How to gain weight if I'm skinny. How to quickly gain weight for a thin girl and guy at home. How to eat to get better

Nutrition is the most important element of fitness, because without following the right diet, you will not be able to gain weight or lose it. How to gain weight? This question is asked by many athletes who want to build muscle mass, or pure ectomorphs, whose main desire is to gain weight in general (whether due to fat or muscle). Next, we will take a closer look at all aspects of nutrition.

Nutrition for gaining muscle mass

Let's not beat around the bush, let's go straight to the main thing. First, everyone should understand that when you lift weights, you cause severe stress in the body, which affects many systems and structures in your body. What does our smart body do in this case? He makes an attempt to eliminate the destruction that is undesirable for him with a certain margin, in order to prevent such a state next time. What is needed for this? It's simple:

• Nutrients (food gives us energy and building materials for muscles).
• Time for a full recovery.

To give our body the above things, it is necessary to draw up thoughtful training programs and the right diet. To increase the weight of muscle mass, we need to consume a large amount of protein, which is the most important building material for muscle tissue. Biological reactions of nutrient metabolism are constantly taking place in our body: one part is spent on ensuring the working capacity of our body, and the other comes with food. It is from this fact that the main principle of mass gain follows: you need to get more calories than you spend during the day. How to get better quickly? Follow the above rule!

Caloric content shows the energy intensity of a product that is absorbed by our body with its use. How much food do you need to eat in order to achieve muscle growth? And how to find out how much we spend per day? The questions are quite logical. Let's answer the last one first. Today, there are a sufficient number of methods that will help you find out the number of calories that you spend throughout the day. For example, you can write down everything that you ate, counting the exact number of calories against this background (do not forget about the weight of the food itself). To form an excess, you need to add about 500 calories in excess of the norm. Answering the first question, you can use a simple formula: Your weight (in kg) x 30 = ... Kcal. This is the amount you will need if you work out in the gym. How to quickly gain weight? Of course, you can only eat fast food, gradually gaining fat, but if your goal is high-quality muscle mass or, at least, a body in good physical shape, we need to add 500 to the figure formed above (for an ectomorph, you can also 1000 ) calories, which we have already discussed. What food should be eaten? Read more about this.

Proper diet for a person exercising in the gym

It is quite simple to make an optimal diet, but following it is already more difficult. How to gain weight? It is recommended to eat 5-6 times a day, and in uniform small portions, which will significantly speed up the metabolism in our body. At the same time, it is very important to maintain water balance, eliminating thirst whenever it appears. As for the ratio of nutrients, it should be like this:

• proteins - 20-30%;
• carbohydrates - 50-60%;
• fats - 10-20%.

This will be optimal for every person. Now a little more about the meals themselves. In the morning, when you just woke up, you need to eat a large protein-carbohydrate portion in order to prevent catabolism in your muscles and start the day's anabolic reactions. The best source of carbohydrates in the morning will be oatmeal, and protein - egg whites. Your pre-workout meal should also be high in complex carbohydrates (any cereal or pasta) and protein (chicken breast, beef, or fish). This technique will allow you to load glycogen "bins", as well as provide your muscles with energy. These two techniques are one of the fundamental in the right diet. Read more about the rest below:

1. A protein shake or gainer that will neutralize catabolism. After 20-30 minutes the next meal.
2. Breakfast - emphasis on complex carbohydrates (it is desirable to eat oatmeal) and protein products (egg whites are a priority here).
3. Emphasis on protein products (chicken breast, rabbit meat, beef).
4. Reception of slow carbohydrates (buckwheat or rice porridge, pasta) with vegetables.
5. If you have a workout at 5-7 pm, then after it we consume protein foods (meat, fish or chicken breast), vegetables and very few complex carbohydrates.
6. Eating before bed should include a loading dose of slow protein (casein), which contains low-fat cottage cheese or a casein shake.

How to gain 10 kg in record time? Just follow this diet, keeping in mind that you will gain quality weight, which will make your body look fit, not flabby.

Ectomorph nutrition

Ectomorphs with mass gain always have difficult problems. If you belong to this type of people, constantly wondering how to put on weight, then read this section. As we mentioned above, to the formula that calculates your daily calorie intake, you need to throw another 1000 in order to have a significant excess. Now we give a specific diet for thin people:

1. 5-6 egg whites + 150 g oatmeal (in water or skim milk).
2. Large piece of fish or chicken breast + vegetables + toast.
3. 100-150 g of pasta with broccoli + meat steak (preferably beef) + fruit.
4. Before training, you can eat a banana or drink a gainer.
5. Fish or meat + porridge (rice, buckwheat) + vegetables.
6. Casein shake or cottage cheese.

Between meals, you can snack on nuts or dried fruits. All of the above products should be your favorite, because it is from meat, fruits and cereals that they get better most of all (we will not include fast food here). The other side of the coin is if you are a "pure" ectomorph, which is extremely rare. In this case, you can safely replace chicken breasts with pork, eat fast food from time to time (without getting carried away too much to avoid health problems), drink whole milk and even eat a lot of sweets. With the metabolic rate inherent in such people, even this type of food will be processed very quickly.

Fruits and vegetables in the diet

Vegetables and fruits occupy an important place in the diet of every person. Of course, their most important advantage is the presence of a number of vitamins and minerals that allow us to maintain our health. A properly balanced diet should always include such food, because it is very difficult to replace it with any alternative products. It is worth noting that vegetables and fruits contain a sufficient amount of biologically active compounds that are necessary for the normal functioning of our body, and are also able to prevent various diseases of the blood, nervous and cardiovascular systems, problems with the digestive tract, and so on.

We think many have heard that they get better from watermelon, as well as from apples, oranges, peaches, bananas and other products. Others cite diametrically opposed facts. So who do you believe? The first ones are right, because fruits and berries really have a fairly high calorie content due to the presence of sugar in their composition. Of course, if you eat 1 banana, then nothing will happen, but by using a kilogram of this product, you will eat a third of the daily calorie intake intended for an adult male. The situation is different with vegetables, because they have an extremely low energy value, which is why they certainly will not play a big role in weight gain. If you have heard from someone that they get better from carrots or tomatoes, then do not believe this information. To, for example, consume a fifth of the daily calorie intake, you need to eat a kilogram of each of the above vegetables. An exception to the rule can only be potatoes, which have starch in their composition.

However, let's finish the story about the beneficial properties of vegetables and fruits. We have not yet mentioned that these products contain a large amount of pectin and fiber. The latter, in turn, has a good effect on the functioning of the gastrointestinal tract, significantly improving the digestive processes. A high content of vitamins and minerals can be observed in green onions, tomatoes, cabbage, legumes, black currants and all kinds of citrus fruits.

The role of legumes and grains in weight gain

Legumes such as beans, peas, lentils very often find their place on the menu of many people. In principle, this is correct, because they contain a lot of protein and carbohydrates. Along with this, legumes are a source of beneficial vitamins and minerals. As for cereals, this is just a godsend for those who are thinking about how to get better quickly. Buckwheat, rice, corn, wheat products - all this allows you to quickly gain weight. With a high energy value, cereals are also healthy products, and belonging to complex carbohydrates allows us to saturate our body with energy for a long time. From bakery and pasta, rice, from corn recover very quickly, as the above products have a high level of glycemic index (GI). GI is a special indicator showing the rate of breakdown of a particular product in our body and converting it into glucose - the main source of energy. The higher it is, the faster the products we use are "deposited" in our body.

Fast food

Today it is a very popular way to eat, although not very healthy. How to get better by 10 kg? There have been several interesting experiments in history when people ate food only from fast food restaurants for 1 month. As a rule, they gained 12-15 kg, which, in principle, answers the above question. But what about the health risks? Yes, it is tasty and convenient, but let's be realistic - eating only fast food, you will cause great harm to health, causing obesity, and at the same time, quite possibly, provoking the development of cancer in the future. Why? Many believe that all this is due to excessive fat content, but this is a mistake. The main reason is the huge amount of trans fats that are harmful to health.

In general, fat is good for a person, because everything is given to us for a purpose. When fatty acids are oxidized, we receive over 50% of the energy for all biological processes occurring in our body. But be aware that cooking radically changes fat, turning it into a harmful product. Finally, many fast food restaurants use industrial refined oil, which is the cheapest. French fries, wings, hamburger patties - all this is cooked on trans fats, which are very toxic and detrimental to cellular metabolism in your body. Of course, if you visit McDonald's once a year, then nothing will happen to you, but you should not get carried away with such visits.

How to get better at home?

We often meet people who are overweight, and others constantly say things like: "I want to gain weight, I'm tired of being skinny / skinny, why am I not growing?" And ask other similar questions. As a rule, there is only one difference between these people: some lead an active lifestyle and often undernourish the required level of daily diet, while others, on the contrary, spend their days in a passive way, overeating the daily norm by 30 or even more percent. Of course, the problem may lie in the genetic predisposition of a person who has a certain body type (ectomorph - mesomorph - endomorph). However, the first reason is also common.

What about those who want to gain weight? Of course, moving less and stopping playing sports (if that is the case) is not an option. All such people need is to find time for normal meals. Above, we have already mentioned what exactly you need to eat and how much. We will only clarify that it is better to eat natural products, excluding mayonnaises, store-bought sauces, GMO products and other "charms" as much as possible. Eat more cereals, meat, fish, fruits, vegetables and berries.

Reception of chemicals

This section is most suitable for bodybuilders. How to gain weight? Every athlete who comes to the gym asks this question. For those who want to take steroids, the end goal in the form of a rapid increase in muscle mass looks more bright, because they need much less time to achieve it. What means lead to rapid muscle growth? Referring to the reviews of many bodybuilders, we can conclude that the best anabolic steroids are Deca (Nandrolone), Methane (Dianabol), Boldenone, Sustanon 250 and Turinabol. It is these substances that most accelerate protein synthesis, which is why accelerated growth and muscle recovery occurs.

However, there are other products that are designed for women (non-athletes). For example, such a substance can be Duphaston. It is taken by girls to increase progesterone levels, which can help with infertility, as well as cure dysmenorrhea and endometriosis. Why do they get better from "Duphaston"? It's simple - this drug increases appetite. However, various hormonal oral contraceptives also contribute to weight gain.

Alcohol

We think many have heard that people get fat from alcohol. Is it true? Our body perceives alcohol as a toxin that it always wants to get rid of as quickly as possible. In the body, reactions are inhibited, which is why fat is burned very slowly. So, at the University of California, they determined that just a couple of cocktails containing 30 g of pure alcohol worsens fat burning by 73%, which lasts over 2 hours. Swiss scientists also conducted another experiment, where it became clear that men who drink a glass of beer a day lose 450 calories less than an ordinary person. This is where the term "beer belly" came from. What happens? Alcohol really allows you to gain excess weight, but the damage to health that it brings to a person is incomparable with the goal of gaining weight.

Finally

Nutrition is an area where there are no absolute truths, but rather, there is an individual experience of each person, plus any genetic predispositions. Some say that they get better from watermelon, although it has a meager 40 Kcal per 100 g of product. Others claim that they do not get fat from any food. In this aspect, the most important thing is to understand your body, but not go to extremes. We have given a lot of useful information in the article, use it!

Today, most people are struggling with excess weight, because it is a direct threat to health, life, beauty and grace. But there are those who are concerned about low weight and want to gain it. . Women for the most part dream of having beautiful forms in piquant places, sometimes weight is necessary purely for medical reasons. Let's talk today how to get better or gain weight at home, adjusting the diet and taking herbal decoctions. Available to everyone and the best weight gain recipes are here!

Small weight: what is bad and how it threatens health

• In a girl with low weight, reproductive function may be impaired, which leads to a failure of the menstrual cycle and, as a result, the inability to become pregnant and bear a fetus.
• Lack of weight leads to an increase in blood sugar and the emergence of an insidious disease - diabetes mellitus.
• Excessively thin people face disorders in the endocrine system.
• A small percentage of fat in thin people contributes to the malfunction of other organs.
• Insufficient weight can cause kidney disease, their omission.
• Lack of weight contributes to the occurrence of diseases of the gastrointestinal tract, a drop in immunity, which in turn causes various sores.
• Thin people have a hard time in everyday life, any overload can lead to tearing of organs, muscle breakdown. We often hear the expression: overstrained, all this is just from the area of ​​\u200b\u200blow weight.

Khudoba and its types

There are two types of thinness:

• physiological - the state of the body when a person has passed all the examinations, no violations have been identified, he is healthy. Most likely, low weight is caused by a rapid metabolism, thinness was inherited by him due to the structure of his personal endocrine system.
• pathological thinness is detected during medical examinations, when a problem is found in the work of some organs, and sometimes several.

The article will discuss how to quickly recover a girl or woman at home, with physiological thinness, or weight loss occurred temporarily in a healthy body, for example, with experienced, physical fatigue, violation.

Gaining weight through physical training, pumping up muscles is a long process that takes time and the intake of proteins, the intake of which is not useful and harmless, no matter how their manufacturers claim. However, moderate physical activity during weight gain is, of course, important for the body to look beautiful and trained, the weight gained is not deposited in "unnecessary" places.

We will consider here only foods and recipes that increase weight at home.

Reasons for being underweight

First of all, to understand the reason for low weight, you need to find out if you are healthy.

So, if there are no special violations in the work of organs, we will try to increase weight by changing your diet.

How to get fat or gain weight properly at home

Far from a few people, both men and women, are not averse to getting a little fat, this is especially true for young and middle-aged people. For mature people, the opposite problem is most often closer, how to lose weight. So let's start with the main thing, how to get better at home quickly.

• First of all, there should be high-calorie food, this is obvious. If the recommended daily calorie intake for an average woman and middle age is 1500-2000 kcal, then the diet of thin women with an accelerated metabolism should contain 3000-4000 calories. It is difficult to digest such a quantity of food out of habit, therefore, for weight gain, it is best to organize fractional meals, which include a snack 1.5-2 hours after each of the main meals.
• Next, you need to slightly change the diet. Increase, as with weight loss, the number of meals up to 6-7 every 1.5 - 2 hours. Breakfast should be mandatory, and hot, preferably milk porridge, with the addition of candied fruits or dried fruits. In the evening, two dinners, the first as usual at 18-19 o'clock and 2 hours before bedtime another protein.
• The diet should contain proteins, fats and carbohydrates, the approximate ratio of proteins is 25%, fats - 20%, carbohydrates - 55%. Fats are required, with their help, the proper assimilation of protein is the basis of our muscle mass.
• It is important to increase the calorie content of meals, especially foods high in carbohydrates - to help you. A special place should be given to fast carbohydrates - sweets, pasta, pastries.
• Dairy products: milk, sour cream, fatty cottage cheese - high-calorie food, tasty and healthy, since natural is recognized as beneficial for the body as a whole.
• Increase the proportion of meat: turkey, chicken, rabbit, lamb. However, do not overdo it, excess carbohydrates and fats in the body worsen the functioning of the heart, liver, and contribute to the development of diabetes.
• To ensure proper metabolism, the rate of consumption is important. Of course, this includes all the water, and enclosed in the products too. We do not focus only on water, you can drink coffee, black and green tea, fermented milk products, vegetable and fruit juices are especially useful as a source.
• Vegetables are low-calorie foods, but they are important for metabolism, so we dress vegetable salads with vegetable oil, preferably olive, linseed, rapeseed - they are more useful.
• Fruits play their right role here too. Eat bananas, grapes, apricots, peaches, and preferably in the morning and before meals, that is, before breakfast and lunch, or in between, to avoid excessive fermentation in the intestines. For this reason, fruit intake in the evening should be little avoided. In this list, special attention would be given to bananas and they are available to us all year round and actually contribute to weight gain.

• Beekeeping products also help to increase weight correctly: bee pollen, pollen, royal jelly have a beneficial effect on the body and increase weight if its decrease is caused by malaise. In the morning, when you wake up, immediately eat 1-2 teaspoons of honey, it is quickly absorbed and starts the process of insulin formation, which leads to an increase in appetite.
• Any nuts - pine nuts, hazelnuts, pistachios increase weight due to their calorie content and oil content, with the addition of dried fruits - the effect of their use is even more significant.
• Before meals, at noon and in the evening, drink a glass of fruit juice to which sugar or honey is added. Juice itself is high in calories, in addition, it helps to raise insulin, which in turn accelerates the process of converting carbohydrates into fats.
• In an effort to get better, it is not necessary to increase the amount of food consumed, overeat, all this can lead to an overload in the digestive tract, liver, kidneys, and although it will give tangible results in weight gain, it will bring other health problems.

If there are no diseases, and the reason for low weight is a special process of digestion and metabolism, then you can try the following folk recipes.

Folk recipes for weight gain products

This mass below, consumed with hot milk, works well and gives the desired result of weight gain over time.

200 gr. rendered interior pork fat (I think where you can find this, you can replace it with butter, which is well absorbed and just tastier);

• 6 large green apples;
• 6 egg yolks;
• ½ cup sugar;
• 200 gr. chocolate

Mix the whole mass and spread on bread. There are 4-5 times a day with hot milk.

The recipe guarantees weight gain per week for 1 kg!

And here is a long-proven recipe for those who drink beer:

In a glass of beer, add a couple of tablespoons of fat sour cream, you can add a little salt and drink. Take daily until weight starts to come on.

If you do not like beer, you can buy brewer's yeast in tablets at the pharmacy and take them according to the calculated data indicated in the application.

Another delicious cocktail

1 glass of milk, 2 tbsp. spoons of cottage cheese, 1 tbsp. a spoonful of honey and half a banana. You can have it as an addition to breakfast, you can before going to the fitness room

This cocktail is effective for temporary weight loss.

Milkshake for weight gain

For one glass of cocktail you will need the following products:
Sour cream - 100 g.
Olive oil (can be replaced with any vegetable) - 1 tbsp. the spoon,
Lemon juice from half a lemon
Orange juice - 100g.
Honey - 1 tbsp. spoon or can be replaced with any fruit jam or jam.
Egg yolk - 1 pc. Mix everything and drink

Recipe for weight gain with bee pollen

• 500 g pollen
• 2 standard cans of condensed milk, natural whole according to GOST is important.

Mix everything thoroughly and put the mass for two weeks in the refrigerator so that it is infused. Use every morning on an empty stomach, 15-20 minutes before breakfast, chewing thoroughly, starting with 1 teaspoon, and increase the rate every 3-5 days. It is better to drink warm liquid.

In order to gain weight, a man, girl and teenager needs to increase the amount of pollen consumed to 2-2.5 tbsp / 1.5-2 tbsp / 1 tbsp. respectively.

It is important that the person is not allergic to bee pollen.

A good effect of weight gain with herbs is given by decoctions of alfalfa (2 tablespoons of fresh per glass of water or 1 tablespoon of dried grass). Drink a warm decoction half a cup 2 times a day 30 minutes before meals.

Other herbs have similar stimulating weight gain properties: clover, sophora, nettle, dandelion, cinquefoil, yarrow and others. You can drink a decoction separately from each herb, you can mix everything that we have and prepare a decoction according to the following recipe suggested by Gennady Malakhov :

Pour 2 tablespoons of pre-chopped collection with 1 liter of boiling water, bring to a boil, simmer for 10 minutes in a sealed container, pour together with the herb into a thermos, insist overnight.
Take during the day 100-150 ml 30 minutes before meals.
To improve the taste, you can add honey, sugar, berries.
The course of treatment is 3-4 months.
Then they take a break for 10-14 days, change the collection and continue treatment. Despite the improvement, phytotherapy should be continued for at least 12 months.

Increase the weight of brewer's yeast, taken after or during meals. Yeast increases appetite, improves the functioning of the gastrointestinal tract, increases absorption in the intestines, and provides the body with B vitamins.

Yeast is contraindicated in people suffering from kidney disease and gout.

Remember that weight gain of more than 1 kg per week is not safe for the body.. An increase of 500 grams was recognized as optimal.

Physical exercise, muscle building - the path to weight gain

When gaining weight, we must remember that the physical component is also important here. Do not forget that the mass is not deposited in unnecessary places, we swing the press and keep the body in good shape! And then the fat coming from food and formed from carbohydrates will not be deposited in fat folds, but will turn into beautiful muscles, making the tedo flexible and slender.

It is important here to start with small loads so that physical education does not result in even greater weight loss.

Sometimes excessive thinness is a consequence of the transferred nervous tension, stress, or too active emotional rhythm of life. You just need to give the body a break, ensure a healthy and proper sleep, pamper it a little and your weight will return to you. After all, a calm measured life is a guarantee of health and ... good weight.

Well, in conclusion, I want to reassure all the thin ones a little: if you feel good, you don’t have terrible medical diagnoses, you are young and full of energy - rejoice that you are low weight, because this will give you a chance to stay for many years. People with less weight live longer and their quality of life is much higher!

And now tips on how to gain weight correctly and effectively:

Tips for gaining muscle mass and weight for different categories of people. Complete video workouts, nutrition plan, detailed recommendations.

Being underweight can be just as much of an aesthetic problem as being overweight. An overly thin person, like a full one, can be classified as unhealthy people. How do you know if you have painful thinness? In addition to external signs, there is an indicator of body mass index. When his mark drops below 19, this is a signal to work on his body.

How to eat to gain muscle mass and weight?

To gain weight, include the following foods in your diet:

• Vegetable fats. Add healthy vegetable oils to cereals, soups and other dishes. Diversify your menu with a fruit like avocado. You can simply spread it like butter on bread, or cook salads with it. Snack on nuts and seeds
• Cereals. These should be varieties that are easily absorbed by the body. Rice will not help in this matter, as it worsens digestion. Opt for buckwheat, millet, germinated cereals, quinoa
• Sweet fruits and dried fruits

• Starchy vegetables - pumpkin, sweet potato, beets
• Legumes
• Fatty dairy products. Add fat sour cream to the salad, snack on high-fat milk

IMPORTANT: Avoid caffeine found in coffee, black and green tea. It does not allow moisture to linger in the body, and also disrupts the functioning of the stomach and adrenal glands.

If your goal is to build muscle mass, but otherwise everything is in order with your complexion, then pay attention to the following products:

• Buckwheat. It is high in complex carbohydrates, 12% highly digestible protein, B vitamins and minerals. But there is very little fat in the croup, and even that is useful for building your muscles.
• Egg white. The yolk contains a lot of fat, remove it when cooking or eat only 1-2 pieces. per day. But a complete egg white is an important building material for muscle tissue. Its norm per day is 3-5 pcs.
• Cottage cheese

• Lean chicken meat
• Lean fish
• Lean beef
• Seafood
• Dairy and dairy products.
• Bananas, honey, pasta, bread, rice are foods that give energy during strength training

When building muscle, give up semi-finished products, sausages, chips, canned food, food with chemical additives, dyes, flavor enhancers, etc. Also exclude pork, as it is too fatty meat, and fat, as you know, only makes the body heavier and fills it with garbage .

How to gain, increase weight with vitamins?

IMPORTANT: Vitamins and minerals are needed for weight gain by both athletes and people who are far from sports.

Vitamin A accelerates metabolism, stimulates the growth and development of cells, which has a beneficial effect on the rapid growth of muscle tissue.

The content of vitamin A in foods

All you need to increase body weight B vitamins. These compounds send energy straight to the cells. Flaw vitamin B1 affects the work of the digestive system, which in turn impairs the body's functions for the absorption of nutrients.

Sources of Vitamin B1

Vitamins C and E are antioxidants that neutralize free radicals formed as a result of redox processes. Ascorbic acid is involved in the burning of fat, in place of which muscle tissue will be built.

Vitamin E in foods

Phosphorus is involved in bone tissue, which will be pressed by increasing muscle mass, so its abundance is also important when gaining weight. For the same reason, the body needs calcium.

Magnesium and sulfur participate in the synthesis of amino acids, from which muscles are formed.

Copper is responsible for the growth of all tissues in the body, it is also necessary for the growth of muscle tissue.

Starring zinc muscle protein is created.

IMPORTANT: Whole complexes of vitamins and minerals for weight gain can be found in stores specializing in nutrition for athletes. These are drugs such as Hi Tec Vitamin A-Z, Mega Mass 4000, etc.

Can Protein Gain Weight? How to drink protein to gain muscle mass?

Thin people can easily gain weight by eating erratically and eating high-calorie foods. But from fast carbohydrates and fatty foods, such a person will not only get better, but will become overgrown with fat folds. Therefore, experts advise "thin people" to build muscle. And protein, or protein, is responsible for the growth of muscle tissue.

Today, protein can be obtained not only from food, but also from sports supplements. Supplements are designed specifically for athletes whose protein requirements are increased through strength training.

There are several types of synthetic protein:

• whey, which is the most digestible, is taken after physical exertion
• casein - slower protein, taken at night
• egg
• soy
• meat

IMPORTANT: In order for proteins to act, power loads are needed. Without sports, the use of proteins will give minimal results.

Take protein shakes half an hour after your workout and before going to bed. If you are a busy person and cannot always find time for a full meal, protein shakes will also come to your rescue. They are easy and quick to prepare, and you will always be sure of a sufficient daily amount of protein.

Experts remind that most of the protein must still be obtained from food.

How to quickly gain weight for a girl, girl, thin guy, teenager 15 years old at home?

Parents worry about their children, so it's no surprise that being underweight is a cause for concern. First you need to find out the cause of the deficit of kilograms in a teenager.

• A sharp growth spurt. Adolescents aged 13-15 years old can stretch 5-10 cm in just a couple of months. In this case, you should not worry about the child's sudden weight loss
• Loss of appetite. Deal with the reason why the child does not want to eat. It can be teenage experiences, diseases, protests.

• Diseases and stresses that affect the metabolic rate and can cause weight loss. In this case, take the teenager to a qualified health care provider.
• Too high activity. Do not demand from the child to move less. It is better to adjust his diet properly

Diet tips for teen weight gain:

• Add more protein, carbohydrates and fiber to your child's menu. These are foods such as bread, fish, nuts, legumes, pasta, etc. Most of the teenager's diet should be fresh vegetables and fruits.
• Feed your baby more often, from 5 times a day, but in moderate portions
• Fatty meals and fast food are heavy foods for the body. It takes a long time to assimilate it, during which the child may not have an appetite. So keep fatty foods to a minimum.

IMPORTANT: Enroll your teenager in a fitness room to gain muscle mass. Otherwise, with an increase in the calorie content of the diet, the child will begin to recover due to adipose tissue, and not muscle.

How much muscle mass can you gain in a month?

Gaining muscle mass is a rather lengthy process. We are talking about lean muscle tissue without taking into account water and fat. Muscle growth is impossible without playing sports, so we will talk about how much muscle mass can be gained in a month by exercising in the gym.

The number of kilograms depends on the experience of the trainee. A beginner has a higher potential, so with the right training program, healthy eating, and protein intake, he is able to build muscle by 5 or more kg per month. In the future, this figure will decrease.

How to gain 10 kg of muscle mass How to gain 5 kg of weight? It takes several months for these numbers to come up. On average, an athlete gains from 0.5 to 1 kg of lean muscle per week, which is 2-4 kg per month.

How to gain weight with drugs or pills?

Preparations for weight gain can be conditionally divided into 2 large groups:

• preparations for men
• preparations for women

The first group is called steroids. These are special substances that supply an additional portion of testosterone to the male body.

From this, a man is able to quickly build up muscle mass, his body will take on a more masculine shape, and the hairline will become thicker.

IMPORTANT: Steroids are prohibited by law in many countries, they act as doping in official sports.

Women care less about their muscle growth. If they resort to the help of pharmacological agents to increase mass, it is because of thinness, which they consider unattractive. Here are some of the drugs that can be found in pharmacies:

• Duphaston- a medicine that was initially prescribed to women planning to conceive. Its side effect is weight gain.
• Oxandrolone- a hormonal drug that is sold only with the permission of a doctor for weight loss due to injuries, operations
• Nutrizon- protein pills, which the doctor prescribes for both anorexia and BMI deficiency. The main work of the drug is the regulation of the gastrointestinal tract
• Riboxin- a relatively safe medicine that has gained popularity among people involved in sports. It stimulates blood flow and regulates the energy balance in the human body. Highly effective only with physical activity and special nutrition

IMPORTANT: Medicines for weight gain are not harmless adjuvants. All of them in one way or another affect human health, so their intake should be carried out only under the supervision of a doctor.

How to gain weight in the legs? Exercises and workouts to increase muscle mass in the body and legs?

No amount of nutrition will help you build leg muscles, as muscle tissue will form evenly throughout the body. In order to get better in the legs, you need a special training program aimed specifically at this part of the body.

You can turn to a qualified fitness instructor who will suggest leg exercises or machines that will help you increase the mass of the thighs and thighs.

Certain sports will also be useful, but in addition, they will diversify your visits to the fitness club. Try ice skating, rollerblading, dancing, skiing.

Ideal exercises for beautiful and strong legs are jumping rope and running. Practice jogging and jumping every day for at least 20 minutes, and the first results will not be long in coming.

A great way to “pump up” your legs will be home workouts. Here are a few self-study rules to make them effective:

1. Train as often as possible. It is ideal to practice daily, but this applies to experienced athletes. It’s worth starting small (1-2 workouts per week), gradually increasing the number of sessions.
2. Do not try to immediately perform several approaches and many repetitions. Increase the load evenly
3. Start your workout with a warm-up, during which all the muscles of the legs will warm up. End your workout with a recovery stretch for the muscles - a hitch

IMPORTANT: Train in running shoes with good cushioning so as not to damage your ankle.

Video: A set of exercises for the legs and gluteal muscles

How to gain weight with diseases: diabetes, gastritis, pancreatitis, anorexia?

Weight changes are a common problem diabetics. The fact is that food in the body of a healthy person is converted into glucose, from which our body receives energy.

In a diabetic patient, the body cannot obtain energy from glucose, therefore, it consumes adipose tissue for this purpose. With a lack of daily caloric intake, a person begins to lose weight.

How can a diabetic gain weight?

• Contact a specialist who will calculate the daily calorie intake for you, or do it yourself using formulas on the Internet.
• Eat a healthy diet for diabetes. This includes moderate carbohydrate intake, low glycemic index foods, small and frequent meals.
• Physical activity will be useful both for regulating blood glucose levels and for building muscle mass. Loads should be moderate, not intense. Spend at least half an hour a day doing cardio or moderate-intensity fitness

At pancreatitis the digestive function is disturbed, as a result of which the nutrients are not absorbed in full. This provokes weight loss, which can become pathological.

Here are some tricks on how not to lose muscle mass with pancreatic disease, as well as stomach disease gastritis.

• Add some baby food to your diet. Such products are specially designed for the growth and development of children. Children's cereals and purees contain a full range of nutrients that will help keep weight at one level.
• Get yourself a kitchen scale to measure portions. Many patients with pancreatitis rely on "the eye" and eat less than they can afford.
• The best option is to have a qualified nutritionist create a personalized nutrition and calorie plan for you.

But in the case of such an ailment as anorexia, nutritional advice is unlikely to be relevant. Those who believe that anorexia is a disease of the gastrointestinal tract or simply poor appetite are mistaken.

Anorexia is primarily a mental illness associated with the fear of fullness. Therefore, treatment and weight restoration should begin with an appeal to a psychiatrist. Further, the therapist and nutritionist are connected to the complex treatment.

IMPORTANT: In the treatment of anorexia, group psychotherapy is very important, since most patients are closed and are in the grip of fears or real phobias.

When the issue with the psychiatrist is resolved, you can proceed to special weight gain diets. Here it is important not only to eat more, but also to stabilize the appetite, which is usually absent in anorexics. Food can even make them sick and vomit.

For the patient, it is necessary to create pleasant dining conditions: beautiful dishes, a calm, friendly atmosphere, artistic serving. Appetite foods such as apples, lemon, herbs, dairy products.

There are also drugs specifically designed to stimulate hunger. The diet prescribed by a doctor for anorexia is high in carbohydrates and proteins and low in fat.

How to gain weight with folk remedies?

Pollen tincture

Ingredients:

• flower pollen - 500 g
• condensed milk - 2 cans

Flower pollen is sold in stores specializing in beekeeping. Combine the components in one container and send them to infuse in a cold place for 14 days. When the product is ready, take it on an empty stomach 15 minutes before meals, 1 tsp. Every 5 days, slightly increase the dose, eventually bringing it to 2 tbsp. for women and 2.5 tbsp. for men.

Infusion on beer

Ingredients:

• beer - 200 ml
• walnut - 3 pcs.
• natural honey - 1 tsp

Grind the nuts to crumbs, combine them with honey melted in a water bath, then pour the resulting mixture with beer. Drink this remedy in a volume of 200 ml every day at a time, regardless of the time of day and food intake. The course of treatment is a month. During this time, you can gain up to 3 kg.

Phytonast for weight gain

Ingredients:

• centaury - 20 g
• calamus root - 20 g
• dandelion root - 50 g
• yarrow - 50 g
• Benedict root - 50 g
• nettle leaves - 50 g
• St. John's wort - 100 g
• linden flowers - 100 g

Grind all the ingredients and pour boiling water at the rate of 200 ml per 1 tsp. dry matter. Leave the infusion under the lid for an hour, then pass through a sieve or gauze. Drink 50 ml of a warm remedy 3 times a day before meals.

How can brewer's yeast help you gain weight?

Brewer's yeast contains B vitamins, vitamins PP, H, D, E, F, K, as well as the minerals iron, magnesium, calcium, zinc, etc. The vitamin and mineral complex of yeast helps the absorption of amino acids, which are also included in their composition and serve to build tissues, including muscles.

Brewer's yeast has the following effect on the body:

• improve digestive function
• beneficial effect on liver function
• speed up metabolism

IMPORTANT: Brewer's yeast causes appetite, so build your diet correctly so that you do not gain weight due to overeating due to adipose tissue.

By themselves, brewer's yeast is not able to affect the growth of muscle mass. But coupled with intense strength training and proper nutrition with a high protein content, they will noticeably speed up this process. cook special yeast drink, which should be taken as a supplement to your regular strength training diet.

Ingredients:

• yeast in a briquette - 50 g
• black bread - 15 g
• water - 300 ml

Cut the bread into long thin sticks, dry in the oven, place in boiling water and leave for 3 hours on the table. Pass the liquid through a sieve or cheesecloth, add 45 g of yeast to it and send the container to the stove.
Heat the infusion to 70 degrees and cool naturally. Add the remaining yeast, close the container, insulate it with a towel and leave to infuse for another 8 hours. In the finished drink, you can add a little honey for sweetness.

How to gain weight after illness, surgery, childbirth?

Weight loss after illness, surgery, childbirth does not paint a person. And no matter how much they tell you about the beauty of thin people, weight loss due to ailments is a blow to health. Here are the basic rules on how to restore lost pounds after illness, childbirth and surgery.

• A beautifully set table, bright dishes, a pleasant atmosphere of the meal will help restore appetite after illness and surgery. A healthy feeling of hunger is promoted by outdoor walks, sex, and the permission to feast on your favorite food.
• Follow the daily routine, eat at the same time
• To restore body weight, proper rest and sound, long sleep are important.
• Go in for sports aimed at increasing muscle mass
• Follow the rules of a healthy diet. Proper nutrition does more than just help you lose weight. It rather normalizes the weight, in whatever direction it deviates. Therefore, even with a lack of body weight, proper nutrition will be useful.

How to gain weight as a smoker?

When the question arises of how to increase the weight of a smoking person, many people advise him to quit smoking. Indeed, according to statistics, most of those who quit a bad habit gain several kilograms.

But usually this is adipose tissue, and few people want to get better at the expense of fat - the body looks unattractive, health problems appear. Therefore, the question is how a smoking person gain muscle mass without stopping smoking.

Helpers on the way to a beautiful and healthy body will be proper nutrition, good rest and sleep (at least 8 hours), as well as a complex of vitamins and minerals.

Since a smoker regularly poisons his body with toxic substances, experts recommend constantly resorting to pharmaceutical preparations, because vitamins from food are usually not enough for smokers.

IMPORTANT: There are products that neutralize some of the harm from cigarettes. These are cabbage, fresh tomato and carrot juice, germinated wheat grains.

• The heaviest meal of the day is breakfast. Also, do not neglect the second, lighter breakfast. The first meal should not be immediately after waking up, eat within an hour of sleep
• Don't eat raw foods on an empty stomach. In the morning, it is useful to eat both vegetables and fruits, but the dishes should be cooked and warm.
• If you are a coffee lover, then do not drink it on an empty stomach, but only half an hour after a nutritious breakfast
• In winter, eat vegetables, fruits, berries that you have frozen yourself or buy mixes in the store, but only those that have been safely quick frozen
• Of the fruits in winter, citrus fruits are the most useful.
• The last meal should be a couple of hours before going to bed, but not later. You can't eat at night
• Keep a food diary where you record all the meals you eat. This will help you control your calorie intake and avoid unhealthy foods.
• Do not drink water or tea with food. After eating, if you are very thirsty, take a few slow sips of plain warm water.

IMPORTANT: Svetlana Fus advises to eat right not only during the period of weight loss or weight gain, but also not a month or even a year. The nutritionist claims that only by adhering to proper nutrition all your life, you can have a healthy and beautiful body at any age.

How to gain weight and muscle mass: reviews

According to reviews, any short-term diets aimed at increasing body weight give a short-term result. Pharmacological hormonal drugs work in a similar way, which, moreover, also have a detrimental effect on internal organs.

Only proper nutrition, healthy sleep, avoidance of stress, sufficient physical activity can help build muscle mass qualitatively. In combination with folk remedies and taking vitamins and minerals, these methods will help you get the figure of your dreams.

Video: Nutrition for mass gain

Video: Workouts for gaining muscle mass. What program to use

Most people in today's world are faced with body weight problems. Most of them are either overweight or obese. However, there is another group of people who have the opposite problem - underweight or thinness. I can't get better, they say.

For overweight people, this problem may not seem real, but for underweight people, this problem is very relevant. In most cases, this problem is not purely medical or psychological in nature. It often depends on the person's metabolism, body constitution and genetic factors.

In this article, we have collected little secrets and the most effective tips that can really help you gain weight.

The principles of mass gain for almost all people with underweight problems will be the same, no matter what is the root of the problem.

This means that the human body does not have enough body weight to maintain an optimal level of health.

Despite the fact that overweight is the number one problem in the modern world, thinness can also lead to a host of health problems. One study showed that there is a high risk of early death due to underweight. Excessive thinness has a bad effect on the immune system. The body does not receive enough vitamins, minerals and other useful substances. They are essential for the vital functions of the body. Such people are extremely susceptible to immune diseases, such as viruses, osteoporosis and infections, if they lack a stable amount of kilograms.

There are several reasons why a person loses weight or has trouble gaining it. The most common cause is eating disorders. The most common of these is anorexia nervosa, a very serious mental disorder.

Other causes of underweight are various diseases such as diabetes, thyroid problems, infections, or even cancer.

If you are experiencing symptoms of any of the above diseases, contact your healthcare provider immediately.

How can you gain the necessary kilograms?

There are many ways to quickly gain weight, but we recommend doing it correctly and with health benefits.

If you want to quickly get fat, then, most likely, not only in the abdomen. You don't have to jump right into donuts and Coke. If you start to act in this manner, then you can end up with type 2 diabetes or heart disease. Therefore, it is imperative to choose methods and diet with which you can gain weight quickly and safely for health.

How do you know if you are or are underweight?

The doctor can also help with this.

Based on your height and weight, the amount of food you eat and your physical activity, a doctor or dietitian can tell you exactly if you have a problem. So, let's start with what you need to eat to get the cherished kilograms?

What to eat to gain weight

If you're eating like crazy, but it doesn't help much, then you need to eat more nutrient-dense foods. It may well be that you only think so, but in fact the daily caloric intake is not high enough for the body to begin to increase weight and begin to increase body weight. And the second option is that you may have problems with the digestive, endocrine or hormonal systems.

Below we will look at how to competently increase the calorie intake, and if you suspect health problems, we advise you to consult a doctor and get tested.

If the average daily diet for weight maintenance is 2500 kcal for girls and 2000 kcal for men, then you need to increase these numbers by 20%.

This means that women should eat 2400 kcal per day, and guys around 2900 kcal. These are average figures. Specifically for your age, weight, height, activity level and other individual indicators, the daily calorie intake can be calculated on any calculator on the Internet. And then you need to experimentally determine this value for yourself.

This means that you need to determine how many calories you need to eat per day on a calculator, then increase this figure by 300-500 kcal and observe body volume and weight for about a week. If after 7-10 days the weight or volume of the legs, arms, waist became larger, then everything is in order and we continue to eat in the same way. If there is no progress, then you need to increase the calorie content of the diet.

Most of the foods that help you get better are also very tasty.

List of foods rich in nutrients:

1. Lean red meat is high in protein and iron. Choose pieces with streaks of fat, where the meat looks like marble. Although red meat helps to gain weight, it is not recommended to eat it too often. This meat is very tasty, but contains a lot of bad cholesterol.
2. Tropical fruits are a good option. Fruits like papaya or avocado are rich in natural sugars. Half an avocado contains 140 calories and high levels of perchloric acid, vitamins E and B, and potassium. If you do not like the taste of fresh tropical fruits, then you can make a delicious cocktail out of them.
3. Replace regular milk with full fat milk. One glass of full-fat milk contains 60 calories, vitamins A and D. Milk can be added to a wide variety of foods, including drinks, cereals, sauces, or muesli. If you do not like the taste of milk, then you can eat products from it, such as yellow cheese. One slice of yellow cheese contains an average of 67 calories.
4. All types of nuts especially almonds are a great source of a variety of nutrients. A plate of nuts of all kinds is a healthy snack between meals that will keep you feeling full for a long time.
5. You can also try peanut butter. One tablespoon of peanut butter contains 100 calories and 4 grams of protein. If you do not know which oil to use, choose natural and without added sugar or anything else.
6. Salmon and tuna are considered excellent sources of protein. Tuna contains healthy fatty acids, thanks to which you can not only gain weight quickly, but also benefit the body as a whole.
7. Eggs. They contain healthy cholesterol, as well as vitamins A, D and E and protein.

Do exercises to gain body weight

Exercise is the best way to increase lean body mass and stay healthy or even improve. With the help of your usual workouts, you can also gain weight and improve your shape. It is only necessary to carefully approach the choice of exercises and their implementation.

There are two main problems with muscle gain.

First, how can you train some muscles and prevent others from losing their mass? Secondly, how to maintain the gained muscle mass after the end of training?

The answer to the first question is extremely simple: strength training.

To gain weight at home, it is not recommended to do cardio exercises, it is better to focus on strength. Cardio exercises burn calories, and all those pounds that you gain will quickly disappear due to this type of exercise. Therefore, postpone cardio workouts for now, as they will burn all the calories gained very quickly.

On the other hand, strength training causes muscle contraction. They develop strength and stimulate the growth of muscle mass. This type of training can seem difficult and strenuous. However, if you do them regularly, then you quickly get used to it.

Strength exercises include squats, leg curls, deadlifts, pull-ups, crunches, bench presses, or biceps curls.

If you don't know where to start, ask your personal trainer who will develop a personalized training plan for you according to your needs and abilities. You can try sports such as crossfit, bodybuilding, football, kettlebell lifting or weightlifting. Although it is quite possible to start exercising on the horizontal bars and achieve good results without visiting the halls at home in the yard.

The second point to pay attention to is what to do after training. Our body is naturally programmed to shed excess during exercise. To avoid this problem, you need to adjust your daily diet to suit your workouts. Eat regularly, at least 3 times a day, including two snacks between meals in your meal plan.

Remember, muscles grow when they rest. Try to train different body parts every day. Let each muscle group rest for one day. The recovery process happens mostly at night, but it takes at least 12 hours for the muscle tissue to feel the workout you've done.

Don't drink water before meals

Water is known to reduce food intake. Water is great for those who are losing weight, and not for those who are trying to gain (not to be confused with the daily norm of liquid, both of them need quite a lot of it - about 2.5 liters per day, but there is a difference when to drink it).

The main reason for this is that water fills the stomach and makes you feel full. Even if you drink while eating, you still get the feeling that you don’t want to eat anymore. When we eat, our stomach gets the feeling that the process of digestion has begun and it begins to produce gastric juice.

The water entering at this moment dilutes the gastric fluids, which interferes with the further breakdown of food.

No need to drink water before meals, as this will help the digestion process. Water is not a hindrance to gastric juice, but it somehow suppresses gastric secretion.

A large amount of liquid drunk with meals thins the blood, which leads to an imbalance of electrolytes. This condition is called hyponatremia. It leads to digestive problems that people who are underweight should avoid. In the worst case scenario, this condition can lead to muscle fatigue and an irregular heartbeat.

If you really love water, then, unfortunately, you have to reduce the fluid entering the body.

Water can be drunk about an hour before meals. She will go to the production of gastric juice in the future. If the food you eat makes you thirsty, then add less salt to it. Try not to eat in a hurry and find half an hour to enjoy your meal. The less you chew, the more water you will want to drink.

Instead of drinking plain water, replace it with this simple recipe: Take a small piece of ginger root and cut it into smaller pieces.

Place the ginger in a cup of boiled water and let it steep for 20 minutes.

After the water absorbs the taste of ginger, drink it with meals.

Take Creatine

Creatine is usually sold as a white powder when it comes to the cheapest and most effective form of it - monohydrate, which must be diluted in liquid. This is a chemical substance often used in sports, in bodybuilding, for example.

What for? Because it stimulates the body to produce more energy.

Creatine is a food supplement. Athletes regularly use it, it increases performance and effectiveness in training. It acts on the muscles of the body, increasing the amount of fluid in it. The body retains more water, and in just one week, an increase in weight from 450 g to 1,300 kg is obtained. By absorbing fluid in the muscles, creatine increases their strength.

It is an "osmotically active substance", that is, it allows the muscles to contract faster and better. When using creatine, it is necessary to adhere to the correct dosage of the supplement. The recommended rate is 5 grams per day, but it is better, of course, to consult a specialist before deciding on a dosage.

While taking creatine, try to drink more to avoid dehydration.

Another important point regarding creatine is its ability increase the metabolic rate. The metabolism will work faster, which means you will want to eat more often.

If you want to achieve the perfect body, then drink creatine during meals and preferably after training.

Find your ideal macronutrient ratio

Once you've determined your daily calorie needs for weight gain, you need to find the perfect combination of macronutrients.

This means that you need to divide calories in the correct ratio into carbohydrates, proteins and fats.

Each of us has a different body structure, and therefore each needs a different approach to creating an ideal body.

There is few steps to determine the ratio of macronutrients:

1. Determine exactly what you want to achieve with your diet. Most likely, if you are reading this article, then you want to get better. To do this, focus on carbohydrates. This means that 40-60% of total calories should come from carbohydrates, 25-35% from protein and 15-25% from fat. It is this ratio of macronutrients that stimulates the growth of muscle mass.
2. Secondly, you need to determine the type of your physique. There are three main human body types. Some people have a mixture of the two types.

Ectomorph

These people are slender and narrow-boned, with a small chest and shoulders.

Their metabolism is very fast, so it is difficult for them to gain body weight.

If you are an ectomorph, then your diet should consist of a large amount of high quality carbohydrates.

They should account for 30-60% of your total calories.

Also, 25% should be left for protein.

Mesomorph

This body type includes strong and muscular people, with well-defined shoulders and very athletic.

The ideal ratio of macronutrients for them would be a large proportion of carbohydrates in the diet.

40-50% of the food consumed should come from them.

Endomorph

These people have a soft and round body, more like a pear, they have a slow metabolism.

Unlike ectomorphs and mesomorphs, endomorphs don't need to eat a lot of carbs to gain weight quickly.

Only 30-40% of total calories should come from carbohydrates in order to gain weight and build muscle.

Most often, women burn calories faster. So if you are a woman, then aim for 40% carbs in your diet. But keep in mind, it all depends on the person, what suits one, not the fact that it suits another.

For example, to gain weight quickly, an ectomorph man needs more carbohydrates than a mesomorph woman.

It will also depend on the person's metabolism.

Drink nutritious smoothies

Are you unable to eat more than what you are currently eating?

Or maybe three meals and two snacks aren't working for you?

There is another way to get more calories.

Try drinking them!

For many people, five meals a day becomes a real challenge. If you don’t have the strength to chew anymore, prepare yourself a delicious cocktail.

Also can be used in cocktails.

Here are some tips if you're having trouble with high-calorie smoothies:

• Drink the cocktail very quickly;
• Don't wait for the ingredients to start to sour or ferment;
• Add ingredients to taste. For example, almonds, vanilla, cinnamon, or whatever you like;
• If it is problematic to drink the entire serving at once, then try drinking half the serving for the first 4 days;
• If you have malabsorption, try drinking avocado-based smoothies.

Here are some delicious and nutritious recipes:

• 1 medium to large avocado, 2 medium bananas, 1 can of whole milk yogurt, and 4 raw eggs. Total calories=1022;
• 1 jar whole milk yogurt, 1 cup coconut milk, 6 tablespoons whey protein, 3 tablespoons honey, 1 cup frozen blueberries, 6 raw eggs, 2 tsp. vanilla. Total calories=1575;
• 1 cup coconut milk 2 medium bananas 1 cup frozen blueberries 4 large raw eggs Total calories = 1005;
• 1 cup boiled sweet potatoes, 3 tbsp. honey, 6 tbsp. whey protein, 4 large raw eggs. Total calories=905;
• 1 medium to large avocado 1 cup coconut milk 2 medium bananas 1 cup sweet boiled potatoes Calorie = 1283.

Try Incorporating Brewer's Yeast into Your Diet

Yeast is a substance made up of a special type of microscopic fungus, which are often used in the food industry and cooking.

Although they are used for various purposes, only one type of yeast, called brewer's yeast, helps to quickly get fat.

They are sold in tablet form in any pharmacy.

Brewer's yeast is a dietary supplement rich in vitamin D. It is also high in carbohydrates and protein.

According to one study, adding 95 calories a day without changing your diet can help you gain 4.5 kg in a year.

Brewer's yeast is considered a safe supplement, but not for everyone.

If you have diabetes, then you should consult your healthcare professional before taking this supplement.

Rule out any health problems that may interfere with weight gain

The last but very important point. Before you start working on a set of kilograms, you should first rule out any possible health problems that could interfere with your goal.

There are several diseases that will not allow you to get better.

hyperthyroidism

This disease is caused by an imbalance in the functioning of the thyroid gland.

The thyroid gland influences the metabolism with the help of hormones. This gland is responsible for the production of thyroxine. The more thyroxine produced, the faster your metabolism and the more calories burned.

Even with a good appetite, weight is not gained at all.

Symptoms of this disease are: trembling in the hands and fingers, irregular or rapid heartbeat, restlessness or nervousness.

In women, the cycle can change.

Problems with the gastrointestinal tract

Gastrointestinal disorders prevent your body from properly absorbing the nutrients from the food you eat.

Most people suffer from malnutrition due to digestive problems.

This condition can be aggravated by various diseases such as irritable bowel syndrome, Crohn's disease, celiac disease.

Symptoms are blood in the stool, abnormal bowel movements, pain or gas in the abdomen.

type 2 diabetes

Type 2 diabetes is most often diagnosed in adulthood.

This is a condition in which the body becomes resistant to insulin.

Insulin is responsible for regulating the amount of glucose in the body.

Glucose, on the other hand, is responsible for weight and appetite.

Symptoms of type 2 diabetes are fatigue, frequent urination, and blurred vision.

Smoking

Although smoking is not considered a disease, it is harmful to the body. It does not allow you to get better, because nicotine suppresses appetite.

Everyone knows that nicotine increases the metabolic rate.

It is known that smokers lose about 200 calories a day due to the substances that make up cigarettes.

If you have any of the above symptoms, contact your doctor immediately.

• Be committed to your goal. At first, you may not notice the result on the scale, but this is not a reason to give up. The process of gaining is as difficult as the process of losing weight. Overweight people see the first results only after a year of hard work on themselves, things are about the same for people with a lack of mass. So if a week has passed and you claim that you can't put on extra pounds, it will sound very stupid.
• Eat food rich in nutrients. Increase your calories by at least 20% to maintain a stable weight. Be sure to choose nutritious healthy foods.
• Don't try to get fat with fast food. Make a balanced diet for the day.
• Eat before your workout. During strength training, muscles need a lot of energy to successfully cope with loads. If you don’t eat before training, then you can even lose weight, and not just gain something.
• Don't train the same muscle group every day. Muscles grow for the most part during rest, so try to let them rest for one day.
• The workout should consist of 6-8 repetitions in 5 sets. Between sets, take a 3-minute break and drink water.
• Drink enough water, but do not drink before meals. Drink water at least one hour before meals.
• Keep track of your calorie intake and for their quality. Do not lean on "bad" calories, such as bad cholesterol.
• Calculate the calories expended for training. It is better not to do cardio exercises, but focus on strength training.
• Do not go more than 4 hours without food.
• Eat right before bed. Muscle repair and regeneration happens mostly during sleep, so eat before bed to energize your body.

Precautionary measures

• Don't overeat. This can lead to vomiting, stomach and abdominal pain, and colic.
• If you gain mass too quickly, the skin may appear stretch marks.
• Eat a variety of foods. Add plenty of fruits and vegetables to your daily diet. Choose tropical fruits that are high in natural sugars. It is not recommended to eat the same dish all the time.
• Don't overdo it. If you gain extra pounds, then you will need to deal with another problem.
• Before you decide to gain weight, consult with a specialist. If you have a chronic disease, you should first address the problem before switching to a high-calorie diet.
• Don't mock yourself. Try to understand your body. Only it knows what it needs and what it wants. In your case, it is not only your fault that you have a thin body. Basically, it's genetics. Don't be discouraged if something can't be changed. But in your hands is the remote control of the body, you have to teach it how it should work. You have to show him how you want to look.
• Tell your friends and family about your intentions, ask for help or support. People around you will start to notice the changes happening to your body and start asking questions. Just be persistent and soon you will notice that all your efforts will pay off.
• People who are trying to get better do not always come easily and without problems. We often hear about actors who put on muscle mass for a role in a movie. But this does not mean that they did it without harm to health. The fashion for thin people has already passed. Many people may not even understand you, because for the most part people are trying to lose weight, and you suddenly decide to gain a few pounds. Maintaining a healthy lifestyle and proper diet can be challenging. You will have to sacrifice yourself at some point and work hard to achieve your goal.

Some are looking for ways to lose weight, others need a diet to gain weight. Such people are called ectomorphs. There are several ways to solve the problem, only you need to approach this comprehensively - go in for sports, make the menu correctly. Even before you go on a diet, it is important to undergo an examination and eliminate health problems, if any.

Nutrition for weight gain

The right approach to food is the basis of ectomorph weight gain. No need to thoughtlessly eat everything, gaining calories. It is important to eat more healthy food and build your diet. Rules:

­

1. Create a calorie surplus. Every day you need to eat more than yesterday. You should not wait for obesity either: as soon as you notice that the weight has begun to increase, calculate your daily calorie intake using a special calculator. The same must be done before going on a special diet. If you increase your calorie intake by 300-400 kcal, stop at this number. If the excess is 700 or more, and continues to increase, you will quickly gain even more weight than you need, earn health problems (gastrointestinal diseases, shortness of breath, excessive stress on the joints).

Increase your protein intake. This indicator should be like that of athletes - 1.5-2.2 g per 1 kg of weight daily. Proteins are the main material for the structure of muscle mass and biologically important elements for the body. They are very satisfying, so it will be difficult to eat more, but if you want to gain weight, you will have to try.

The main sources of proteins are eggs, fish, meat, nuts, legumes, dairy products.

2. Eat more complex carbohydrates. Eat more pasta, bread, potatoes and cereals. Your task is to eat about 4 g of carbohydrates per 1 kg of weight daily. In addition, it is important to consume fats during the diet - animal and vegetable, but get them from healthy foods.

Don't limit yourself. This is a big plus of a diet that promotes weight gain. Eat more often, in larger portions.

During the day, there should be 3 full meals and hearty high-calorie snacks in between.

Do not drink before meals to eat more.

High calorie foods

In the absence of a good appetite, weight gain products will help a man and a woman quickly gain weight:

• fat meat;
• potato;
• oils (olive, vegetable, butter, avocado);
• dairy products with a high percentage of fat;
• cereals;
• nuts, dried fruits;
• dark chocolate;
• tea, coffee with sugar;
• pasta;
• avocado.

Menu for weight gain

What your menu should look like:

	omelet from two eggs; 1 sandwich (bread + cheese + smoked chicken); 1 cup herbal tea or juice	vegetable soup in meat broth (300 g); mashed potatoes (100 g) + fried veal; banana (1 pc.); 1 glass of jelly	fatty yogurt (1 tbsp.); hazelnuts (150 g)	chicken chop (100 g); canned corn (150 g); 3 sandwiches with jam; cream tea (1 cup)
	millet porridge in milk (200 g); cashew (50 g); 1 cup of coffee with sugar; pear (1 pc.)	carrot casserole (300 g); mushroom soup (200 ml); vegetable salad (150 g); kissel (1 tbsp.)	melon (250 g); cocoa in milk (1 tbsp.)	buckwheat porridge with butter (250 g); biscuit cookies (100 g); 1 cup full fat milk
	oatmeal with milk (200 g); 1 sandwich (bread + butter + ham); coffee with sugar (1 cup)	barley soup (300 ml); boiled potatoes (180 g); chicken chops (170 g); milk jelly (200 ml)	biscuit cookies (300 g); sour cream (1 tbsp.)	sandwich (bread + mayonnaise + tuna); compote (150 ml)

Physical exercise

To gain weight, focus on strength training - they will help convert the calories received from food into muscles and form a beautiful body shape. Muscle tissue is denser than fat, and gaining mass by doing strength sports is much easier and faster. A big plus is that you will increase real muscle mass, and ugly fat folds will not form.

Do in each exercise 3 sets with 6-12 repetitions and a short interval between them (up to 1 minute). It is advisable to use weights - dumbbells or water bottles, if possible, each time increasing their weight. Cardio loads should be reduced to a minimum, since they contribute to the burning of calories, you will not be able to gain weight with them. Leave only some aerobic exercise to strengthen the heart muscle.

The duration of training should be from 20 minutes to an hour, no more. Prolonged exercise will lead to protein loss. It is recommended to conduct them regularly, in the evening, at least 3 times a week. Women within 2 weeks after critical days should be engaged more intensively, and then gradually reduce the load.

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Attention! The information provided in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.

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