There are many reasons why people develop excessive thinness. This may be a genetic predisposition, an overly active lifestyle, lack of diet, stress, depression, chronic diseases, and so on. But just as some diets contribute to weight loss, others can be used to increase body weight. What should be a diet for gaining weight girl or man?

Diet and lifestyle

When it comes to such an improvement in shape, the most obvious solution seems to be all that is forbidden by conventional diets - sweet, fatty, salty. But it will not lead to anything good except for diseases of the gastrointestinal tract. The maximum that you can achieve is swelling and a slight increase in fat mass. And this is not the goal of the diet for weight gain in girls or in men. Our main task is to develop muscle and strengthen bone mass. Therefore, in the selection of the diet rate will be placed on protein products. Enhance this effect will be through training in the gym.

What should be included in the diet? Daily calorie diet menu for weight gain reaches 3000-3500 kcal. But the final figure will depend on the gender, age and individual characteristics of the figure.

55% of the diet will be carbohydrates, 30% - fats, proteins will account for 15% of the calories, and half of them will be of animal origin. In order to cover the needs for fats, the diet recommends eating vegetable oil   (about three teaspoons per day). In addition, to achieve the desired proportions, it will not be superfluous to introduce into the diet macaroni, sugar, honey, beans, flour products and sweet fruit juices, which are drunk in the amount of one cup before each meal.

How many times a day do you need to eat? Nutritionists recommend the classic five-time scheme with a gradual increase in calories.

Diet to gain weight girl - menu options

If you want to achieve an increase in mass, be prepared for the fact that you have to eat densely at least five times a day. Nutritionists do not recommend eating through force, feeling a sense of satiety, but each meal will be sufficiently calories. We offer three diet menu options for gaining weight for each of the five meals. Based on these recommendations, you can diversify the diet.

Breakfast №1

Millet porridge is prepared in milk with butter. For a snack - a sandwich with cheese and butter, as well as sweet cocoa.

Breakfast №2

Preparing oatmeal, which can be seasoned with nuts, raisins and honey. For a snack - a sandwich with sausage and butter, as well as sweet coffee with milk.

Breakfast №3

Stew potatoes with meat. Serve a serving of roast with a bun with butter and cheese, as well as sweet coffee with milk.

Second breakfast №2

You can eat sandwich with butter and sausage, sweet yogurt and fruit juice will help to increase caloric content.

Second breakfast №3

The first version of the diet menu for weight gain recommends borscht with pork, meatballs, macaroni and cheese and jelly.

Shchi, fried fish, fried potatoes with onions, a salad with sour cream dressing and fruit juice will help you gain calories.

The third menu option includes pea soup, a salad with sour cream dressing and sweet tea with cake.

Snack number 1

In the afternoon, you can eat vegetable salad with mayonnaise and cheese, and wash it down with fruit juice.

Snack # 2

The second option is to simply drink a glass of full-fat milk with a sweet cookie.

Snack number 3

Try a fruit salad with yoghurt dressing.

The menu includes scrambled eggs or scrambled eggs with tomatoes, cheese and ham, as well as warm milk and honey.

The second dinner includes buckwheat, candied fruit, milk, a sausage sandwich and sweet tea.

The third version of the menu consists of goulash, rice porridge, buns with butter and sweet tea.

Representatives of the strong half of humanity can easily cope with the diet proposed above, but its calorie content may not be enough. In addition, men are often engaged in sports training. Therefore, they are recommended to use five meals a day, using one of the above three menu options, but supplement this food with protein shakes.

Protein shake can be bought at any store sports nutrition. But it is best to cook it with fresh ingredients at home.

For example, the following protein shake is suitable for building muscle mass: two bananas, half a can of condensed milk, three yoghurt, protein of two chicken eggs, beat with a mixer or a blender (pre-cut bananas) and use 200 g in half an hour after eating. After use, keep the rest of the cocktail in the refrigerator.

Another option for a diet for men to gain weight includes cottage cheese. Take 350 ml of milk, 100 g of cottage cheese, 4 boiled egg whites, one banana, a teaspoon of olive oil and 2 tablespoons of honey. Solid ingredients are pre-chopped. Then all the components are mixed and consumed a glass in half an hour after eating.

Most people want to get rid of overweight, but there are those who want to gain a couple of kilograms. For example, athletes or people suffering from excessive thinness, sit on different diets in the same way as fat people.

Protein food

One of the best options for weight gain has become a protein diet for weight gain for men, since it is based on maximum protein intake, which is very important for the whole body.

During a protein diet, it is desirable to reduce the consumption of fatty and carbohydrate-containing foods. Review your culinary preferences or learn how to cook something new and equally tasty and healthy.

Sample menu:

• In the morning cook oatmeal and add nuts. Make a few cheese sandwiches and drink a cup of sweet coffee with milk;
• A little later, cook pasta and meatballs, eat bread and butter, and drink some juice;
• For lunch, cook fat soup and fry potatoes with a large portion of onion and a piece of fish. Make a salad, add fat sour cream and pour a glass of juice;
• After a couple of hours, you need to eat cookies and milk;
• It is recommended to have dinner with buckwheat with milk, meat sandwich and tea.

Increased caloric intake

Many people think that it is easiest to gain weight by increasing the amount of food in the daily menu. Unfortunately, this is a misconception that will only complicate the situation. It is more correct to increase every day the calorie content of the food eaten.

Basis of diet

• Half an hour before meals drink a quarter-liter of fruit or vegetable juice;
• It is not recommended to immediately drink food;
• Be sure to eat a uniform amount of protein and carbohydrates;
• Include complex vitamins in the diet.

It is advisable to increase calories during the diet. ready meals. For example, you can sprinkle side dishes with cheese, and add more fatty sour cream to salads.

Sample menu:

1. Breakfast: millet, cooked in milk, caviar from favorite vegetables, bread with a slice of butter, milk cocoa;
2. Second breakfast: meat sandwich, a glass of yogurt or kefir;
3. Lunch: fat borsch with various types of meat, macaroni with hard cheese, fresh fruit juice;
4. Snack: sliced ​​from simple vegetables with any butter and grated cheese;
5. Dinner: scrambled eggs with slices of ham, fresh tomatoes and cheese, milk with a spoon of honey.

Carbohydrate food

A person who needs to gain weight, it is very important to eat correctly and varied. The main thing is that the menu has a lot of carbohydrates that support the body's energy. But do not forget about squirrels.

Eat during the day, preferably at least 5 times. You should not eat "sweet" carbohydrates, which are contained in various delicacies. It is healthier and more efficient to supply carbohydrates in the body with cereals, potatoes, pasta, bread and other products. It is very useful to eat bananas and add a spoon of honey to tea.

A carbohydrate diet for quick weight gain helps to cope in short time   with the problem of underweight.

1. Breakfast: scrambled eggs from a pair of eggs with a piece of bread, 70 gr. corn from a jar, a small fruit, black tea with jam of red berries;
2. The second breakfast: bread with cheese, kefir, any nuts and dried fruits;
3. Lunch: a large plate of vegetable soup, boiled potatoes with chicken or fish, vegetable salad, fruit juice or fruit juice;
4. Snack: oatmeal and a few bananas, tea with honey, a couple of pieces of dark chocolate;
5. Dinner: buckwheat or rice, cooked without milk, 50 gr. peas, canned fish, round fruit or berries, green tea.

Video collection on the subject of the article

There are cases when there is a need not for weight loss, but, on the contrary, in its recruitment. To achieve the desired result, eating all the food indiscriminately, is unlikely to succeed. The menu for weight gain for men and women will be different. For the strong half of humanity, the issue of mass gain due to muscle tissueand not body fat.

Menu: how to gain weight to a man

Male and female organisms differ significantly among themselves, therefore, it is necessary for a husband to choose a diet, taking into account some peculiarities. For example, the metabolic processes in men are much faster, so even without sports and vigorous activity, they can consume large amounts of high-calorie food and not get better, especially in young years. With age, fat reserves begin to be evenly distributed throughout the body. For women, the “surplus” first of all “settles” on the stomach and hips.

  Gaining weight to a man, adhering to the menu, it will not be difficult at all, in any case, it is up to everyone. Eating everything in large quantities, you can also recover, but in this case there is a high risk of problems with the gastrointestinal tract and metabolism. Therefore, nutritionists recommend competently to make a diet menu for weight gain for a man, so that in the process he achieves not just good physical shape, but also got healthier.

Husband wants to gain weight: menu, what to feed

When drafting a diet to gain weight, menus should be prepared according to the following features:

• 65–70% of the daily ration should consist of protein (meat, fish, dairy products, legumes).
• Cereals are preferably not cooked in water, but in milk or broth with the addition of butter   (but not more than 30 g).
• Daily in the diet should be vegetable salads with big amount   greens, season them better with vegetable oil.
• Alternate tricks of meat and fish, while choosing low-fat varieties. A piece of baked pork or mackerel can be eaten no more than twice a week.

The menu for a man who wants to gain weight should be based on proteins and complex carbohydrates. It is also important to increase physical exertion, the best solution is to sign up for the gym.

How to gain weight man: an approximate menu

Lack of body weight in men is most often associated with a lack of calories. Therefore, the menu must be designed in such a way that it contains a sufficient amount of meat, fish, potatoes, eggs, cereals, beans, peas, bread (from wholemeal flour), mushrooms, and nuts. These products should be the basis of the diet, but also in the menu should be vegetable salads and fruits.
  Approximate daily menu, how to gain weight to a man:

• First breakfast Oatmeal or wheat porridge, boiled in milk, with dried fruits, a sandwich with cheese, coffee with cream.
• Lunch. Banana milkshake, 100 g of nuts.
• Dinner. Vegetable soup with meatballs, three baked potatoes with 200 g of meat, vegetable salad, dressed with butter.
• High tea One glass of kefir or yogurt with cookies, fruit, nuts.
• Dinner. Four boiled eggs or scrambled eggs, a sandwich with butter and cheese, tea.

  Before playing sports it is recommended to additionally add carbohydrates to the diet. For example, you can eat 50―80 g of dried fruit or drink fresh fruit before your workout. Also, the supply of glucose will not interfere 20 minutes after exercise. Ignoring these methods of nutrition is not worth it, because they also play a significant role in gaining weight.