Examination by a doctor
Visit your doctor and undergo the prescribed examination. Excessive thinness (especially sudden weight loss) with a balanced diet and regular physical activity should raise alarm: something has gone wrong in the body. Reasons for weight loss include:
- endocrine system problems
- tumor development
- allergic reactions
- diseases of the gastrointestinal tract
- parasites, etc.
Timely detected and treated pathologies help restore metabolism and gain normal body weight. Consult a nutritionist to help you create a balanced diet. Perhaps a specialist will prescribe a course of vitamins and, if indicated for you, steroids.
If you are underweight, you should consult your doctor.
Training program for gaining muscle mass
The main conditions for gaining muscle mass are a high-calorie diet and special exercises. To prevent workouts from leading to the opposite result and burning additional calories, it is advisable to consult a trainer.
A training program for gaining muscle mass includes training in the gym 2-4 times a week. In this case, you should remember to gradually increase the load. Exercises for gaining muscle mass for beginners should be selected by a qualified trainer. Before starting training, you should consult your doctor and, if necessary, undergo an examination.
Proper gain of muscle mass for thin girls lies not only in a high-calorie diet, but also in performing special exercises. Push-ups, squats with dumbbells, sumo deadlifts with a kettlebell are the main elements of a set of exercises for gaining muscle mass.
For those who want to get better: useful tips
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
Protein is the main building material during weight gain.
What, how and when to eat correctly?
In order to type better, you need to figure out whether you are eating enough at all . First you need to calculate the BZHU (proteins, fats, carbohydrates) necessary for your diet. It's not that hard to do, you just need to know your weight.
For 1 kg of your own weight you need to collect :
- 2 g protein;
- 0.7 g fat;
- 4 g carbohydrates.
This will be your starting plan.
If you still don’t gain BJU with this amount, then gradually increase them, giving priority to carbohydrates .
Based on these numbers, you will need to select products with which you will gain this amount.
It would be optimal to take 3-4 doses .
You must have breakfast
After a night's sleep, our energy reserves in the body are depleted; they definitely need to be replenished. It should be mainly carbohydrates, as well as protein, for example, some kind of porridge and eggs. Tea sandwiches won't give you the figure of your dreams.
During the day, you also need to eat mostly carbohydrates, but there should also be enough protein. This is again porridge and, for example, meat.
In the evening, you need to give the benefits to protein. Don't forget about vegetables, they are incredibly healthy. There are, of course, few calories in them, but if you cut them into a salad and season with vegetable oil, you can get a couple hundred calories without straining at all.
In the evening, protein should predominate in the diet. Meat, fish, eggs. Carbohydrates will also not be superfluous, but there is no point in focusing on them.
Have you heard about the rule “ Don't eat after six ”? He is followed by girls from the “ 40 kg ” group. A little-known fact: subscribers of this public have a phobia of the fan being turned on.
You can eat 1-2 hours before bedtime. But what can you eat? These should be protein foods that are digested fairly quickly. The same cottage cheese, for example. The protein from it will saturate our body for a long time during sleep, isn’t this a miracle?
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.
Beverages
Between snacks, drink sweet tea and fruit drinks. Juices with pulp are recommended. Be sure to drink non-carbonated clean water - about 2-2.5 liters per day for normal metabolism.
Fruits and nuts
Eat persimmons, melons, apricots, bananas, dates, rich in vitamins and fiber for normal digestion. Dried fruits are a real storehouse of complex carbohydrates - an excellent snack option. Combine dates, dried apricots, and raisins with nuts and seeds, which are rich in essential acids - an important element in protein synthesis.
How to eat to gain weight
One of the most important nutrients for increasing muscle mass is protein. Research shows that a high protein diet helps build muscle. However, it should be borne in mind that the predominance of meat, fish, and legumes in the diet is a double-edged sword. Because high-protein foods quickly suppress hunger, it can prevent you from getting enough calories.
The diet for weight gain should consist of meat, fish, eggs, dairy products, legumes, nuts, cereals, potatoes, rice, pasta, avocado. To stimulate appetite, dishes should be seasoned with spices and hot sauces.
It is advisable to include a sufficient amount of liquid in the diet menu for gaining muscle mass, as well as fresh fruits and dried fruits.
Specially selected nutrition and work in the gym are the main components of gaining muscle mass. Additionally, you can take special nutritional supplements. Creatine helps increase muscle strength, fish oil provides the necessary balance of omega-3/omega-6 fatty acids, vitamin D stimulates the synthesis of steroid hormones, whey protein helps reduce the frequency of meals, probiotics improve nutrient absorption. But it should be remembered that all nutritional supplements are effective only in combination with training and high-calorie nutrition. Read more about nutritional supplements on our website.
Related services: Body cleansing Food therapy: food treatment
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.
Dinner
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.
Dinner
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.
Sport
A nutritious, balanced diet will definitely help you gain weight quickly, unless the doctor has found that you have serious health problems that are slowing down your metabolism. However, without physical activity, you may not gain as much as you would like, namely, gain weight in the hips and abdomen.
To gain weight quickly, you can consume a homemade protein shake. Mix a glass of cottage cheese and cream, a couple of tablespoons of honey. You can add any jam or syrup.
Your task is to build not fat, but muscle mass, without getting skin problems, and to be in good shape. Regular sports, namely strength training, exercises for the chest, upper and lower extremities will help. Consult with an experienced trainer or choose a suitable course on the Internet.
