Weight Gain Diet Or How To Eat To Gain Weight

Every woman wants to look young, beautiful and slender, so women are more likely than men to go on different diets, limit themselves to certain foods or just exercise. Not infrequently, however, is the opposite problem - the desire to gain weight. Yes, people who want to gain weight are no less than those who want to lose weight. For this reason, we offer a list of foods and products, as well as diets that help to gain weight . Let us clarify that it is not a question of the accepted quantity, only their presence in the daily menu gives results.

Food for weight gain

• Potatoes prepared in any way (baked, fried, boiled). They are an excellent source of carbohydrates. They can be grilled or baked, added to sandwiches or eaten between main meals.
• Wheat flour pasta (sweetened or sugar-free): bread, biscuits, semolina, pasta (all types) - this is again about carbohydrates. Pasta is best cooked with vegetables so that the body can be satisfied not only with high-calorie food, but also with vitamins
• Sugar and products containing such: carbonated beverages, confectionery, muesli, milk, etc .;
• Fast food: porridges, soups, etc .;
• White rice;
• Boiled carrots and beets (cooked only);
• Beer (due to the presence of malt in it).
• Corn: canned, popcorn, cornflakes;
• Avocado - this is the ideal high-calorie product with fat content, the consumption of which in no way harms the cardiovascular system. To gain weight by 2.7 kilograms in one week, it is enough to eat only 1 avocado every day.
• Dried fruits and nuts. Nutritionists advise dried fruits and nuts to be consumed as snacks. These products are characterized by high caloric content, contain cellulose and vitamin complex, allowing to regulate body weight.

• Lean meat. Beef and white poultry are suitable. They are sources of protein, iron and zinc, which not only provide the body with energy, but also contribute to the accumulation of muscle mass.

• Trouble. The so-called Smoothie is a high-calorie healthy drink, which is prepared mainly from fruits and / or vegetables, may contain nuts, seeds, milk. The most suitable for weight gain are the combinations containing bananas, honey, mango and berries.

• Grapes. Grapes purify the blood, thus improving the absorption of nutrients.
• Peanut butter. In addition to proteins and fats, the product contains magnesium, folic acid, as well as vitamins E and B3, which improve the condition of the skin and nervous system.

• Whole milk. The drink is an excellent source of fat, calcium, vitamins A and D.

• Cheese / yellow cheese. They are suitable because they are rich in protein, fat and calcium.

• Vegetable fats. They are sources of fats and trace elements.

These are the main products to include in your menu. The food industry also offers a number of their derivatives.

Weight gain diet

Not everyone can imagine how difficult it is to gain weight, but many people have this problem. In order not to burden the body, the "weight gain diet" should be approached gradually and systematically.

• drink a glass of fruit or vegetable juice before meals, it will excite your appetite;
• eat 5-6 times a day at the same time;
• when preparing your menu, do not forget about your favorite dishes;
• after a hearty meal - rest, lie down for about 30 minutes;
• drink lemon balm tea, it calms and slows down the metabolism.

How to organize meals for weight gain?

• Start with a low calorie diet and gradually increase the amount of calories until you reach 3000-3500 kcal per day. The protein content should be 15%, fat - 30%, and carbohydrates - 55%.
• Make sure that half of the protein you eat is of animal origin.
• The moderate intake of fats in the menu (120 g per day) and their even distribution during the day gives energy and eliminates the possibility of experiencing aversion to food. This also helps to avoid increased acidity. Three teaspoons of vegetable oil every day are enough.
• We should not forget about unsaturated fatty acids, whose sources are soybean, sunflower oil and olive oil (they are much more useful than animal fats).
• The large amount of carbohydrates leads quickly to the formation of adipose tissue. Therefore, sugar, honey, white bread, pasta, fruit juices must be present in your diet. Soybeans and other legumes are also indispensable. Do not forget about the vitamins and minerals responsible for the absorption of nutrients.

Sample daily menu for filling

• Breakfast. Start the day with cottage cheese, cheese and cocoa. For variety, you can prepare boiled milk with egg yolk and liquid porridge of rice or buckwheat;
• Lunch. Lunch should consist mainly of beef or game, lightly seasoned and steamed. The meat can then be fried. Fish is made in a similar way. The best addition to meat dishes is mashed potatoes with butter or milk;
• Snack. It can consist of nutritious dishes such as asparagus salad with other vegetables and olive oil, light appetizers with nuts, raisins and dairy products;
• Dinner. You can easily end the day with an egg dish.

Possible reasons for the inability to gain weight

If, despite your many efforts to gain weight, this does not happen, it is probably due to a health problem or you need to change factors in your lifestyle. Some of the following reasons could stop you from gaining weight:

• Lack of appetite;
• eating problems;
• grueling diets;
• active lifestyle;
• stress;
• lack of time to rest;
• depression;
• digestive problems;
• allergies;
• hormonal problems;
• oncological diseases.

Pay attention to what you consume, because the type and quality of food are important not only for weight gain, but also for the general health of a person.