Proper nutrition for weight gain for a girl at home

It is generally accepted that the main task of proper nutrition (PN) is to reduce body weight. That is why many girls choose it to make their figure slim and fit. However, nutritionists say that changing the diet will also be useful for those who complain of being underweight. Women suffering from excessive thinness can switch to proper nutrition and gain the required kilograms over a certain period of time. The main thing is to first study the basics of PP for gaining weight and get acquainted with the advice of experts.

Is it possible to gain weight by eating right?

Being underweight, like being overweight, has a negative impact on a person’s overall health. Lack of weight for girls is dangerous due to the following consequences:

disruption of internal organs;
deficiency of nutrients in the body;
psychical deviations;
depression;
low libido;
hormonal imbalance;
lethargy, apathy;
Bad mood;
deterioration of bone and muscle tissue;
development of dystrophy;
weakened immune system;
problems in the functioning of the brain.

Thinness often becomes the reason that a woman cannot become pregnant or bear a healthy child.

Often, proper nutrition is the only effective solution to the problem. By changing her food preferences and starting to eat healthy foods, the girl gradually gains weight and gets rid of a number of diseases.

In some cases, especially if the lack of fat in the body is caused by pathological processes, you should switch to proper nutrition only after visiting a medical facility. The doctor will help you create a diet for weight gain and may prescribe certain medications and dietary supplements.

What foods can and cannot be eaten

The list of foods that stimulate weight gain includes the following:

whole unprocessed cereals;
rolls and bread made from white flour;
legumes;
vegetable oils;
milk and fermented milk products with a high percentage of fat (cream, sour cream, cottage cheese, sweet yogurt, kefir, processed and hard cheeses);
nuts and seeds;
honey;
canned vegetables and fruits;
sausages;
fatty sauces;
fresh vegetables and fruits saturated with vegetable fats;
salo;
liver;
seafood;
meat (any);
cookies, cakes and sweets;
sweet syrups;
smoked meats;
salty fish;
pasta.

What girls who have chosen the right diet to gain weight should not eat:

French fries;
chips;
store-bought hamburgers;
store-bought pizza;
instant noodles and purees;
breakfast cereals in boxes;
chewing candies and bars with fillings;
store bought popcorn.

Despite the fact that these foods are high in calories, they need to be removed from the diet. All of them are prepared with the addition of chemicals, which have a bad effect on the functioning of the body, in particular the digestive system. They also increase the likelihood of developing:

diabetes;
malignant and benign tumors;
diseases of the oral cavity;
osteoporosis;
cardiovascular pathologies;
atherosclerosis;
degenerative changes in the liver;
infertility;
hormonal imbalance.

To avoid such unpleasant consequences, it is best to include in your diet dishes that you prepare yourself from healthy and wholesome foods.

Dried fruits

Dried fruits are fruits that have had almost all of their water removed through various drying methods.

What's left is a high-calorie snack that, despite its small size, is very nutritious. In fact, research shows that dried fruit contains 3 to 5 times more micronutrients than fresh fruit (7).

Since dried fruits are energy dense, they are great for people trying to gain weight. However, they contain high amounts of natural sugars, so to minimize the potential negative impact on blood sugar levels, it's best to pair them with a source of healthy fat or protein (8).

Here are some high calorie dried fruits that will help you gain weight.

Dates

Dates are small, cylindrical fruits of the date palm that grow in tropical areas.

They are usually sold dried in most countries and are rich in nutrients.

One date (24 grams) provides the following nutrients to the human body (9):

Calories : 66.5 kcal
Protein : 0.4 grams
Fat : 0.1 grams
Carbohydrates : 18 grams
Fiber : 1.6 grams
Potassium : 4% of RDI
Magnesium : 3% of RDI

These fruits are also a good source of copper, manganese, iron and vitamin B6.

Given that dates are usually sold dry, they have a long shelf life, making them a versatile food that can help boost your calorie intake. They make an excellent binder in baked goods or can be used on their own.

Try eating dates with almond butter and coconut for a healthy, high-calorie snack.

Prunes

Prunes are dried plums that contain a large amount of nutrients.

A 30-gram serving of prunes contains the following nutrients (10):

Calories : 67 kcal
Protein : 0.6 grams
Fat : 0.1 grams
Carbohydrates : 18 grams
Fiber : 2 grams
Vitamin K : 14% of RDI
Potassium : 4.4% of RDI

Prunes are also known for their ability to relieve constipation. The fiber it contains can help increase the bulk of your stool and speed it through your intestines (11).

Prunes have a long shelf life and are easy to add to your diet, making them an easy way to increase your calorie intake and promote healthy weight gain. It tastes great on its own, but you can also enjoy it in your favorite salads, smoothies, and baked goods.

Dried apricots

Dried apricots are dried apricots.

A 30-gram serving of dried apricots provides the following nutrients (12):

Calories : 67 kcal
Protein : 0.8 grams
Fat : 0.1 grams
Carbohydrates : 18 grams
Fiber : 2 grams
Vitamin A : 6% of RDI
Vitamin E : 8% of RDI

In addition to being a great source of calories, dried apricots are a good source of beta-carotene, lutein, and zeaxanthin, three plant pigments that support eye health (13).

Dried apricots make a great afternoon snack and go well with nuts and cheese, which can also help you gain weight as they are good sources of calories and fat.

Dried figs

Dried figs are a popular fruit with a sweet but mild flavor.

A 30-gram serving of dried figs contains the following nutrients (14):

Calories : 70 kcal
Protein : 1 gram
Fat : 0.3 grams
Carbohydrates : 18 grams
Fiber : 3 grams
Potassium : 4% of RDI
Calcium : 3.5% of RDI

Dried figs are delicious on their own or can be added to oatmeal, yogurt or salads. It also goes well with cheese and crackers.

Some people prefer to soften dried figs by boiling them in water for up to 10 minutes.

Raisin

Raisins are dried grapes of different sizes and colors.

A 30-gram serving of raisins contains the following nutrients (15):

Calories : 85 kcal
Protein : 1 gram
Fat : 0.1 grams
Carbohydrates : 22 grams
Fiber : 1 gram
Potassium : 4.5% of RDI
Iron : 3% of RDI

Raisins are also a good source of copper, manganese, magnesium and many B vitamins.

Adding raisins to your diet is an easy way to increase your calorie intake. It tastes great and goes well with nuts, yogurt, cheeses, salads and oatmeal.

Raisins from sultanas

Sultana raisins are another type of dried grape.

A 30-gram serving of these raisins provides the following nutrients (16):

Calories : 91 kcal
Protein : 0.7 grams
Fat : 0 grams
Carbohydrates : 22 grams
Fiber : 0.7 grams
Iron : 4.2% of RDI

Eating sultana raisins is a convenient way to increase your calorie intake. Eat it alone or combine it with nuts, yogurt, cheeses or salads.

Corinka (raisins)

Corinth is a small, sweet, dried grape variety called "Black Corinth".

Despite its small size, it has a powerful, sweet-tangy flavor, making it quite versatile.

A 30-gram serving of cinnamon contains the following nutrients (17):

Calories : 79 kcal
Protein : 1.14 grams
Fat : 0.1 grams
Carbohydrates : 21 grams
Fiber : 2 grams
Copper : 15% of RDI
Iron : 5% of RDI

Corinca is also a good source of zinc, potassium, magnesium and other trace minerals.

Try adding cinnamon to yoghurts, toppings and baked foods to increase their calorie content. These grapes can also be served with nuts and seeds as a tasty snack between breakfast and lunch or after lunch.

Summary:
Dried fruits such as dates, prunes, dried apricots, figs and various types of raisins contain more calories than their fresh counterparts, making them an excellent option for healthy weight gain. Additionally, they tend to contain 3 to 5 times more micronutrients.

Basic principles of weight gain

Regardless of what is the cause of lack of body weight, before you change your lifestyle, you need to familiarize yourself with the basic principles of proper nutrition for weight gain:

The daily menu should be based on easily digestible cereals. Millet, buckwheat, and sprouted grains are quickly processed by the digestive system and do not clog the intestines, making all substances, including fats, easier to digest.
Introduction of vegetable oils into the diet. The more a person eats dishes prepared with the addition of vegetable oil, the faster he gains weight. The list of the highest calorie oils includes apricot, sunflower, pumpkin and flaxseed. In addition to fatty acids, they are rich in vitamins, tocopherols, lipochromes and other substances necessary for the normal functioning of internal organs.
Complete avoidance of caffeinated drinks. Caffeine is a substance that causes dehydration. Low fluid levels in the body slow down metabolism, which is why girls who drink a lot of coffee have difficulty gaining weight. To gain weight, you need to replace caffeinated drinks with teas with lemon balm, chamomile, mint and other herbs.
It is necessary to eat vegetables and fruits rich in starch. It is strictly forbidden to eat foods with starch on a diet, but if we are talking about weight gain, then this substance becomes one of the important components in food. It is found in large quantities in potatoes, white beans, sweet potatoes, corn, peanuts, bananas and persimmons. With the help of starch, you can quickly increase body weight without harming your health.
Every day begins with a hearty breakfast. Many women, waking up early in the morning, refuse to eat. Because of this, they feel weak and complain of a bad mood. In addition, the absence of breakfast leads to the fact that the body burns fat deposits during the day in order to obtain the dose of energy necessary for its work. Therefore, following the rules of proper nutrition for weight gain, it is very important to eat well in the morning, even if you need to rush to work and have very little time.
It is unacceptable to ignore the feeling of hunger. If a girl wants to increase her weight, she should not refuse food every time she wants to eat. Conscious suppression of hunger leads not only to weight loss, but also activates a number of biological processes that harm all organs and systems.

Calculation of KBZHU

The main condition for weight gain is a high-calorie diet. A special formula will help you determine how many calories you need to consume per day to get rid of thinness:

for girls aged 18 to 30 years – (X (current weight in kg) * 0.0621 + 2.0357) * 240;
for women aged 31 to 60 years – (X (current weight in kg) * 0.0342 + 3.5377) * 240.

Next, the number obtained during calculations using the formula is multiplied by the physical activity coefficient:

1.2 – minimum. Sedentary lifestyle;
1.375 – weak. Sedentary work and rare exercise (about 1 time per week);
1.55 – average. Active work and exercise every day;
1.723 – high. Hard physical work and daily training;
1.9 – maximum. Heavy physical work and sports 2 times a day.

The final result shows how many calories a particular person needs to consume per day in order to gain weight steadily. If after a month there are no changes, or body weight is growing too slowly, you need to add 100-200 or more kcal to the basic calorie content of the daily diet.

In addition to determining the calorie norm in the daily menu, a thin girl needs to establish the optimal ratio of protein, fat and carbohydrates for herself. Nutritionists recommend composing your diet so that it contains:

20% proteins;
30% fat;
50% carbohydrates.

If necessary, the proportion of fats can be increased. How much depends on the pace of weight gain.

Diet

If you are underweight, it is important to pay attention to creating a meal schedule. Eating food “clockwise” can speed up weight gain. Experts advise eating at least 5 times a day:

first breakfast – at 9:00;
second breakfast – at 11:00;
lunch – at 13:00;
afternoon tea – at 16:30;
dinner – at 18:00.

Drinking regime

To gain weight, a girl needs to follow a drinking regime. If you limit the amount of fluid consumed per day, you may encounter dehydration, which is primarily dangerous due to metabolic disorders. With a lack of water, the body poorly absorbs vitamins, micro- and macroelements, fats, etc. Metabolism is impaired and, accordingly, body weight is gained more slowly.

In addition to slow metabolism, low fluid levels lead to:

deterioration of the condition of the skin, hair and nails;
fatigue;
drop in blood pressure;
poor vision;
decreased concentration;
problems with joints and bones;
impaired brain function.

Ideally, in order to gain weight, a girl should drink at least 2 liters of water per day (excluding various drinks). This volume is divided into equal portions and drunk after waking up, a couple of hours before going to bed and before each meal.

Recommendations for maintaining a drinking regime:

the water should be warm, preferably at room temperature;
the liquid is drunk in small sips;
if possible, you should drink 100-200 ml of water with each meal;
If, out of habit, it is difficult to overcome yourself and drink a whole glass of clean water, you can add lemon juice, a spoonful of jam or honey to it.

In some situations, drinking a lot of liquid is contraindicated. These include the presence of such pathologies:

hypertension (high blood pressure);
swelling;
renal failure.

In these cases, you should consult your doctor. A specialist will tell you how much you can drink per day without harm to your health. You also need to visit a doctor if a woman is pregnant or planning pregnancy.

Cooking methods

For those who want to gain weight, there are no special recommendations regarding how to prepare food. Dishes can be:

fry;
bake;
stew;
blanch;
cook in water or steam.

When frying or stewing, you can use any vegetable oil, the main thing is not to overdo it. Its excess will not be beneficial for the body.

Fresh fruits

Although most fruits are low in calories, many can help you gain weight due to their higher carbohydrate or fat levels.

Here are 4 fresh fruits that can help you gain weight.

Bananas

Bananas are a great choice if you want to gain weight.

Not only are they rich in nutrients, but they are also an excellent source of carbohydrates and calories.

One medium banana (118 grams) contains the following nutrients (1):

Calories : 105 kcal
Protein : 1 gram
Fat : 0.4 grams
Carbohydrates : 27 grams
Fiber : 3 grams
Vitamin B6 : 26% of recommended daily intake (RDI)
Manganese : 13% of RDI

In addition, bananas contain many other micronutrients. Green bananas in particular contain large amounts of resistant starch, which passes through the digestive tract undigested. Research has linked resistant starch to improved gut health (2).

Bananas are a convenient weight-gain snack that can be added to oatmeal or smoothies made with other high-calorie ingredients, such as nut butter or full-fat yogurt.

Avocado

Avocados have an impressive nutritional profile. They are also high in calories and healthy fats, making them an excellent choice for people looking to gain weight.

Half a medium-sized avocado (100 grams) contains the following nutrients (3):

Calories : 161 kcal
Protein : 2 grams
Fat : 15 grams
Carbohydrates : 8.6 grams
Fiber : 7 grams
Vitamin K : 17.5% of RDI
Folate : 21% of RDI

Avocados are also rich in many other micronutrients, including potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine) (4).

Moreover, they are incredibly versatile and can be used in many different ways. Try adding them to soups and salads, or using them as a spread along with a protein source such as eggs.

Coconut pulp

Coconut is a versatile fruit that has gained popularity due to its health benefits. It is also an excellent source of calories as it is high in fat and moderate in carbohydrates.

A 30-gram serving of coconut meat provides the following nutrients (5):

Calories : 99 kcal
Protein : 1 gram
Fat : 9.4 grams
Carbohydrates : 4.3 grams
Fiber : 2.5 grams
Manganese : 17% of RDI
Selenium : 5% of RDI

Coconut meat is also rich in many important minerals, including phosphorus and copper.

You can consume it in various ways. Try sprinkling shredded coconut on a fruit salad, adding it to stir-fries, or adding it to soups and smoothies to boost the calorie content of meals and snacks.

Mango

Mango is a delicious, sweet fruit that boasts an impressive composition.

Like bananas, mangoes are a good source of calories, mostly from carbohydrates.

A 165-gram serving of mango contains the following nutrients (6):

Calories : 99 kcal
Protein : 1.4 grams
Fat : 0.6 grams
Carbohydrates : 25 grams
Fiber : 3 grams
Vitamin C : 67% of RDA
Folate : 18% of RDI

Additionally, mango is a good source of copper, several B vitamins, and vitamins A and E.

Mango tastes delicious on its own, but also makes a great addition to smoothies, salsas, and summer salads. Try combining fresh mango with higher-calorie ingredients such as nuts or coconut if your goal is to gain weight.

Summary:
Some fresh fruits, such as avocado and coconut, are good sources of healthy fats that can help you gain weight. Bananas and mangoes are rich in carbohydrates and calories.

Menu for the day

Thin girls, unlike obese people, are allowed to eat everything on a proper diet. If it is difficult to decide what to eat during the day to gain weight, you can use a ready-made example of a daily menu.

Breakfast

For the first morning meal it is suitable:

omelette with tomato slices;
ham and butter sandwich;
cookies or sweets;
hibiscus with a spoon of honey.

Lunch:

cheesecakes with sour cream;
smoothie of oatmeal, banana, honey and 2/3 cup orange juice;
1-2 any fruits.

Dinner

For lunch you can eat:

broth soup with meat;
2-3 slices of bread;
any sweets.

The meal is washed down with compote or freshly squeezed juice.

Dinner

Before going to bed, it is recommended to prepare:

canned stewed meat;
wheat porridge;
milkshake.

Snacks

You should have snacks between main meals, even if you don’t feel hungry. The following food is suitable for this:

nuts;
fresh sweet fruits;
milk chocolate;
raisin;
dried fruits;
sweet pastries;
candies;
cookie;
sweet crackers.

You can replace snack foods with drinks suitable for weight gain:

fruit drinks with sugar;
water with added sweet jam;
kvass;
compote with honey;
fresh juices;
smoothie.

If desired, you can eat something prepared between meals, such as a sandwich, spring rolls, pancakes, or vegetable salad. The same food is also suitable for an afternoon snack.

What else is important for weight gain

Increasing the number of calories in your diet is guaranteed to lead to weight gain. But in order for them to be processed not only into fat, but also into muscles, you must definitely find time for strength training. Such classes are based on exercises with weights. They are necessary for gaining muscle mass.

It is best for an untrained woman to engage in strength training under the supervision of a specialist. To do this, you need to sign up for a gym and visit it at least 2 times a week. Over time, you will be able to study at home.

Some sources say that a weight gain diet should be combined with cardio exercise. In reality, this is absolutely impossible to do. Cardio exercises promote active fat burning, so they are not suitable for those who are trying to gain weight.

In addition to sports, special nutritional supplements will help increase body weight. These can be dietary supplements with creatine, whey protein and amino acids. Typically, bodybuilders take such drugs to accelerate muscle growth. But for a girl who is not a professional athlete and does not have the necessary knowledge in the field of choosing dietary supplements, nutritional supplements should be purchased after consultation with a doctor.

Gaining weight is not as easy as it seems at first glance. This process requires not only strict adherence to the rules of proper nutrition, but also patience. To make it easier to cope with excessive thinness, you need to find an incentive for yourself, subscribe to the blogs of famous fitness bloggers and plus-size models, and also enlist the support of loved ones.

Target audience in need of gaining muscle mass

First you need to decide: For whom exactly is the presented weight gain technique suitable? There are quite a lot of people who want to increase their own body weight, so I will list the main categories:

The presence of chronic diseases associated with the gastrointestinal tract and digestive system.
A metabolic disorder in the body that leads to regular weight loss.
Genetic predisposition to thinness.
Exhaustion of the body due to bad habits that prevent you from gaining weight (smoking, alcohol, caffeine).
Initial stages of anorexia.
Regular stressful situations.
Postoperative period in which weight gain is required.
Newcomers to the world of sports who dream of developing muscles and increasing lean body mass.

It is the latter type that I consider myself to be. ?

Only after training. Look how red it is. ? Finished at 23.20. You need to find time for everything.

Today, by the way, I talked with a work colleague who has been working out in the gym for more than 5 years. In addition, at one time he also completed courses as a fitness instructor. So he tells me that it is unlikely that I will be able to achieve great results by following an appropriate regimen and diet, exercising only at home.

To do this, it is necessary to perform exercises on large muscle groups with appropriate weight, and this, with all my desire, is unlikely to be possible for me while practicing at home. Here I completely agree with him, so soon I will need to buy a subscription. ?

See also: What foods should you eat to improve your vision?

Well, okay, let's get back to our topic today.

It is for such people that it is important to know all the features of the diet during weight gain, so guys, be sure to read the article - in the end you will have a complete understanding of all the nuances and rules of this dietary technique.

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