It is generally accepted that the main task of proper nutrition (PN) is to reduce body weight. That is why many girls choose it to make their figure slim and fit. However, nutritionists say that changing the diet will also be useful for those who complain of being underweight. Women suffering from excessive thinness can switch to proper nutrition and gain the required kilograms over a certain period of time. The main thing is to first study the basics of PP for gaining weight and get acquainted with the advice of experts.
Effective diet for quick weight gain: weekly menu, list of high-calorie foods
Nowadays, a strong, healthy body with developed muscles and a moderate percentage of fat is in fashion, so more and more people are showing a desire to gain weight.
Weight gain can be a problem for ectomorphs who find it difficult to gain weight. But it's quite possible. However, to achieve the goal, you will need to radically change your usual diet, using a special diet based on high-calorie carbohydrates and proteins. WEIGHT LOSS STORIES OF STARS!
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Being underweight comes naturally to some people. This is due to body features determined genetically. People who are naturally too thin are called asthenics or ectomorphs. They have thin bones, long limbs and have great difficulty gaining weight.
For such people, it is normal to have a reduced body fat percentage. However, they do not have any health problems. But sometimes asthenics want to gain weight in order to gain more expressive shapes and not just a thin, but also a toned body. This can be achieved by building muscle at home with the help of a special sports diet and strength training with weights.
Sometimes you need to gain weight without gaining muscle. This is associated with underweight in a child or adolescent, as well as pregnant women, which leads to health problems in the former and a risk of prematurity in the latter. With this option, strength training is contraindicated, but you can increase weight by adhering to the nutritional system described below.
Sometimes a person needs to recover for medical reasons. This applies to cases where underweight has a negative impact on health (the digestive system, heart or other organs are not functioning properly).
To increase lean body mass, proper nutrition plays a crucial role. This is not a diet in the standard sense, but a balanced diet without serious restrictions.
You still have to count calories to achieve results. But the daily calorie intake should not be cut, but increased.
You can calculate the required calorie surplus using the formula:
Calories for weight gain = 1.3 x weight (kg) x 30
That is, the basic caloric intake required to maintain weight increases by 30%. If there are no results from such a surplus, you can add another 20–30%.
Some people think that eating a lot is very easy. But not everyone can immediately follow the new diet, which involves eating 6 times a day in an increased volume. Therefore, at first you will have to eat literally through force.
In addition, we must not forget that there is no point in eating everything to gain weight. In this case, only the fat layer will increase, and the muscles will not receive enough nutrients. For this reason, it is necessary to adhere to this BJU ratio.
Both men and women need to eat this way. Most girls are afraid to increase their caloric intake for fear of gaining excess fat. But without a calorie surplus, you won’t be able to increase your muscles and get beautiful, seductive shapes. Therefore, the main thing is to maintain a balance of BZHU. Then the weight will increase mainly due to muscles.
Your diet for weight gain should include foods that promote muscle growth and increase your daily calorie intake. But it is worth considering that such dishes should be consumed in combination with strength training. Only then will you be able to quickly gain quality mass.
The table shows a list of the best 10 foods on a diet for weight gain, indicating the energy value and composition of the BJU.
| Products | Brief description of properties | Calories (100 g) | Composition (proteins/fats/carbohydrates ), grams per 100 g |
| Chicken breast | Contains a large amount of protein necessary for muscle building | 113 kcal | 23,6/1,9/0,4 |
| Red meat (beef) | Rich in lean protein, valuable amino acids and creatine, which helps increase strength levels | 187 kcal | 18,9/12,4/0 |
| Salmon | Fatty fish (salmon, tuna, trout, cod, carp) are a source of healthy unsaturated fatty acids, which are essential on a weight gain diet. | 142 kcal | 19,8/6,3/0 |
| Eggs | They contain easily digestible protein and a complete set of amino acids, thereby helping to speed up the process of muscle recovery and growth. | 157 kcal | 12,7/10,9/0,7 |
| Cottage cheese 9% | An affordable analogue of casein protein, the nutrients and protein from which are slowly released and absorbed over time, providing long-lasting fuel to the body. | 159 kcal | 16,7/9/2 |
| Oatmeal with milk | A source of carbohydrates and energy, which a person urgently needs during the period of weight gain | 95 kcal | 3,7/2,9/14,2 |
| Rice | Contains complex carbohydrates and protein, making it an excellent side dish for meat or fish. | 344 kcal | 6,7/0,7/78,9 |
| Nuts (walnuts) | High-calorie foods containing large amounts of polyunsaturated fatty acids | 654 kcal | 15,2/65,2/7 |
| Cheese (Russian) | A processed dairy product that includes calcium and saturated fats, which you don’t need to worry about when gaining weight. | 363 kcal | 24,1/29,5/0,3 |
| White bread | The most high-calorie type of bread containing fast carbohydrates | 257 kcal | 8/2,3/48,9 |
Any nuts are good to eat:
All types of nuts are high in calories and contain polyunsaturated fats, as well as valuable microelements.
A diet for weight gain can be called a protein diet. It is this nutrient that is necessary for building a beautiful, sculpted body. In addition, carbohydrates and fats must be present in the diet. Without this, it will not be possible to increase body weight.
Taking into account all the above rules for creating a diet for weight gain, you can create such a menu for a week with a scheduled diet for every day.
| Eating | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Breakfast | Fried egg of 6 whites and 3 yolks, orange juice | Tea, sandwiches with cheese and butter, dark chocolate | Six boiled eggs, grapefruit juice | Tea, sandwiches with cheese and butter, dark chocolate | Cottage cheese, milk, banana | Oatmeal with milk, orange | Six boiled eggs, grapefruit juice |
| Snack | Muesli with milk, banana | Protein bar | Three bananas, walnuts, kefir | Three boiled eggs, yogurt | Protein bar | Muesli with milk, banana | Three bananas, walnuts, kefir |
| Dinner | Buckwheat, chicken fillet in mushroom marinade | Rice, fish fillet | Baked potato wedges with pork | Barley, fish cutlets | Buckwheat, chicken breast | Rice, beef stew | Fish baked in the oven with vegetables |
| Second snack | Protein bar | Cereals with milk | Cottage cheese, milk, banana | Protein bar | Almonds, candied fruits, kefir | Cottage cheese, milk, banana | Protein bar |
| Dinner | Baked potato wedges with pork | Buckwheat, beef stew | Rice, chicken breast | Fish baked in the oven with vegetables | Barley, beef stew | Buckwheat, tongue | Rice, pork |
| Snack before bed | Cottage cheese 9% | Casein protein | Gainer | Cottage cheese 9% | Casein protein | Gainer | Cottage cheese 9% |
It is not recommended to take main meals with food. You can drink half an hour after eating. Then it will be digested correctly.
The period of weight gain should last a certain time. Usually it ranges from 1 to 3 months. When the muscles increase sufficiently in size, it is worth changing the nutrition system, reducing the calorie surplus. Usually, in thin people, muscle relief is clearly visible due to the low percentage of fat, so there is no point in doing strict cutting.
Exercises to gain weight quickly
If you decide to go to the gym or have some equipment at home, pay attention to which exercises are the most effective for gaining muscle mass, this will allow you to correctly create a training program. And also use our tips in selecting exercises based on your body type, because the length of the limbs, size and muscle strength impose certain restrictions on training.
Power training
To gain weight quickly, it is not enough to simply increase your caloric intake. The fact is that the body must see the need to gain additional muscle mass. Because more weight means an increase in the load on the cardiovascular system and an increase in the load on the nervous system. Which, for safety reasons, our body will not do. He must see a clear need to gain muscle.
Strength training will help us with this, as it will give a signal that the existing muscles are not enough and we need to build new ones. And increased caloric intake will be a good opportunity for weight gain.
Yes, cardio training develops some of your muscles, but how can you gain weight quickly if your body does not receive sufficient strength training? No way. And here training with additional weights will come to the rescue. Here is a good set of workouts with dumbbells at home.
This doesn't mean you have to become an affiliation with the gym (although that certainly works!). Perform push-ups, crunches, lunges and squats in the comfort of your own home. But to speed up the process and get better results, you need to use additional weight.
Exercise will also increase your appetite. A protein bar or shake after your workout will give your muscles what they need.
Increase physical activity
As stated above, in order to gain weight, the body must receive a stimulus. Your muscles should receive more load and work harder. If your loads are small, change them and make them more challenging.
Buy strength training equipment for your home. This will work if you only have 15 minutes before going to work, then you can flex all your muscles by doing a quick muscle building program that will set you on the right path.
Use less energy outside of training
Besides storing, burn as few calories as you can. Grab the remote, your milkshake, and collapse on the couch.
