Not all women have problems with excess weight, but thin women are also not always happy with their appearance, especially when thinness borders on dystrophy. It’s difficult to call such a figure beautiful, and you need to gain a few kilograms and round out your shape in order to gain a more attractive look. Such women need a diet in order to gain weight.
Why is it bad to be overly thin?
Of course, girls who dream of losing weight will say that it’s great to be thin. But those whose weight is at a critical point will answer: “Not always.”
Low blood pressure and fatigue, poor exercise tolerance, and most importantly, with very low weight, menstrual function may be disrupted, and with it - fertility . In women weighing less than 45-47 kg with average and high height, disturbances in the maturation of eggs due to thinness are natural.
In addition, sudden weight loss with an unchanged lifestyle and normal diet always indicates health problems and requires consultation with a doctor - therapist, endocrinologist - and a detailed examination.
This is usually caused by digestive problems, allergies or endocrine, tumor diseases. Therefore, you should not be overly happy about being too thin. To improve your health, you should gain a couple of kilograms and build muscle mass.
Nutrition principles for weight gain
Usually the reason for such slimness is increased metabolism and not entirely proper nutrition, decreased appetite (especially in case of illness).
To get better, it is necessary to stimulate your appetite, because if you eat through force, there will be no benefit from such nutrition and the food simply will not be digested properly. In addition, you need to review your daily diet and increase calorie content of dishes without changing the volume of foods eaten.
The only undoubted advantage in your diet compared to “donuts” is that you don’t need virtually any dietary restrictions, you can eat everything – high-calorie dishes, flour, fatty and sweet foods.
However, all these products must be evenly and reasonably included in the diet. Meals should be frequent and small, at least 5-6 times a day, in small portions with a charge of calories. Before each meal, you should drink some vegetable or fruit juice to stimulate digestion and appetite.
There should be no hungry periods in your diet. After all, hunger will negate all your efforts to gain weight by burning the calories and fat you have stored. Eat snacks between meals to avoid feeling too hungry.
Which products to choose?
In your diet, focus on carbohydrate and protein components. In this case, most of the protein should be of animal origin - fish, meat , chicken or eggs. Poultry meat is digested faster and more fully, and should be given preference. Its proteins help increase the volume of muscle tissue and give volume to the muscles.
In addition, it is worth supplementing the protein diet dairy products high in protein and fat. Calcium is also more actively absorbed from such products. You need cottage cheese, cream, sour cream and baked milk with a high percentage of fat content - at least 9%.
There are even special protein shakes for those who want to gain a little weight and increase muscle mass: mix 200 g of cottage cheese in a blender with a glass of cream, honey and a handful of berries.
Carbohydrates also help you gain weight. Feel free to eat rolls and bread, soft wheat pasta, potatoes, sweet foods, candies and chocolate. Just watch your pancreas.
To ensure that enzymes work more actively and have time to digest the entire volume of food, drink at least 2 liters of liquid per day: tea with milk and honey, coffee with cream, cocoa with milk, sweet juices, water.
Let's create the right menu
It is necessary to pay special attention to the main meals and the rules for constructing a diet for them.
Diet for those who want to gain weight
- Breakfast is a boost of vivacity and energy for the whole day. Further nutrition largely depends on its correctness. Don't miss out breakfast , do not replace it with a cup of coffee. For breakfast, eat two sandwiches with cheese and butter or ham and lettuce. You can make a dessert from honey and nuts. By the way, nuts are also suitable as a snack between meals - they are filling and quite high in calories, they contain a lot of vitamins .
- Fruit creamy is suitable for second breakfast yogurt high fat content or tea with sugar and cookies. This is a source of calories that are quickly mobilized and enter the blood.
- Make lunch hearty and high in calories. Eat a salad or vegetable soup (to whet your appetite), as well as a high-calorie main course and dessert. It is necessary that it be meat or poultry, but not beef, it takes a long time to digest and provides few calories. It is best to choose potatoes or pasta or rice as a side dish.
- Plan an afternoon snack - it should include cottage cheese with cream or sour cream, a casserole or coffee with cream and cookies; by dinner you should already be slightly hungry.
- For dinner, prepare nourishing, but not heavy on the stomach dishes. Porridge with butter, flour dishes or fruit and cream salads are suitable; in addition, you can eat baked goods.
- At night, milk with honey, drinking yogurt or kefir with 3.2% fat content are useful.
How to improve your appetite
There are several secrets to stimulating your appetite:
- Before your main meal, eat some grapes or an apple half an hour before your main meal; they will whet your appetite.
- Generously season your food with spices - add onions and garlic, wild garlic, cinnamon, curry and saffron, they stimulate digestion and stimulate appetite, improve the taste of food. Marinades and broths are useful.
- Eat in a calm environment, stop watching TV or reading news on the Internet, you should enjoy the taste of food.
- Chew your food thoroughly and for a long time - in this form it is easier and faster, which means it will be digested more fully.
Warning
These tips are completely suitable for those who do not have digestive problems. If you have chronic diseases of the digestive tract, you should create an individual menu together with your doctor.
From a scientific point of view, being overly thin means being underweight. This corresponds to a body mass index (BMI) below 18.5.
BMI is equal to a person's weight in kilograms divided by the square of their height in meters. For example, my height is 1.84 meters and my weight is 107 kilograms. My BMI is 31, which means I have first-degree obesity.
As you understand, the BMI indicator is lower, the larger a person’s mass. The formula is extremely primitive and does not take into account the qualitative composition of these same kilograms. If you are not good at sports and weigh a hundred and a few pennies, then everything is sad. If, with the same weight, you press one and a half of your body weight from your chest, that’s a completely different story.
In the case of low weight, BMI is more indicative. It doesn't matter if it's fat or muscle. You have neither one nor the other.
According to American studies, only 1% of men are underweight. Among women there are 2.4%. However, gender does not matter in this case, because health problems due to underweight can occur in anyone.
The impact of underweight on health
The problems of fat people are obvious, everyone knows about them. Thin people, except in cases of outright frailty in appearance, appear healthy, but scientific research shows a different picture.
What can cause underweight
Not just genes and heredity. Sometimes this is a very specific disease that a person is not aware of.
- Eating disorders. This includes anorexia nervosa - a person’s deliberate desire to reduce their weight as much as possible.
- Problems with the thyroid gland. Hyperthyroidism, an overactive thyroid gland, can lead to unhealthy weight loss.
- Celiac disease, also known as celiac disease, is an acute form of gluten intolerance.
- Type 1 diabetes.
- Infections.
The problems listed above will not go away on their own, and self-medication will cause even more harm. Therefore, the first and main advice for a person suffering from underweight is to visit a doctor, especially if signs of weight loss have appeared since a certain point in time and have not bothered you before.
The right approach to food
Probably there is more? This is the surest way, but thoughtlessly drinking sugary drinks while devouring kilograms of cakes and pasties is a guaranteed health undermining. Outwardly healthy people, without weight deviations, receive terrible diagnoses, which usually accompany severe forms of obesity. All because of bad food.
The thesis “there is more” needs to be specified. "Eat more healthy foods." That's better.
However, even when eating exclusively healthy food, you need to think about the end result. It's unlikely that you just want to become fat. And the very concept of “healthy fat” is somehow hard to wrap my head around.
Gaining weight in one way or another implies building up both fat and muscle tissue, and therefore the problem cannot be solved by eating alone. You will still have to make friends with sports, but more on that later.
Calorie surplus
The fundamental law of weight gain is a calorie surplus. Take in more calories than you burn. If you ignore this foundation, then all other efforts will be in vain.
Finding the point beyond which you reach a calorie surplus is very easy. At first you won't need anything other than food, scales and patience.
Every day you need to eat more than yesterday.
Don't speed up too much. After some time, you will notice that the body weight graph has slowly but surely gone up. This means you have achieved a calorie surplus.
Now you need to turn to the calorie calculator and find out the numerical value of the daily calorie requirement at which your body began to gain weight. Just add up the calories of everything you eat in a day. Based on this data, you can freely change your diet, focusing on total calories.
If weight growth has not stopped, then there is no point in continuing to greatly increase caloric intake. A surplus of 300–500 kcal is enough for slow, confident weight gain. With an excess of 700–1,000 kcal, you will recover much faster.
At this stage, it is much more important to convince yourself that in the future this approach to nutrition will become the norm for you. Essentially, you will have to change the way you think about food for the rest of your life. Psychologically, it is difficult, but without turning a new approach to food into a habit, all the gains will inevitably be lost.
Protein
Protein is the most important nutrient. Building material for your body and muscles in particular. No matter how you experiment with the menu, it is important to maintain protein levels. Unfortunately, protein is not only the most necessary, but also very filling. Increasing the amount of protein in your diet will make it more difficult to meet your calorie goals, but there is no alternative way to achieve the desired result.
When gaining weight, your daily protein requirement will be the same as that of athletes - from 1.5 to 2.2 grams per kilogram of body weight.
Protein-rich foods are always the most expensive, but delicious. Meat, fish, eggs, milk, legumes, nuts. These are your best friends. There is one hack that makes it easier to get your daily protein intake up to the desired level. This is high-quality sports nutrition. It is also expensive, but whey or multi-component protein between meals and casein before bed will give a very good bonus. In any case, you will come to a sports nutrition when you start playing sports, but you can get acquainted with this interesting world a little earlier.
Carbohydrates, fats, number of meals
Don't limit yourself in anything. A pleasant feature of gaining weight is complete freedom in choosing food, as long as it is healthy. Don't listen to crazy people talking about the dangers of animal fat. We are omnivores, we need all fats - both animal and plant. And complex carbohydrates. Lots of complex carbohydrates.
Try to reduce your diet to 4 grams of complex carbohydrates per kilogram of body weight per day. Difficult, but real. Besides, deliciously prepared porridge is very cool.
You should make friends with cereals, pasta, potatoes and bread.
And here, too, there is a sports pit hack - . Much has been written about them on specialized websites.
With meals, everything is very simple. The more often the better. At least three full meals a day with high-calorie snacks between them.
High-calorie foods and supplements
If you don't have enough appetite, you will start looking for the most high-calorie foods. There is a risk of descending into fast food. In fact, there are alternatives. Much more high in calories and very healthy.
High-calorie food is food with the maximum ratio of energy value and mass/volume. Such food takes up little space in the stomach and is easier to eat.
- Nuts (almonds, walnuts, peanuts).
- Dried fruits.
- Fatty dairy products.
- Vegetable oil (olive and avocado oil).
- Cereals.
- Fat meat.
- Potato.
- Dark chocolate.
- Avocado.
- Peanut butter.
Unfortunately, the desire to maximize the caloric content of your diet will force you to limit yourself to vegetables, but in no case give them up completely.
When choosing fruits, try to pay attention to those that require less chewing.
A little more about food
- Eating more is easier if you eat more often.
- Don't drink before eating, leave room for food.
- Are you thirsty? Try milk instead of water.
- The larger the plate, the less food appears to be on it.
- Coffee tastes better with cream.
Strength sports
Excess calories allow you to gain weight. The only question is where you want to see these kilograms. In the sides or in the muscles? If you like the latter, then welcome to the world of sports for skinny people.
Sport, no matter how you feel about it, is an equally important factor in the right way. Suffice it to say that sport greatly increases your appetite, and you really want to learn how to eat more.
First, we go to the doctor and make sure that there are no serious obstacles to playing sports. Nobody forces you to break records right away. Strength sports are measured progress.
You'll do fewer sets and reps, but with heavier weights.
Naturally, we must not forget about cardio, but in your case the emphasis will be on strength training. Focusing on cardio burns calories, and you don't want to waste extra energy.
If funds allow, then first it is better to contact a professional trainer. He will explain and show the basics, and over time you will begin to understand everything yourself.
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Not everyone dreams of losing weight and exhausts themselves with diets. Many people, on the contrary, dream of gaining weight, gaining weight in order to get rid of thinness and acquire an attractive shape. If all your attempts in this direction have failed, you need, first of all, to analyze the causes of the problem of thinness. Therefore, before you start using various weight gain techniques, go to the doctor.
It is necessary to exclude diseases of diabetes mellitus, gallbladder, and thyroid gland. Very often, the cause of thinness can be a disturbed metabolism. In these cases, your doctor will help you bring your weight back to normal.
If everything is in order with your health, you can get rid of thinness using simple proven methods. And that’s why I’ll tell you right now about how you need to eat right in order to get better quickly.
What to do to gain weight?
First, determine whether you really need to gain some weight. Perhaps by nature, you have an absolutely normal weight. Maybe the problem is far-fetched? To figure this out, calculate how many kilograms you need to gain.
To do this, calculate your normal weight. There is a very simple way to do this: Measure your height in centimeters. Now subtract 100 from the resulting number.
Various weight gain methods will help you gain weight quickly. Almost all of them are based on increasing caloric intake. The general principle of these methods is that body weight is in balance with diet and calorie intake. By increasing calories, we increase body weight, and vice versa. Therefore, to solve the problem of thinness, you should reconsider your diet and eating habits.
If you previously ate meals 3 times a day, you need to switch to 4-5 meals a day, keeping the same interval between meals. For example, bodybuilders eat 7 to 8 times a day.
By the way, it would be useful to use sports nutrition consisting of proteins and gainers in your diet. They will serve as a source of additional energy, especially if you play sports. With the help of such nutrition, you will compensate for the energy expended and restore muscle tissue.
To eat healthy, make your diet varied. Eat foods rich in proteins every day. This could be legumes, eggs, chicken, beef, soy products. They are important for building muscle mass. Be sure to drink whole milk, eat fermented milk products, cottage cheese, sour cream, cheese, and heavy cream. These foods are not only high in calories, but also have great nutritional value.
It is very useful to cook porridge: buckwheat, rice, oatmeal. You can also drink tea, coffee with cream and sugar.
For better absorption of food and to prevent constipation, be sure to eat fresh greens, vegetables and fruits. As a “snack”, eat grapes, apples, bananas, oranges.
If you need to gain weight quickly, choose dairy products with a high fat content. You can eat eggs every day, but no more than 2 eggs per day. It is better to cook them soft-boiled.
Lightly salted fatty herring with onions and fresh garlic will also help build muscle.
Regulate the combination of proteins and fats in your diet. This way you can adjust the structure of your body.
Sample menu for the day
I offer you a sample menu for one day, “for those who want to gain weight”:
First breakfast:
A plate of oatmeal cooked in milk, an omelette made from 2 chicken eggs, or just soft-boiled. You can wash them down with concentrated protein dissolved in 0.5 liters of milk.
Lunch:
A sandwich of white bread with a piece of salmon or herring. You can wash it down with a portion of gainer.
Dinner:
300 g of stewed or boiled veal, chicken or turkey. As a side dish, you can cook a portion of durum pasta, eat a plate of rice with butter or mashed potatoes. Plus, a plate of salad from any vegetables with parsley and dill is a must.
Afternoon snack:
A sandwich with fish or a piece of beef. You can eat a portion of cottage cheese with sour cream. Wash it down with any juice.
Dinner:
Take a portion of ocean fish with a side dish. Let it be a salad of vegetables or fruits.
If you have no appetite, you need to intensely load yourself. Go in for sports, sign up for a gym, swimming pool. Alternatively, take a walk or go to the park by bike. Very often, appetite disappears due to worries, stress, and fatigue.
If this is the reason, fill your life with positive emotions, make new acquaintances, go on visits, to parties. Try to get enough sleep and avoid stimulants - alcohol, coffee, tobacco.
Try to eat right, follow the recommendations, and most importantly, do not take any pills to gain weight. They will bring nothing but harm. And when your diet, diet, and mental state return to normal, thinness will disappear. Get well soon and stay healthy!
How to gain weight or gain weight to gain weight. Weight gain occurs when more calories are consumed than burned.
The amount of these calories depends on the quality of the food and the availability of nutrients such as proteins, whole grains, starchy vegetables, unsaturated fats and dairy products. They provide optimal nutrition as well as weight gain.
Good nutrition improves skin tone and color, as well as energy and overall well-being. Unhealthy calories from sugar, refined grains and saturated fat create excess fat, which can increase risks such as heart disease and type 2 diabetes.
How to gain weight quickly
To gain 0.3 to 0.5 kg per week, you need to consume 250 to 500 calories per day in excess of the calories you need to maintain your weight.
Gain weight faster, especially without strength training. This means you will be adding fat tissue rather than healthy body muscle.
Exercises to gain weight
For good health, you need several 20-30 minutes of exercise per week at moderate intensity.
A relaxed workout will help you gain healthy, natural muscles. Of course, you can’t lift weights for a long time, but if you work out your muscles, it can improve your appearance. At least two comprehensive workouts per week will help address the appearance of your major muscle groups. Strength training helps improve physical functionality, posture and energy, promoting a healthy, vibrant appearance and weight gain.
Facial appearance
As you get older, you lose fat in your face, which contributes to visible signs of aging. Gaining weight will help you maintain a healthy weight and can help rejuvenate your facial appearance. A study published in Plastic and Reconstructive Surgery found that smoking, excessive alcohol consumption, too much sun exposure and certain medications may also exaggerate the appearance of aging.
Collagen, the protein that provides elasticity to the skin, begins to lose some elasticity as we age, leading to loss of volume—a natural consequence of aging. Recreating plump, youthful cheeks can be challenging in some cases. However, a healthy weight can add fullness to the face and improve skin tone and appearance.
Be realistic in your expectations
Avoid gaining unhealthy levels of fat, just to get better and look fuller. When you start gaining weight, especially if you don't need it, you can't be sure it's the right thing to do. For example, you may end up with a larger belly, hips, but not a fuller, more solid appearance.
Be patient and understand that sometimes there is a genetic component that cannot be changed by diet or exercise alone.
Ways to gain weight
It is necessary to adhere to several important nutritional questions when gaining weight. Simply replacing your calorie intake with too much sodium, sugar and nasty chemicals will lead to health problems. Drink fresh juice and/or milk with your meals instead of water.
Being thin and underweight may be the result of poor diet, lifestyle or other health problems.
Here are some healthy ways to gain weight:
- Eat more often. If you are underweight, how to gain weight faster: eat five to six times a day, instead of two or three times.
- Choose nutrient-rich foods. As part of an overall healthy diet, choose grain breads, pasta and cereals, fruits and vegetables, dairy products, protein sources, nuts and seeds. Stock up on proteins from eggs, chicken, cheese and milk. Butter helps add calories and flavor to any meal. Excess dietary protein increases protein oxidation, reducing daily fat intake.
- Taking a multivitamin and fresh fruits and vegetables in the morning will help you gain weight in the long run. The body can build more muscle before lunch.
- Try fruit cocktails. Do not fill your meals with coffee and other drinks that are low in calories and have little nutritional value. Instead, drink healthy smoothies made with milk and fresh or frozen juice and, in some cases, sprinkled with sweets.
- Determine the time to drink. Some people have a desire to drink liquids before meals, which reduces their appetite. In this case, it is better to drink high-calorie drinks with food. For others, drinking 30 minutes after eating is best.
- Don't skip snacks. Snack like nuts, peanut butter, cheese, dried fruit and avocado. Eat a bedtime snack such as a peanut butter and jelly sandwich or wrap your sandwich with cabbage, chopped vegetables and lean meat or cheese.
- Add additional casseroles and scrambled eggs and skim milk powder and stews to dishes for more calories.
- If you are underweight, this means consuming excess sugar and fat. Random piece of ice cream pie how to gain weight normally. But most should be healthy foods and provide nutrients in addition to calories. Bran buns and yogurt are a good choice.
- Exercise, especially moderate strength training, can help you gain weight by building muscle. Exercise can also stimulate your appetite.
There is a theory that if there is not enough protein, the body will remain hungry until it gets it, even if there were enough calories. Ultimately, a person must overeat calories to get the required amount of protein.
A number of chemical reactions are involved in converting foods into body mass. They are controlled by enzymes, which themselves depend on certain vitamins and minerals in the body.
If there are enough minerals for the human body, it recovers to a certain normal weight.
Chromium
One of the most important minerals. This mineral is essential for sugar metabolism. It helps insulin take glucose into cells. Without chromium, insulin is less effective at controlling blood sugar and rising glucose levels.
Magnesium
Known as a natural tranquilizer, magnesium calms the adrenal glands and helps balance blood sugar by promoting the production and action of insulin.
Zinc
Zinc is an extremely important mineral necessary for the production of stress hormones, insulin and sex hormones. Studies have shown that supplemental zinc intake helps control cortisol (a biologically active hormone).
Vitamin C
It is known that vitamin C is involved in glucose metabolism and that underweight people have been shown to have significantly lower concentrations of vitamin C. Vitamin C is critical for adrenal function. Vitamin C is also used to produce cortisol. Studies have shown that people who have good levels of vitamin C gain better weight.
Vitamins
Vitamins known as "stress" vitamins work to nourish and calm the functions of the adrenal glands. Vitamins also have an effect on blood sugar balance because they are essential for glucose metabolism. These vitamin-like substances are important for energy production and normal carbohydrate metabolism to solve the problem of how to gain weight.
Coenzyme Q10
Coenzyme Q10 helps the normal functioning of living organisms and the functioning of tissues with a high level of energy metabolism and releases energy by burning calories. Coenzyme Q10 also has a role in regulating blood sugar levels and helps reduce glucose and insulin, therefore having increased insulin resistance. Alpha lipoic acid is a powerful antioxidant used in vital energy production and reactions. Its role is to release energy by burning glucose. More glucose is burned, less insulin, which the body must release.
Alpha lipoic acid
Alpha lipoic acid helps tissues be more sensitive to the action of insulin, so that insulin can do its part in moving glucose within cells.
Amino acids
Amino acids are the building blocks of protein, and some are vital to weight gain because they can help make cells more sensitive to the effects of insulin. The most important amino acids are: N-acetyl, cysteine, carnitine, tyrosine, arginine, glutamine, leucine, isoleucine and valine.
Everyone in the world is talking about weight loss, while many are asking the question. Grocery stores offer low-fat, low-sugar items and are filled with processed chemical waste.
A healthy weight can be achieved, but only with a balanced diet, a healthy lifestyle and sufficient minerals for the human body.
Being underweight can be just as harmful as being overweight, but sometimes losing weight can be even easier than gaining weight. But there are some ways that help even the most notorious skinny people. Today I will tell you how to gain weight for a girl or guy.
Clinical picture
What doctors say about losing weight
Doctor of Medical Sciences, Professor Ryzhenkova S.A.:
I have been dealing with weight loss problems for many years. Women often come to me with tears in their eyes, who have tried everything, but there is either no result, or the weight keeps coming back. I used to tell them to calm down, go back on a diet and do grueling workouts in the gym. Today there is a better solution - X-Slim. You can simply take it as a nutritional supplement and lose up to 15 kg in a month absolutely naturally without diets or exercise. loads This is a completely natural remedy that is suitable for everyone, regardless of gender, age or health status. At the moment, the Ministry of Health is holding a campaign “Save the inhabitants of Russia from obesity” and every resident of the Russian Federation and the CIS can receive 1 package of the drug FOR FREE
Find out more>>
When they tell me that I want to gain weight, but I can’t, or I don’t know how to do it correctly, I always remember my old friend Sergei, who gained 25 kg in two months! When I saw him, I couldn’t believe my eyes. This was a completely different person, his cheeks were rounded, his face and shoulders became wider, and his old clothes no longer fit. How did he achieve this? I'll tell you a little lower.
Causes of underweight
The most common causes of low body weight can be:
I have given the most basic (but not all) reasons for lack of weight. Go through the points and identify your reason so that you can know your problem in person. And remember that before you put on weight for a thin person, you need to consult a doctor.
Basic rules in nutrition
Before you learn how to gain weight at home, remember that many overweight women envy thin women, and sometimes even try to humiliate the latter by pointing out their thinness. In this way they hide their complexes and try to elevate themselves at the expense of others. Don't give in to provocations.
Our readers write
Subject: Lost 18kg without dieting
From: Lyudmila S. ( [email protected])
To: Administration taliya.ru
Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally, I was able to lose excess weight. I lead an active lifestyle, got married, live and enjoy every moment!
And here is my story
Ever since I was a child, I was a rather plump girl; at school I was teased all the time, even the teachers called me a little fluffy... this was especially terrible. When I entered the university, they stopped paying attention to me completely, I turned into a quiet, notorious, fat crammer. I tried everything to lose weight... Diets and all sorts of green coffee, liquid chestnuts, chocolate slimms. Now I don’t even remember, but how much money I spent on all this useless garbage...
Everything changed when I accidentally came across an article on the Internet. You have no idea how much this article changed my life. No, don’t think about it, there is no top-secret method of losing weight that the entire Internet is replete with. Everything is simple and logical. In just 2 weeks I lost 7 kg. In total, 18 kg in 2 months! I gained energy and a desire to live, so I joined the gym to tone up my butt. And yes, I finally found a young man who has now become my husband, loves me madly and I love him too. Sorry for writing so chaotically, I’m just remembering everything from emotions :)
Girls, for those of you who have tried a bunch of different diets and methods for losing weight, but have never been able to get rid of excess weight, take 5 minutes and read this article. I promise you won't regret it!
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Gaining weight at home should not slide into eating sweets and mayonnaise; we must gain weight correctly - with quality weight, and not fat on the stomach and sides. To do this, you need to adhere to some dietary rules:
- Eat three large meals a day and have snacks in between meals to keep food in your stomach. Excellent snack options include bread with butter or honey, a bun with milk, a snowball or yogurt with glazed cheese.
- Too large portions can stretch the stomach and lead to gastrointestinal diseases.
- Never skip breakfast, lunch or dinner. Moreover, you can eat sweets for dinner, but it is advisable to avoid heavy meat foods, which linger in the stomach for a very long time.
What to eat
The most important rule: in order to quickly gain weight, you need to eat a lot more calories than you burn. One kg of body weight equals 7700 calories. Those. If your norm is 1800 calories, then in order to gain 1 kg per week, you need to eat at least 2900 calories per day. Luckily, there are many high-calorie foods you can eat to gain weight.
- Love protein foods.
One of the most important substances for healthy weight gain is protein - a building material for body cells. However, protein foods are also used for weight loss, because... it takes a long time to digest and reduces the feeling of hunger. For healthy weight gain, you need to eat 1.5 - 2 grams of protein per kilogram of your body weight.