Diet for weight gain: how to get better

Jan­u­ary 14, 2020, 13:04

Most women dream of get­ting rid of extra pounds. How­ev­er, there are women who, on the con­trary, need to gain weight. We fig­ured out how to gain weight cor­rect­ly, and also made a healthy diet. Details are in the arti­cle.

Mate­r­i­al con­tent:

Why Gain Weight

Com­plete­ness is not the only prob­lem in a wom­an’s life. In fact, being under­weight is a real rea­son to wor­ry and see a doc­tor. The cause of exces­sive thin­ness can be a seri­ous dis­ease, so it is impor­tant to get an exam­i­na­tion. If every­thing is in order with your health, then per­haps you just have an accel­er­at­ed metab­o­lism or a genet­ic pre­dis­po­si­tion to thin­ness.

In any case, lack of weight can neg­a­tive­ly affect the atti­tude towards one­self, be the cause of a weak phys­i­cal con­di­tion, the result of stress, depres­sion, mal­nu­tri­tion, and even become a rea­son for body sham­ing. If you seri­ous­ly decid­ed to get bet­ter, then approach this mat­ter wise­ly.

Consult a doctor

First of all, be sure to go to the doc­tor and get test­ed. A sharp weight loss or its long-term stead­fast­ness with a sta­ble diet and phys­i­cal activ­i­ty can be the cause of an ill­ness or mal­func­tion in the body.

Rea­sons for weight loss include:

• prob­lems with the endocrine sys­tem;
• devel­op­ment of tumors;
• aller­gic reac­tions;
• dis­eases of the gas­troin­testi­nal tract;
• improp­er func­tion­ing of the adren­al glands;
• worms and oth­er par­a­sites;
• stress, depres­sion.

Contact a nutritionist

At a con­scious age, it is impor­tant to mon­i­tor your health, espe­cial­ly nutri­tion. We are what we eat. You may not be able to gain weight just because of the wrong, inad­e­quate diet. In this case, you should seek help from a spe­cial­ist who will make a bal­anced diet and, if nec­es­sary, pre­scribe a course of vit­a­mins.

How to get better at home

If you have passed a med­ical exam­i­na­tion and turned out to be healthy, then you can recov­er on your own. To do this, just fol­low the fol­low­ing rules.

1. An ordi­nary per­son needs to eat 3 times a day, and those who want to get bet­ter need to increase the num­ber of meals to 4–5 times a day. At the same time, nutri­tion should be bal­anced and reg­u­lar, and por­tions should be small.
2. Remem­ber about the num­ber of calo­ries — at least 40 calo­ries per 1 kg of weight.
3. Do not for­get about snacks dur­ing the day, but choose only nat­ur­al and high-qual­i­ty prod­ucts. The rest will harm the body.
4. Lead a healthy lifestyle: keep a sleep sched­ule so that the body is awake dur­ing the day and rest at night, walk more in the fresh air, play sports, avoid stress and get rid of bad habits such as smok­ing and drink­ing alco­hol.

Products for weight gain

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

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

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

Among car­bo­hy­drate foods, you should pay atten­tion to a vari­ety of cere­als, pas­ta, rice, bread. Por­ridges can be cooked in broth or milk, there­by increas­ing their calo­rie con­tent.

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

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

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

Diet for weight gain

First you need to decide on the num­ber of calo­ries that you need to con­sume per day for weight gain. You can cal­cu­late the required fig­ure using a sim­ple for­mu­la: weight × 30 + 500 = nor­mal calo­ries. Also fish for an excel­lent diet.

Break­fast options:

• Por­ridge with milk (rice, oat­meal, etc.), two hard-boiled eggs, toast with jam;
• Corn por­ridge with milk, scram­bled eggs, whole grain bread sand­wich with but­ter.

Lunch options:

• Rice with boiled chick­en breast, cucum­bers, toma­toes and a slice of whole grain bread;
• Soup with meat, buck­wheat and sal­ad.

Suit­able for a snack:

• a piece of hard cheese and a glass of milk or yogurt;
• sponge cake with lin­seed flour with­out sug­ar and dried fruits;
• choco­late and yogurt;
• cot­tage cheese with yogurt;
• milk shake.

Din­ner options:

• Rice, veal and Greek sal­ad;
• Steam fish and veg­eta­bles;
• Lenten pilaf, fish souf­flé and squash caviar.

Read more inter­est­ing about a healthy lifestyle and nutri­tion on the Lisa web­site.

Pho­to: freepik.com