Lack of weight is just as unattractive as extra pounds and body fat. Lack of weight, like excess, is bad for health and is almost always the cause of hidden diseases. You can gain weight using a special diet, eating foods with high calorie content.
But before applying a diet to gain weight, it is desirable to undergo a medical examination, to identify the cause of a sharp and permanent weight loss, to begin an appropriate treatment. After a while, a natural increase will be noticeable – an average of one kilogram per month, and the right diet will be useful.
Proper diet for weight gain
Noticing pathological leanness and deciding on weight gain 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 problems with digestion, and, thirdly, disgust for food may come.
It will be right 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 nutrition in small but high-calorie portions will have a better effect on physical and mental health.
General rules of the diet for weight gain: it is recommended to drink 250 ml of juice from vegetables or fruits 30 minutes before a meal, and it is extremely undesirable to drink it while eating. It is also not recommended to do sports after eating. Proteins and carbohydrates should prevail in the diet: legumes, various cereals cooked exclusively on milk, pasta, white bread, honey and sugar, fruits and juices can be consumed. It is useful to use vitamins during the period of weight gain.
You can increase the caloric content of familiar and favorite dishes. For example, a casserole of vegetables, pasta, and any other garnish can be sprinkled with grated hard cheese, salads are well filled with sour cream. In general, this product should definitely be included in the diet to gain weight – it significantly increases the calorie content of the dish.
Sample diet menu for weight gain
Below are an example of a balanced menu. You can use this diet to gain weight for men and women.
For breakfast, you can eat porridge, boiled in milk, with the addition of honey, raisins, nuts, white bread with cheese, butter, coffee with milk.
At the second breakfast – meatballs and pasta, fruit juice.
For lunch – 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 fruit or dried fruit, tea with sugar, white bread with butter.
For breakfast, you can make milk porridge from millet groats, vegetable caviar, white bread and butter, cocoa, cooked in milk.
At the second breakfast 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, chops and macaroni with cheese, sweet compote.
For a snack, you can prepare a salad of vegetables, fill it with sunflower or olive oil and grated cheese.
For dinner – scrambled eggs with cheese, ham and tomatoes, milk with honey.
For breakfast – potatoes stewed with meat, butter bun, coffee with milk.
At the second breakfast – cereal with milk or oatmeal.
For lunch – pea soup with smoked meats, a salad with sour cream, cake or biscuits with tea.
As a snack you can take a fruit salad, seasoned with sweet sour cream or yogurt.
For dinner, you can make goulash, rice porridge, eat a sandwich with butter, drink sweet tea.
Taking into account the fact that the menu contains dairy products, fatty meat, before using such a diet, you should consult with your doctor, exclude pathologies of the gastrointestinal tract, pancreas, liver. With the permission of the doctor, in addition to vitamins, you can take drugs to stimulate digestion, improve appetite.
The principle of adherence to a diet for weight gain 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 gaining weight for men should also be accompanied by physical exertion – in order to give the increasing muscle mass a regular, attractive form.