Very fast weight gain. How to gain weight for a skinny guy. What you need to eat to gain weight quickly

If you engage in strength sports, you need to reconsider your nutritional principles. will help you choose the right diet. This is very important, as nutrition plays a huge role in the recovery process after long hours of training. Without a balanced diet, it is impossible to build muscle mass, no matter how much you sweat in the gym. A simple example: for steady muscle growth to occur, you need to consume 1.5-2 g of protein per kilogram of body weight daily.

You need “building material” that will help you gain strength and build muscle. Hard, grueling workouts (especially for a working person) require serious energy expenditure, but it is also needed in order to successfully restore muscles and body systems. All this expense should be compensated by food. Otherwise, you will quickly lose weight and lose strength. This is true - you can follow all the rules of training, while using special programs for gaining muscle mass, but you will not get anything except losing body weight.

Without proper nutrition, muscle mass growth is impossible. We will tell you the secrets of proper nutrition that will help you soon become strong and build muscle.

Rule 1: Don't fast before or after training

A hungry body depletes its own resources during training. After all, he somehow needs to replenish the reserves of expended energy - so he burns proteins. Remember how you start a car ride? That's right, from refueling. The body also needs refueling to gain strength. We recommend eating a carbohydrate meal about an hour before starting your workout. Carbohydrates are easily and quickly absorbed and fill the entire body with energy. Of course, you shouldn't overeat. If you prefer protein foods, then at least an hour and a half should pass from the moment you eat them to your workout.

It is necessary to eat well after training. After all, if you do not replenish the spent energy, muscle synthesis will not begin; on the contrary, the body will become exhausted. About 15 minutes after training, you should eat carbohydrate foods, as well as minerals and vitamins. We think the ideal post-workout food is apples and bananas, along with a homemade energy drink. It’s very simple to make: squeeze a lemon into half a liter of water, add 2 tablespoons of honey, two tablespoons of cane sugar, a few vitamin C tablets, and rosehip syrup to taste. You can put a little raspberry jam and add green or black tea. Keep this drink on hand at all times.

Rule 2: Eat plenty and fully every day!

Many athletes are mistaken in the belief that training builds muscle. No, powerful training, on the contrary, destroys muscles! Supercompensation mechanisms that repair and build muscles are launched after training. This means that your muscles grow larger between workouts, a process that requires constant reinforcement with the right foods. Muscles will not grow from emptiness - they need material. The best materials are proteins and carbohydrates, and biochemical processes in the body are provided by vitamins and minerals.

Rule 3: Nutrition depends on body type and metabolic characteristics

If you have a tendency to lose weight, if you have difficulty gaining weight, it means that your metabolism is fast. This means that the diet should be plentiful and varied. It needs to include a large amount of proteins, carbohydrates, vitamins and minerals. It's good for you to eat 4 times a day, maybe even 6 times, and eat a variety of foods. Tune in to having a “big meal” three times a day; the remaining meals will act as “refueling”. This is absolutely necessary, since you can’t build muscles out of thin air! And, in addition, you also need energy for training, and just for life - walking, working, etc. At the same time, you should not get carried away with sugar and sweets - there are many products containing “healthy” carbohydrates.

If you gain weight easily and quickly, it means your metabolism is quite slow. In this case, it is recommended to provide the body with calories mainly from low-fat and protein foods. Some carbohydrate foods can be replaced with dietary protein foods, focusing on foods rich in vitamins and minerals. Try not to eat before bed, and in general eat not too large portions, but often enough. If you already have excess fat reserves, first get rid of them.

A few more tips

You may be surprised, but the most useful and effective product for building muscle is recognized buckwheat! True, from the British point of view, oatmeal is better, but this only means that they have not tried buckwheat. This amazing cereal contains a record content of energy-giving carbohydrates and 12% easily digestible protein, which is necessary for building muscles. In addition, buckwheat contains B vitamins and minerals. But there are very few fats, and even those are beneficial.

Valuable protein for athletes is also found in eggs,- try to eat 3-5 egg whites every day. By the way, it is better to limit the yolks; they can be consumed no more than 1-3 per day.

It is better to exclude pork from the diet,- This meat contains a large amount of saturated fat, which will later be difficult to get rid of. Remember that too much fatty food clogs the body without bringing any benefit to it.

Heavy loads require constant replenishment of the body with vitamins and minerals. It's worth buying for this vitamin and mineral complexes and take them regularly. Particular attention is paid to B vitamins and vitamin C.

Forget about chips and sausage! Eat natural foods: cereals and vegetables, salads with olive oil, seafood, fish, dairy products. Fully highly desirable Avoid foods containing preservatives, dyes, flavors and other chemical additives.

Products useful for strength athletes

As sources carbohydrates Buckwheat porridge is suitable, as well as rice and other cereals, bread, pasta, bananas, honey.

To saturate the body proteins, eat cottage cheese, egg whites, white chicken meat, fish, beef and nuts, drink milk.

Vitamins and minerals found in vegetables and fruits, berries, herbs and dried fruits.

Approximate daily diet for those who are prone to rapid weight loss

8.00 – Breakfast

1. Omelet, fried from three eggs, complemented with black bread.

2.1/3 cans of corn.

3. Pear, bunch of grapes or melon slice.

4.Black tea with raspberry jam added.

Today, many citizens have a pressing problem of being overweight. There are many methods to combat this factor. However, this is not what this text will talk about. Indeed, along with such a problem, there is also a task of the opposite nature. It consists in addressing the issue of eliminating underweight. Some people wonder how to gain weight in a week. More on this below.

Basic criteria for weight gain

In order to answer the question of how to get fat quickly, you need to consider the following principles:

1. Initially, you should definitely consult a doctor about this. To exclude any disease responsible for not gaining the required kilograms.
2. The presence of excess animal fat in the diet can negatively affect the cardiovascular system.
3. Gaining the required weight depends entirely not on exactly how much you ate, but on the amount absorbed by your body.
4. The presence of excess sweets in the diet can lead to metabolic disorders.
5. In this case, eating at night is not recommended.

All of the above should be taken into account when implementing the idea of ​​​​how to get fat quickly.

Existing methods

You can achieve weight gain using two main methods:

• Increasing muscle mass. This is done through physical activity.
• Increasing the fat layer.

The reason for the lack of weight influences the choice of the required method. For example, if you need to get rid of thinness or correct too thin arms or legs, then the best option in this case would be to increase muscle mass. And to restore a certain hormonal level, you will need to increase the amount of subcutaneous fat. It all depends on the individual approach. But for a clear definition, it is necessary to contact specialists in this field.

How to build muscle mass?

It should be remembered that success in this case depends not only on the correct diet, but also on physical activity and lifestyle. Since it is very important not only to obtain material for muscles and energy for their formation, but also to help them occupy the right place in the body. To do this, you should contact a specialist in this field. He will expertly assist you in developing the correct set of exercises or will directly participate in the implementation of this process and conduct the necessary training.

To properly create a menu and diet, you need to increase the daily calorie intake by 30%. This will be the optimal daily norm. In this case, the caloric composition should consist of 40% protein base; 50% - carbohydrate; 10% is fat.

Menu for building muscle mass

In this case, the diet will look something like this:

It should be remembered that without physical activity, gaining muscle mass is simply impossible. You should also try to avoid stressful situations. They negatively affect weight gain.

Increase body fat

Nowadays, many people are wondering how to gain weight in a week. This will be discussed in more detail later. Initially, this does not require eating a lot of food at one time. However, it is necessary to increase the number of meals. You should also enrich your diet with healthy fats and redistribute the foods you eat. It is necessary to increase the calorie intake gradually. This is very important. Calories should be increased by 5-10 per week.

In this case, to gain weight, eating bread, fatty cheese and fish, honey, and nuts is considered mandatory.

Approximate daily menu for increasing body fat

In this case, the diet looks like this:

• For breakfast you should drink sweet cocoa with milk. This also includes oatmeal cookies (4-5 pcs.).
• Second breakfast: tea (can be with milk), one fruit, almonds with honey (30 g).
• For lunch you need to eat soup based on meat broth. In this case, you need to prepare porridge as a side dish. It goes well with meat or fish, as well as vegetable salad.
• Second lunch: dried fruits and muesli with milk.
• For dinner you should have a choice of fish or meat, as well as porridge or potatoes as a side dish. This includes a vegetable salad.
• Before going to bed, you should have a snack of one piece of fruit and a glass of kefir.

You need to know that it is not very desirable to limit physical activity in this case. After all, it is an excellent assistant in the fight against stress, in improving appetite, and all this has a positive effect on weight gain.

Choosing the right diet

There are many methods for gaining weight. They differ only in the list of basic principles and do not have specific names.

There are methods that suggest increasing the calorie content of food with a gradual increase in portion size. However, this is not entirely correct. Since increasing the volume of portions can cause stomach distension and subsequent obesity.

In some cases, it is proposed to gain weight by increasing the amount of carbohydrates in the diet. However, in this case there may be an excess of sugar in the body. As a result, serious illnesses may occur.

There are also methods that indicate the need to limit physical activity. However, this is completely wrong!

Therefore, when deciding how to gain weight in a week, you should tend to choose the right and healthy ways to gain weight.

The correct weight gain process

In this case, you need to initially decide what exactly needs to be typed and why it is needed. This is followed by a gradual increase in the number of meals. You should not strive to immediately eat 5 times a day. First, you should gradually increase the number of meals (by one daily) to five. After this, you need to start increasing the number of calories.

To consolidate the desired result, after completing weight gain, you should not return to your previous method of nutrition. This must be remembered. To maintain the result obtained, you should find a middle ground in nutrition. After this, you will no longer have the question of missing kilograms.

Ideal foods for weight gain

There are a large number of them. However, the following products are still considered ideal:

Everything said in this paragraph will help answer the question of what you need to eat to gain weight.

How to gain weight by 5 kg in a week?

In this case, you will need the required quantity:

• proteins;
• fats;
• carbohydrates.

To answer the question of how to gain weight by 5 kg in a week, you should do the following:

These basic criteria will help you give advice on how to gain weight by 5 kg in a week at home. All of them are effective for gaining weight in the shortest possible time.

How can a skinny guy get fat? Step-by-step instruction

From some men you can hear the phrase: “I want to get fat!” To do this they use many methods. However, many of them do not give the desired result. In fact, there are quite effective methods that allow you to fully increase body weight. The secret is that to achieve the desired result, it is necessary not only to follow various recommendations, but to do everything together, that is, in a complex. Read more about the basic principles below.

1. You need to drink water. After all, fluid directly affects body weight. To gain weight quickly, you need to drink plenty of water every day. It is recommended that men drink at least 2 liters of liquid per day. An excellent option would be to drink milk. It is an excellent product for gaining the necessary kilograms.
2. In this case, you should increase the caloric content of food. This is very important. You must first increase your caloric intake by 300-500 per day. Then, when it is noticeable that the weight gain has stopped, you can add another 500 calories to the diet. This needs to be done until it becomes noticeable that the desired result has been achieved in deciding how to gain weight in a week (for example).
3. The frequency of meals should be changed. As the number of calories consumed increases, another condition arises. It consists in the fact that it is necessary to divide the daily diet into a certain number of meals. Namely, it should consist of breakfast, lunch and dinner, as well as a couple of snacks. This will prevent the portion size from becoming too large.
4. Body fat percentage. When it comes to the question of how to gain weight for a teenager, you should clearly decide on the right way to gain weight. Increasing muscle mass or body fat can affect your appearance in different ways.
5. Weight changes need to be monitored. This action is very important. This is necessary in order to determine the speed of achieving the desired result in how to gain weight in a week. To do this, you need to weigh yourself weekly and record changes in body weight, as well as visually compare the results.
6. Physical activity should not be neglected. For a man to gain weight, it is not enough just to increase his caloric intake. This also requires strength training for muscle growth. Then the calories entering the body will increase the required mass.
7. Adequate sleep. This is another important condition. After all, the body needs regular rest and time to fully recuperate. In this case, you need to sleep at least 8-9 hours a day.

Bottom line

After reading the above tips, everyone can glean a lot of interesting information and decide what to do to gain weight. To do this, you should strictly follow the instructions indicated - and the desired result will be achieved.

Many people dream of losing weight, but there are also quite a few who want to gain weight, so here are 10 tips on what you need to do to gain weight at home.

First: Increase your total caloric intake from 500 to 1000 calories per day. The amount of calories your body needs depends directly on your activity, both physical and mental, lifestyle, weight, gender, etc., but as a rule, an additional 500 calories per day provides an increase of 0.5 kg of weight every week. If anyone doesn’t know where you can see the calorie content of a product, I’ll explain: calories are indicated on almost every product package. If they are not there, google them.

Second: To gain weight quickly, eat more often. Try to eat five to six times a day, that's two to three snacks in addition to your three regular meals.

Third: Increase your protein intake, namely meat, seafood, dairy products and nuts. Additionally, you can add protein shakes to your diet. For example, you will get 300 calorie cocktails if you mix: one banana, 1 tablespoon of peanut butter, a glass of milk and a few ice cubes, you can add honey if you want to sweeten the cocktail.

Fourth: Drink milk three to four times a day, no less. Milk is an excellent food for weight gain, especially if you drink it regularly.

Fifth: Eat the right foods. Include slow-release carbohydrates in your weight-gain diet, such carbohydrates include pasta, rice and bread.

Sixth: Saturated fat. They are found in fish, nuts, avocados and olive oil.

Seventh: Find out how much per week you need to maintain your weight and eat 1000 calories more than you need to maintain weight, and you will gradually gain weight.

Eighth: during the day, have two or three snacks, in general, roughly speaking, you constantly need to chew something.

Ninth: in the evening when you watch TV, at this time you eat something: drink tea, or chew chips, crackers. If you want to gain weight, this is all nonsense, it will not help you, it is better to eat peanuts, walnuts, dried fruits and wash everything down with milk.

If you read these nine points and think: Well, of course, it’s easy for you to talk about all sorts of avocados, nut butters, drink milk all the time, but I, damn it, don’t even have enough money for travel. In this case, I will recommend that you eat at least pasta, bread, eggs more often, they are not that expensive, and you should also not forget that the desire to gain weight after a year and a half can turn into a desire to lose weight. It is important that if you experience sudden weight loss, consult your doctor.

How to gain weight for a girl at home? how to prepare protein at home?

If you don’t have the means to buy protein, or there’s nowhere to buy it, but you need to gain weight. Let's see how to make protein at home. Previously, in the 90s, there was no protein either, and so we got out of this situation in the following way.

We take eggs, we take milk, we take honey and now we mix it all together and we will have protein for gaining weight. The most important rule is that there is such a disease - salmonellosis, it usually occurs when you don’t wash eggs, many people believe that you can’t drink raw eggs because you can get salmonella, but I assure you that salmonellosis is located precisely on the shell of the egg. In order to remove all this, you need to wash the eggs well in hot water. We carefully wash the eggs so that nothing gets into our cocktail.
Each egg contains about 5g of protein, to make a portion of protein for weight gain of about 20 grams, you need 4 eggs, I make it from two eggs, that is, 10g. We take a blender, break eggs into it, someone may say that yolks are not allowed, but if you are working on muscle mass and weight, then the additional calories and large amounts of fat contained in the yolks will not hurt you at all, there will be nothing terrible. We take milk with a fat content of 2-3%, not fat milk, kefir is colored water, I think so, there are no nutrients there, you will pay money for the water. Pour 400 liters of milk, take honey and add about a teaspoon.
What we get is not pure protein for weight gain, but a gainer. Because honey contains carbohydrates, fast carbohydrates, eggs are fats, proteins, and milk is also mostly proteins.
Now we are whipping up our cocktail, if you add more lecithin to this drink, that is, at the pharmacy you can buy lecithin in granules, and add a tablespoon, it will be even better. Lycetin is a phosphorolipid, it is very beneficial for the body, and it doesn’t matter if you are gaining weight or want to lose weight. Lycetin is very important. But if you are working on relief, such a drink will not suit you, because this is a gainer, and gainers are usually not used for cutting.
Our cocktail for weight gain is all ready, make about three of these drinks a day, between meals, be sure to consume it, just like the protein that you can buy at a sports nutrition store.

Cocktail for weight gain at home

For this cocktail you will need:
200g cottage cheese
200ml orange juice (this is exactly one glass)
5pcs quail eggs
1\2 banana
20g dark chocolate
We will prepare our cocktail in a blender, but if you don’t have a blender, then all these products can be mixed with a fork in a glass, and the chocolate can be grated. We put our products in a blender and beat them.
The weight gain cocktail is ready. It contains: 40g of protein, 50g of carbohydrates and 10g of fat. Carbohydrates are simple, so it’s better to drink this cocktail immediately after training.
interesting color, similar to cocoa, the taste is a very pleasant combination of products, moderately sweet, you can’t feel the cottage cheese at all, for those who are tired of cottage cheese, I think it’s worth a try and you will increase your body weight at home.

I am glad to welcome you to this article. I spent several days in a row working to improve site navigation. Now the sections have become even more convenient! The right sitebar has changed a bit. Judge for yourself.

Oddly enough, you can often come across questions on the Internet: How to gain weight? How to gain weight for a skinny person? The whole world is getting fatter, and these people need even more. Fat people probably don’t understand how difficult it can be To gain weight. It can be a matter of different things, but most often, just like the problem of excess weight, it is an unhealthy diet or problems with the endocrine system.

Whatever your reason To gain weight you can still do it, although everyone's rate of weight gain is different. The main thing is not to harm your health! Many, in desperation, begin to eat everything in sight, stuff an unlimited amount of all sorts of rubbish into their stomachs, buy miracle pills and other nonsense.

Let's agree right away that we will use healthy ways to get better. Think about the meaning of this word “get better.” Those. in our way of life, something goes wrong and it needs to be “corrected”.

Most people don’t even think about why they gain weight: fat or muscle. Some are even sure that simply by consuming a lot of food they become bigger, but it is not fat growing on their sides, but something else.

What causes weight gain?

From your school physics course, you know (although I frankly doubt it))) that weight is the force with which a body presses on the surface of the Earth, in simple terms.

By the way, your weight will be different on different planets! The stronger the planet's gravity, the greater your weight. Although body weight remains unchanged. Okay, stop loading you with unnecessary information, otherwise you will end up confused. Show off and that's enough.

So, body weight can increase due to an increase in muscle mass, adipose tissue and strengthening of bones. You practically cannot influence the rest. It is also worth distinguishing weight gain and increasing volumes. Bones can increase their weight without changing in size, but only by thickening from the inside. If you didn’t know, then I’ll tell you that human bones are like a sponge, they are porous. And the stronger the load on them, the stronger they become and the less empty space remains in them.

Muscle or fat?

You can only increase the mass of your bones; you will not be able to reduce the weight of your bones. So let's talk about those types weight gain, which imply an increase in volume, because that’s what everyone wants!

Fat gives the most volume. The more fat, the greater your volume. Unlike muscle, fat is not as dense. 1 kg of fat always exceeds 1 kg of muscle in volume. Therefore, by gaining weight due to adipose tissue, you will noticeably increase the volume of your entire body. Yes, yes, fat will be deposited all over your body. Of course, mainly on the stomach in men, sides and hips in women. This, of course, in general terms, all depends on a person’s hormonal background.

You've probably noticed that men are genetically built in such a way that they have little fat reserves, while women, on the contrary, are more rounded and soft, even if they are not overweight. You can't argue with genetics. From the point of view of the survival of the species, a woman is more valuable and more of them are needed. One man is enough to fertilize many women. In this case, the species survives. What if there is one woman and many men? Got it?

Fat is necessary in our body not only as a reserve of energy, but also as protection from external influences. The largest human organ is the skin. Namely because fat is the layer of skin that is located under the outer shell. It's called the epidermis (if memory serves). In ancient times, gladiators gained as much fat as possible before competitions in order to be less vulnerable. Imagine that a modern bodybuilder has entered the arena and has virtually no fat; individual muscle fibers are visible. The first cut will be the last.

And if the same athlete comes out, but with a five-centimeter armor of fat, they will cut him, but he will continue to fight, because there is no blood loss. The more fat, the greater the chances of survival, that’s what nature thinks. That's why babies are born chubby. Have you ever seen a skinny, muscular baby? That's what I'm talking about.

You need muscles!

We figured out fat - it has low weight and large volume. But much more important gain weight by increasing muscle mass. If you just want to gain 1-2 kg, then you just need to apply the recipes that I give at the end of the article and feel free to gain fat. This will take you several days. But if you need to gain 10kg, you will have to gain muscle + fat. There is no other way!

If you gain 5-10 kg of fat, even though you thin build, you'll just start turning into a "fat guy." The less muscle you have on your body, the higher your body fat percentage and the worse your figure. When I lost 20 kg of fat, my volume went away, but at that time I didn’t have any muscles. Any weight gain immediately affected the stomach and sides. I had to gain muscle mass with some fat several times, then burn the fat. And now I’m boldly gaining weight without fear of turning into the doughnut I was before.

If you gain a lot of fat, but do not gain muscle, then you will have a hanging belly. Believe me, this is even worse than just being thin! Therefore, let's immediately agree that we will gain muscle + fat, and not just fat. Even if you are a girl, you just need to gain muscle mass!

Why you need to gain muscle:

• Fat cannot be burned or gained in a certain place at will, the body itself will decide everything for you
• If you are a guy and you have narrow shoulders, then gaining weight will make your belly larger, and if your shoulders do not grow wider, then they look even narrower than before
• If you need to make your thighs more beautiful, then this can only be achieved by increasing the muscle mass of the thighs and buttocks. If you simply add fat, their shape will become more blurred and flabby.
• Muscles can be grown in any single part of the body. For example, adjust the shape of the hips or calves.

I will write a separate article for girls soon, so subscribe for updates so as not to miss it. By the way, there will also be a separate article for men. In it I will reveal many secrets about how gain weight quickly and not only.

How to gain weight for a skinny person

First of all, I will say that if you expect to gain weight without exercise, namely strength training, then you want to gain weight. No, you don’t risk becoming fat, but you want to, because To gain weight without strength training means gaining fat, without muscle. Muscles do not grow without strength training.

Gain weight for skinny people it’s very difficult to say... And a living refutation of this myth. I was a typical ectomorph, meaning thin, with small muscles and narrow bones. My wrist circumference is only 15cm. For most, this figure is higher, even for girls. But I'm not complaining, I even like it. There are many advantages to this. I'll write about 'this later, so stay tuned updates.

I was thin and, on top of that, I didn’t have much strength or health to lift. I was looking for ways to train that were acceptable to me and I found them. The main thing is the training system. Not a training program, but a system. It includes a training program, a diet, and a work-rest regime. It sounds wrong and scary. But this is at first glance. Now I will explain everything in simple Russian language and you can finally gain a few kilograms of live weight, and if you like it, then continue.

How to quickly gain weight at home without getting fat

In order for your body weight to begin to increase, you need to eat more than you consume. But in order for muscle mass to grow, the muscles must be stimulated to grow. And this can only be done with strength training. Even girls need it. Don’t be afraid, not one girl has yet become masculine from strength training. Look at fitness. Girls lift weights but look great doing it.

I wrote about strength training in the article "How to build muscles". If you still don’t know what processes occur in the body during strength training and muscle growth, then the article “ Muscle growth. How to make muscles grow" You will also find out why your muscles actually hurt.

If you still have little understanding of the principle of gaining mass, exercise techniques, training systems, then subscribe for updates, to stay informed and fill the knowledge gap.

We believe that you have read these articles and know that strength training stimulates muscles to grow. You have already chosen the appropriate training option and decided where you will train at home or in the gym.

OK. Let's move on. Now the most important thing is diet. Yes, you heard right, people go on diets not only when they want to lose weight or burn fat (these are different things). In general, the word diet is translated as a way of life, i.e. You go on it once and follow the diet for the rest of your long life.

If you want to have big muscles, then you will have to periodically train them all your life and feed them with protein foods and follow some rules. If you don’t have such a goal yet, then all you need to do is follow my nutritional recommendations and your weight will never be low again.

What you need to eat to gain weight quickly

The first thing I want to tell you is a cocktail recipe that will help you gain weight in a matter of days. If you don't exercise, all your weight will come from fat. It worked out something like this: 3 liters of cocktail = 1 kg of fat.

I then skipped several workouts and got this result. With training, the result will be much better.

Get Big Cocktail Recipe:

3 liters of milk, 2 mugs of milk powder, 40 g of protein (if available). You can add ice cream or nesquik for taste. Mix everything in a blender or mixer. Keep in the refrigerator. It is advisable to add protein if you want to gain muscle mass. If it’s just weight, you can do without it.

I must say right away that the mixture turns out much thicker than milk and is many times more satisfying. Drink this cocktail in between meals during the day, before training and immediately after, to compensate for energy losses. Eat as usual, only because of so many additional calories your appetite will decrease, but be patient.

There are other recipes, but this one is the simplest and most accessible. Milk, milk powder and nesquik are available in any city. The calories will mostly come from the milk powder (carbohydrates), but there is also a lot of protein. Plus for 1 liter of milk there are about 30 grams of protein, for three liters 90g. If you can do it in one day, it will be just great, if not, then split it into two days. A little pricey considering how much milk costs, but it's worth it!

Diet for fast weight gain

The most important thing is to increase your caloric intake and eat frequently 5-6 times a day. If you eat less than once every three hours, then you are starving. You shouldn’t overeat as the night approaches, but don’t go to bed hungry either! At night you can eat protein foods and vegetables (not potatoes!). This way you won't starve and won't become fat.

The surest way to gain weight is to eat fast carbohydrates: sweets, flour (buns, gingerbread, cookies), fried potatoes. But I strongly DO NOT recommend you do this! You can eat it if you want, but under no circumstances should such food make up the majority of your daily diet.

You need to eat carbohydrates, proteins, and fats. Vegetable fats are better, they are easier for the body.

If you wish, you can use sports nutrition, but at your stage you can do without it. Powdered milk is the same gainer.

I wrote more about nutrition, foods for rapid muscle growth and weight gain in the article “ Proper nutrition for muscle growth". It also talks in detail about gainers, proteins and other sports nutrition.

How to gain weight for a skinny teenager

Teenagers are a very sensitive topic because they worry very much about their appearance and place in this world. I’ll say right away that strength training helps a lot not only gain weight as a teenager, but also to raise self-esteem. When I started swinging, I was in high school. And this helped me especially when I became a student.

But enough lyricism. Get to the point. I want to warn all teenagers reading this article that they should not engage in powerlifting (powerlifting). There, the main task is to lift the maximum weight one step at a time. While the body is growing, you shouldn’t rape it. But on the contrary, I recommend bodybuilding! These are moderate strength loads to increase muscle mass. I wrote about how to train teenagers in this article. It describes the right approach that will allow you to build a lot of muscle, strengthen your body and self-esteem.

Regarding food. Don’t think about sports nutrition, it’s of no use to you. I'll tell you a simple recipe that your parents and you yourself will approve of.

You take 1 liter of milk, add half a mug of powdered milk, nekvik for taste. And you drink this cocktail every day.

It's good if you can drink it all in one day. The weight will wear off quickly, don’t even doubt it.

In addition, strength training stimulates the production of growth hormones, which is sure to have a good effect on any teenager who wants to gain weight.

But keep in mind that if you don’t exercise, you’ll just get fat and then you won’t be happy. Believe me, losing weight is no easier than gaining weight, I think it’s even more difficult.

I'm currently working on gaining muscle mass and therefore write a lot on this topic. There are still many useful points that you will not find anywhere on the Internet. I will talk about this in upcoming articles. By the way, I’m planning to give away my course for free, worth 2,500 rubles. Subscribe to updates so as not to miss it. Limited offer!

That's all I have for today. Well, perhaps another funny video.

Did you know you can enter the Paris Hilton?

Many factors influence body weight and composition, including: genes, lifestyle, body characteristics, bad habits and also diet. The latter is easier to change - a diet to gain weight does not force you to change anything significantly, you just eat the right foods that contribute to weight gain. With products alone, you can be guaranteed to achieve some results, even if not the most desired ones.

Nutrition experts say that underweight people wondering how to gain weight should take in more calories daily, namely 5,000 kilocalories for men and 4,000 for women. To do this, you need to select from the calorie table only those foods that are high in calories, which in total should be 5 (or 4) thousand kilocalories. This is just one of the levers with which you can effectively adjust your body weight.

When it comes to being underweight

As a rule, women envy those who have a very slim figure. But it is worth carefully understanding whether it is slim or thin and taking lack of weight very seriously, because for this reason women may have serious problems with the most important thing in our lives - conceiving a child.

There are several formulas that can be used to calculate the body weight you should strive for. First of all, these are Broca's Formula and Body Mass Index (BMI - from English Body Mass Index, or BMI for short). The latter has great advantages as it gives more accurate results. You can calculate your ideal weight yourself. The BMI formula is as follows: body weight must be divided by height (in meters) squared.

Underweight is when your BMI is less than 18.5.

What can you eat to gain weight?

It’s better to look at the table of calorie content of foods and choose those that you like and are high in calories at the same time. Thus, there is no need to significantly change the diet, it is only possible to increase portions and add additional snack foods. High-calorie foods for weight gain are:

What exactly to eat is an individual matter, but the main thing is that the food is high in calories and contains a lot of proteins and carbohydrates. Proper nutrition is just one of the methods of body correction.

Exercising and a protein-carbohydrate diet is a combination that will double your results. With the right products, you can easily add 5 to 10 kilograms in 30 days. You can check whether this is really so in practice, from your own experience. To do this, you need to weigh yourself every morning (without outerwear and on an empty stomach) and count the number of calories consumed for a month.

Diet for weight gain: sample menu for the day

• Breakfast: cottage cheese with sour cream, with the addition of fresh or dried fruit, or rolled oatmeal porridge with milk with the addition of honey and nuts, a sandwich with butter and cheese and a cup of cocoa with milk.
• Snack: Yogurt with fruit and a bun, banana or grapes.
• Dinner: Start with a salad to improve your appetite, a thick soup with meat broth, fried meat or fish, a side dish of spaghetti seasoned with butter or mashed potatoes with milk, add your favorite dessert and coffee with cream.
• 2nd snack: full-fat yogurt with fruit or cottage cheese with sour cream.
• Dinner: scrambled eggs with bacon, milk smoothie with your favorite fruits.

At night you can eat any sweet fruit.