For a woman quickly and as efficiently as possible? Surprisingly, this question interests quite a large number of representatives of the fair sex. After all, absolutely all girls dream not only of being slim, but also of appetizing shapes that are so attractive to modern men.

Nutritionist opinion

Only experienced specialists know that a girl can do this without harming her health. After all, it is nutritionists who are able to correctly develop an individual program that will allow women to become owners of a luxurious body. You can learn about what foods you should eat to round your shape quickly and easily from the materials in this article.

Change your diet

Any diet for quick weight gain should include high-calorie foods. Also, if you want to gain as much weight as possible short terms, then you should eat at least four times a day, or even more. To do this, between the main meals, namely breakfast, lunch and dinner, you need to add a few more hearty snacks. The ideal option for such food would be various dried fruits, nuts, muesli with full-fat yogurt, dairy products, as well as sweet fruits, etc. But it is undesirable to overeat too much at one time, because this way you can harm your own health, and not acquire appetizing forms.

How can a woman gain weight quickly? To do this, the fairer sex should include ingredients such as meat, seafood, eggs, fish, fatty cottage cheese and various vegetables in their menu. During lunch, it is recommended to eat the largest dish first. To do this, it is advisable to swap the first and second positions. By the way, it is advisable to cook soups for skinny women only in fatty meat or fish broth, and also use all kinds of seasonings and spices to stimulate the appetite.

What should be the portion of food?

To understand how to gain weight for a woman, you should remember that almost all fat women choose only the largest portion from the dishes offered to them. And if this is their problem, then for skinny people this option is simply necessary. After all, this is the only way a girl can recover in a short time.

Thus, a woman who dreams of appetizing shapes should definitely have a hearty breakfast. Such a meal should consist of porridge with full-fat milk, as well as sweet tea, a sandwich with butter and a piece of cheese. It is quite possible that at first you will feel discomfort from large breakfasts, lunches and dinners, because thin people are used to eating very small portions. Over time, these unpleasant sensations will disappear, and you will learn to eat exactly as much as you need to get a beautiful and slim figure.

More calories

If for some reason you cannot have a hearty lunch every 3-4 hours, then nutritionists recommend additionally consuming such high-calorie but healthy foods as full-fat milk, sweet yoghurts, cottage cheese, cheeses, etc. It should be noted that these ingredients can not only saturate, but also “give” your body a couple of extra pounds in a short period of time.

Physical activity

When thinking about how to gain weight for a woman quickly, you should not focus only on abundant and high-calorie nutrition. Of course, the girl can gain weight from this, but not in the places where she needs to. In this regard, the fair sex is recommended to visit the gym 3 or 4 times a week or exercise at home.

It should be noted that physical activity is extremely necessary for thin women. After all, during weight gain, fat can settle in the waist and hips, which will make your figure disproportionate and unsexy. To do this, fitness trainers advise actively doing gymnastics or aerobics. In addition, to increase muscle mass It is recommended to seek help from strength training (that is, lift dumbbells, barbells, use all kinds of exercise equipment, etc.).

Only an experienced fitness trainer, who is able to develop an individual program and predict the load so that all your exercises take place without health problems and other injuries, can tell you how to gain weight for a woman through physical activity.

Sports nutrition

A diet for a girl to gain weight can include not only high-calorie and fatty foods, but also special dry instant cocktails with different tastes which can be purchased in stores sports nutrition. It is worth noting that they are intended not only for men, but also for women seeking to gain weight and increase their muscle mass. As you know, such cocktails are well balanced and contain the necessary protein, fiber and vitamins. It is advisable to purchase this product only after consultation with your sports trainer, because only experienced specialists will be able to make the right choice.

Give up all existing bad habits

There are factors that prevent you from gaining excess weight. First of all, these should include: it is smoking and drinking alcohol that negatively affects metabolism. In this regard, nutritionists almost always insist on completely giving up cigarettes and alcohol.

Calm, just calm...

How to gain weight quickly for a skinny person? First, you should protect yourself from stress, negative emotions and experiences. After all, in a state of strong excitement, a person loses a decent amount of calories. It is no coincidence that they say that thin people are evil, and fat people are the kindest in the world. If you have to experience negative emotions all the time (at home or at work), then the above tips are unlikely to help you gain weight.

It is also worth noting that during times of stress, and especially during severe depression, any person completely loses his appetite. This is further evidence that negative arousal will help you lose weight, but not gain it. Thus, to obtain rounded, feminine forms, you should avoid any conflict situations, as well as meetings with those people who are extremely unpleasant for you and cause only negative emotions in you.

Let's sum it up

Now you know how to gain weight for a woman and at the same time avoid health problems. It is worth noting that many girls with a refined figure do not strive to be full. Moreover, by consuming large amounts of high-calorie and junk food, they can maintain their weight by same level. Of course, this state of affairs only causes envy among those who refuse a piece of cake for fear of gaining a few kilograms. However, experts argue that this property is inherent only in those organisms in which metabolism is impaired. In addition, in the future it will be extremely difficult for such girls to get pregnant and bear a healthy baby. That is why, if you cannot gain weight for a long time, you should definitely consult a doctor. After all, today similar problems are resolved quite quickly and effectively.

There are far fewer people who want to get better quickly than those who dream of losing weight, but they face more difficult task. An unbalanced diet for the purpose of gaining weight can lead to weight gain mainly due to disproportionate deposition of fat in certain parts of the body, which can disfigure the figure. If you are interested in how to gain weight quickly, remember: the main components of proper weight gain are a proper diet and a set of special physical exercises. You can also resort to folk remedies - decoctions help increase appetite.

Nutritional Features

In order to gain weight, nutrition must be high in calories, this is obvious. If the daily calorie intake for an ordinary woman is 1500-2000, then thin women with an accelerated metabolism should eat twice as much in order to gain weight in their face and body - their diet should contain 3000-4000 calories. It’s difficult to digest such a quantity of food if you’re not used to it, so to gain weight it’s best to organize fractional meals, which provides a snack 1.5-2 hours after each of the main meals.

To recover quickly and not cause damage to the health of the body or unpleasant consequences figure, you should balance your diet and stick to following rules:

1. Choose the right products. Despite the fact that you need to give preference to high-calorie foods, the food should be healthy: gaining weight quickly thanks to fast food is not the most prudent decision. It is better to actively include dairy products, nuts, seeds, different types meat (including lean chicken), butter, halva, cookies, bread.
2. You shouldn’t eat a huge amount of food from the very first day after making the decision to gain weight. You need to increase your caloric intake gradually. Calculate how much you need to eat to quickly recover to the desired result, arrive at this amount of food in three to four days.
3. To stimulate your appetite, drink a glass of fruit juice every time before meals.
4. In order for the food you eat to be better absorbed, you should take a short rest after a heavy lunch.
5. Water also helps you gain weight, so drink enough of it (about 2-3 liters per day). The growth of fatty and muscle tissue occurs with the participation of water, like all processes in the human body.

What to eat to gain weight - high-calorie diet

The diet of people who want to recover quickly should be based on foods rich in carbohydrates and proteins. It's good if they complement each other during every meal. IN mandatory The diet of someone who wants to gain weight should include fish, meat, eggs, and dairy products. This food is especially rich in proteins.

Drinking protein shakes will help you get better quickly: it is recommended to use both store-bought mixtures and those you prepare yourself. For example, this recipe: take a glass of cream, a pack of cottage cheese, a few spoons of jam and mix it all thoroughly in a blender. Tasty and healthy at the same time - a great reason to pamper yourself.

It’s good to season salads with olive, sunflower or soybean oil, because these products are rich sources of fat. But white bread, potatoes, pasta, sweets, honey, sugar contain a sufficient amount of carbohydrates necessary to gain weight. The daily diet needs to be balanced regarding the presence of minerals and vitamins. They improve all processes in the body, improve appetite, and help quickly gain weight.

Menu and recipes for the week for men and women

To quickly gain weight, men and women can eat the same foods, but their quantities will be different, since the male body spends more energy, which means it requires significantly more calories to gain weight. We bring to your attention a balanced diet for a week for those who want to gain weight quickly.

The first and fifth days of the diet with which you will gain weight.

• Morning: wheat porridge with chicken meat, sandwich with cheese and ham, coffee.
• Snack: nuts, cookies.
• Lunch: pea soup, baked potatoes with meat, vegetable salad with butter.
• Evening: omelet with cheese, mushrooms and meat, tea.

Second and sixth days: in order to gain weight you will have to eat a lot.

• Morning: oatmeal with milk, a sandwich with butter and cheese, cocoa or coffee.
• Snack: fruit, bun.
• Lunch: solyanka, pasta with pork, compote.
• Evening: chicken with a side dish, cheese casserole or pie, a cup of tea.

The third and fifth days will offer a varied menu, the purpose of which is to allow you to gain weight the required speed.

• Morning: buckwheat porridge with butter, ham sandwich, tea or coffee with honey, sugar.
• Snack: apple, banana, full-fat yogurt.
• Dinner: Ukrainian borscht with meat, potatoes with fried fish, compote
• Evening: pilaf with beef, pastries, nuts, sweet drink of your choice.

The fourth day, which is considered a kind of fasting day in the race in order to get better.

• Morning: potatoes and lean meat, cocoa with milk, sandwich with cheese.
• Snack: cookies or bun with tea.
• Lunch: pea soup with meat, dumplings, fruit, sweet compote.
• Evening: pasta with fried meat, a few boiled eggs, sweet tea or milk.

Effective exercises for fast weight gain

So, people who want to find out how they can get better quickly and not harm their health or figure should definitely remember that this cannot be done without physical exercise. All these physical exercise promote muscle growth and increase skin elasticity, which means that with their help you can quickly gain weight and not spoil your figure. Here is a list of exercises that need to be performed daily:

• Stand straight, place your feet shoulder-width apart. Slowly rise onto your toes, and then lower yourself to the starting position. Do physical exercise 25-30 times.
• The next exercise is “scissors”. Put on some heavy shoes and lie on your back. Place your hands along your body, palms down. Next, slowly raise your straight legs, cross them, and then spread them. So repeat the exercise 15-20 times.
• Without taking off your heavy shoes, move on to the next exercise. Raise and lower your legs alternately up and down, as if imitating vertical scissors. The number of repetitions of this physical exercise is 10-12 times.
• Rise to your knees, place your hands shoulder-width apart. Place your palms on the floor, bend your arms, and then slowly straighten them. Do this physical exercise 10-15 times.
• Rise to your feet, toes apart, heels together. Next, smoothly rise onto your toes, squat down a little and spread your knees to the sides. After this, rise even higher on your toes. Then take the starting position. The number of repetitions of the exercise is 20-30 times.

How can you gain weight using folk remedies?

Want to know how else to get better quickly? It is necessary not only to balance the diet and perform physical exercises, but also to resort to the help of folk remedies. Certain herbs improve appetite and activate digestion. It is important that they help you recover quickly by putting the entire digestive system in order, which means the benefits of their use are double.

1. Knapweed. A decoction of this herb increases appetite, which means it helps you gain weight quickly. To prepare it, you need to pour 10 grams of dry cornflower with a glass of boiling water, leave in a dark place for 1 hour. This decoction should be consumed three times a day. To remove some of its bitterness, you can add sugar or honey.
2. Mint is also suitable for stimulating appetite. You need to pour 30 g of the plant with a liter of boiling water and leave for a couple of hours. Consume before meals or immediately after.
3. Thyme also helps you recover quickly. Take 20 g of the plant, pour 500 ml of boiling water, then leave to infuse for 2 hours in a warm place. Drink 100 g each time before meals.
4. Barberry has choleretic properties, helps improve digestion and increase appetite. To get better, prepare a decoction: take 2 tbsp. spoons of leaves and twigs of the plant, place in a cup, pour in 500 ml of boiling water. Leave for at least 2 hours, then strain and drink a third of a glass 30 minutes before meals.

Video: how to gain weight for a thin girl at home

Do you want to know even more about the causes of excessive thinness? The video below will tell you how you can quickly gain weight, balance your diet, improve your appetite, and what products you will need. Check out other ways, too.

There is probably not a single female person who is 100% satisfied with her figure. While some are trying to get rid of extra pounds, others are trying in every way to gain weight. And this is even more difficult to do, because no one wants to get cellulite or fat folds on the body. The path to attractive muscle definition is long, but training and proper nutrition for a girl to gain weight can help significantly speed up the process and lead to visible results in just a couple of months.

When should you think about the need to gain weight? Causes of underweight in girls

In medicine, a fairly accurate indicator of the need to gain or lose weight in a person has been developed. This is the body mass index, which is calculated using the formula:

BMI = body weight (kg) / height (m) 2.

The norm is 18.5 – 25, respectively, everything below it is underweight, everything above it is pre-obesity and obesity.

If a girl is underweight, she first needs to determine the cause. Lack of body weight can be caused by both constitution and various diseases endocrine, digestive system, allergies, malignant processes, helminthic infestations. The latter is especially true for lovers of sushi and rolls with raw fish or rare steaks. When, in addition to thinness, a girl’s menstruation suddenly disappears, she urgently needs to be examined by a gynecologist.

If no pathological processes are detected in the body, we can conclude that lack of weight is only a feature of the structure of the body. But contrary to the constitution, even thin and “bony” young ladies are capable of acquiring appetizing feminine forms, you just need to make an effort.

Where should a girl start gaining weight?

So, you have firmly decided to gain weight so that it is distributed correctly over your figure, making it feminine and sexy. To begin, take a full-length photo in profile and frontal view in a swimsuit, write down your weight, measure your chest, waist, hips and leg circumference at mid-thigh. In the future, try to track changes in your body: weigh yourself and take measurements of your parameters once a week. If the weight gain is about 400 - 500 g per week, this is ideal.

A special menu for weight gain and strength training are two components of success in achieving the desired result. In an effort to gain weight, you first need to change your eating habits, but you should not take sudden steps so that the body does not end up in a state of stress. For example, if you have always eaten only three times a day, then add the fourth meal first, after 5 - 7 days you can introduce the fifth, and then the sixth. For increased growth of muscle tissue, a fast metabolism is needed, and the girl herself can speed it up by eating small portions, but often, every 2.5 - 3 hours.

Energy and nutritional value of a girl’s daily diet for weight gain

Features of women's proper nutrition for weight gain, i.e. muscle mass consists of the presence of proteins in every meal and an increase in the total calorie content of the daily diet.

It is believed that in order to gain weight smoothly, you need to consume 300 more calories than to maintain a constant weight. The calculation uses the formula weight (kg) x 30 + 300. That is, for example, a girl with a height of 170 cm and a weight of 50 kg, subject to physical activity (which ones, we will say below), needs to consume 1800 kcal per day to gain weight. In this case, the bulk of the daily calories should be “eaten” before 16:00.

The main emphasis in a weight gain nutrition program is on proteins. Breaking down into amino acids in the body, they form a substrate for building new muscle fibers. But to provide the training body with energy, a large portion of “complex” carbohydrates is also necessary. On average, for every kilogram of her own weight, a girl needs to consume 1-2 g of protein and 3-4 g of carbohydrates. All food eaten per day is distributed as follows: carbohydrates - 50-60%, proteins - 20-30% and fats - 10-20%.

Sample fitness menu for a girl trying to gain weight

So, six meals a day for weight gain consists of breakfast, second breakfast, lunch, afternoon snack and dinner. The sixth meal is 300 g of kefir before bed. In between meals and always during training, you need to drink clean non-carbonated water, at least 2 liters per day. Below is a daily menu option for a girl to gain weight with comments from a nutritionist.

The first breakfast is the “highlight” of a healthy eating program for weight gain

The first breakfast should take place no later than an hour after getting up, preceded by a glass of water with a slice of lemon.

• Oatmeal with milk and sugar;
• 2 boiled chicken eggs;
• whole grain bread with peanut butter;
• tea or coffee.

Doctor's comment: “Very good for breakfast suitable option. One serving of oatmeal contains almost 1/5 of the total daily norm in protein, so it is a good source of not only energy in the form of “complex” carbohydrates, but also protein - building material for muscles. Among analogues of animal origin, egg white is the “gold standard” in terms of digestibility and nutritional value for the human body. But it’s still better to boil the eggs hard to be sure of their safety. Peanut butter is a highly nutritious product that is cholesterol-free because it is plant-based. It contains 25% protein, 20 g per loaf of bread in the morning meal - ideal option consumption."

There are days when there is very little time in the morning, and there is no opportunity to spend it on cooking. But it is breakfast that is the “highlight” of a girl’s proper nutrition for weight gain; it triggers the acceleration of metabolism after the night, so skipping it is not recommended. In such cases, instead of boiling oatmeal, mix it in a blender with kefir or fermented baked milk, a banana and a handful of nuts. It will turn out homemade protein shake, which is consumed as quickly as it is made.

Lunch

• cottage cheese;
• natural yogurt;
• any fruit.

Doctor's comment: " Good option for reinforcement when lunch is still far away. In addition to the fact that cottage cheese contains up to 18% protein, it also contains a lot of calcium, which prevents the occurrence of cramps and spasms in the muscles, which is especially important after strength training. Unflavored yoghurts – best choice, because they do not add artificial additives to the diet.”

Dinner

• chicken breast grilled;
• chickpea puree;
• vegetable salad with olive oil;
• berry juice and pineapple rings.

Doctor's comment: “The formula for an ideal lunch in the diet of a girl seeking to increase muscle mass is this: protein + “complex” carbohydrates + fiber. And this choice of dishes fully corresponds to it. Chicken breast is 23% protein. In addition, it contains a lot of niacin, which increases muscle strength and endurance, and zinc, which is responsible for the level of anabolic hormones in the blood. All this makes chicken breast an indispensable product for athletes and those who want to make their body more sculpted.

Chickpeas stand out among all legumes for their high content of vitamins A, E, C, PP, group B, as well as iron and calcium; their benefits for building muscle tissue have already been mentioned. Moreover, it is both a carbohydrate and a protein product: 63% and 21%, respectively, making it super nutritious.

Vegetable salad is an excellent source of fiber, but it is advisable that it be made from seasonal vegetables, otherwise there is a risk of getting a dish with nitrates. Olive oil is valuable for its content of polyunsaturated fatty acids, which improve the condition of circulatory system and preventing the formation of cholesterol plaques. And for muscle growth, healthy blood vessels are needed first. Vitamin E is also important for women because it is responsible for skin elasticity and prevents the formation of wrinkles.

Pineapple contains the substance bromelain, a catalyst for protein and fat metabolism reactions. Therefore, the pulp of this fruit accelerates the construction of new muscle tissue. Better to use in fresh“When canning, most of the bromelain is destroyed.”

Afternoon snack

• bread with cheese;
• almonds;
• coffee with milk.

Doctor's comment: “Cheese is a source of calcium and protein, good option for a snack before strength training. Almonds, like all nuts, contain vegetable protein and vitamin E; in combination, they further accelerate muscle growth. Caffeine has analgesic properties and is good before physical activity - it will give you a boost of energy and prolong the duration of your workout, reducing muscle pain.”

Dinner

• baked salmon with lemon;
• asparagus with tomatoes;
• green tea.

Doctor’s comment: “In girls, the process of anabolism, i.e. The construction of new cells, in this case, muscle tissue, mainly occurs at night during sleep. Therefore, dinner should consist of easily digestible protein and fiber. Fish for the evening is an ideal protein: 25 g per 100 g, while its digestibility is much faster and easier than that of chicken or meat. Salmon also contains omega-6 fatty acids, which improve performance not only skeletal muscles, but also heartfelt. Vitamin D binds calcium and strengthens bones.

Asparagus is one of the leaders among vegetables in terms of protein content: 5g per 100g of product, as well as a source of potassium, zinc, and, of course, fiber. Green tea will fill the body with antioxidants, accelerate the elimination of lactic acid accumulated in the muscles during training, and therefore relieve pain.”

A few more worth knowing important points regarding healthy eating to increase muscle mass. For example, that large doses of protein are a serious burden on the kidneys, so before switching to a protein diet to gain weight, consult a therapist, take a blood test for urea, creatinine and a general urine test. These tests will show whether your excretory system is normal.

The diet should be varied, there is no need to turn protein into a cult. In an organism deprived of the main sources of energy - carbohydrates and fats, but oversaturated with proteins, rotting processes can begin.

Workout for a girl to gain muscle mass

The gym is a whole world! But this awareness does not come immediately, but after a couple of months, along with the first noticeable results. Having regular physical activity, you can not only achieve the desired figure, but also significantly improve your well-being and health.

In order to gain muscle mass, exercise in the gym must include basic multi-joint exercises with free weights. Ideally for correct execution you need the supervision of a personal trainer, but you can also contact fitness instructors located in gym"in the public domain".
Strength training is necessary for muscle growth. These are exercises such as:

Tips for a weight gain program for a newbie girl You need to do 3-4 sets of 6-12 repetitions. Training programs for weight gain are designed mainly for 3 or 4 sessions per week of 45 minutes each with mandatory muscle recovery and rest days. You should alternate exercises with different groups muscles, for example, on Monday, train the muscles of the chest and back, on Wednesday – the muscles of the legs and buttocks, on Friday – the muscles of the arms and shoulders. The workout should be preceded by a warm-up of 10–15 minutes of cardio exercises ( treadmill, bicycle) and joint gymnastics. Over time, you need to gradually increase the load, i.e. working weights in exercises or number of repetitions.

A good help for girls who dream of beautiful muscles is protein in the form of cocktails and bars. You can eat them immediately after training, preventing destruction muscle protein in the process of replenishing spent energy.

Also, after strength training, eat something carbohydrate, for example, a sweet muesli bar, a couple of bananas or rice porridge with jam, etc. This way you will replenish the energy spent not from muscles, but from “fast” carbohydrates from the outside. At the same time, muscle growth will continue.

Another trick bodybuilders use is baby formula. They contain a very large amount of easily digestible protein, vitamins, and are enriched with microelements and inulin. It’s not for nothing that they are produced as an alternative to mother’s milk. For athletes, a glass of this milk mixture before bed can also be a good additional source of amino acids.

A person’s weight affects not only the attractiveness of the external image, but also an indicator of health in general. Usually we are talking 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.

WITH scientific point A low vision 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), the underlying pathology must be treated.

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

Most quick way The stress-free body kit 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 will affect their appearance, and what can we say about big 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 omelette with porridge cooked on sunflower oil, and cottage cheese with honey or fruit;
• 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 is given 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 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.

1. 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.
2. 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.
3. The menu must include proteins (chicken meat, eggs) and fats (pork, olive oil).
4. 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.
5. Snacks should consist of healthy foods (dried fruits, nuts, fruit mousses), and not fast food.
6. 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.
7. 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. With a little more time you can get a lot more best result, which 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. That's why special attention It is worth paying attention 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 product will help a man get better folk remedy- brewer's yeast. In tablet form they will not form beer belly, and stimulate 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. Perfect result It won’t happen right away, 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 a prolonged result you need more integrated approach, including sports activities and health monitoring.

Healthy food for weight gain. How to gain weight for a skinny girl using natural methods. Diet for those who want to gain weight. Menu for weight gain.

Sudden weight loss can be as much of a problem as overweight. Most of the fair sex struggle with extra pounds, while some suffer from underweight. A lack of kilograms is also very bad; it can affect all aspects of a girl’s life. She ceases to feel like everyone else, feminine and desirable, in addition, there is a threat of loss of reproductive function. In this situation, learning how to gain weight for a teenage girl correctly is especially important.

If a girl has lost her menstruation, this is the first sign that she needs to be examined by a doctor immediately. It is better, of course, not to wait until the problem becomes so acute. Knowing how a girl can gain weight, you will normalize your figure, and your health and well-being as well.

The problem with losing weight may be your health! If you play sports, don’t diet and eat harmoniously, then you should think about the fact that some serious malfunction has occurred in your body at the moment. It is almost impossible to figure out the problem on your own. Trust the experts: weight loss can be caused by unstable functioning of the endocrine system, allergies, tumors, gastrointestinal disorders, etc.

Don’t know how to quickly gain weight for a girl? There can be no hasty decisions in improving yourself and improving your health. First, let’s find out who is characterized by underweight. People suffering from this should be classified as ectomorphs. This somatotype is characterized by the presence of long bones, limbs, a narrow chest and shoulders, as well as increased speed neuro-impulse processes. They have a very good metabolism, although they sleep poorly and suffer from stress. Thin girls react to everything very sensitively, usually ignore breakfast, and generally do not follow the daily routine well. We conclude: you will have to not only change your diet to gain weight, but also change your lifestyle!

How can a girl start gaining weight?

Understanding how to gain weight for a thin girl, you can easily get rid of this problem, unless, of course, you have health problems. So, the first thing you need to do is control what you eat throughout the day. Be sure to write down all the food you eat, even the smallest snacks. Write down what you eat and why. At the end, write down the results. It is then that you can analyze your diet and adjust your diet towards weight gain.

Poor diet may be the cause of underweight

A girl needs at least 700 grams of one meal per day, taking into account the consumption of teas, juices and coffee. If you are suffering from low weight, analyze how much protein you ate among the total amount of food. Babies gain weight well precisely thanks to the daily consumption of such an amount of milk that is equal to a fifth of their weight. You should eat fish at least twice a week, as well as soups and cereals made from peas and beans. The amount of carbohydrates in your food should be 50-55%.

To harmoniously gain weight for a thin girl, give up fast food. Apart from harm to your stomach and body as a whole, you will bring nothing! Lard and other fatty foods in large quantities will only bring a negative imprint. This can cause you to gain a lot of weight, which you don't want.

Eating right is extremely important, and not only for skinny girls. Habitual diet 2-3 times a day probably won't suit you. For weight gain You should gradually switch to a system of 5-6 meals a day. Accustom yourself to a new diet step by step: if you are used to eating 3 times a day, first add a fourth. Yours main task- this is to make the transition to a new life smoother and more comfortable for yourself.

The main thing is a full breakfast. It is thanks to the first meal that the body is best saturated with proteins and carbohydrates.

It is important to eat in a pleasant, peaceful environment, not on the run, then the food will be well absorbed. It is necessary to get rid of constant stress and fuss; you should have lunch and dinner in good mood and a pleasant atmosphere.

You can't snack on the go

Adequate sleep and complete emotional control over oneself are extremely important. If things happen in your life unpleasant events, try to regulate your psychological state first of all. You may need to see a psychologist or psychotherapist. Psychotherapy has long established itself as an excellent means of combating overweight and a lack of kilograms.

Remember: foods high in fat are not the healthiest. Eat more protein: it stimulates cell renewal and helps restore your weight to normal. When gaining weight, the dominant role is given not to quantity, but calorie content food.

Diet for those who want to gain weight

To gain weight, a menu girl will need the following products:

Fat sour cream, preferably 25%. The proteins and fats it contains are easily absorbed by our body, allowing it to be filled with useful components. If possible, buy country sour cream. She's the most helpful.

Butter good quality contains many nutritious and beneficial components. Vitamins and easily digestible fat will benefit you.

Baked flour products. Your crumpets will easily envy you now! You can consume cakes and pastries, croissants and buns. Drinks - tea, juice, fruit drinks, drunk in between meals will add the missing calories to you.

Milk and dairy products. Full-fat milk stimulates weight gain well. You should drink 3 glasses of milk a day.

Rice. Healthy dish, which helps saturate the body with vitamins and carbohydrates. For people trying to get better, this is a great option. By the way, rice cooked in broth contains the most calories.

Meat is the protein you can’t do without. Beef, pork, and chicken must be present in your daily diet. It is also recommended to eat fish and eggs.

Vegetables - beets, cabbage, pumpkin, zucchini. Add more vegetables to the dishes you cook.

Chocolate. It is better to choose expensive natural chocolate made from natural cocoa butter. Chocolate products containing trans fats will only harm your health.

Porridge. A real treasure trove of health! Cooked with milk, they stimulate weight gain. And if you add a piece butter, you create truly useful product for your nutrition and set of kilograms.

Fruit juice with pulp. By consuming it with meals, you will saturate your body with additional calories. Hard fruits like persimmons, bananas, apricots, melons, also stimulate weight gain.

Season fresh salads with olive or soybean oil. Increased vitamin E content will help you stimulate your metabolism. In addition, it is not for nothing that these substances are called beauty vitamins.

Drink up to 2.5 liters of water per day. What do you add to your diet not only mineral water, but also healthy drinks.

Stimulate your appetite with fruit or vegetable juice. Many suffer from low acidity, so non-alcoholic beer can easily cope with this problem.

The main condition of your diet: The number of calories burned should be less than the number consumed. Eating frequently will help you absorb all the calories without putting a strain on your stomach.

Menu for weight gain

Now a diet will help a girl gain weight. Here is a sample menu for those who want to gain weight by healthy eating.

Breakfast. A cup of coffee with milk 2.5% fat with 1 teaspoon of sugar. Cappuccino, 4 toasts with jam, croissant with jam. You can replace this breakfast with a more complete one: oatmeal with fruits, honey and nuts.

Snack. You can have a snack with meat or fruit pies, washing them down with juice.

Dinner. Soup with macaroni and cheese, fish. Add sour cream to the soup. Also choose a vegetable salad and two slices of bread.

Afternoon snack. Ice cream with fruit, pumpkin or sunflower seeds, fruit with yogurt or a sandwich with fish or ham.

Dinner. Baked meat or fish with vegetables, rice or bread. Fruit salad and honey

For the night. At night it is better to drink a cup of milk or kefir.

For those who like to experiment, we recommend protein shake for weight gain. To prepare it you need: 1 pack of cottage cheese, 1 glass of cream, 2 tablespoons of honey and the same amount of jam. Mix all ingredients thoroughly. This cocktail is not only very useful for recovery, but also delicious.

Gain weight quickly

Some more useful tips:

• How to gain weight quickly? Baby formula will help, which should be consumed instead of milk throughout the day. Such products for weight gain for babies are also suitable for adult girls.
• Cook food in pots. This way it will bake well and completely preserve everything. useful substances: microelements, vitamins.

In order not to gain weight exclusively in the abdominal area, it is very important to give the body a full load. Physical activity will help your body gain weight through muscle mass, and not by increasing body fat. Running is unlikely to be suitable in this case. But training on simulators– just what you need! If possible, hire a trainer for yourself. He will be able to monitor whether you are doing the right thing. Your activities will be limited mainly to strength exercises. The chest, arms, legs, hips, and lower legs will need to be thoroughly worked out. This way they will not sag and will take on beautiful shapes.

Thanks to physical activity, you will also not have problems with your skin and its tone.

Use steroids. After consulting with professionals, you can use these supplements too.