How To Gain Weight? Weight Gain Tips

Published on: 20/06/2021 | Last Updated: 30/08/2021
How To Gain Weight? Weight Gain Tips

Today it is fashionable for everyone to lose weight, whether they need it or not. We are offered countless diets every day: from effective and balanced to absurd and even harmful to health. Far less

Today it is fashionable for everyone to lose weight, whether they need it or not. We are offered countless diets every day: from effective and balanced to absurd and even harmful to health. Far fewer diets and information about people who want to gain weight, and their number is not small. The reasons for their extremely thin physique can be various, but we will not dwell on them now, but will give useful advice that would be useful to those who want to add a few pounds to their weight.

How to gain weight without harming your health?

Consumption of healthy foods

We must start with the explicit clarification that under no circumstances should you neglect a healthy diet in favor of fast food, which is considered to be a major problem for obese people. Such products, in addition to gaining weight, also harm the digestive tract. The benefits of "fast food" are few, and the appearance of gastritis, indigestion, colitis and even ulcers - just sure. They are also harmful to blood vessels and the heart.

Frequent and high-calorie diet

Forget about copious but infrequent eating. Eat 5-6 times a day at regular intervals, approximately every 3 hours. During the rest of the time, eat when you want, and it is recommended that snacks include dried fruits, apples, nuts.

To gain weight, you first need to saturate your body with calories. Choose high-calorie products to make up your menu. The amount of calories consumed should be greater than what you expend.

At the same time, calories should correspond to the individual state of the body: the rate of metabolism, the level of physical activity, age and general health. Your doctor will help you determine the optimal amount of calories, but you probably know best which food is processed by your body at what rate. If this speed is high, the calories should increase.


The easiest way to achieve this goal is to include in the menu all those foods that are prohibited for consumption by diets for weight loss: more sweets and high-calorie foods, fats, fatty foods and soon you will notice the first results . Yes, but in the area of ​​the thighs, abdomen and buttocks the fat accumulation will be uneven, and this is not aesthetic at all. Muscle tissue and skin are unlikely to be able to cope with the load.

In addition to a more nutritious menu, people who need to gain weight also need physical activity, thanks to which the muscles will be strengthened and the skin will become more elastic.

Increased appetite

Stimulate your appetite by drinking 150-200 milliliters of freshly squeezed fruit juice before meals. Studies by British scientists have shown that a mixture of glucose and fructose (contained in juices, for example) blocks brain impulses that signal that we are full. T. is after a glass of such a drink you will eat more. Also, include spicy and salty appetizers in your menu.

Providing enough rest

After eating, be sure to relax, rest for half an hour. Sleep more, starting by increasing the time by half an hour and ending with two hours. It is good to do this with a night's sleep.

How to eat to gain weight?

  • Consume products high in protein and high in fat - cottage cheese, various types of cream and milk. A delicious cocktail is obtained by mixing 200 grams of cottage cheese with 200 grams of high-fat liquid cream, add frozen fruit or jam.
  • Boldly combine proteins and carbohydrates: meat, fish, eggs with potatoes and pasta. But don't get carried away with eating white bread and rolls, because these are empty calories that are of no use.
  • Remember that white meat - chicken and turkey - are useful for gaining muscle mass.
  • A stable and nutritious breakfast is a must: a sandwich of wholemeal bread, butter, yellow cheese / cheese, a portion of porridge with honey and walnuts. We should say that walnuts are good to eat all day long, because they are very high in calories and help to gain weight.
  • Drink more fluids - about 3 liters a day. Not only mineral water, but make tea with milk or cream with sugar, fruit juices. The most suitable fruit drinks are those from bananas, peaches and apricots. Orange and apple juices help burn calories, so skip them.
  • To gain muscle mass faster, you can drink a glass of milk 10-15 minutes before training, and then eat a portion of white rice.
  • To gain weight faster, enrich your diet with plant products that are high in protein, minerals and vitamins. Eat as many fruits and vegetables as possible every day (vitamins and minerals will help strengthen the body).

Calories, fats, proteins and carbohydrates - why they are so important for weight gain

Jason Feruja is an American expert in strength training, according to whom to reach the required weight, the diet should be every 2-3 hours, the portions should be determined according to the actual weight of the person or every 450 grams of it should have 1 gram of protein. day. In addition, the body should receive enough carbohydrates and fats. The expert claims that people with a fast metabolism is best to take 1/3 of the daily dose of calories through the consumption of avocados, nuts, cold pressed oils, potatoes, rice, pasta. Drink plenty of fluids to avoid dehydration.

In order to achieve weight gain, the body must receive enough:


The basics of healthy eating are known to all. It is known that the daily caloric requirement for adults between 19 and 30 years of age is 2400 kCal. If they exercise, the amount increases to 3000 kCal, depending on the type of exercise. Men and women between the ages of 31 and 50 should take 2,200 kCal each, which should also be increased to 3,000 in the presence of sports. After the age of 50, people need 2000 kCal in the absence of physical activity. In case the desire is to increase the body weight, it is necessary to add another 200-300 kCal to the menu.


Protein allows the body to increase muscle mass. The food should contain a large amount of them, because they help to maximize the effectiveness of various processes, gaining weight. An excellent source of protein is milk. Nutritionists advise to include it in sauces, to prepare soups with it (milk soups) or just to drink to quench thirst. Protein is also found in fish (salmon, tuna), lean meat, eggs, nuts and seeds.


Carbohydrates are not only the basis of the weight gain menu, but are also an excellent source of energy needed to ensure a full and active life. They can be obtained through fruits and vegetables (broccoli, spinach, carrots, tomatoes, apples, avocados, mangoes, oranges and pineapples). In addition, carbohydrates are found in brown rice, cereals, pasta and dried fruits. Do not deprive yourself of sweets, but let everything be within reason.


In order for the body to get fat without raising the level of cholesterol in the blood, it is necessary to consume fish. Suitable foods are nuts (almonds, cashews, hazelnuts, walnuts), seeds, butter and cold pressed vegetable fats. The latter is best added to salads, thus improving the absorption of products. Use fats in soups and main dishes, especially when they consist of many products, because this will speed up the absorption of food.

More on the topic:
  • Weight gain diet or how to eat to gain weight
  • I don't eat, I gain weight? What are the reasons for gaining weight
  • Weight gain

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