And to gain weight. The Complete Guide to Gaining Weight Fast and Naturally

Today, most people struggle with excess weight as it is a direct threat to health, life, beauty and grace. But there are also those who are concerned about low weight and want to gain it . Most women dream of having beautiful curves in sexy places; sometimes weight is necessary purely for medical reasons. Let's talk today about how to gain weight or gain weight at home by adjusting your diet and taking herbal decoctions. The best weight gain recipes available to everyone are here!

Low weight: why it’s bad and how it threatens your health

A girl with low weight may have impaired reproductive function, which leads to disruption of the menstrual cycle and, as a result, the inability to become pregnant and bear fruit.
Lack of weight leads to increased blood sugar and the occurrence of an insidious disease - diabetes mellitus.
Excessively thin people face disorders in the functioning of the endocrine system.
A small percentage of fat in thin people contributes to the malfunction of other organs.
Lack of weight can cause kidney disease and prolapse.
Lack of weight contributes to the occurrence of diseases of the gastrointestinal tract, a decrease in immunity, which in turn causes various diseases.
Thin people have a hard time in everyday life; any overload can lead to tearing of organs and muscle breakdown. We often hear the expression: I'm overstrained, all this is just from the area of low weight.

Thinness and its types

There are two types of thinness:

physiological - the state of the body when a person has passed all examinations, no violations have been identified, he is healthy. Most likely, his low weight is caused by a fast metabolism; he inherited thinness due to the structure of his personal endocrine system.
Pathological thinness is revealed during medical examinations, when a problem is discovered in the functioning of some organs, and sometimes several.

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

Gaining weight through physical training and pumping up muscles is a long process that requires time and the intake of proteins, the intake of which is not healthy and harmless, no matter how their manufacturers claim. However, moderate physical activity when gaining weight is of course important for the body to look beautiful and fit, and for the weight gained to not be deposited in “unnecessary” places.

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

Causes of underweight

First of all, to understand the cause of low weight, you need to find out whether you are healthy.

So, if no special disturbances in the functioning of the organs are identified, we will try to increase weight by changing your diet.

How to get fat or gain weight correctly at home

Not a few people, both men and women, would like to gain a little weight, 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 recover quickly at home.

First of all, your diet should be high in calories, this is obvious. If the recommended daily calorie intake for a woman of average build and middle age is 1500-2000 kcal, then the diet of skinny women with an accelerated metabolism should contain 3000-4000 calories. If you are unaccustomed to it, it is difficult to digest such a quantity of food, so to gain weight, it is best to organize split meals, which include a snack 1.5-2 hours after each main meal.
Next you need to change your diet a little. Increase, as when losing weight, the number of meals to 6-7 every 1.5 - 2 hours. Breakfast should be a must, and it should be hot, preferably milk porridge, with the addition of candied fruits or dried fruits. In the evening there are two dinners, the first as usual at 18-19 hours and 2 hours before bedtime another protein one.
The diet should contain proteins, fats and carbohydrates, the approximate ratio of proteins is 25%, fats are 20%, carbohydrates are 55%. Fats are essential; with their help, protein is properly absorbed - the basis of our muscle mass.
It is important to increase the calorie content of your meals, especially foods high in carbohydrates - this will help you. A special place should be given to fast carbohydrates - sweets, pasta, baked goods.
Dairy products: milk, sour cream, full-fat cottage cheese - food is high in calories, tasty and healthy, since natural products are recognized as beneficial in general for the body.
Increase the proportion of meat: turkey, chicken, rabbit, lamb. However, you should not overdo it; excess carbohydrates and fats in the body worsen the functioning of the heart and 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 that contained in the products too. We don’t 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 season vegetable salads with vegetable oil, preferably olive, flaxseed, rapeseed - they are more healthy.
Fruits play their right role here too. Eat bananas, grapes, apricots, peaches, and preferably in the first half of the day and before meals, that is, before breakfast and lunch or in between, to avoid excess fermentation in the intestines. For this reason, taking fruits in evening time little should be avoided. In this list I would give special attention bananas and they are available to us all year round and actually promote weight gain.

Beekeeping products also help to increase weight correctly: bee bread, pollen, royal jelly have a beneficial effect on the body and increase weight if its loss 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 consumption is even more significant.
Before meals, at noon and in the evening, drink a glass of fruit juice with added sugar or honey. The 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, there is no need to increase the amount of food consumed or overeat; all this can lead to overload in the gastrointestinal 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 in the special process of food absorption and metabolism, then you can try the following folk recipes.

Traditional 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 internal pork fat (I think where you can find this, you can replace it with butter, which is easily digestible and simply tastier);

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

Mix the whole mixture and spread on bread. Eat 4-5 times a day, washed down with hot milk.

The recipe guarantees weight gain 1 kg per week!

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

Add a couple of spoons of rich sour cream to a glass of beer, add a little salt and drink. Take daily until weight starts to come on.

If you don’t like beer, you can buy brewer’s yeast in tablets at the pharmacy and take them according to the calculation data provided 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 use it as an addition to breakfast, or before going to the gym

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 oil) – 1 tbsp. spoon,
Lemon juice from half a lemon
Orange juice – 100g.
Honey - 1 tbsp. spoon or can be replaced with any fruit jam or preserves.
Egg yolk – 1 pc. Mix everything and drink

Recipe for weight gain with bee bread (pollen)

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

Mix everything thoroughly and put the mixture in the refrigerator for two weeks to let it brew. Use every morning on an empty stomach, 15-20 minutes before breakfast, chewing thoroughly, starting with 1 teaspoon, and increasing the amount every 3-5 days. It is better to drink it with warm liquid.

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

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

A good effect of increasing weight with herbs is provided by alfalfa decoctions (2 tbsp. fresh per glass of water or 1 tbsp. dried herb). Drink the decoction warm, half a glass, 2 times a day, 30 minutes before meals.

Other herbs have similar stimulating properties for weight gain: clover, sophora, nettle, dandelion, cinquefoil, yarrow and others. You can drink a decoction from each herb separately, or you can mix everything we have and prepare the decoction as follows: recipe proposed by Gennady Malakhov :

Pour 2 tablespoons of pre-crushed collection into 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, leave overnight.
Take 100-150 ml during the day 30 minutes before meals.
To improve the taste, you can add honey, sugar, and berries.
The course of treatment is 3-4 months.
After which they take a break for 10-14 days, change the collection and continue treatment. Despite the improvement, herbal medicine must be continued for at least 12 months.

Brewer's yeast taken after or during meals increases weight. 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 for 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 is considered optimal.

Exercise, muscle building - the path to weight gain

When gaining weight, you need to remember that the physical component is important here too. Don’t forget to prevent mass from being deposited in unnecessary places, pump up your abs and keep your body toned! And then the fat coming from food and formed from carbohydrates will not be deposited as fat folds, but will turn into beautiful muscles, making you flexible and slender.

Here it is important to start with light loads so that physical education does not result in even greater weight loss.

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

Well, in conclusion, I want to reassure everyone who is thin: if you feel good, you don’t have any terrible medical diagnoses, you are young and full of strength - be glad that you are light, because this will give you a chance to stay healthy 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:

Achieving an ideal weight is quite difficult; it all depends on your body structure, height, age, and gender. Very often you can meet men and women who struggle with excessive thinness. Wanting to get in shape and look more respectable, people resort to all sorts of tricks. Some, on the contrary, try to lose weight by limiting their diet and increasing physical activity. To you this option not suitable, you need to eat a lot and correctly. Let's look at the important aspects in order.

Since weight gain is achieved through physical activity and increasing body fat, you need to use an integrated approach. Start your day right - with exercise. You don't have to go to the gym, just do some simple exercises at home. Buy dumbbells, a jump rope, do squats, pump up your abs. Spend 30-60 minutes a day working on your body, every day.
The gain of additional kilograms in girls is immediately reflected in the waist, keep an eye on it. In addition, fat often accumulates in the hips and buttocks, this also needs to be taken into account. For this reason, if you notice excess fat accumulation, work on that area. For example, sides have appeared - start twisting the hoop. Have you noticed “ears” on your hips? Pull your leg back, do a squat with dumbbells/barbell.
Review your daily diet. If you previously ate low-calorie foods, replace these foods with more filling, but not fatty, foods. Load up on potatoes, whole grain pasta, cereals, and beans. Eat pork, beef. The calorie content of food should increase gradually (approximately 120 kcal per day). You should not replace the right carbohydrates with the wrong ones, give up fried foods or eat them 3 times a week, no more often.
During the weight gain stage, you need to eat “forbidden” foods. These include flour products in moderation, foods high in starch, sweets, fast food (no more than 2 times a week). At the same time, you can occasionally eat fried skinless chicken and pork. The “don’t eat after 6” rule is not valid for you; eat 1-1.5 hours before bedtime.
To increase body weight, drink food. For example, for dinner you can eat mashed potatoes with meat, while washing down the food with tomato, cabbage or carrot juice. In this case, it is necessary to consume at least 2.5 liters. clean water per day to prevent swelling of the limbs and remove excess salts from the body.

It makes sense to consider the products that you should focus on. Let us summarize the information and highlight the main features.

Fruit lovers should lean more heavily on high-calorie fruits. These include grapes, bananas, persimmons, mangoes, peaches, apricots, apples, melons. In this case, you can make freshly squeezed juices based on the listed fruits, drinking 300 ml. per day.
Make it a habit to eat a handful of nuts, eat candied fruits, prunes, dried apricots, and raisins. Give preference to berries with a high sugar content, prepare milkshakes based on them.
If we talk about dairy products, include in your daily diet full-fat yogurt, cream (fat content from 20%), whole homemade milk, cottage cheese (fat content from 15%), sour cream. It would be a good idea to consume soft and semi-hard cheeses, butter, and whey.
As mentioned earlier, it is important to consume flour products to gain weight. Eat homemade pies, waffles, cakes, rolls, sandwiches, cakes. It is important that the bread is wheat and not rye; the first option is higher in calories. However, the listed products must be consumed in moderation, assessing the figure objectively.
Cook porridge with milk, not water. Be sure to add butter and granulated sugar (preferably beet sugar, not cane sugar). You should give preference to barley, pearl barley, buckwheat, wheat, oatmeal, flaxseed, and rice porridge.
The daily diet should include meat, both lean and fatty. You are allowed to eat everything: lamb, chicken, pork, turkey, beef, veal. Fry the cutlets, bake the meat in the oven or slow cooker (optional).
If you don't have diabetes, make sure you always have sweets in your kitchen cupboard. You can eat sweets and chocolate, the main thing is not to exceed the 100 gram mark. per day. It is advisable to consume the above-described sweets not in the morning, but at lunch and in the evening, so that 30% of carbohydrates are stored in fat.
Of course, no weight gain occurs without the participation of chicken/quail eggs, sea cocktail, and fish. The listed products have big amount minerals and vitamins that are necessary for full life. They are especially important to eat if you have already started exercising. Protein helps build muscle tissue, which will help you gain weight.

To gain about 5-6 kg. in one week, it is important to balance your diet so that it includes the optimal amount of proteins, fats and carbohydrates. To do this, it is necessary to carry out certain manipulations, which we will discuss below.

First of all, determine the real reason why you want to gain extra pounds. You may have a naturally thin physique, causing your lack of mass to affect your functioning. internal organs. Some people suffer from nervous disorders, anorexia and other ailments. For more detailed information, it is recommended to consult a doctor, conduct a comprehensive examination, and then begin amateur activities.
The daily diet must be fortified, balanced, sufficient for age, gender, and height. In addition to regular food, you need to take multivitamins, fish and badger oil. The listed drugs are sold at the pharmacy, instructions are included, do not violate the manufacturer's recommendations.
Make it a habit to drink a special cocktail every day. Mix 270 ml together. cream with fat content from 20%, 40 gr. liquid honey, 100 gr. cottage cheese (9%). Consume the resulting paste immediately after preparation. If desired, you can replace honey with granulated sugar, and also add dried apricots, raisins, figs, and prunes.
It is known that weight gain directly depends on muscle tissue. For 7 days, engage in physical activity, follow the recommendations described above. If you eat heavily and exercise at the same time, the process will be much more effective. At the same time, it is important to adhere to fractional nutrition, which consists of eating five times a day. Portions should be healthy and satisfying. If you wish, you can drink protein, amino acids, dietary supplements, which are sold in a sports nutrition store.
To achieve maximum results, eat foods that whet your appetite. Eat green apples, chew gum, season your dishes with mustard, pepper, horseradish. Drink freshly squeezed carrot, cabbage, celery juice, fermented baked milk, and kefir on an empty stomach.

To increase body weight, you first need to exercise. Sign up for a gym and visit it at least 4 times a week. Do exercises for all muscle groups (but not on the same day). If possible, create an individual program with your trainer, taking into account the characteristics of your body.
In combination with high physical activity, you need to drink at least 3 liters. water per day. In this case, an important role is played by milk (at least 1 liter per day), fermented baked milk (about 0.7 liters per day), and pure protein (sports nutrition). If you don't drink, your body will begin to dehydrate. It will take fluid from the muscles, expending energy on processing the fat layer.
A very important aspect is to consume enough calories per day. Use an online calculator to calculate the value taking into account your body. Add 350-450 kcal to this number daily. When the weight starts to rise and then stops, increase the calorie intake by another 500. Perform the manipulations until you achieve the desired result.
Make it a habit to eat 5-6 large meals a day. It is important that the menu consists of not only the second courses, but also the first ones. Do not skip snacks; during this period, eat the “forbidden” foods described above. Try to eat a balanced meal; the dish should contain fats and carbohydrates in maximum quantities.
Visit the clinic and calculate your fat percentage. Depending on your individual body composition, you may gain weight through fat gain or muscle gain. However, in both cases the end result will differ significantly. Monitor your weight gain, weigh yourself regularly, and write down your indicators in a notebook.

It is not difficult to gain weight if you have sufficient knowledge regarding diet and possible techniques. Create an individual menu for yourself, do not limit your body to junk food, drink more. Eat foods rich in fat and protein, and start exercising. If necessary, purchase sports nutrition that promotes muscle gain.

Video: how to gain weight and gain weight quickly

Today, when it is actually elevated to a cult thanks to all kinds of television shows and social networks, the desire of some people to gain weight seems strange. Meanwhile, this is a real problem, because thinness is often undesirable. Someone has too much fast exchange substances, and how to gain weight is completely unclear, some are accustomed to eating incorrectly and irregularly, and for others, prolonged depression prevents them from gaining weight.

We recommend reading:

To solve a problem, you must first understand what lies at its root. It is not recommended to find out this on your own. It would be more correct to contact a specialist who will not only explain what the root of the problem is, but also tell you how to quickly gain weight without causing harm to your health. Otherwise, you can get an undesirable effect that will force you to recover and take pills for a long time.

Excessive thinness causes negative consequences. According to doctors, people who are prone to thinness are more likely to get sick - their body's ability to resist external influences is relatively low, they break limbs more often, have poor appetite, and their tissues age faster than those of people with normal weight. Unfortunately, there is no “magic pill” that will help you get the desired weight in nature, and those who are determined to get better will have to work on themselves for a long time and at times very difficult.

How to gain weight at home?

Having visited a specialist and finally convinced that you should work with your weight in order to increase it slightly, you can go in two ways: start gaining kilograms under the supervision of a nutritionist (this option, unfortunately, is not available to everyone) or try to achieve the desired result on your own effort. How to quickly gain weight at home? Not easy, but quite possible.

How should you eat to gain weight?

Those who want to gain weight should adhere to a certain diet, increasing the number of meals to 6-7 times a day. It is better to eat your last meal two hours before bedtime. Include protein in your late dinner.
It is necessary to reconsider the ratio of proteins, fats and carbohydrates consumed in food: it should be approximately 25/20/55.
You need to eat high-calorie foods, especially those containing carbohydrates. While gaining weight, you can indulge in sweets, nutritional shakes, honey, nuts and much more.
Fruits are an integral part of the diet of people who want to gain weight. This is especially true for those loved by many - it is an invaluable source of potassium and a very high-calorie fruit. Don't forget about vegetables: they are not so high in calories, but thanks to them, metabolism is improved.
A special place in the diet should be given to meat and dairy products. They are not only tasty, but also healthy. But it is better to choose lean meat, since otherwise excess fat negatively affects the functioning of the heart and often provokes the development of diabetes.

How can a man gain a few kg?

One of the modern trends is visiting the gym, and not a single representative of the stronger sex, wondering how to quickly gain weight for a man, should ignore this. It is in the gym that you can quickly achieve the desired result, especially if you train taking into account the instructor’s recommendations, do not overuse cardio and do not forget about nutrition. You need to intensively train all muscle groups, regularly working out on exercise machines, and progress will not be long in coming - the arrow will gradually creep to the right, but at the same time you will not get a huge belly, full arms and shortness of breath, but a uniformly pumped up athletic body.

The peculiarity of the male body is that it is able to withstand more intense physical activity than the female, so muscles will grow faster, and therefore, weight will be gained relatively quickly, since muscle tissue is heavier than fat.

In order to achieve your goal, you do not need to take any medications or pills. The most you can afford is special additives. These include protein, which ensures muscle growth, isotonic, which helps them recover faster, and vitamins that support the body. The main thing is not to slow down and continue training to maintain the gained weight.

How to gain weight for a girl?

Many thin representatives of the fair sex are tormented by the question of how to quickly gain weight for a girl, but at the same time not become covered in a layer of fat. As you might guess, the female version of the guide for those who want to get better is somewhat different from the male version. Gaining weight for a thin girl, especially if she is experiencing health problems due to its deficiency, is difficult, but possible.

There is a selection of universal tips that will help solve this issue:

See a doctor. Perhaps the problem is not in medical pathologies, but in heredity, but it is worth making sure of this.
Change your diet, and to achieve greater effect, use the help of a nutritionist who will tell you how to get better quickly. With the help of a well-structured short time gain weight. It is important to ensure that the menu contains calories and that calorie intake exceeds their consumption.
Eat regularly, do it every three hours, eat small meals. This way it will be better absorbed and bring more benefits.
Love fitness! To do this, it is not at all necessary to turn yourself into a “jock” with sculpted muscles, but it would be useful to increase muscle mass with the help of exercises. This will allow you to use calories for good rather than harm. If desired, classes in gym you can choose an alternative in the form of standard home exercises, walks in the fresh air or the popular Nordic walking.
Record your weight fluctuations in a special notebook. Train yourself to write down information about the calorie content of food eaten and physical activity there. Soon it will become a habit.

The norm is considered to be +1 kilogram per week; more intense rates of weight gain can be harmful to health. So, don’t believe in “miracle pills”, start eating right and often, rest and walk more, devote time to sports, exercise and exercise, and then the goal will be achieved in a short time.

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Your feedback on the article:

You eat a lot, but the food is not digested
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Common Causes of Weight Loss
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What to eat to get better
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An integrated approach to weight gain
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A person prone to thinness often asks what to eat to gain weight. Unfortunately, there are no foods or ready-made meals that can easily cause you to gain weight when consumed.
Especially for people who have accelerated metabolism.

There are three practical advice, which are guaranteed to help you gain pounds.
I will list them in order of their importance.

1. You eat a lot, but the food is not digested

You can eat a lot in a day, but if the food is poorly digested, then the effect will be zero.
For example, you eat 3 thousand calories a day, but you only need to eat 2.5 thousand calories to gain weight, but you don’t gain weight because your body absorbs no more than 1.5 thousand calories. That's how lazy he is, or incapable. What to do?

The answer is simple - increase digestibility.
Drink the course Biorost forte 30 days, one tablet once a day. Just watch your diet. It shouldn’t be the case that you only eat once a day during the day. Daily calorie intake should be within normal limits. A calorie deficit of no more than 10-15 percent is allowed. But, I would recommend eating as much as possible.

2. How to increase your daily calorie intake?

I have never heard more “brilliant” advice - eat more. How to increase your daily calorie intake?
We accept food concentrates. Such as Hercules 1000. One hundred grams of which contain 500 kcal. Dilute the powder in milk, or water, and drink it after lunch instead of compote or coffee.
We can also drink it when we don’t have time to eat.

Add crushed walnuts to the cocktail, and don’t be greedy, add more. This will increase efficiency by 30%.

3. Increase appetite

If you don’t really want to eat, or have no appetite at all, it comes to the rescue Peritol.
This is an antihistamine that is taken for allergies and anorexia.
On the first day, it is better to take the pill during dinner, because... it makes you drowsy for the first two, three days.
Then you can take 2-3 tablets a day.

Low weight people are often unhappy with their figure and may experience both physical and psychological discomfort. Insufficient body weight has a negative impact on overall well-being and can cause the development of complexes. Weight loss may also be one of the symptoms various diseases and hormonal imbalances. In this article, we’ll look at what to eat to gain weight, why an integrated approach is so important, and what additional means to choose to gain weight without harming your health.

4. Common Causes of Weight Loss

One of the most common reasons for losing weight is poor diet. If you forget to have breakfast, eat lunch on the go, and your afternoon snacks and dinners are not nutritious enough, then naturally you will lose weight. Add to this daily stress and hustle and bustle at work, and you end up with excessive thinness and a haggard appearance.

Regular jogging and attending aerobics classes also lead to weight loss. It is better to pay attention to strength training to increase lean body mass. In the following sections you will find a list of exercises that will be most effective in this matter.

Bad habits (smoking, drinking alcohol) negatively affect your health and the quality of life of those around you. If you decide to gain weight, then give them up, otherwise you won’t be able to achieve significant results.

5. Diseases associated with weight loss

Weight loss can most often be caused by malfunctions and disturbances in the digestive system:

impaired digestion of food;
pathology of the pancreas;
digestive disorders caused by eating low-quality food, fast food;
diseases of the gastrointestinal tract.

Weight loss is also possible in the first stage of diabetes. The patient feels constant hunger, thirst, and dry mouth, which is associated with an imbalance of glucose in the blood. Irritability and weakness, and blurred vision are also observed.

Teenagers and girls under 25 (and in some cases boys) may suffer from anorexia. Fear of excessive weight gain leads to refusal to eat, behavior changes, perception of one’s social role. It is fraught with severe exhaustion, and therefore requires appropriate treatment and rehabilitation.

Hormonal imbalances in the body are also associated with weight loss. For example, hyperthyroidism is one of the pathologies of the thyroid gland. Weight loss occurs due to an increase in the intensity of metabolic processes; in women it is accompanied by menstrual irregularities, and in men it is accompanied by a decrease in libido. Severe discomfort is caused by being in a stuffy room.

Sudden weight loss may be associated with tuberculosis. For a long time, there is a chest cough with the release of sputum, blood, runny nose, and fatigue. Long-term treatment with a stay in a dispensary is required; refusal of qualified assistance leads to death. Preventive measures include giving up bad habits (smoking), mandatory fluorography (once a year), and avoiding contact with people with an open form of this disease.

Excessive thinness can be a symptom of cancer. In the event of a malignant neoplasm of the liver or organs of the digestive system, “alarm bells” are observed almost immediately. In addition to weight loss, these include hair loss, brittle nails, changes in skin color and sclera of the eyes. Other types of cancer may be asymptomatic in the first stages.

Do not forget that only a doctor can make a correct diagnosis based on test results. Do not self-medicate, and if you feel unwell, contact qualified specialists.

List of analyzes

They are called ectomorphs tall people thin build with a fast metabolism. This term was first used by Sheldon (a psychologist from the USA) for his classification of human body types. It is these people who most often wonder how to get better and what to eat.

In the nutrition of ectomorph athletes, try to focus on the consumption of carbohydrates or healthy fats, while not excluding dishes with sufficient protein content. Which approach will be most effective depends on the characteristics of the metabolic processes of a particular person. Below is the classification nutrients and examples of dishes for the daily diet.

Nutrients	Products	Examples of dishes
Carbohydrates	Fruits, vegetables, cereals, pasta, whole grain bread	Fresh vegetable salad, freshly squeezed fruit juice, pasta with tomato sauce, sandwiches
Fats	Olive oil, sunflower seeds, nuts	Dressing for salads, soups
Squirrels	Milk, meat (beef, pork, poultry), fish, eggs, legumes	Omelette, roast pork and beans, beef chops, chicken cutlets, milkshakes
Omega 3	Fish oil, fatty fish	Fish soup, baked mackerel, salmon and other types of fatty fish

For people with fast metabolism great importance also has meal times. There are several approaches to organizing your diet, each of which has its own advantages and can be adapted to your daily routine.

One of the most effective nutritional plans for ectomorphs consists of three main meals and two or three snacks. This will allow you to increase your daily calorie intake evenly and without feeling oversaturated.

Another option, on the contrary, excludes any snacks between breakfast, lunch and dinner. Without “suppressing your appetite” with sweets, tea or bars, you will be able to eat the entire portion.

For those who cannot manage a full lunch, another solution to organizing the daily diet is possible. Try eating frequently (every 2-3 hours), but in small portions.

7. What to eat to gain weight?

When it comes to weight gain, don't forget to take care of your health. The best option would be to gain no more than one and a half kilograms per week. At the same time, nutrition should be balanced and healthy. Don’t forget to include fresh vegetables and fruits, whole grain bread, and unpolished cereals in your menu.

For example, you consume 1500–1700 calories daily. You can gain 0.5 - 1 kg in a week if you increase the calorie content of your menu to 2000-2200 cal. To do this, make one of the suggested changes to your diet:

During the day, have another snack (between afternoon snack and lunch or lunch and dinner);
Add an additional dish to one of your main meals;
Spread out the calories you need by increasing your food portions with supplements. Below are options for increasing the nutritional value of the menu.

Name	Calorie content (kcal)	Note
Milk. Fermented milk products (100 g)
Glass of milk (250 ml)	150	Vegetarians or people with food allergies may include substitutes (soy milk) in their diet.
Cottage cheese (5% fat)	120
Cheese (Gouda)	375
Nuts
Hazelnut	628	A handful of ground nuts is often added to milkshake or yogurt. The nut mixture will improve the taste of porridge, salad, and fruit smoothies.
Walnuts	654
Pistachios	562
Fruits and vegetables
Apple	55	Fruits and vegetables are sources of carbohydrates and vitamins.
Banana	90
Potatoes (boiled with skins)	77
Dressings for salads, soups and other dishes
Olive oil (15 ml)	119	Give preference to natural products. Various substitutes (spread, margarine) can negatively affect your health. Also, do not consume a lot of butter. Olive oil is best for dressing salads.
Butter (15 ml)	102
Coconut oil (15 ml)	117

8. How to create a menu to gain weight

In the process of choosing a menu for those who want to gain weight, many nuances are taken into account. Here are the main ones:

taste preferences;
nutritional value of foods, vitamin content;
age group, gender;
lifestyle (for example, they highlight a separate approach to choosing nutrition for athletes).

When creating a menu for teenagers, the first factor from the list plays a significant role. Guys can often refuse everyday food (soups, cereals, salads) in favor of fast food or desserts. This problem can be solved by showing imagination in the process of preparing dishes. Also, young girls are often worried about possible weight loss or weight gain. It is necessary to create a diet taking into account the teenager’s body type and age characteristics.

Example of a daily menu for a teenager with a thin build

Breakfast. An omelette of two or three eggs, porridge with butter (you can add berries or dried apricots), tea with cereal cookies.

Lunch. Sandwich with cheese, cocoa and milk.

Dinner. Soup with chicken meatballs, vegetable salad, noodles with meatballs, dried fruit compote (for capricious children or those with poor appetite, lunch can be divided into two meals).

Afternoon snack. Fresh fruit (a few apples or bananas).

Dinner. Fish casserole (or vegetable stew, teenager’s choice), tea.

Snack before bed. Yogurt or fruit smoothie.

Focus on consuming several food groups at one meal. If you are used to eating scrambled eggs for breakfast, then add a few slices of ham and green peas to your serving.

Example of a daily menu for girls who want to gain weight

Breakfast. Porridge with milk, sandwich with butter, tea.

Lunch. Fruit juice, croutons.

Dinner. Soup with dumplings and herbs. Boiled potatoes with stewed chicken. Salad of fresh cucumbers, tomatoes, bell peppers. Tea or compote.

Afternoon snack. Pancakes with syrup or butter, tea.

Dinner. Pumpkin porridge (if you don’t like this dish, replace it with vegetable stew).

Snack before bed. A glass of kefir.

If you practice table training, then in addition to main meals, take care of snacks an hour before and after exercise. You can make your own protein shake from milk, banana, honey and whey powder.

Sample menu for thin male athletes

Breakfast. Porridge (oatmeal or buckwheat), hot sandwiches with cheese, fruit juice.

Lunch. Boiled eggs, a few slices of bacon, tea.

Dinner. Soup, beef chops, mashed potatoes with milk, grated carrots with butter, compote (Do not consume red meat every day, as this may adversely affect your health. 2-3 servings of beef or pork per week will be enough).

Afternoon snack. Nut bar, handful of dried fruits.

Dinner. Boiled turkey with vegetable stew, tea.

Snack at night. A glass of fermented baked milk or other fermented milk drink of your choice.

9. Recipes for high-calorie and nutritious dishes to gain weight

Pay attention to the recipe for delicious cheesecakes for breakfast or afternoon snack. This hearty dish can be a snack before school. You will need 240 g of granular cottage cheese, 3 tbsp. spoons of sugar (or to your taste), chicken egg yolk, oil for frying, paper towels, powdered sugar and fruit for serving.

Mash the cottage cheese with a fork, add sugar and yolk, mix thoroughly. Form cheesecakes (round or “pucks”), place in a heated frying pan with vegetable oil (you can use oil of your choice). Fry on both sides for 1-1.5 minutes, quickly cover with a lid. When ready, drain on paper towels. Serve cooled, garnished with fruit and sprinkled with powdered sugar.

Aromatic meatballs with a vegetable side dish are perfect as a second course for lunch. Ingredients: minced chicken breast – 500 g, boiled rice – 200 g, onion, carrots, tomato sauce, salt, pepper, seasoning to taste, flour for dredging, sunflower oil, greens for serving.

Preparation. Rinse the rice and boil until half cooked, let cool. Add onions, carrots, salt and pepper to the minced meat to taste. Add boiled rice and stir. Form meatballs, roll them in flour and place on a baking sheet greased with vegetable oil. Pour over tomato sauce. Bake for 30-40 minutes. until ready. Serve with vegetable side dish and fresh herbs.

Lush pancakes with tea will be a great end to your meal. Butter and fruit syrup will make the dish tastier and more nutritious. You will need 250 ml of milk, 2 chicken eggs, 3 tbsp. spoons of sugar (adjust to your taste), a pinch of salt, 200 g flour, 60 g butter, a packet of baking powder (12 g).

Preparation. Melt the butter in a saucepan. Beat the eggs with a whisk, add sugar and salt. Pour in milk (room temperature), stir. Add baking powder to the flour and pour into the mixture, stir quickly, pour in the melted butter. Fry pancakes on both sides in a dry non-stick frying pan.

10. An integrated approach to weight gain

For that to get better, it is necessary not only eat nutritious and high-calorie foods, but also regularly perform strength exercises. For people with a thin physique, professional trainers develop a separate training regimen. Please note that if you have not previously actively engaged in sports, the results of training in the gym will not be immediately noticeable. Before starting, consult your doctor and find out if there are any contraindications or special recommendations due to your health condition.

For the first six months, a general set of exercises will suit ectomorphs. It can include:

standing barbell press;
bench press lying and sitting;
squats with dumbbells.

Later, good results will be obtained by exercises for individual muscle groups, which are performed alternately in a weekly cycle. Don't forget about the principles of an integrated approach. You will be able to gain the treasured kilograms if you eat right and on time, as well as regularly carry out strength training.

11. Nutrition for athletes

To quickly gain muscle mass, athletes use various nutritional supplements. Let's look at their effectiveness and possible side effects in the table.

Name	Purpose of reception	Efficiency	Disadvantages and side effects
Protein powder, protein mixtures (whey, casein and complex)	Stimulates muscle growth, increases endurance and improves physical fitness.	Protein supplements increase endurance during training, which is why they are in demand among athletes and bodybuilders.	If the rules of administration and dosage are followed, there are no observed effects. Individual intolerance is possible.
Gainer (sports supplement containing proteins and carbohydrates, may contain vitamins, creatine and other components)	Increased muscle mass, improved endurance during training. Good decision for ectomorph athletes.	Efficiency has been proven by independent experts.	For people with accelerated metabolism, it is better to take it in combination with other supplements. Possible indigestion and individual allergic reactions.
Creatine	Increases strength, body weight, endurance for sprinting, playing football or rugby.	Taking these supplements makes it possible to perform more sets during strength training.	Fluid retention, cramps, abdominal pain. With long-term use, kidney function may be impaired. Some respondents noted the lack of effectiveness of the supplement.
Vitamin and mineral complexes	Produced according to age and gender (for children, teenagers, pregnant women, athletes)	Aimed at strengthening health, memory, attention, motor activity	Individual intolerance to components

Anabolic steroids cause the most debate on the issue of sports nutrition. Bodybuilders began taking them in the second half of the last century. Along with significant muscle growth, colossal side effects were also noted:

androgenic effect (masculinization, prostate hypertrophy, testicular atrophy and others);
severe irritability;
the appearance of acne;
increased cholesterol levels and others.

After the course, depression may appear, a desire to repeat taking the drug (psychological addiction), and a decrease in libido in men.

12. What to eat and what safe means to choose to gain weight

Nowadays, all anabolic steroids have a pronounced androgenic effect, the level of which is marked with a special index. The sports nutrition and supplements we discussed above are not always effective when taken by people with a fast metabolism.

Pay attention to safe means that ensure weight gain by normalizing metabolic processes. So Biorost Forte:

main drug for weight gain program
is not a hormonal drug;
separate lines have been developed for men and women;
doesn't have side effects, and contraindications.

In the case of critically low body weight (for example, due to a serious illness, severe shock), there will be an effect from Hercules 1000 Taking this high-calorie concentrate under the supervision of specialists gives results comparable to anabolic steroids.

13. Optimal sleep and rest patterns for weight gain

Healthy sleep is vital for a person’s well-being and mood. Gaining weight, even if you consume enough calories and regularly perform strength exercises, will not be possible if you do not get adequate rest. To replenish energy, adults will need at least 8 hours of sleep at night, for teenagers - 9-10 hours. It is not enough just to eat to gain weight, recovery is necessary.

To help you relax after a busy day:

light snack (a glass of milk and cookies with your favorite addition: nuts, jam or marmalade);
taking a hot bubble bath, you can add sea salt (flavored or plain);
reading your favorite book and listening to music for relaxation;
meditative exercises (Imagine a walk through the forest with the smallest details: the sound of leaves, the singing of birds, the smell of pine needles. Convince yourself that when you reach a lake, a sunny meadow or a mountainside, you will fall asleep. Mentally immerse yourself in the atmosphere of the walk, and you will succeed fall asleep quickly).

Many people point out that they cannot relax because constant stress At work. For the same reason, the diet is disrupted and appetite worsens. Plan your day so that you have time for work, communication with loved ones and hobbies. To do this, use experience successful people stated in literary sources. You can also listen to the advice of friends who have succeeded in time management.

Determine which part of the day to devote to work and which part to your favorite hobby, taking into account your individual characteristics.
When summing up your work day, focus on the quality, not the quantity, of tasks completed.
Try to simulate a stressful situation and ways to get out of it in advance. For example, if they want to expand your number of responsibilities, but you are sure that you will not have time to complete everything, prepare arguments for a dialogue with your boss.

If you cannot cope with sleep disturbances, eating patterns and stressful situations on your own, then contact qualified specialists.

Follow your goal clearly and you will achieve success!

Can't gain weight no matter how much you eat? Do you want to know the right way to gain weight for a girl without harm and complex diets? Today you will get answers to these questions and say goodbye to thinness forever.

Lack of body weight can cause serious damage to your health. For women, this problem can result in weakened immunity, brittle bones, hair loss and infertility. Underweight can be caused by several medical conditions, such as hyperthyroidism, eating disorders, viral infections, type 1 diabetes and cancer. Factors such as genetics, stress and poor nutrition. How to properly gain weight for a girl and not harm her health?

What a girl needs to eat to gain weight - food and supplements

One of the best ways to cope with this problem is to eat foods that will help you recover faster. In any case, you will need to reconsider your diet. Eating certain foods will help you gain fat, muscle, and bone mass. On the other hand, the use harmful products, including some fats, can only lead to additional health problems.

What high-calorie foods should a skinny girl eat to gain weight? How should an ectomorphic woman eat properly in order to get a healthy gain and what sports nutrition for weight gain should be included in the menu? First things first.

A. Foods for weight gain

Eating protein foods and increasing the amount of calories will ensure an increase in muscle mass. This, in turn, will lead to an increase in overall body weight. But you need to understand that unhealthy trans fats like chips and cookies, as well as other processed foods, will not lead to healthy muscle gain and will only contribute to obesity. What should you eat to gain weight without harm to your health? Below is a list of healthy foods that will help you gain weight.

1. Whole grain

Whole grains contain a large number of glucose, which acts as the main source of energy for your body. Whole grains are a healthy source of carbohydrates, which allows the protein to be used to increase muscle mass rather than be converted into energy. Refined foods such as white flour should be replaced with whole grains as they will provide you with the right amount of nutrients and energy. Whole grain foods include bread, pasta, cereal, brown rice, and popped corn. Bread and baked goods made from unprocessed grains and cereals are an excellent breakfast option for gaining weight.

2. Nuts

A small serving of nuts contains a lot of calories. So, two handfuls of almonds or 18 cashews will fill you with 160 calories. In addition, almonds contain tocopherol, or natural vitamin E, which protects cells from free radicals. Walnuts combine monounsaturated fats, phytosterols and the amino acid argenine. These components provide the body with energy, as well as nitric oxide, which promotes muscle growth and recovery. Brazil nuts are rich in selenium, and just seven nuts will provide the body with 190 calories. All nuts contain polyunsaturated fatty acids - the healthiest fats for our body. Eat more almonds, walnuts, cashews, sunflower seeds, flax, and pumpkin.

3. Avocado

Avocado is a very fatty and high-calorie fruit. A medium-sized fruit contains approximately 300 calories and 31 grams of fat. The fats contained in avocados are monounsaturated and therefore safe. Adding avocado to your daily diet can help you gain up to three kilograms of weight in just a week. You can add pieces of fruit to omelettes, salads or make sandwiches.

4. Potatoes

Potatoes are the richest source of carbohydrates and complex sugars, so they are often recommended for people who want to gain weight quickly. Potato chips cooked in pure oil or potato sandwiches should be consumed as a snack between meals. Fried or baked potatoes are an effective way to gain pounds. Store-bought chips or other processed potato products should be avoided. They contain unsaturated, or trans fats, which do not provide any nutritional value for the body.

5. Pasta and noodles

These products can be prepared different ways. These are tasty, high-calorie, reliable sources of carbohydrates. Pasta is very affordable. It will be healthier to cook them with a lot of vegetables, which will provide required quantity vitamins and minerals.

6. Dried fruits

Dried fruits are very rich in fiber. In addition, dried fruits are record holders for the content of vitamins and microelements necessary for general health and strengthening muscle tissue. Being very high in calories, dried fruits will provide the very excess energy needed to increase body weight. Dried fruits also help remove excess fat deposits. Dried fruits can be eaten throughout the day, but be sure to drink enough fluids to avoid dehydration. Whole, unprocessed dried fruits are what you need to eat to gain weight. Store-bought bananas are not considered healthy dried fruits, as they are full of unhealthy fat.

7. Beef

Beef is high in protein. The amino acids contained in protein are the material for building muscle tissue. In addition, calories from protein provide 15 to 20 percent of the body's energy needs. Beef is a source of iron and zinc, which play an important role in building muscle mass. Cow meat contains creatine, which ensures the absorption of iron. Lean beef is great for increasing muscle mass.

8. Smoothie

Smoothies are a great option to increase your calorie intake without adding too much solid food to your diet. Smoothies can be prepared by combining bananas, cashews, butter, mango, soy and coconut milk, honey, strawberries, and yogurt in various ways. To prepare a 400-calorie snack, just take fresh fruit, nut butter, cow's milk and yogurt.

9. Butter

This one is fragrant, tender and delicious. milk product contains saturated, monounsaturated and polyunsaturated fatty acids. The oil is a source of vitamins A, B12, E, K2, and D, minerals such as calcium, phosphorus, and potassium, Omega-3 and Omega-6 fatty acids. Butter has about 100 calories per tablespoon, which will definitely help. get better. But remember that excessive consumption of oil can negatively affect your health, so it is not recommended to consume more than two tablespoons of this product per day. When your weight gain goal is achieved, you should reduce your oil consumption to one spoon or even consume the product every other day.

10. Bananas

Banana is one of the healthiest and most nutritious fruits given to us by nature. It is rich in carbohydrates, fats, Omega-3 and Omega-6 fatty acids, calcium, potassium, phosphorus, vitamins A and C, folate, fiber, natural sugar and protein. One banana contains on average about 90 calories. Two bananas a day will be enough for people who want to gain weight or simply maintain their health.

11. Cheeses

Cheese is a high-calorie fermented milk product. There are about three hundred varieties of cheeses that differ in taste and can also transform the taste of other dishes. It is a good source of calcium, phosphorus, potassium, magnesium, vitamins A and D, folic acid, choline, fats and fatty acids such as Omega-3 and Omega-6. On average, 100 g of cheese contains about 400 calories. Include cheese in your diet to gain weight and strengthen your skeletal bones.

12. Legumes (lentils, peas, beans, soybeans)

Beans are rich in protein, which is essential for building muscle. Beans are also a valuable source of vitamins, minerals, Omega-3 and Omega-6 fatty acids. Per hundred grams of product there are 116 calories in lentils, 333 calories in beans, 364 calories in peas and 446 calories in soybeans.

13. Eggs

Eggs are very nutritious. It is a good source of protein, fat, vitamins A, D, folic acid and choline, as well as minerals such as calcium, selenium, phosphorus and potassium. One boiled egg contains 75 calories. In order to gain healthy weight without excess fat, it is better to eat one hard-boiled or soft-boiled egg. Eggs should not be overused; they contain a lot of cholesterol. Two eggs per day is the maximum; after gaining weight, you should reduce your intake to one egg per day.

14. Fish

Fish is rich in proteins, Omega-3 and Omega-6 fatty acids, and minerals such as potassium, phosphorus, magnesium and calcium. Fatty fish, which contain Omega-3 fatty acids, reduces the level of “bad” cholesterol. The calorie content of this product is on average 200 calories per 100g of weight. Eating fish promotes the formation of muscle mass due to the large amount of protein. The list of healthy varieties that help you gain weight includes salmon, tuna, mackerel, sardinella, anchovy, trout, and sardine. It is best to bake or grill fish. If you really want fried fish, you can cook it, but do not overcook it.

15. Dark chocolate

Dark chocolate is a good source of fat, protein, magnesium, manganese, phosphorus, potassium, calcium, copper and iron, as well as vitamins A and K. It is a good substitute for milk chocolate as dark chocolate helps maintain normal blood pressure, protects against cardiovascular disease diseases.

16. Granola

Granola is a mixture of baked oatmeal, puffed rice, nuts, honey and brown sugar. One hundred grams of the product contains 471 calories. Granola is rich in carbohydrates, fats, proteins, calcium, magnesium, potassium, phosphorus, folic acid, vitamins E, K and A. A serving of granola is an excellent option for breakfast. You can eat granola as a dessert or snack between meals.

17. Peanut butter

Delicious, high-calorie pasta is a good source of carbohydrates, fats, proteins, Omega-3 and Omega-6 fatty acids. Contains many minerals such as calcium, potassium, phosphorus, magnesium, iron and copper, as well as vitamins such as vitamin E, niacin, folate and choline. Suitable to replace regular butter. One hundred grams of peanut butter contains 588 calories. Eating pasta will help you gain weight and prevent colorectal cancer.

18. Fruit juices

Fruits are rich in vitamins, minerals and natural sugars. Fruits such as grapes, mango, strawberries, peach and pomegranate contain a lot of juice, the consumption of which will help in gaining a healthy weight.

19. Whole/Soy/Almond milk

Whole milk is good for those who want to gain weight. It is rich in fats, carbohydrates, proteins, natural sugars, potassium, phosphorus and magnesium, as well as vitamins A, D, folate and choline. One cup of undiluted milk contains 103 calories.

If you are lactose intolerant, you can consume soy milk, which has the same nutritional value as cow's milk. Almond milk is another healthy alternative to regular milk. It has slightly fewer calories and is rich in protein, calcium, vitamins A and D. Milk is very useful for increasing muscle and bone mass.

20. Whole grain bread

Whole grain bread is much healthier than white flour bread. Energy value A slice of whole grain bread is 130 calories. This bread is rich in folate and choline, calcium, magnesium, potassium and phosphorus. It is a good source of healthy fats, carbohydrates, proteins, and fiber. Whole grain bread is often consumed as part of a weight loss diet, but it can also be used to increase body weight if consumed in fairly large quantities. You can make sandwiches with whole grain bread, this will give you the opportunity to noticeably gain weight within a few weeks.

21. Cornbread

Corn bread is good for weight gain. It has a high glycemic index (1 slice of cornbread has a glycemic index of 110) and is a good source of fat, protein, vitamin A, calcium, phosphorus, potassium, magnesium and iron. This is a healthy high-calorie product: 100 grams of bread contains about 300 calories.

22. White meat

Chicken and turkey are considered white meat. Often recommended for weight loss chicken breasts without skin, they are low-calorie. But if your goal is to gain weight, then you can eat chicken with skin once a week. Chicken and turkey are good sources of protein, vitamins such as choline, vitamin A and niacin, and minerals such as phosphorus, potassium, calcium, magnesium and selenium. One hundred grams of chicken contains 239 calories, and 100 grams of turkey contains 104 calories. White meat is grilled, baked, fried or cooked in soups.

23. Shrimp

Shrimp is a good source of protein, fat, vitamin A, choline, Omega-3 fatty acids, potassium, phosphorus, calcium and magnesium. One hundred grams of shrimp contain 99 calories. The best way cook shrimp - fry them in a shallow bowl along with vegetables on butter. You should not eat shrimp too often, they are rich in cholesterol.

24. Oatmeal

Oatmeal or oatmeal is an ideal breakfast for those who want to lose weight. But oatmeal can also contribute to weight gain as it contains many carbohydrates, fats, proteins, minerals and vitamins. One hundred grams of oatmeal contains 68 calories. It is best to eat oatmeal with whole milk and dried fruits.

25. Whole yogurt

Whole yogurt is a great aid in weight gain. It is rich in fats, carbohydrates, proteins, Omega-3 and Omega-6 fatty acids, vitamin A, folate, calcium, magnesium, phosphorus and potassium. A glass of whole yogurt will add 149 calories to your body. Whole-fat yogurt will help you gain muscle mass and strengthen your bones. Have yogurt after lunch. You can also consume flavored yogurts, the sugar they contain will add calories to your diet.

26. Vegetable oil

Vegetable oils such as olive, soybean, palm and peanut are good sources of fats and fatty acids. These oils do not contain harmful trans fats and are suitable for healthy weight gain. One tablespoon of olive or peanut oil contains 119 calories. A tablespoon of soybean oil contains 102 calories, palm oil - 120 calories. The oils can be used to dress salads, fry and bake with them.

27. Mayonnaise

This yummy is ideal for underweight girls. Mayonnaise is rich in fats, carbohydrates, proteins, vitamins K, E, Omega-3 and Omega-6 fatty acids, and potassium. Homemade mayonnaise is usually made from eggs, but vegetarian mayonnaise is also available. One tablespoon of mayonnaise contains 94 calories. You can dip food in it, spread it on bread or dress salads. The missing kilograms will be gained very quickly.

28. Ice cream

Good news for ice cream lovers! This dairy product contains ample amounts of fat, carbohydrates, calcium, potassium, phosphorus and vitamin A. A serving of ice cream contains 207 calories. Various fillers and additives make it even tastier and higher in calories. This promotes rapid weight gain when consumed regularly. However, you shouldn't eat ice cream too often either. Eating cold foods is not advisable for sinusitis, coughs and colds.

29. Salad dressing

To dress the salad, you can use mayonnaise with vegetable oil - the most high-calorie foods for weight gain, which contain large amounts of fat, carbohydrates, minerals and vitamins. After adding the dressing, the salad can be decorated with grated cheese.

30. Wheat germ

Wheat germ can help build weight as it is rich in fat, carbohydrates, fiber, protein, iron, magnesium and vitamins C and B6. One hundred grams of germs contain 385 calories. It is best to consume wheat germ as a decoration for desserts, along with oatmeal or granola.

B. Supplements for Weight Gain

Nutritional supplements also play an important role in weight gain. However, such additives will not work on their own. They must be combined with high-calorie and nutritious foods and exercise. Below are the best supplements that are used for weight gain:

31. Protein powder (protein)

Proteins are the building material for muscle tissue. In order for the scale to show an increase of half a kilo, you need to consume 1 gram of the supplement daily. High quality protein powder provides weight gain by providing the body with the building blocks for our body.

32. Creatine

This is another weight gain supplement that promotes the production of adenosine triphosphate during intense physical activity. Responsible for muscle contraction, creatine plays an important role in ensuring high rates of muscle growth.

33. Leucine

Essentially, it is an amino acid that promotes muscle tissue repair. Leucine can be found in many BCAA supplements. This supplement should be considered for weight gain at a faster rate.

34. Waxy corn

Another nutritional supplement that promotes rapid absorption of carbohydrates, increases insulin levels and promotes glycogen saturation. This supplement is quickly digested and helps transport proteins and amino acids into muscle tissue. One of the advantages of this sports nutrition is its easy absorption. digestive system. If you feel nauseous after a hard workout, waxy corn can be mixed and consumed in any smoothie.

The entire list of foods and sports nutrition listed above will help you gain weight, but first you need to consult your doctor to find out how many kilograms you need to gain. Whether you are a man or a woman with a naturally thin build and an ectomorph type, be sure to follow the diet plan suggested by your doctor or nutritionist. Excessive consumption of proteins, fats and carbohydrates can ultimately lead to obesity, which is fraught with complications for the cardiovascular system.

Share your stories if you know how to eat to gain the missing weight. Also, if you would like to add to our list of weight gain foods and supplements, please leave a comment below.