Weight gain diet
Lack of weight is just as unattractive as extra pounds and body fat. Like being overweight, being underweight is bad for your health and is almost always the cause of hidden diseases. You can gain weight using a special diet, eating foods with a high calorie content.
But before applying a diet for weight gain, it is advisable to undergo a medical examination, identify the cause of a sharp and permanent weight loss, and begin appropriate treatment. After a while, a natural increase will be noticeable - an average of one kilogram per month, and the right diet will come in handy.
The right diet for weight gain
Noticing pathological thinness and deciding on weight gain, it is important not to make a common mistake: just increase the amount of food consumed. This, firstly, will not be enough, secondly, this approach is fraught with digestive problems, and, thirdly, an aversion to food may come.
It will be correct to increase the calorie content of your menu gradually - adding 200-300 calories every day. It is also important to increase the number of meals - up to four or five times a day. Fractional meals in small but high-calorie portions will have a better effect on physical and mental health.
General dietary rules for weight gain: 30 minutes before a meal, it is recommended to drink 250 ml of juice from vegetables or fruits, while drinking with meals is highly undesirable. It is also not recommended to exercise after meals. The diet should be dominated by proteins and carbohydrates: legumes, various cereals cooked exclusively in milk, pasta, white bread, you can use honey and sugar, fruits and juices. It will be useful to use vitamins during weight gain.
You can increase the calorie content of familiar and favorite foods. For example, a casserole of vegetables, pasta and any other side dish can be sprinkled with grated hard cheese, salads are well seasoned with sour cream. In general, this product should definitely be included in the diet for weight gain - it significantly increases the calorie content of the dish.
Sample diet menu for weight gain
Below are balanced menus for example. You can use this diet for weight gain for both men and women.
Menu No. 1
For breakfast, you can eat oatmeal cooked in milk, with the addition of honey, raisins, nuts, white bread with cheese, butter, coffee with milk.
For the second breakfast - meatballs and pasta, fruit juice.
For lunch - cabbage soup in meat broth, boiled potatoes with butter, fried fish, vegetable salad with sour cream, fruit juice.
Snack. Milk with cookies.
Dinner. Buckwheat with milk and candied fruits or dried fruits, tea with sugar, white bread with butter.
Menu No. 2
For breakfast you can make millet cereal milk porridge, vegetable caviar, white bread with butter, cocoa cooked in milk.
For lunch, you can eat bread with butter, sausage (as an alternative - a whole piece of meat boiled or baked with spices), yogurt, juice.
For lunch, you can eat meat borscht, cuts and macaroni with cheese, sweet compote.
For a snack, you can prepare a vegetable salad, season it with sunflower or olive oil and grated cheese.
For dinner - omelet with cheese, ham and tomatoes, milk and honey.
Menu No. 3
For breakfast - stewed potatoes with meat, bun with butter, coffee with milk.
For the second breakfast - cereals with milk or oatmeal.
For lunch - pea soup with smoked meats, salad with sour cream, cake or biscuits with tea.
For a snack, you can take a fruit salad seasoned with sweet sour cream or yogurt.
For dinner, you can cook goulash, rice porridge, eat a sandwich with butter, drink sweet tea.
Given that the menu contains dairy products, fatty meat, before using such a diet, you should consult a doctor, exclude pathologies of the gastrointestinal tract, pancreas, and liver. With the permission of the doctor, in addition to vitamins, you can take medicines to stimulate digestion, improve appetite.
The principle of adhering to a diet for gaining weight for men is not much different - it is necessary to gradually increase the calorie content of the daily menu, which should be based on proteins, carbohydrates, fats: seafood, fish, meat, eggs, legumes, cheeses. In addition, a diet for weight gain for men should also be accompanied by physical activity - to give the increasing muscle mass the correct, attractive shape.
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