.

If you want to build muscle mass and are interested in what to eat to gain weight, know that all components of the daily diet are useful for this, but in a certain quantity. Protein is very important, not only plant-based, but also animal-based. Without carbohydrates, you won't get the energy you need, but it's best to eat them before or immediately after a workout so they'll be converted into energy rather than stored as fat. The ideal diet is:

breakfast;
lunch;
lunch (workout);
afternoon snack;
dinner (workout);
snack;
light dinner (about an hour and a half before bedtime).

Breakfast, lunch and dinner are full meals, everything else is snacks, but hearty ones to fill you up and gain extra weight. Post-workout snacks should include your maximum daily intake of carbohydrates. Approximately 2/3 of calories should come from breakfast, lunch, dinner and 1/3 from snacks. Vegetables/fruits are consumed both with proteins and carbohydrates, and separately, supplementing the diet. Drink at least 2 liters of juices/water per day - without fluid your muscles will not grow.

Make a skinny girl gain weight in a week

Do you want to gain weight, but don’t know what to eat to gain weight quickly? There is no magic pill/medicine/method, and there is no universal instruction. It's easy to get fat by eating fast food. But at the same time you will develop a lot of diseases, one of them is diabetes. It is important to increase the level of self-organization, eat the right foods and constantly work on yourself. The following tips will help you gain weight:

Get a medical examination. If no chronic diseases are detected, then the cause of your thinness is heredity.
Change your diet. Only a nutritionist can do this correctly. There is no point in experimenting on your own. There is no universal diet for weight gain. It is important to increase the number of calories in your diet. Take protein products as a basis (for example, special cocktails for athletes).
Move more! Fitness is a great option for skinny people. It will help you correctly shape your figure, and not just abstractly gain fat deposits. To gain weight, stop swimming, running, dancing, and any aerobic exercise.
Unnoticed calories. Add them to your diet. These can be sauces, gravies or olive oil (just two spoons per salad and + 100 calories to the daily value), honey or regular seasoning. The ideal product is avocado. Tasty, healthy, nutritious.
Replace water with milk, fruit juices or protein shakes.

The maximum daily dose of calories for you is 4000. Meals are fractional, the last meal is an hour and a half before bedtime. Unlike men, for whom strength training in the gym is a necessity, you can get by with home gymnastics, yoga or walks in the fresh air in combination with sports such as sports or Nordic (with poles) walking. Pumping up muscles to a six-pack state is not necessary.

Proper nutrition for weight gain for a guy

If you are planning to gain weight on your own, consult a general practitioner for a comprehensive examination. Give up bad habits (for example, smoking, drinking beer). Visit a nutritionist and discuss your daily diet. The doctor will recommend including more protein foods, perhaps some dietary supplements, sports nutrition. The ratio of proteins/fat/carbohydrates per day, the daily calorie intake will be calculated, and a schedule for their increase will be drawn up. You can gain muscle mass with this approach, but you won’t gain weight.

Find a knowledgeable trainer who will evaluate your athletic training and select an exercise program to develop certain muscle groups (this could be a horizontal bar, working with dumbbells, deadlifts, exercises on machines). If you want to get sculpted shapes and gain weight, you will have to follow the recommendations. You need to exercise regularly throughout your life. A similar system should be followed if you don’t know how to gain weight for a teenager.

Most carbohydrate foods are recommended to be eaten before and immediately after workouts. It will turn into energy, completely consumed by the body, without being stored as fat. When choosing protein products, pay attention to turkey meat (contains a minimum of fat and a maximum of protein). Sea fish is very useful. Its fat contains omega-3 fatty acids that are essential for health, and its meat contains protein that helps you gain weight. Load up on fruits/vegetables (within a calorie limit), drink plenty of water, juice, milk (if your stomach allows).

Ectomorph weight gain

Are you skinny (with thin bones) and everything you eat literally disappears into energy? Know that you are an ectomorph, a person who has a very fast energy exchange. This type of person can eat n number of times per day with absolutely no harm to health. Find out what you should eat to gain weight from the diagram:

eat up to 12 times a day (optimally 6-8) in small portions, until completely full;
calculate the protein requirement based on body weight: 3 g x your weight - the daily protein requirement, which will include meat, fish, eggs, dairy products;
half of the daily amount of calories should be complex carbohydrates (various cereals);
Allow 20% of the daily diet to fats (vegetable + fish oil);
Be sure to eat fruits and vegetables, but in small quantities;
drink up to 3 liters of liquid per day, unless there are contraindications.

The number of daily calories is calculated as follows: your weight in kg is multiplied by 30, you get the number of calories in thousands. For an ectomorph, this number can initially be increased by a thousand at once. To gain weight, add sports nutrition to your standard diet. A Gainer (a nutritional supplement for athletes) is ideal, containing a ratio of carbohydrates and proteins suitable for an ectomorph.

How to gain 5 kg in weight in a week

Do you want to gain as much as 5 kilograms in a week? This is possible if you eat high-protein carbohydrate foods. But if you gain weight very quickly, it can adversely affect your health. It is optimal to gain 1 kg per month. Yes, it takes a long time, but it is natural and safe for the body. You can gain weight by eating bananas, drinking protein shakes, or taking brewer's yeast.

Bananas

This delicious fruit contains a lot of useful substances: B vitamins, a lot of potassium, magnesium (good for the heart muscle), fiber, sucrose, glucose, fructose. 100 grams of bananas contain 95 calories. It is impossible to gain 5 kg in a week by eating only them. But to gain weight faster, use a banana or banana protein shake with whole milk instead of snacking. Visit the gym at least 3 times a week.

Protein shakes

They are sold in sports nutrition stores, but if you make them yourself, they will turn out no less effective, economical and tasty. There are several recipes for homemade protein shakes that will help you gain weight in a short time. But without physical activity, instead of 5 kg of muscle mass, you will get 5 kilos of fat and a blurry figure.

To prepare a protein shake you will need: cottage cheese, banana, raw eggs, olive oil, honey and milk as a base. The ratio of products is as follows: a glass of milk, one banana, 4 raw egg whites, 1 tablespoon of honey, half a pack of cottage cheese, a tablespoon of olive oil. Cut the banana into pieces, place all ingredients in a blender, blend and pour into glasses. To gain weight, eat this instead of snacks and after workouts.

Brewer's yeast

A useful product that makes it possible not only to improve your health, but also to significantly gain weight - brewer's yeast (dietary supplement). They contain many vitamins and minerals, fiber, protein, fatty acids, 8 amino acids, and glucose. Brewer's yeast (dry, sold in pharmacies) improves appetite, normalizes hormonal levels, improves insulin production, and improves digestion.

The use of this dietary supplement must be coordinated with a nutritionist, because at the same time you need to actively load the body with physical exercise. Brewer's yeast for weight gain is added to protein shakes, resulting in a tasty and healthy drink. It is possible to gain 5 kg in a week with their help, but exposing the body to stress such as sudden weight gain is inadvisable.

Video on how to eat and gain weight

From the selection of useful videos below, you will learn how to gain weight as an ectomorph (first-hand), quickly build muscle, what foods are preferable for thin people, how to gain weight on your face and what is recommended to eat to gain weight. In these videos, everything is presented briefly, succinctly and clearly. Eat right and you can gain weight without health problems!

Lately we've been writing only about how to lose weight. But what if you're looking for something different? Perhaps you realize that you are too thin and need to gain weight? Yes, for such people this is really a problem that cannot be solved by eating fast food. As with losing weight, a balance of proper nutrition and exercise is a must. For some girls, gaining weight and keeping it at the desired level is not so easy, so we offer 31 effective tips for gaining weight quickly and safely.

Add calories

If you are naturally thin but want to have a beautiful, curvy body, start by adding 500 calories to your daily food intake. 500 kcal is not much, so you won’t feel bad, but these extra calories will make it easy for a girl to gain weight. A large chocolate bar or thick milkshake works just fine!

Drink soda

Some people recommend adding high-calorie soda to your diet if you want to gain weight. A couple of bottles will provide you with an extra hundred calories a day! If you're interested in healthier drinks (which is a smart idea), try replacing soda with fruit juice. Fruit juices are delicious and high in calories, so they will help and provide extra energy.

Eat in the evening

Nutritionists always tell us not to eat after 6 if we want to lose weight, so why not try the opposite? It will likely be very effective. So go ahead, stock up on late-night snacks and celebrate your belly before bed.

It seems that exercise and sports are just for those who are trying to lose weight, and not vice versa, but here we are talking about strength training, or more precisely, about weightlifting. Working with dumbbells and barbells will help you quickly build muscle mass, and, accordingly, weigh more. So if you're trying to gain mass, try going to the gym and lifting dumbbells.

Eat more protein

We suggest increasing the amount of protein in your diet, especially if you are also involved in weightlifting. Protein helps build muscle, keep your body toned and look beautiful. And at the same time increase your readings on the scale!

Here are just a few protein-rich foods you can find in stores near you:

Milk
Soy milk
Yogurt
Peanut butter
Lean meat, fish and poultry
Beans, tofu, lentils and other legumes
Cereals, including bread and pasta
Nuts and seeds

Add vegetable oil and butter

We all love to cook with vegetable oil, but when you're trying to lose weight, it's taboo. But in your case, plant foods are welcome (in reasonable quantities, of course). You shouldn't risk your own health, so it's better to use olive oil. And the additional kilograms will not take long to arrive.

Fat has twice as many calories per gram as carbohydrates or protein (9 kcal per gram versus 4), so 100% fat foods are especially high in calories. Olive oil (which is pure fat) contains 1920 kcal per 250 ml. Any food rich in fat will have a large amount of calories. So guys, the more oil you use, the better!

Eat high-calorie snacks

You can constantly snack on high-calorie snacks during the day. For example, a bagel with cream cheese, crackers with cheese, or a peanut butter sandwich. If you have a very fast metabolism, ensure it works at its best, and then you will receive more calories than you lose.

Drink more dairy

Do you like milk? Regardless of the answer, you should drink it if you want to increase muscle mass. For example, chocolate milk is very tasty and also rich in calories. Drink it all day long. And not only milk, but also milkshakes and high-calorie smoothies.

Eat three times a day

Girls skip meals to lose weight, but if you're trying to gain weight, never - hear me, never! – do not skip meals. You should eat three times a day. This is the only way you won’t feel hungry and at the same time save calories. Although some experts argue that by skipping meals, we give our body a signal to start storing fat, we think this is only true for obese people. If you are thin, then skipping meals is not only not recommended, but simply contraindicated.

Increase your serving size

If you want to lose weight, you need to cut back on portions, but the opposite is true if you really want to gain a few pounds. Take a larger plate and gradually increase the portions, and if you feel like you’re not full, feel free to ask for more :)

Try the forbidden fruit

If you need to "bulk up a little," think about foods and meals that you've typically avoided. Finally, you can try what you've always wanted! Just imagine how many desserts, delicious snacks and high-calorie snacks await you! However, try to avoid fast foods, because they are full of useless and even harmful calories that will not lead to anything good.

Choose your carbohydrates carefully

While bread, pasta and other carbohydrates are your enemy when you're trying to lose weight, you can consider them your friends when you want to gain weight easily. You can also pay attention to carbohydrate-rich rye flour products. Go ahead and make yourself a sandwich from rye bread with butter or cream cheese.

Avoid watery vegetables

Yes, vegetables are healthy, especially those that are full of water. However, in your case, instead of water-rich vegetables like celery and cucumber, it is better to choose starchy vegetables like corn, potatoes and carrots.

Eat the right fruits

Just like vegetables, fruits also contain a lot of water. This makes them great for those trying to lose weight, but if the opposite is true, then you may want to avoid these fruits. So it is better to exchange watermelon and melon for something denser, for example, bananas or even dried fruits.

Add cream

Well, who among us doesn’t love heavy cream? But they are so high in calories! You're not losing weight, are you? Just imagine how many delicious things you can add to your diet if it contains cream! Latte with cream, delicious cookies, hearty oatmeal... mmm... just the thought makes your mouth water!

Get plenty of rest

If you want to increase weight, then you need to not only eat more and exercise properly, but also sleep at least 8 hours a day. Your body builds muscle mass when you rest, so you'll do it faster if you get enough sleep.

Add Supplements

You will forgive us for this tautology, but it is so. There are now a variety of herbal and dietary supplements that can help you deal with your problem. Seek help from a knowledgeable expert in the field, as not all supplements are created equal.

Constancy

Consistency is an insidious thing, which is not typical for many people. But it would be better to master this art if you are trying to gain weight (and lose weight too). How many times has this happened when you set a routine, then broke down, and then returned to the beginning again, but with a lost result behind you? So this shouldn't happen. Consistency should become an integral part of your life.

Keep a journal

Typically, women who are losing weight start a journal to keep track of what, how and when they eat. Well, this will work for you too if you have the opposite goal. Write down everything you eat, count calories, and also keep a workout diary. In short, write down everything that will help you take care of your body and health.

Consult a doctor

If you are having serious weight problems (no matter what), see your doctor. You should not radically change your diet and habits without consulting a specialist. Go to the doctor and make sure that there is no illness behind your weight loss (or inability to gain).

Double Fat

If you're trying to gain weight, one of the easiest ways is to simply double the amount of fat you consume at each meal (breakfast or dinner). Instead of one serving of nuts, take two. Add 2 tablespoons of oil or butter instead of one when cooking, or add a whole avocado instead of half as directed in the recipe. It's easy to make and yields delicious results. Plus, it will help you get fat pretty quickly, no matter how healthy these fats are.

Eat potatoes every day

Potatoes contain nutrients, but they promote rapid weight gain. Believe me, this is true. Even “healthy” varieties of potatoes, like sweet potatoes, are suitable for those who want to add a few pounds. Eat one at night so your body doesn't have a chance to burn those carbohydrates.

Eat ice cream twice a week

Ice cream (any kind) is high in calories and sugar. Even if you're a vegetarian, eat a couple a week and don't even think about breaking it down into portions. And don't forget to enjoy! You'll gain weight pretty quickly, and your taste buds will thank you for it!

Two breakfasts

Why have breakfast once when you can have two! Have breakfast around 7 am, and then again at 10 (or so). And don't forget about the rest of your meals to gain more calories. This will help you gain weight, no matter how healthy you eat.

Eat out more often

Restaurant dishes are higher in calories - that's a fact. Even “healthy” establishments prepare dishes that are higher in calories than what you eat at home. Many restaurant salads have more calories than two cheeseburgers! So eat out a few times a week and you'll quickly gain the weight you need.

Eat peanut butter

No matter how healthy peanut butter is, it contributes to weight gain for most people. Eat a few tablespoons a day. Better yet, eat a peanut butter and jelly sandwich before bed and wash it down with a glass of milk! Many athletes use this technique - some girls even managed to gain 5 kg in a month easily, only thanks to this habit.

Try a smoothie

Girls turn to smoothies for help when they are trying to lose extra pounds, but smoothies will also help those who are trying to gain them, because they are full of high-calorie ingredients. Take two bananas, berries and pineapple, then add two scoops of protein powder, green vegetables and two tablespoons of peanut butter with full-fat yogurt. You will gain weight instantly, especially if you add coconut too. All of these are healthy products, but this cocktail contains 600 kcal, so drink this drink twice a day, and excess body weight will not take long to appear.

Eat movie theater snacks

If you're one of those people who usually avoids the high-calorie snacks that people usually eat at the movies, then you might want to consider giving them a try. Buy a small portion of popcorn the next time you go to the movies. In one session you will consume almost 400 kcal, especially if the popcorn is buttered. Popcorn and nachos are high in calories, so they're a great way to gain weight and watch your favorite movie at the same time.

Milkshake and fries

We all know that fast food leads to excess weight, but French fries and a milkshake are a truly explosive combination for you. You can enjoy this dish several times a week, and you are allowed to order a larger portion!

Cream and sugar

If you drink coffee, use heavy cream and sugar. Yes, this is a harmful combination, but it will lead you to rapid weight gain. Forget stevia and unsweetened almond milk and turn your attention to sugar and cream. Try it and see for yourself.

Stop doing so much

Well, and finally, you shouldn’t overdo physical activity. Of course, if you are used to living with sports, you can do yoga - it helps girls with problems with weight and the menstrual cycle. This is also a great way to gain mass quickly. Another alternative: Walk for about 20 minutes every day at a slow pace. The fewer calories you burn, the more weight you will gain.

If you, like most women, are trying to gain weight rather than lose it, perhaps some (or all) of the tips presented here will help you do it quickly and safely. And don't forget that once you reach a weight that suits you, you will have to constantly maintain it at this level so that there are not too many fluctuations.