Oddly enough, there are many people who want to gain a few pounds. Despite the desire of modern man to keep weight normal and prevent his weight gain, some are dissatisfied with their physique and consider him too thin. Men and women seeking to recover, make efforts for this, rebuild their diet. But their task, as a rule, is to build muscle mass, and not excess adipose tissue.
Weight Loss Problem
Sometimes a person is not able to get rid of excessive thinness due to the fact that he suffers from a serious illness. Only in combination with taking medications a certain diet can help to cope with this unpleasant phenomenon. Therefore, if the rapid loss of kilograms is combined with poor health, you need to seek medical help.
Effective therapy will achieve the desired result.
When do you need a diet for weight gain?
About ten percent of the population of European countries is underweight. This statement applies to people of both sexes. According to medical research, there are 5 categories of people who need a diet to gain weight:
- Individuals predisposed to thinness.
- Patients with impaired activity of the digestive tract.
- People who lose weight due to psychological reasons (depression, nervousness, emotional overload).
- Persons who have undergone serious surgery or are recovering from a severe pathology.
- Athletes wishing to increase muscle volume.
If a person belongs to one of these categories, a certain nutrition system will help him gain kilograms. But to talk about the right diet, you need to figure out for what reasons weight is reduced.
Key factors
Before adjusting the diet, experts advise to undergo an examination.
After all, the first explanation for such a phenomenon as the loss of kilograms can be a serious malfunction in the body. The list of diseases in which the patient is losing weight includes:
- Disorders of the digestive tract.
- Parasites.
- Malignant neoplasms.
- Pathology of the nervous system.
- Thyroid disease.
- Deviations in eating behavior.
Issues such as diet for weight gain, menus and diet are resolved only after assessing the condition of the body.
As other important factors that trigger weight loss, experts call:
- Accelerated metabolism.
- Abuse of alcohol-containing products, coffee, tobacco.
- Wrong diet.
- Lack of calories.
- Emotional overload.
Weight loss is not a harmless phenomenon. This is a problem that in some cases can lead to a worsening of the condition. In the presence of pathologies, treatment in conjunction with a specially selected diet allows you to normalize both body weight and well-being.
The main fallacies of those who want to get better
The basic principle of a weight gain diet is the right balance of nutrients.
It is important to consider not the volume of products, but the calorie content. Many of those who want to get better eat a lot of food. Such a diet not only interferes with weight gain, but also creates problems in the form of disturbances in the activity of the stomach and intestines. After all, the digestive system is difficult to cope with overloads.
As for energy value, it should be increased gradually. Many people mistakenly think that this can be done abruptly. But experts advise adding about two hundred calories per day to a normal diet. Excessive consumption of animal fats, sweets negatively affects health.
What should be the right diet for weight gain?
Important principles
So, to add a few pounds, you must adhere to these tips:
- Eat frequently. Its amount should be small.
- The time for breakfast, lunch, afternoon snack and dinner should be clearly established.
- The periods between meals should not exceed 3 hours.
- Eat should be leisurely, calmly.
- You must consume at least 2 liters of water daily.
- Before going to bed, you need to drink a glass of milk or yogurt.
- It is recommended to abandon alcohol-containing products.
Subject to the basic principles of a high-calorie diet for weight gain, remember that the diet should be varied. A good rest is also important. You should sleep at least 8 hours.
Ration sample
The following is an example of a weekly diet for weight gain.
First day
In the morning, an omelet is recommended, bread with ham and cucumber, walnut kernel, compote.
For lunch - the first dish with noodles, 100 g of fried chicken and peas, pear, 2 slices of bread, tea.
For an afternoon snack are offered: half a glass of kefir, 4 dried fruits.
Dinner is 150 grams of crushed potatoes with a cutlet, 2 cheese sandwiches, juice.
Second day
In the morning, eat 100 g of millet porridge, 5 hazelnut kernels, yogurt, drink tea.
For lunch - 250 grams of chicken soup, pasta, sweet peppers, fresh cucumber and jelly.
As an afternoon snack, kefir and a glass of strawberries are recommended.
In the evening, you should eat 100 grams of omelet with the addition of cheese, tomatoes and ham, cookies with milk and honey.
Third day
Breakfast is three hard boiled eggs, 100 g of vegetable salad with olive oil. For dessert - 30 grams of dried fruit with tea.
In the afternoon, eat noodle soup. The second is suitable 100 g of beef pulp with beans. Additionally: compote and orange.
For lunch, a handful of dried fruit and a glass of yogurt are recommended.
In the evening, eat a sandwich with cucumber, tomato, cheese, chicken and tomato sauce, chocolate, drink fruit juice.
Fourth day
In the morning, porridge made from pearl barley with kernels of nuts, honey and apples is suitable. Breakfast also includes bread and butter, tea.
In the afternoon, they eat cabbage soup with meat broth, 100 g of pasta with cheese, meatballs, vegetables with sour cream, drink compote.
An afternoon snack consists of boiled eggs, cedar seeds, a sandwich with butter and juice.
Dinner - 150 g of fried sea fish with crushed potatoes, salad, tea with the addition of milk.
Fifth day
Breakfast - 100 grams of pasta with vegetables, compote, 4 plums.
In the afternoon, eat 250 g of pea soup with smoked meats, boiled pork pulp, tomato salad, 2 slices of bread, drink jelly.
An afternoon snack is a bun with curd filling, a banana, a glass of yogurt.
In the evening, you can eat 150 grams of fish fillet (salmon, tuna) fried, cauliflower, bread and butter, drink juice.
Sixth day
In the morning, 100 g of beef stewed with onions and pasta, cocoa is offered.
In the afternoon - cheese soup, crackers, tomato salad with feta cheese, lemon juice and herbs, one hundred grams of fried tuna, stewed fruit.
Snack - a glass of yogurt and a handful of almonds.
In the evening you can eat 150 grams of pasta with sauce, fried chicken, bread with bran, drink carrot juice with cream.
Seventh day diet for weight gain (on the menu for a week)
In the morning they eat cottage cheese casserole with dried grapes and sour cream. Optional: cheese sandwich, cocoa.
In the afternoon - fish hodgepodge, 100 g of meatballs and pasta with sauce, cucumber. Also, the lunch includes two pieces of bread, tea.
As an afternoon snack, pancakes with sour cream, pear, juice, several kernels of nuts are suitable.
Dinner - stewed turkey with tomato sauce and green beans, 40 g of cheese and cocoa.
Features of the diet for men
The body of the stronger sex does not function like a female. And therefore, it is important to consider some of the nuances when choosing a diet for weight gain.
Firstly, the metabolism in men is quite fast. Representatives of the stronger sex can not get fat, consuming a large number of calories. With an increase in weight, adipose tissue is deposited throughout the body. In connection with the characteristics of the body, a diet for weight gain for a man should be based on such principles:
- About seventy percent of the diet consists of foods rich in proteins (meat, dairy products, fish).
- Porridge should be cooked in milk and butter.
- The men’s menu includes dishes from vegetables, greens. Meat and fish dishes alternate. At the same time, lean varieties should be preferred.
To build muscle, it is recommended to attend training in the gym.
Ration sample
The diet for weight gain recommended by a man looks something like this.
In the morning you should eat oatmeal with the addition of dried fruits, bread with cheese, drink coffee with cream.
Lunch - 100 grams of kernels of nuts, a cocktail of milk with a banana.
In the afternoon, we recommend the first dish with meatballs, 3 baked potatoes with beef pulp, vegetable salad.
Snack - a glass of yogurt, fruits and cookies.
For dinner, hard-boiled eggs (4 pieces), bread and butter, cheese and tea are suitable.
If a man attends a gym, he needs to consume fruit juice or 50 grams of dried apricots (dried grapes) 20 minutes before training.
The right diet for women
Diet for weight gain for a girl should not include a lot of sugar and fatty foods. After all, a rapid increase in body weight leads to such an unpleasant phenomenon as cellulite. The formation of the "orange peel" is subject to even those who have a lean physique. The diet should consist of five meals. Do not increase too much and too quickly calories. Baking, chicken thighs, convenience foods, alcohol and fast food should be excluded.
Useful products that will achieve the result and not harm health are meat, low-fat fish, cheeses, ham, white bread. Suitable: cottage cheese, mashed soup, halva, marmalade, compote.
Approximate diet
In a girl’s weight gain diet, the menu looks something like this.
In the morning it is recommended to eat porridge from oatmeal with milk, cracker with jam, drink tea with honey.
As a snack, cottage cheese with sour cream is used, all this needs to be washed down with compote.
Between breakfast and lunch, fruit is offered.
The daily meal includes: soup, 2 slices of bread, crushed potatoes, cutlet, vegetables. As a sweet dish, you should eat marshmallows with tea.
For lunch, salad, cottage cheese or fruit is recommended.
Evening meal - baked meat, vegetables.
At night you can drink a glass of yogurt.
High protein diet
Specialists advise such food to those involved in sports. It is aimed at the gradual build-up of muscles.
There are several rules that allow you to achieve good results by adhering to such a regime. First, you need to play sports. Secondly, you should give preference to dishes prepared on the grill or steamed. Thirdly, you need to consume at least 2 liters of water per day.
Here is one of the options for a protein diet for weight gain.
Breakfast - some rice and chicken flesh.
Snack - an orange, a handful of nut kernels.
Lunch - beans and carrots stewed with meat, tomato.
Snack - an apple (kefir).
Evening meal - fish, vegetable salad.