10 Healthy Foods to Gain Weight Fast

Most girls are united by a common problem - dissatisfaction with their own figure. Many representatives of the fair sex follow strict diets in order to look as if they stepped off the cover of a glossy magazine. At the same time, while the overwhelming number of women are trying to lose their pounds, there are ladies who are trying to gain them. In this article we would like to talk about how to quickly gain weight in order to look more feminine and attractive. You will learn what rules you should follow in order to get better. Read it carefully and use the tips provided. We guarantee that you will succeed!

Why many people don’t gain weight: reasons for being thin

Why can't you get better? If you follow a daily routine, try to eat normally and still don't gain pounds, certain health problems are likely to blame.

1. It is possible that you cannot gain weight due to problems with the gastrointestinal tract . With gastrointestinal diseases, the following symptoms are observed: loss of appetite, poor absorption of food, problems with stool, etc. As a result, due to all the above, you are unable to recover. To get out of the situation, just consult a doctor: diseases are often treated with special diets and medications.

2. If you have a severe curvature of your spine near your digestive system, it may make it difficult to gain weight. In this situation, you should seek help from specialists. The problem can be eliminated with therapeutic massage and some physical exercises. The process of correcting the spine is quite long, and therefore you should be patient.

3. Also, many ladies cannot gain weight due to certain psychological problems . Because of them, representatives of the fair sex often deny themselves food, they lose their appetite and their metabolism is disrupted. To get better, you need to identify the root cause of such problems and eliminate it.

4. Causes of thinness may include excessive consumption of alcohol and caffeine , as well as smoking . By getting rid of bad habits and reducing the number of cups of coffee you drink every day, you can gain weight fairly quickly.

Sample menu for weight gain

Breakfast

Option 1. Sweet coffee with cream, a bun and toast with jam.

Option 2. Hercules with honey, with nuts and pieces of fruit.

Option 3. Rice milk porridge with butter, fruit.

Lunch

Option 1. Pie with meat or vegetables.

Option 2. Pasta with meatballs.

Option 3. Omelet with cheese, tomatoes.

Option 1. Fish soup, macaroni and cheese, white bread.

Option 2. Soup with pasta and meatballs from beef and pork, with sour cream. Vegetable salad, white bread.

Option 3. Borscht with sour cream, mashed potatoes with fried fish.

Afternoon snack

Option 1: Popsicles, sunflower or pumpkin seeds. Fruit yogurt, banana.

Option 2. Sandwich with ham and greens.

Option 3. Milk with oatmeal cookies, gingerbread.

Option 1. Meat baked in the oven, with vegetable salad, bread. Fruit dessert with honey.

Option 2. Fish with rice, bread, fruit.

Option 3. Buckwheat with milk, dried fruits, bread and butter.

Second dinner

Option 1. A glass of full-fat milk.

Option 2. A glass of fermented baked milk or kefir.

Option 3. Yogurt.

It is important to combine a weight gain diet with exercise.

How to gain weight for a girl: eat right

To gain weight quickly at home, you must first eat right. The point is very simple: if you want to gain weight, you need to consume more calories than you expend. There is a theory of somatotypes, according to which there are three types of human physique:

• ectomorph (naturally thin bones, fast metabolism and tendency to be thin);
• mesomorph (naturally athletic and fit body, quickly gains muscle mass);
• endomorph (large bones, tendency to be overweight due to excess fat deposition).

In 90% of cases, a thin girl is an ectomorph, and therefore she needs to eat a large amount of high-calorie foods. However, you can’t eat just anything, otherwise you can seriously damage your health. We bring to your attention a list of products that, when consumed, will quickly gain the desired weight:

• Sour cream (25% fat). It is very quickly absorbed by the body and saturates it with fats, which are so useful for life.
• Rice, buckwheat. These cereals have quite a lot of calories. They contain slow carbohydrates, which give the body energy for a long time, and therefore it is recommended to eat them for breakfast.
• Flour products. Cakes and pastries are something you can treat yourself to. Just be careful: don't catch the eye of your girlfriends who are on a diet. It is known that sweet foods are high in calories. It also contains fast carbohydrates, which are absorbed in the shortest possible time and supply the body with energy for a short period of time.
• Butter. It contains many vitamins and beneficial nutrients. Eat butter sandwiches for a few weeks and your cheeks will definitely appear. Just do not abuse this product, otherwise you will develop heart problems.
• Fruits. It is advisable that you eat as many high-calorie fruits as possible. Bananas, mangoes, and persimmons contain many calories and healthy vitamins. They will improve your digestion and help you gain lost weight.
• Meat. If you play sports, your muscles definitely need meat. It supplies the body with animal protein, which is so necessary for building muscles.

For those who want to get better: useful tips

1. Simply increasing the size of portions and increasing the amount of carbohydrates consumed is the main mistake of those who want to gain weight quickly. Such a diet will lead to problems with the gastrointestinal tract and can even cause aversion to food, fraught with anorexia. Increase your caloric intake slowly, by 200 calories per day. The basic principle of a weight loss diet is to eat more calories than you burn.
2. Establish split meals - at least five to six meals a day every 3-4 hours. It is important to approach the new regime smoothly: you are used to eating 3 times a day - first introduce the fourth snack, then accustom yourself to the fifth, sixth. You must be comfortable, otherwise your body will experience stress.
3. Half an hour before meals, drink a glass of vegetable or fruit juice, but try not to drink during the meal itself. Drink drinks between main snacks to provide extra calories.
4. Juices stimulate appetite, which is very important when gaining weight. Non-alcoholic beer is also shown in reasonable quantities. It stimulates the production of gastric juice and bile, helping the gastrointestinal tract, therefore it is indicated for low acidity.
5. Forget about fast food, canned food, fried foods, refined foods, lard - such food, and even in large quantities, will lead to obesity and digestive problems. You need to get your weight back to normal, not become fat.
6. Breakfast should not be a quick snack, but a complete meal. Scientists have proven that optimal saturation of the body with carbohydrates and proteins occurs precisely thanks to the first, morning meal.
7. Be sure to restore your sleep patterns and regulate your psychological state. This is especially important if you are pregnant, because weight loss will affect not only the mother, but also the baby. The support of parents, friends, and a loved one during a period of weight gain cannot be overestimated. In severe cases, such as anorexia nervosa, modern psychotherapy can help.

How to get better quickly for a woman: training is the key to success

Let's be honest: you can gain weight and get a completely different result than you expected. Most of the kilograms can go to your sides and stomach, which will not increase your attractiveness at all. To prevent this from happening, you need to give your body loads. For what? It's simple: when you load a muscle, for example, the gluteus, it requires more nutrients to recover. Thus, the food you eat will be used to restore the “damaged” muscles. If you pump your chest, butt, back, arms and legs, most of the mass will be deposited in these parts of the body, and not on the sides and stomach.

To effectively gain weight, we recommend that you do:

• squats with a barbell (good for your butt, legs and back);
• lunges with dumbbells (pumps up the butt and legs);
• bench press (pumps up the chest);
• deadlift (good for the back) and other exercises.

A fitness trainer will provide you with a complete list of physical exercises. We recommend that you do not spare money on an instructor, especially if you have never played sports before. A specialist will not only create an individual nutrition and training program, but will also help you do the exercises correctly, which will make them most effective.

At the same time, don’t be afraid to “pump up.” You will not look very pumped up simply because there is not enough testosterone in your body. You definitely won’t get a mountain of muscles with the help of training, but you can gain weight and acquire the desired shape.

Weight Gain Products

Squirrels

To gain weight, your body needs the main building material - protein. Remember how breastfeeding babies recover quickly? They absorb a volume of milk equal to 1/5 of their body weight per day.

A young body needs more calories to develop. Girls under 25 years old need about 2000 cal per day with a sedentary lifestyle, about 2400 with an active lifestyle. When gaining weight - at least 3000.

It is no coincidence that one of the ways to gain weight for a girl with acute weight loss is to regularly consume 3 glasses of infant formula. Or a more familiar drink - full-fat milk (cow's, goat's, and if you can get it - high-calorie and nutritious buffalo milk).

Your diet must include:

• dairy products: country or store-bought sour cream 25% fat, butter, cottage cheese, kefir
• chicken and quail eggs, and nutritionists allow the consumption of two to eight eggs per day when building muscle mass
• seafood and fatty fish, which must be included in the diet at least twice a week, as an option, fish oil
• first courses of beans: peas, beans, lentils
• meat: chicken, pork, veal, turkey

Carbohydrates

A variety of porridges cooked in milk and butter will help you gain weight without harming your health. A good option is rice, which will help saturate the body with carbohydrates. To increase the calorie content of the dish, you can cook the cereal in broth.

Feel free to introduce pasta and white bread into your diet. Many plump women may be jealous, because delicious baked goods will not harm you. However, don't overdo it! The amount of carbohydrates introduced into the diet for weight gain should not exceed 55% of all food eaten daily.

Chocolate

From time to time you can treat yourself to high-quality dark chocolate based on natural cocoa butter. It is better to avoid sweets with trans fats.

Vegetables

When preparing dishes, add more vegetables, stew them, boil them, bake them, and eat them in salads. It is recommended to actively introduce into the menu not only potatoes rich in starch, but also melons, cabbage, beets, and carrots. In vegetable salads, add sour cream or olive oil, which contains a lot of vitamin E - a stimulator of good metabolism.

Weight Gain Products

When gaining weight, you need to increase the amount of proteins and carbohydrates. They contribute to the appearance of missing kilograms, forming muscle mass and supplying the body with energy.

So, most of the protein in the diet should be animal protein, that is, meat. It is needed to build muscle mass. To ensure that the component is quickly absorbed, it is recommended to use it in the form of cutlets, meatballs and pates. See what other protein foods you should eat when gaining weight.

• dairy products: sour cream 25% fat, butter, cottage cheese, kefir;
• chicken or quail eggs - from two to eight eggs per day;
• seafood and fatty fish - at least twice a week;
• legumes: peas, beans or lentils;
• meat: chicken, pork, veal, turkey.

Among carbohydrate foods, you should pay attention to a variety of cereals, pasta, rice, and bread. Porridge can be cooked with broth or milk, thereby increasing its calorie content.

• bran bread;
• cereals;
• oatmeal;
• peas;
• buckwheat;
• fresh fruit juice;
• Red beans;
• lentils;
• fresh fruits;
• black chocolate.

Remember : the amount of carbohydrates in the diet for weight gain should not exceed 55% of all food eaten daily.

Don't forget about fats. They are also necessary for the body. The daily rate is -10-20%. In this case, it is better to give preference to fats of vegetable origin - butter and ghee, for example.