What to eat to gain weight. How to gain weight for a skinny girl: unique instructions for those who want to gain weight

In our world of people who are always losing weight, the questions are: “How can a man gain weight quickly?” most don't care. But those who burn every calorie without a trace, do not want to grow muscles, there is a need to buy clothes for teenagers, and they rarely know how to organize their nutrition and training in such a way as to acquire a sporty look.

And we are not talking about chasing mass, as in professional bodybuilding. Optimal increase in body weight through muscle mass is beneficial for men. It will help you maintain high testosterone levels for many years, avoid getting injured at home and, finally, gain self-confidence. Fortunately, men can easily gain weight, even if they are naturally thin.

Causes of underweight

You can gain weight quickly, but you should take into account the fact that any load, even in the form of kilograms, can negatively affect the condition of the joints and the cardiovascular system. Therefore, you should think very carefully before you start gaining weight and undergo a full examination to identify diseases of the internal organs and systems.

As a rule, the cause of weight loss is acute or chronic diseases. After undergoing the examination, you will find out whether you have such diseases or not. If they are, then you must first cure them and only then start gaining weight. In most cases, getting rid of diseases, a person’s weight returns to normal on its own without any effort.

Another reason that is common for underweight is heredity. If you have thin people in your family who are constantly trying unsuccessfully to gain weight, then most likely you won’t succeed either. Unfortunately, this is your physiology, there is nothing you can do about it. In this case, you can gain weight only by seeking help from a plastic surgeon, who will increase your weight by pumping fat.

If you don’t have any thin people in your family and you have undergone a full examination, which revealed no diseases that affect your weight, then you should pay attention to your lifestyle. Perhaps your diet consists of low-calorie foods and at the same time you lead an active lifestyle and are constantly exposed to stressful situations. In this case, it is necessary to avoid stress or take sedatives, which will allow you to calm down and not take everything so personally.

Understanding how to gain weight is easy. Weight does not grow on its own, but depending on how much energy the body absorbs from food. Therefore, it is necessary to ensure:

an uninterrupted flow of quality calories from healthy, nutritious foods;
surplus of these calories. This means eating more than is usually required to maintain your current weight;
good digestibility of food.

Of course, when we talk about gaining, we don't think about a fat belly or... You need strong, dense, defined muscles, not fat deposits. And for their growth, diet alone is not enough; regular, and properly organized, diets will be required.

It would also be a good idea to start by calculating your body mass index and accurately determining your deficit. It is best to contact specialists at a fitness center, who will not only calculate the indicators, but also tell you which tissues are missing - fat or muscle. And at the end they will prepare basic recommendations on diet and training.

How to gain weight quickly and in healthy ways

Before you take any steps to gain weight, you need to visit a nutritionist to calculate your daily caloric intake for weight gain. Daily caloric intake is calculated individually, taking into account age, gender and initial weight. Lowering it can lead to lack of results, while raising it can lead to health problems.

The main mistake men make is copying the training plans of bodybuilding champions. Yes, these guys are really big, but they:

genetically gifted in a different way, usually mesomorphs or endomorphs;
They have been studying for more than one or two years. Usually, before reaching a decent weight category, 5-6 years of hard work pass from the moment you first go to the gym;
some people use pharmacological support (injections of testosterone, growth hormone, and anabolic steroids), which we do not need at all for health and aesthetics.

The classic split training plan is not suitable for those who fight for every kilogram of mass.

The reason is simple - the beginner’s nervous and endocrine systems do not have time to recover. As a result, testosterone secretion may decrease, recovery will be impaired due to, and the result will not be pumping, but overtraining.

Instead, please observe the following rules:

train 3 times a week;
Be sure to do squats and one of the deadlift variations. These are the basic movements for gaining mass throughout the body. They not only use absolutely all the muscles, but also give a powerful testosterone surge. Start by mastering the technique with medium weights, strive to switch to a strength mode of work - 5-6 repetitions, heavy weight, from 4 approaches for each movement;
Pull-ups, standing presses with a barbell (not sitting with light dumbbells) are mandatory exercises for a high-quality set. And, of course, don’t forget about the bench press, it needs to be done using the classical technique, without a “bridge” for now;
Approximately a beginner’s training for a set looks like this. Monday - squat, good morning barbell, plank stand, bench press, barbell row. If you have strength left - biceps or triceps, any one exercise. Wednesday - deadlift, weighted pull-up, standing press, any one abdominal exercise. Friday: repeat Monday's workout;
Contrary to popular belief, aerobic training can be done, and is necessary for health. If you run, swim or pedal, eat just over 5g of carbohydrates per kg of body weight and you will continue to grow. Only extreme types of endurance work frankly interfere with increasing mass - preparing for a marathon, Ironman triathlon or something similar;
Work out the basic technique with a trainer, so you will know for sure that the muscles are working and doing it safely.

Most people wonder how to lose excess weight, but there are only a few who are interested in how to quickly gain weight at home. Why do people generally feel the need to gain weight? Most often this is due to illness and professional requirements for athletes. If you fall into this category of people, then our article will be very useful for you.

Not everyone can boast of an ideal figure. Some people have to spend their entire lives trying to lose weight, while others have to gain weight. And if an overweight person has many health problems, he also has vitality, energy, thanks to which he lives.

Thin people have nowhere to get this energy. Therefore they are very weak and powerless. No matter what they do, they cannot gain normal weight to live a full life. Why this might happen:

If you have any of the above, you just need to make sure that you really are underweight. This can be done by calculating the body mass index using the formula: weight/height (m2):

If your result is 0-16, this indicates that you have a pronounced lack of body weight. Most likely you have anorexia.
If the result fluctuates between 17-18, then we can talk about underweight, but not pathological.
If the result is 19-25, then your weight is in normal condition. This is the result you need to strive for in order to feel like a healthy person.

All indicators above 25 are coefficients indicating the development of obesity in a person, which must be combated in order to prolong one’s life.

Now let’s look in detail at how to quickly gain weight for a thin person.

How to quickly gain weight for a girl?

A girl needs to have a normal weight and at least a small layer of fat, if, of course, she is going to one day become a mother. So, what does a representative of the fair sex need to do in order to gain the required number of kilograms:

Enrich your diet with bread, sweets, flour products, potatoes and honey. Your diet should also include eggs, meat and fish.
Drink as much fluid as possible throughout the day. The daily norm is at least 2.5 liters.
You should eat at least 5 times a day, between each main meal you need to snack on something high in calories. In this case, the portions should be large. For example, if you have oatmeal for breakfast, add a sandwich with sausage and butter to it.
Get rid of stressful situations and depressed mood, because this does not contribute to weight gain.
Sleep as much as possible per day - at least 9-10 hours a day.

You can make an appointment with a professional nutritionist who will take into account all your individual characteristics and create the ideal diet for weight gain.

How to quickly gain weight for children?

If a child was born with insufficient body weight, then parents need to devote all their efforts to ensuring that his weight is normalized. Otherwise, the child runs the risk of constantly getting sick, being exposed to various infections and other ailments. We will give you some recommendations on what to do to help your child begin to recover:

The baby is up to 6 months old, if he is breastfed, but this is not enough for him, then you need to add an artificial formula, which will be prescribed by the pediatrician.
A child under 1 year of age needs to increase the frequency of feedings up to 5 times. However, his diet should include breast milk, formula, porridge and fermented milk products.
A child over 1 year old needs to eat at least 5 times a day. His diet should be balanced and healthy. You can eat sweet foods, but in moderation. It would be more correct to give your child additional probiotics so that his intestines work as they should.

How can a man gain weight quickly?

Men most often gain not weight, but muscle mass in order to acquire a sculpted and beautiful body. This is a rather difficult task, but doable if you follow all the necessary recommendations:

First of all, you need to saturate your diet with proteins. They should be 70% of the total nutrition.
A man will need to eat simple carbohydrates - sugar, flour products, because they will give him the necessary energy.
It is imperative to take additional vitamins. They will adjust the functioning of the intestines correctly so that there are no failures when you radically change your diet.
To ensure that calories do not turn into fat, but go into muscles, you must work out in the gym under the guidance of a professional trainer.
To achieve the desired result, you need to alternate loads with rest. Sleep at least 8 hours a day.

If you find yourself in a situation where you need to gain weight as quickly and efficiently as possible, then you need to behave this way:

Reduce your activity level to a minimum. After all, everyone knows that intense mental or physical work burns calories. Just relax and try not to do anything.
Fill your diet with protein foods. If you don't exercise, you will quickly gain weight. Eat fish, meat, full-fat milk and cottage cheese with eggs.
In addition to the fact that protein should be present in your diet, you should know what else you need to eat in order to gain weight quickly. We advise you to stick to this menu during the day:

For breakfast, eat milk porridge with a sandwich
for lunch, cook borscht or soup in rich broth, mashed potatoes with 3 fried cutlets or a piece of meat
for dinner, bake chicken and eat it with pasta

Season all your food with fatty sauces, such as sour cream or mayonnaise. This applies mostly to salads.
Be sure to add bananas or sweet yoghurt to your diet. These treats won't be stored as fat on your thighs, but they will release the right amount of glycogen to keep you energetic and feeling good.
Achieve peace of mind in order to gain weight, because unnecessary emotions and impressions will not contribute to this. To do this, you may need to do yoga, take sedatives, get plenty of rest and relaxation.
Use folk remedies to gain weight quickly:

brew yourself a mixture of pollen and condensed milk - just mix the 2 ingredients in equal proportions and eat 1 tsp every day, which must be washed down with warm water;
Every morning, chop 3 walnuts for yourself, mix them with 2 tsp. honey, eat it all, and then wash it down with a glass of beer - in this way you will gain 3 kg in a month;
add 1 tbsp to a glass of beer. fat sour cream and 1 tsp. salt - this cocktail will help you gain 3-4 kg in a month.

Please note that pills are a very effective, but unsafe way to gain weight quickly. All drugs have many side effects, which mainly affect the health of internal organs. If you want the process of weight gain to occur as naturally as possible, but quickly, then refuse pills. The same goes for bad habits. If you smoke, you will have to quit this useless activity, because smoking promotes weight loss.

If you follow all the above recommendations, you will be able to gain 10 kg of weight in the shortest possible period of time. Just be extremely careful that you do not store fat, but build muscle mass. The body just needs to acquire shape, and not become saggy and ugly.

Video: “How to gain weight and gain weight quickly?”

Today, when many are concerned about the issue of weight loss, there are people who find it difficult to gain weight. As a rule, the issue of weight gain in a short period of time is often of interest to thin guys and girls, i.e. adolescents, who burn calories most actively at this age.

Meanwhile, gain weight in a week not so difficult, and depends on how much weight gain you are trying to achieve. Try to include high-calorie foods in your diet, which is also important for health, because... your diet should consist of healthy foods. To gain 1-2 kg. per week, you must pay close attention to your diet and do not skip meals.

It is important for you:

calorie content of your diet
number of meals
the ratio of proteins, fats and carbohydrates in your diet
physical exercise

And the tips below will help you recover quickly in a shorter period of time.

1. Increase your total calorie intake by 500 to 1000 calories per day. The number of calories your body needs each day depends on your activity level, lifestyle, weight and gender, but as a rule, an extra 500 calories per day will provide between 0.5 and 1 kg of weight gain each week.

2. Eat more often. Try to eat five to six times a day - that's 2-3 snacks in addition to your three regular meals.

3. Increase your protein intake. Include protein-rich foods in your diet, such as meat, seafood, dairy products and nuts. Additionally, you can add protein shakes to your diet and drink them 1.5-2 hours after eating regular food. For example, you can get a 300-calorie smoothie by mixing a frozen banana, a tablespoon of peanut butter, a glass of milk and a few ice cubes. You can add honey if you want to sweeten the cocktail.

4. Drink milk 3 to 4 times a day. Milk is an excellent food for weight gain, especially if you drink it regularly and consume whole milk.

5. How to gain weight - eat the right foods. Include slow carbohydrates in your weight gain diet. Such carbohydrates include pasta, rice and bread, and their presence in your diet will help you gain a few kilograms of weight faster and provide your body with the necessary energy. Whole grain breads and pastas, as well as brown rice, are healthier than their refined grain counterparts.

6. Increasing the amount of unsaturated fat in your diet will help thin people gain weight faster. Unsaturated fats are found in fish, nuts, avocados and olive oil.

7. Find out how many calories you need per week to maintain your weight, and eat 1,000 calories more than you need to maintain your weight. This can be done by simply increasing portion sizes during meals by eating approximately 60-100 calories more at lunch and dinner.

8. To gain weight, add extra foods containing healthy fats to each meal, as they have a higher calorie density than proteins or carbohydrates. Sprinkle walnuts on a serving of granola (plus 180 calories), add a quarter of an avocado to your sandwich (plus 70 calories), and drizzle your spaghetti with 2 tablespoons of olive oil.

9. Have 2-3 snacks throughout the day. Almonds, peanuts, or a bag of dried fruits that you can take with you to school or work are good options. And before going to bed, make yourself a sandwich with cheese and drink warm milk, which will provide another 250 - 300 calories.

10. Don’t forget about physical activity if you want not just to gain weight, but to build muscle mass. Workouts in the gym aimed at building muscles will make your figure fit, but eating fatty foods will make your figure just loose.

And remember - your desire to gain weight quickly does not mean that your diet should constantly contain foods high in sugar and fat. Otherwise, there is a risk of developing heart disease and type 2 diabetes as a result of poor dietary choices. Although such foods do not significantly increase the risk of disease in one week, you should not develop bad habits that may persist after that week.

Important! If you have experienced sudden weight loss, consult your doctor to rule out any medical causes.

To gain weight faster you need

Milk
Foods high in protein (protein)
Diet with an emphasis on slow carbohydrates

A person’s weight affects not only the attractiveness of the external image, but also an indicator of health in general. Usually we are talking about the fight against extra pounds. In fact, there is also the problem of underweight. At first glance, a thin person looks slim and attractive, but this can have a negative impact on well-being. Therefore, the issue of weight loss and weight gain must be approached comprehensively.

How to gain weight quickly?

An indicator for determining weight deficiency is the so-called body mass index, which should not be lower than 18.5. If the calculations show a reduced value, you should think about gaining additional kilograms. According to statistics, this problem affects the female sex to a greater extent, but men are also susceptible to excessive thinness.

From a scientific point of view, a low indicator is much more dangerous than a high one. It poses very great threats to the health of the body: immunity decreases, muscle tissue atrophies, joints are affected. And according to some data, the risk of premature death increases. It is worth clarifying that in this case we will talk about thinness as a separate problem of rapid metabolism. If it is caused by internal diseases (oncology, thyroid dysfunction, diabetes), the underlying pathology must be treated.

Getting better, to some extent, is more difficult than losing extra pounds, but, nevertheless, it is quite possible.

The fastest way to gain without stress for the body includes the following key recommendations:

Weight gain at home

Many people believe that it is very easy to gain weight, you just need to eat a lot of all sorts of harmful things. But this is absolutely not true. You can get fat and develop a couple of chronic diseases this way. But to achieve ideal internal and external indicators you need to work hard.

You can gain weight quite effectively at home. You just need to know how to do it correctly and not harm yourself.

Safe weight gain involves:

increasing the amount of food consumed, in simple words - the portion should be approximately twice as large as usual;
mandatory increase in caloric content due to dairy products, dried fruits, nuts, fatty meats, olive oil, cereals, potatoes, dark chocolate;
frequent meals (every 3 hours) at approximately the same time, it is especially important not to skip breakfast;
large bowls and plates that serve as a visual decoy of the size of the portion: the larger the plate, the smaller the volume of food seems;
reducing the amount of vegetables and fruits, it is optimal to make juices or mousses from them to replenish vitamin reserves;
constant monitoring of nutrition, which involves daily keeping a calorie diary - this is how the norm is determined so as not to slide into obesity;
strength training several times a week, but only if you have knowledge in this area and there are no contraindications.

You shouldn’t go to great lengths and follow all instructions from the first day. You need to gain weight gradually, listening to the body’s reaction to a particular method. Over time, an individual effective regimen is formed that brings only benefits and positive emotions.

How to quickly gain 10 kg?

It is quite possible to gain 5-10 kg in a short time, but you will have to try a little. For a thin person, even a couple of kilograms affect their appearance, let alone large numbers. Therefore, it is very important to understand that it is impossible to gain significant weight only with fat. Or rather, perhaps, but this will already be obesity, and you will have to deal with a sagging belly or sides.

Gaining 10 kg of weight involves a combination of fat and muscle mass. Therefore, the recommendations include two main areas - diet and sports. Proper nutrition will help you gain 10 kg quickly. We are talking about healthy, but high-calorie foods. It is necessary to determine the norm of calories consumed for a comfortable gain of kilograms experimentally. You just need to count the calorie content of the food you consume every day and compare it with the result.

An approximate menu option to gain weight and gain weight:

For breakfast, an omelet with porridge cooked in sunflower oil, and cottage cheese with honey or fruit are suitable;
lunch should consist of a side dish (pasta, potatoes) and meat or fish, washed down with sweet coffee with cream;
dinner is lighter but satisfying, for example, chicken breast with vegetable salad.
Don’t forget about snacks – dried fruits, nuts, eggs, salads, dairy products.

By following a diet and a fractional diet, you can gain 5 kg, but the rest needs to be gained in the gym. Exercises should be strength training, not cardio: deadlifts, push-ups, barbells, dumbbells, squats.

An integrated approach guarantees a harmonious physique and excellent well-being.

How to quickly gain weight for a girl?

A beautiful figure is very important for a girl. And this applies not only to overweight young ladies, but also to those who are too thin. Therefore, sometimes you can hear the question: what to do to gain weight? The answer is simple - you need to play sports. It is training that plays the main role in the formation of a harmonious young body.

A set of simple exercises that can be performed even at home will have a very good effect in just a week:

for the hips and buttocks: squats, legs in the simulator, bending forward with a barbell;
for arm muscles: push-ups, dumbbell or barbell presses overhead and toward you.

The optimal amount of training in order to quickly recover and gain a few kilograms, according to reviews, is 3 times a week. You should not overdo it, it may have the opposite effect due to overwork. Thanks to sports, proper daily routine, balanced nutrition and rest, your figure becomes ideal.

How to gain weight in a week?

It is better to gain weight at a slow pace, without creating a stressful situation for the body. But in some cases, prompt measures are required, for example, before a special event or filming. Is it possible to recover quickly? The answer is yes - it is quite possible if you significantly adjust your lifestyle.

You can gain 5 kg in 7 days by doubling the calorie content of your food. However, most calories should be healthy (nuts, fatty meats, honey). You also need some sweets, but only as dessert. As a result, up to 10 kg are added in 2 weeks.
You should not eat all your food supplies for the day at one time. Meals should be frequent, without skipping. In this case, fat increases steadily.
The menu must include proteins (chicken meat, eggs) and fats (pork, olive oil).
Dairy products with a high percentage of fat content help in gaining weight. If you are not lactose intolerant, you should drink a glass of milk several times a day between meals.
Snacks should consist of healthy foods (dried fruits, nuts, fruit mousses), and not fast food.
It is important to constantly monitor the caloric content of dishes during the recruitment process and adjust according to your feelings. It is better to keep a special diet diary.
In order to gain weight, but not to gain weight or gain excess weight, you should not forget about physical activity. Fitness will help turn calories into muscle.

If there are no compelling reasons, then you shouldn’t gain weight in an emergency. By spending a little more time, you can get much better results that will last a lifetime.

How can a man gain weight quickly?

Men rarely complain about being thin, but rather about figure flaws. Therefore, the approach to weight gain in men is slightly different. The main focus is primarily on nutrition and specific products.

A guy who is underweight most likely benefits from a fast metabolism. Everything eaten is processed faster than it can be absorbed by the body. Therefore, special attention should be paid to the calorie content of food, and not its quantity. You should always satisfy your hunger by bringing small snacks from home. An approximate set of high-calorie and healthy foods has already been mentioned.

A proven folk remedy - brewer's yeast - will help a man recover. In tablet form, they will not form a beer belly, but will stimulate the appetite. You need to take 2-6 tablets with meals. Be sure to maintain a balance in your diet at this time and not eat everything.

Many men manage to gain weight up to 5 kg in a week with a very intensive diet. But the problem is that, for the most part, it will be simple fat. But you need muscles, relief and strength. You can't do without serious strength training. They can be carried out both at home and in a specially equipped room. The fastest way to build muscle mass is to follow an individual program with a trainer. The ideal result will not come immediately, but it will definitely happen.

What can a woman eat to get better quickly?

Diet, as it has already turned out, plays one of the leading roles in weight gain. It is especially relevant for women who want to gain weight, but at the same time are afraid of getting fat. To improve your figure without harming your health and appearance, you need to know what you can eat during this period.

In order to quickly recover, the set of mandatory products should include:

full-fat natural milk (up to 3 tbsp.);
sweet tea, coffee, compote with pastries;
sour cream;
butter;
meat (pork, chicken, beef);
fish (fatty varieties);
porridge (rice, buckwheat, oatmeal);
pasta;
potato;
fruits and vegetables in the form of salads, purees, mousses.

The main condition for quick results is that calorie consumption should be lower than their consumption. It is also important to understand that the menu is approximate and is designed for a one-time effect. For prolonged results, a more comprehensive approach is needed, including sports activities and health monitoring.

Today, many citizens have a pressing problem of being overweight. There are many methods to combat this factor. However, this is not what this text will talk about. Indeed, along with such a problem, there is also a task of the opposite nature. It consists in addressing the issue of eliminating underweight. Some people wonder how to gain weight in a week. More on this below.

Basic criteria for weight gain

In order to answer the question of how to get fat quickly, you need to consider the following principles:

Initially, you should definitely consult a doctor about this. To exclude any disease responsible for not gaining the required kilograms.
The presence of excess animal fat in the diet can negatively affect the cardiovascular system.
Gaining the required weight depends entirely not on exactly how much you ate, but on the amount absorbed by your body.
The presence of excess sweets in the diet can lead to metabolic disorders.
In this case, eating at night is not recommended.

All of the above should be taken into account when implementing the idea of how to get fat quickly.

Existing methods

You can achieve weight gain using two main methods:

Increasing muscle mass. This is done through physical activity.
Increasing the fat layer.

The reason for the lack of weight influences the choice of the required method. For example, if you need to get rid of thinness or correct too thin arms or legs, then the best option in this case would be to increase muscle mass. And to restore a certain hormonal level, you will need to increase the amount of subcutaneous fat. It all depends on the individual approach. But for a clear definition, it is necessary to contact specialists in this field.

How to build muscle mass?

It should be remembered that success in this case depends not only on the correct diet, but also on physical activity and lifestyle. Since it is very important not only to obtain material for muscles and energy for their formation, but also to help them occupy the right place in the body. To do this, you should contact a specialist in this field. He will expertly assist you in developing the correct set of exercises or will directly participate in the implementation of this process and conduct the necessary training.

To properly create a menu and diet, you need to increase the daily calorie intake by 30%. This will be the optimal daily norm. In this case, the caloric composition should consist of 40% protein base; 50% - carbohydrate; 10% is fat.

Menu for building muscle mass

In this case, the diet will look something like this:

It should be remembered that without physical activity, gaining muscle mass is simply impossible. You should also try to avoid stressful situations. They negatively affect weight gain.

Increase body fat

Nowadays, many people are wondering how to gain weight in a week. This will be discussed in more detail later. Initially, this does not require eating a lot of food at one time. However, it is necessary to increase the number of meals. You should also enrich your diet with healthy fats and redistribute the foods you eat. It is necessary to increase the calorie intake gradually. This is very important. Calories should be increased by 5-10 per week.

In this case, to gain weight, eating bread, fatty cheese and fish, honey, and nuts is considered mandatory.

Approximate daily menu for increasing body fat

In this case, the diet looks like this:

For breakfast you should drink sweet cocoa with milk. This also includes oatmeal cookies (4-5 pcs.).
Second breakfast: tea (can be with milk), one fruit, almonds with honey (30 g).
For lunch you need to eat soup based on meat broth. In this case, you need to prepare porridge as a side dish. It goes well with meat or fish, as well as vegetable salad.
Second lunch: dried fruits and muesli with milk.
For dinner you should have a choice of fish or meat, as well as porridge or potatoes as a side dish. This includes a vegetable salad.
Before going to bed, you should have a snack of one piece of fruit and a glass of kefir.

You need to know that it is not very desirable to limit physical activity in this case. After all, it is an excellent assistant in the fight against stress, in improving appetite, and all this has a positive effect on weight gain.

Choosing the right diet

There are many methods for gaining weight. They differ only in the list of basic principles and do not have specific names.

There are methods that suggest increasing the calorie content of food with a gradual increase in portion size. However, this is not entirely correct. Since increasing the volume of portions can cause stomach distension and subsequent obesity.

In some cases, it is proposed to gain weight by increasing the amount of carbohydrates in the diet. However, in this case there may be an excess of sugar in the body. As a result, serious illnesses may occur.

There are also methods that indicate the need to limit physical activity. However, this is completely wrong!

Therefore, when deciding how to gain weight in a week, you should tend to choose the right and healthy ways to gain weight.

The correct weight gain process

In this case, you need to initially decide what exactly needs to be typed and why it is needed. This is followed by a gradual increase in the number of meals. You should not strive to immediately eat 5 times a day. First, you should gradually increase the number of meals (by one daily) to five. After this, you need to start increasing the number of calories.

To consolidate the desired result, after completing weight gain, you should not return to your previous method of nutrition. This must be remembered. To maintain the result obtained, you should find a middle ground in nutrition. After this, you will no longer have the question of missing kilograms.

Ideal foods for weight gain

There are a large number of them. However, the following products are still considered ideal:

Everything said in this paragraph will help answer the question of what you need to eat to gain weight.

How to gain weight by 5 kg in a week?

In this case, you will need the required amount:

proteins;
fats;
carbohydrates.

To answer the question of how to gain weight by 5 kg in a week, you should do the following:

These basic criteria will help you give advice on how to gain weight by 5 kg in a week at home. All of them are effective for gaining weight in the shortest possible time.

How can a skinny guy get fat? Step-by-step instruction

From some men you can hear the phrase: “I want to get fat!” To do this they use many methods. However, many of them do not give the desired result. In fact, there are quite effective methods that allow you to fully increase body weight. The secret is that to achieve the desired result, it is necessary not only to follow various recommendations, but to do everything together, that is, in a complex. Read more about the basic principles below.

You need to drink water. After all, fluid directly affects body weight. To gain weight quickly, you need to drink plenty of water every day. It is recommended that men drink at least 2 liters of liquid per day. An excellent option would be to drink milk. It is an excellent product for gaining the necessary kilograms.
In this case, you should increase the caloric content of food. This is very important. You must first increase your caloric intake by 300-500 per day. Then, when it is noticeable that the weight gain has stopped, you can add another 500 calories to the diet. This needs to be done until it becomes noticeable that the desired result has been achieved in deciding how to gain weight in a week (for example).
The frequency of meals should be changed. As the number of calories consumed increases, another condition arises. It consists in the fact that it is necessary to divide the daily diet into a certain number of meals. Namely, it should consist of breakfast, lunch and dinner, as well as a couple of snacks. This will prevent the portion size from becoming too large.
Body fat percentage. When it comes to the question of how to gain weight for a teenager, you should clearly decide on the right way to gain weight. Increasing muscle mass or body fat can affect your appearance in different ways.
Weight changes need to be monitored. This action is very important. This is necessary in order to determine the speed of achieving the desired result in how to gain weight in a week. To do this, you need to weigh yourself weekly and record changes in body weight, as well as visually compare the results.
Physical activity should not be neglected. For a man to gain weight, it is not enough just to increase his caloric intake. This also requires strength training for muscle growth. Then the calories entering the body will increase the required mass.
Adequate sleep. This is another important condition. After all, the body needs regular rest and time to fully recuperate. In this case, you need to sleep at least 8-9 hours a day.

Bottom line

After reading the above tips, everyone can glean a lot of interesting information and decide what to do to gain weight. To do this, you should strictly follow the instructions indicated - and the desired result will be achieved.