“Recovering 10 kg in a day is normal.” How martial arts decided to reform weigh-ins

How to quickly gain weight, for example by 10 kg and is it useful?

How to get better quickly? First of all, don't expect to gain 10 kg in a month. As with weight loss, the process must continue to allow the body time to adjust to the new weight.

Gaining weight too quickly overloads your metabolism and can cause it to slow down significantly. Ailments such as diarrhea, nausea and vomiting may also occur. A stretched belly will mean that you will need a lot of food even after reaching your dream weight. This, in turn, can lead to further weight gain and unwanted effects.

Gaining weight too quickly does not allow skin cells to reproduce properly. The process of stretching it is too slow, which can lead to the appearance of stretch marks. In turn, they are very difficult to eliminate and almost always leave unsightly scars on the body. Therefore, gaining weight too quickly is harmful to your body and appearance.

How can you gain weight and stay “healthy”?

How to gain weight quickly and healthily? To gain weight without putting unnecessary strain on your body, it is best to increase your daily calorie intake. However, increasing the energy value of food should occur gradually, preferably in two stages, so as not to throw too much food into the digestive system at once.

First, introduce foods into your diet that will increase its nutritional value by about 300 kcal. After about a week, you can increase this value to 400 and then to 500 kcal. Thanks to this, you will not shock your body and you will have time to get used to large portions.

The weight gain menu should provide the body with approximately 3000-3500 kcal per day, depending on the initial calorie content. The first and second breakfast and lunch should be the most nutritious, as they provide energy for the whole day. Afternoon tea and dinner should be lighter and based on easily digestible foods.

To gain weight, use sports nutrition

Nowadays, it is not a problem to purchase a quality gainer. A large assortment and affordable prices make it an excellent assistant in weight gain. I recommend choosing a gainer that is high in carbohydrates (20-40%) and has a variety of contents. The protein in the purchased protein should be represented by several varieties: whey, soy, casein and others. And carbohydrates - complex and varied types, and not just sugar.

You should take a serving of this drug containing 20-50 g of protein at least once a day (depending on your body weight). Protein powder can also be added to dishes that are in harmony with its taste, such as cottage cheese, muesli with milk, etc.

All this will increase the nutritional value of your daily diet, which will certainly manifest itself as an increase in body weight. The following protein intakes can be considered successful: immediately after strength training and immediately before bed.

Creatine is a very useful supplement for weight gain. It helps increase strength gains in training, which accelerates muscle gain and overall body weight.

Diet for weight loss - what products should it consist of?

A diet leading to weight gain must, first of all, be balanced and based on healthy, quality foods. It is not recommended to eat a lot of sugar and fast food, because this only leads to increased body fat. A weight loss diet should be tailored to your taste and individual needs. Much depends on what result you want to achieve and how active your lifestyle is.

If you do not exercise every day and exercise on holiday, it is best to choose proportions similar to those contained in a balanced diet. So, your diet should be 15% protein, 55% carbohydrates and 30% fat. You can also use these proportions after finishing the diet, of course, reducing the amount of food consumed.

However, if you are a physically active person and it is important for you to gain muscle mass, you can stretch these proportions a little. It is best to increase the amount of protein to 20-25%, reducing the amount of carbohydrates by 5-10%. This solution allows your body to better utilize the nutrients supplied. Protein is a building block of muscle, which is why it is so important to provide it in the right quantities.

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.

What to eat to gain weight?

A diet that allows you to gain weight should consist of high-quality, as little processed foods as possible. Contrary to appearances, eating fast food and sugary drinks does not speed up weight gain. These are only high-calorie clogs that accumulate in the form of fatty tissue. So, what should you eat to gain weight?

protein – preferably of animal origin. Dairy products, lean meats, and fish are all rich in nutrients and are the building blocks of muscle mass. The daily menu should include lean meat, fish, cottage cheese, natural yogurt and milk. Dairy products consumed should be full fat.
carbohydrates - in the form of fruits, flour products, rice and cereals. Both simple and complex carbohydrates are a source of energy and also reduce the level of bad cholesterol in the body.
fats – supplied mainly in the form of food additives, such as butter, oil, olive oil. It's also worth remembering that many foods already contain a certain amount of fat.
vitamins and minerals are necessary for the proper functioning of the body and good health. You'll find a lot of them, especially in fruits and vegetables.
water – adequate hydration of the body is very important during a “mass” diet. Every day you should drink about 1.5-2 liters of liquid in the form of not only water, but also fruit juices, coffee or tea.

How to gain weight quickly?

How to gain several kilograms in a short time? Unfortunately, instant weight gain is not possible. Normal weight gain is between 0.5 and 1 kg per week, which is similar to weight loss. To speed up the process a little, you can use healthy and natural calorie bombs.

Nuts and seeds are a rich source of fats and vitamins, and at the same time contain many calories (walnuts 650 kcal / 100 grams). They're perfect as a healthy snack or as a topping for yogurt or smoothies. Dried fruits, such as apricots, raisins or plums (240-300 kcal / 100 grams), can be used in a similar way.

Some fruits are also natural calorie bombs. Bananas, grapes and avocados are considered the highest calorie foods in this nutrient group. You can eat them as a snack or as an addition to other meals, in the form of a smoothie or fruit salad.

If you want to treat yourself to a protein calorie bomb, be sure to eat fatty smoked fish. Eel, salmon, mackerel or halibut go well with black bread and can be a separate dish. Eating smoked fish after exercise will provide your body with the right dose of protein and at the same time increase your daily energy balance.

Of course, remember to treat the above foods wisely and only consume them 1-2 times a week. Otherwise, unused nutrients may accumulate as fat tissue or cause uncontrolled weight gain. This, in turn, can lead to sluggish digestion and stretch marks.

The best exercises for gaining mass

To gain weight, a guy to use the most simple and at the same time effective basic exercises. They allow you to work out muscle groups and provide the necessary fiber growth.

These include:

squats;
deadlift;
dips;
pull-ups;
bench press;
standing press;
bent over barbell row.

For people who find the barbell uncomfortable, you can replace the exercises with it with similar ones, but using dumbbells. Efficiency will not suffer from this.

In order to gain weight for a girl, no additional conditions are required. However, the list of exercises will need adjustments. So, it is better to replace pull-ups with pull-downs of the upper block to the chest. Dips can be replaced with push-ups.

Additionally, you can include in the set of exercises the leg press on the machine, lunges, and plie squats.

How to gain weight - the most effective methods

How to gain weight if you are underweight? First, basic blood and hormonal tests should be performed to rule out the presence of diseases that lead to weight loss. Certain medical conditions, such as an overactive thyroid, peptic ulcers, and some types of cancer, severely limit the absorption of nutrients into the body. Thus, they block the possibility of weight gain, which often leads to rapid weight loss.

If you have ruled out diseases and cannot gain weight on a balanced diet, be sure to consult a nutritionist. He will create a personalized nutrition plan for you, including your preferences, medical conditions (if any), activities and the goal you are pursuing. A nutritionist will tell you which foods you should eat more often and which you shouldn’t eat at all during the diet.

Between meals, reach for fruits and freshly squeezed juices. The fructose they contain stimulates appetite and initiates the secretion of digestive juices. You should not drink water before meals, because it will fill your stomach and give a deceptive feeling of fullness.

It is also worth including lactic fermentation products such as buttermilk, natural yogurt or kefir in your daily diet for weight gain. They contain easily digestible protein and can be added to meals or as a snack in between.

To consistently increase body weight, you should eat 6 times a day. It is important that food enters the body at regular intervals, approximately every 2-3 hours. The dishes themselves should be balanced and have a similar calorie content. In the morning, you should give your body more carbohydrates to get energy to start. In the evening, it is better to add easily digestible salads, lean meat or a ham sandwich. For dinner, a thick cream soup or fruit cocktail is suitable.

Try to eat at the same time every day. In this way, you stabilize your metabolism and accustom your body to regular doses of food. Don't forget to have breakfast within an hour of waking up and dinner 2 hours before bedtime.

Eat right

In my consulting work, I often encounter this picture. A person complains of too low body weight. The most superficial analysis reveals that he eats almost exclusively fruits and vegetables, soups and juices, and coffee and cookies. And this “variety” is taken once or twice a day. And it is not surprising that his weight is 10 or even more kg below normal.

Medical nutrition standards were not created by fools! It is said that you should take at least 1 g of protein per kilogram of body weight. And if you gain weight, this figure should be even higher. I generally recommend taking in at least 1.5 grams of protein per kg of body weight. Just add a piece of meat, fish, poultry, egg, cheese, cottage cheese or nuts to each meal. And watch your weight for a month.

Thus, a person weighing 60 kg should consume at least 90 g of protein per day if he wants to gain additional weight

Calculator of proteins, fats and carbohydrates at your service.

The calorie content of food is also important. Tell me, how can you gain weight by taking 1200-1400 kcal daily? But an unimaginable number of “skinny women” eat this way.

To gain weight, you should take at least 40 kcal per kilogram of your own weight

Use the calorie counter to clearly see where you are missing.

How to increase calories? Very simple. Add vegetable oils, nuts, seeds, chocolate, fatty meats and fish to your regular diet. Naturally, you don’t have to drink glasses of oil :) Add them to salads and other dishes.

For a person weighing 60 kg, the daily calorie intake should be at least 2400 kcal if he is interested in gaining weight.

Diet for weight gain

Dieting to gain weight is no joke. Most women follow a weight loss diet throughout their lives. But they are also too thin and would like to gain a few pounds on a healthy diet. We advise them on what to eat so that their figure acquires the desired shape. Here are the diet rules for weight gain and the menu for the week.

A diet for weight gain , increasing body weight , is useful primarily for ectomorphics, but also for those who have lost a lot of weight due to illness, for example. Excessive weight loss usually occurs due to a deficiency of proteins, vitamins and minerals.

You can make up for this by eating a diet rich in grain products, fatty sea fish, vegetables and fruits. Three glasses of milk drinks are enough for the body to receive a daily dose of calcium. It is also important that the food smells of herbs that stimulate the appetite.

And for dessert? Instead of sweets, nutritious nuts, almonds and dried fruits. Recommended products in the diet: soft margarine (in cups); oil – preferably rapeseed oil without beech or olive oil; milk and yogurt, meat and lean meats.

The presented menu is intended for women with moderate physical activity who want to gain weight. The calorie content of the menu for the whole day is 2000-2300 kcal.

Monday

1st breakfast: 2 tablespoons of muesli with nuts, poured over a glass of milk, a slice of Graham spread with margarine, and a spread of white semi-fat cheese with green onions, apple, tea or coffee.
2nd breakfast: fruit yoghurt, a slice of crusty bread with margarine, a slice of fried veal on a lettuce leaf, several radishes, a glass of still mineral water.
Lunch: coarsely grated vegetable soup or frozen vegetable soup with onions, cumin, basil, a tablespoon of dill and a tablespoon of natural yogurt, pork loin, grated with marjoram and garlic, baked in a foil sleeve, puree: 2 potatoes and 3 tablespoons of milk, a bowl of chicory salad, red pepper, canned green peas, lemon juice, 2 teaspoons of rapeseed oil, a glass of plum compote
Afternoon snack: a quarter of cooked cauliflower with a tablespoon of lightly browned breadcrumbs on a tablespoon of margarine, a glass of kefir mixed with a glass of strawberries (fresh or frozen).
Dinner: 2 slices of whole grain bread, a slice of herring with olive oil, onion and a quarter of a lemon, kiwi, a glass of layered vegetable juice, rose tea.

Tuesday

1st breakfast: 2 slices of light bread with margarine and a hard-boiled egg, lettuce, a few slices of cucumber, half a grapefruit, cocoa.
2nd breakfast: a glass of buttermilk, 15 g of homogenized cottage cheese, sprinkled with raisins.
Lunch: frozen strawberry soup (boiled and blended), thickened with 2 tablespoons of milk and flour, with the addition of 2 tablespoons of pasta, 15 g of pollock fillet fried in oil, sprinkled with lemon juice, grated with fish seasonings, coated with flour, clean: 2 potatoes and 3 tablespoons of milk, a bowl of celery salad, a few rings of red and yellow peppers, a few green olives, 10 chopped almonds, lemon juice and 2 teaspoons of rapeseed oil, a glass of blackcurrant juice
Afternoon tea: 20 g boiled beetroot salad, chopped onion, garlic, pickled cucumber and 2 teaspoons olive oil, a piece of Wroclaw bun, mint tea.
Dinner: 20 g of boiled or boiled couscous (3 tablespoons of dry) with tangerine particles, halves of dark grapes, banana slices. Fill with half a glass of yogurt, a glass of perennial juice and tea.

Weight Gain Products

Foods are an important component for gaining muscle mass. You should eat 5-6 times a day. Splitting your meals is necessary, as otherwise the calories consumed at one time can easily turn into fat mass. Do not forget about a sufficient volume of liquid. Water consumption should be increased to 3 liters.

1.5 hours before class you should consume complex carbohydrates and proteins. After exercise, it is necessary to restore muscle glycogen reserves. Fast carbohydrates are useful for this, but it is better not to take baked goods.

Proteins are the building blocks for growth . The diet should include an average of 35% protein of total calories .

Carbohydrates are the main source of energy. Their amount should be present in the diet from 50 to 60%.

Fats allow you to build muscle and stabilize hormonal levels. It is worth consuming natural fats, especially vegetable ones. The required share in the diet is 15%.

Squirrels

The required volume of proteins is calculated according to the proportion of 1.3 g per 1 kg of body . Consume proteins of animal and plant origin. They are present in the following products: meat with a low percentage of fat, seafood, dairy products (especially cottage cheese ), eggs , legumes, cereals (barley, buckwheat, rice).

Carbohydrates

To ensure the body's energy efficiency, it is necessary to consume about 500-600 grams of carbohydrates per day. The diet should include 65% slow carbohydrates (vegetables, grains, fruits and legumes) and 35% fast carbohydrates - fruits with high natural sugar content, potatoes, rice, raisins, dates.

Fats

Fats saturate the body with essential amino acids for humans and are an important part of the diet . No more than 1 gram is required per kilogram of body. The diet should consist of 80% vegetable fats (nuts, seeds, oils from them), and 20% animal fats (cream, fatty fish, butter).

Sample menu for gaining muscle mass

During training, the body expends a lot of energy, and muscles are susceptible to microtrauma and stress. If the body does not receive the nutrients necessary for recovery, this can provoke the breakdown of muscle tissue rather than its growth.

Gaining weight requires self-discipline in nutrition. The best condition is split meals at 3-hour intervals.

Let's look at a sample menu for 7 days to increase muscle mass.

1 day.

Breakfast: apple, low-fat milk, buckwheat porridge.

Snack: low-fat cottage cheese, tea, honey.

Lunch: boiled rice, boiled turkey meat, dried fruit compote.

Snack: bananas, dark chocolate.

Dinner: baked fish, green tea.

Second dinner: natural yogurt.

Day 2

Breakfast: oatmeal with fruit and honey, milk, banana.

Snack: cottage cheese with raisins and a protein shake.

Lunch: durum wheat pasta, chicken, vegetable salad, a slice of bran bread, cocoa.

Snack: cottage cheese, low-fat kefir.

Dinner: boiled beef, rice, broccoli.

Second dinner: any fruit or berries.

Day 3

Breakfast: rolled oats, yogurt, cottage cheese.

Snack: apple, nuts, raisins, prunes.

Lunch: mashed potatoes, beef, carrot juice, banana.

Snack: fruit salad.

Dinner: cheesecakes with dried fruits, kefir.

Second dinner: canned beans.

4 day

Breakfast: three-egg omelet, milkshake with banana.

Snack: salad with vegetables and chicken.

Lunch: boiled buckwheat with turkey meat and green peas, two slices of whole grain bread, tea.

Snack: cottage cheese, low-fat sour cream, kefir.

Dinner: chicken soup, two sandwiches with cheese, cocoa.

Second dinner: protein shake.

5 day

Breakfast: cottage cheese, three boiled eggs, milk.

Snack: sandwiches with boiled fish, tea with lemon and honey.

Lunch: buckwheat with chicken cutlets, vegetable salad with beans, carrot juice.

Snack: nuts.

Dinner: fish with pearl barley, tea with lemon.

Second dinner: dried fruits.

Day 6

Breakfast: tuna salad with herbs, two egg whites, cheese sandwich, tea.

Snack: yogurt.

Lunch: beef with pasta, vegetable salad, dried fruit compote.

Snack: pumpkin porridge with apples.

Lunch: stewed potatoes with mushrooms, boiled lean meat, vegetable salad, tea with honey.

Snack: dates.

Dinner: seafood with vegetables and herbs, vegetable juice.

Second dinner: cottage cheese with raisins.

Day 7

Breakfast: wheat porridge, pear, cocoa.

Snack: fruit salad.

Lunch: cream soup, fish, rice, green tea with honey, grapes.

Snack: apple, two boiled eggs, almonds.

Dinner: veal, mashed potatoes, stewed vegetables, orange.

Second dinner: nuts.

The note. Half an hour after training, take protein, because during this period proteins are better absorbed (a protein shake made from natural ingredients is suitable), and after 1 hour - the main meal.

Wednesday

1st breakfast: 2 tablespoons of muesli with nuts in a glass of milk, a piece of graham spread with margarine, semi-skimmed white cheese and honey, an apple, tea or coffee.
2nd breakfast: natural yoghurt with dried fruits (dates or apricots) and walnuts or hazelnuts, a slice of Turkish bread, banana, coffee with milk.
Lunch: soup of 4 dried mushrooms, vegetable soup, grated on a coarse grater or frozen vegetable soup with onions, cumin, sprinkled with a spoonful of pearl barley, a spoonful of natural yogurt, spaghetti cooked on a coarse grater, covered with sauce. Sauce of stewed in olive oil: onion, garlic, chopped peeled tomatoes, basil, pepper, bell pepper and parsley, a glass of mineral water.
Afternoon tea: a few leaves of iceberg lettuce with thin slices of avocado, chopped almonds with balsamic vinegar and 2 teaspoons of olive oil, 2 slices of pumpernickel, a glass of chokeberry juice.
Dinner: Bean salad: green beans, herring in oil, chopped boiled potatoes, chopped red onion, chopped parsley, 2 teaspoons butter, hibiscus tea.

Thursday

1st breakfast: 2 slices wholemeal, 40 g sardines in oil, half a hard-boiled egg, half an avocado, tea or coffee.
2nd breakfast: fruit yoghurt (200 ml), a slice of bread with margarine, a slice of cheese on a lettuce leaf, cucumber slices, a glass of still mineral water.
Lunch: soup made from 15 g of peeled peas (cooked after soaking for several hours), 10 g of coarsely grated vegetables with onions, garlic, cumin, marjoram, turkey breast baked in foil with Italian herbs and butter , pure: consists of two potatoes and three tablespoons of milk, a bowl of Greek salad made with diced tomatoes, cucumber halves, feta cheese, red onion, several black olives, dressed with balsamic vinegar, two tablespoons of olive oil and basil, glasses of still water mineral water
Afternoon snack: a few dried apricots and plums, 10 grams of natural homogenized cottage cheese.
Dinner: buckwheat (2 tablespoons before cooking), a glass of buttermilk, scrambled eggs, half an orange, fruit tea.

Who is the weight loss diet for?

Sometimes it happens that due to various factors we do not provide our body with the necessary amount of nutrients. Many diseases are manifested by a decrease in appetite, sometimes stress or overwork also prevents us from eating nutritious meals regularly. The result is emaciation, which many people consider unattractive, but is most often associated with deficiencies and other negative health consequences. In such a situation, it is worth implementing even a simple weight gain diet to get the correct body weight.

In this situation, the weight gain diet for men is not much different from the diet for women. Gentlemen should only take care of a little more calories, but of course adapted to the lifestyle and type of work. Weight loss diets for teenagers are a slightly more delicate issue. Many teenagers dream of a fuller figure and a teenager with impressive muscles, but during adolescence the metabolic rate can be so high that it is impossible to force the calories consumed to accumulate in body weight. Choosing a radical diet with a very high calorie intake can be such a bad idea that it can lead to eating habits that persist even after your metabolism slows down. Then weight gain may exceed expectations.

How should the best weight gain diet work?

The basic premise of any diet is child's play: if you eat fewer calories than you consume, you lose weight, and if your body burns more, you gain weight. Unfortunately, this doesn't help. Especially in the case of weight gain, it is of great importance whether the increase in body weight is due to an increase in muscle or fat tissue, because this affects our figure. It's also worth remembering that gaining weight with the "fattier the better" approach is a recipe for problems with too much cholesterol, not to mention the carcinogenic effects of deep-fried and highly processed foods such as fast food.

Therefore, it is worth making a varied and healthy diet with so-called healthy calorie bombs. The number of meals is also important - it is suggested that there should be up to five per day, but slightly less, in order to constantly add energy and nutrients to the body. Physical activity is also key, because thanks to it we gain muscle tissue, which is the basis of a beautiful, elastic figure. As your weight gain diet progresses, you should gradually increase both your calorie intake and your level of physical activity.

Important

Not all diets are healthy and safe for our body. It is recommended that you consult your doctor before starting any diet, even if you do not have any health problems.

When choosing a diet, never follow modern fashion. Remember that some diets, incl. Low in certain nutrients or severe calorie restriction, a mono-diet can be debilitating, carry the risk of an eating disorder, and can also increase appetite, causing a rapid return to previous weight.

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.

What should you eat in your diet to gain weight?

As mentioned, fast food, sweets and salty snacks are not good building blocks for weight gain. When implementing a diet for weight gain, you should pay attention to the following products:

Dairy products such as milk, kefir, buttermilk, yogurt or cheese. As with any food, you should try to keep it as minimally processed as possible.
Lean meat, poultry, fish, preferably fattier ones.
Legumes are especially high in calories: chickpeas, lentils, beans, peas and beans. In a properly formulated meal, they will give you the same strength as meat, but they are easier to digest, so you avoid feeling heavy after eating.
The easiest way to get extra calories and nutrients is to add fat to your food. It should always be fat added cold at the end of cooking and it should also be of high quality. Olive oil, flaxseed oil, pumpkin seed oil and many other vegetable oils are recommended.
Nuts, dried fruits, seeds and pumpkin seeds are a great snack and a healthy calorie bomb at the same time. They provide a lot of nutrients and calories, taste great, and at the same time do not stretch the stomach walls due to their small volume.

Provide recovery and relaxation

In part, this point has already been discussed in the first two, when we talked about enhanced nutrition, which provides the body with energy and nutrients, and about strength training, where advice was given to train each muscle no more than 3 times a week.

I think there is no need to analyze the word restoration in detail. This is compensation for spent energy and nutrients, that is, the physical components of the body. But complete recovery is impossible without relaxation.

I would like to dwell on relaxation in more detail.

When we relax, not only our physical energy is restored, but also our mental energy. And this is extremely important, since it is mental energy that is the initial fuel for all other types of energy, such as health, good mood, creative flow, and the desire to become better.

The best way to relax is to get a full night's sleep. But there are other ways. For example: a short nap, a hot bath, meditation, a walk, vacation, communication with an “easy” and pleasant person. There are many other ways. And they all increase our internal energy. And, I believe, there is no need to explain in too much detail how a person’s high energy is connected with the quality of his life, with the ability to achieve his goals (including weight gain).

Many people are thin and weak for only one reason - they don’t know how to relax

Causes of underweight

1.1. Inappropriate diet

Underweight or underweight, according to BMI, below 18.5 kg/m2. It is most often caused by an improperly balanced diet containing too few calories relative to daily needs or too few individual nutrients (especially protein).

1.2. Hormonal disorders

In addition, underweight occurs in people with hormonal disorders, such as hyperthyroidism, which occurs with an accelerated metabolism.

1.3. Chronic diseases

Body weight deficiency also occurs in chronic patients - cancer, hepatitis, pancreatitis.

Too low body weight also occurs in diseases of the digestive tract with impaired absorption and digestion, such as Crohn's disease, celiac disease, ulcerative colitis.

Diet principles for weight gain.

People who want to gain weight should first eliminate diseases that can cause weight loss and change their diet.

A high-calorie diet provides the body with more than 2500-3000 kcal per day and contains a surplus of calories relative to needs. A weight gain diet increases the number of calories by about 500-700 relative to the daily requirement.

The content of proteins, fats and carbohydrates increases equally.

On the other hand, people who want to increase muscle mass and exercise actively increase their carbohydrate content (55% of calories) and protein (up to 25% of calories). Simply increasing the amount of protein will not lead to increased muscle mass, since carbohydrates are also necessary for proper muscle function.

You must eat regularly. It is best to eat five times a day, and the last one is the sixth one before bed.

When preparing dishes, we have complete freedom in the methods of cooking, baking and frying.

A high-calorie diet allows you to gain from half to a kilogram in a week, since faster weight gain can negatively affect your health.

Weight gain through nutrition

The very first and most correct step to gaining weight, gaining good health and, in the long term, building good muscle mass is proper nutrition.

But if you eat a lot and still remain thin, then you must have made a common mistake among young people - overestimating the quality of the food you consume. This is common to all people with a thin physique. But the fact is that all food, be it fast food or snacks sold in stores, often does not meet the body’s needs for a certain amount of calories.

If the energy value of these products is kept at a certain and acceptable level, then the ratio of proteins, fats and carbohydrates contained in this food does not meet the needs of the body. By eating this way, you will not only not be able to gain weight quickly, you will not even be able to get off the ground.

Therefore, in order to get the desired result and become several kilograms heavier, you will need to be responsible about what, when and how much you eat. A specialist in this field can help you with this - a doctor or trainer, or a specialized Internet resource where you can calculate the required amount of food and consider its quality.

Real food is beneficial only if it is consumed wisely and in strictly calculated quantities. You also need to get used to the estimated number of calories consumed. How well nutrients will be absorbed depends on this.

The fact is that if you immediately switch to a food consumption pattern:

number of calories 45 times body weight,

you will simply pass it on. It will be almost impossible to eat that much food at once and get the maximum benefit from it, unless you have an extremely fast metabolism and ALREADY consume that much energy.

Otherwise, you should start with small portions and eat until you feel full. But from the very beginning, get used to a stable pace - eating every 3-4 hours. This rhythm of nutrition suits almost everyone - it will not leave you hungry and will keep you in good shape all day. In addition, by eating this way, you eliminate the possibility of overeating in the evening or skipping breakfast, which is an unacceptable and unforgivable mistake when following a diet.

What is

The protein in the diet for animal recruitment must be of animal origin. We eat:

fish
beef meat
Domestic bird

With milk and milk products we can afford higher fat content, e.g.

natural yogurt
white cheese
milk 3.2%
cheese.

Simple carbohydrates are glucose and fructose, which are found in fruits and fruit juices. In addition, an appropriate amount of vegetables should be included in the diet, as they are a source of vitamins and mineral salts. It is best to eat fruits and vegetables every 1-2 days.

We supply the body with calories through complex carbohydrates. A large number of them are located in:

cereal
rice
potato
light and whole grain bread

In addition, people who play sports should pay special attention to the presence of flavonoids in their diet, which remove excess free radicals that can damage many organs and accelerate the aging process of the body.

The most flavonoids contain:

parsley
horseradish
red pepper extract
green tea infusion.

Sweets should be avoided in the diet.

In addition, you should drink about 1.5 liters of water in the form of mineral water, tea (preferably green), and fruit juices.

Weekly menu of a gaining diet.

1 DAY

Breakfast:

The first day we start with an omelette of 2 tablespoons of milk and 2 eggs with ham and 3 tablespoons of peas. For the omelet, eat two slices of whole grain bread with margarine. For lunch we drink a glass of milk and eat a yeast roll with cheese.

Dinner

For dinner, make mushroom soup from whipped dough. The second course is pollock with half a bag of rice and a salad of carrots, sauerkraut and apple.

Tea

For afternoon snack we have your favorite flavor of custard, 4 chocolate covered biscuits and a glass of fruit juice. For dinner, 3 potato pancakes baked with mozzarella and tomatoes.

Dinner

Before bed, you can eat half a bowl of grahams with peanut butter.

DAY 2

Breakfast

Breakfast on the second day is a bowl of porridge with milk, a piece of bread with butter, bell pepper and cottage cheese. For lunch we eat two pieces of toast with cheese, tomato and ham and drink a glass of tomato juice.

Dinner

For dinner, the first course is tomato soup with rice, whipped cream, and the second course is a baked chicken leg with potatoes and red cabbage salad.

Tea

Afternoon tea can be served with homogenized cheese and vanilla wafers. Dinner – yogurt with fruits and nuts.

Dinner

At the end of the day we eat another half of the gram with honey.

DAY 3

Breakfast

We start the third day with two sausages with two buns with butter, cottage cheese and tomato. To do this, drink a glass of banana juice.

Lunch

For second breakfast we have about 15 strawberries with cream and sugar.

Dinner

For dinner we prepare vegetable soup with noodles and potato dumplings in tomato sauce.

Tea

Afternoon tea is yoghurt with banana and kiwi and a slice of bread and butter.

Dinner

For dinner, three cottage cheese pancakes and fruit juice. Before going to bed, drink a glass of cocoa.

DAY 4

Breakfast

On the fourth day for breakfast we make a salad of cold cuts, cheese, eggs, pickled cucumbers and mayonnaise. In addition, we eat bread (two slices) with butter and tomatoes.

Lunch

For lunch, we drink a glass of milk and eat two slices of bread with cheese and bell pepper.

Dinner

Lunch – broth with noodles and salmon, fried with mushrooms, chips and lettuce.

Tea

For afternoon snack we have two whole wheat rolls with cold cuts and mayonnaise.

Dinner

Dinner – dumplings with white cheese. Their preparation is very simple. Simply mix a cube of cheese with 3 tablespoons of flour, an egg yolk, a tablespoon of milk, beaten egg white and salt. Spoon them into hot water and when they float to the top, take them out and eat them with powdered sugar. Before going to bed, you should eat another half of the bun with butter and your favorite jam.