What can make you fat. The Complete Guide to How to Gain Weight Fast and Naturally

It's not a mistake. While thousands of people are looking for verified information, many, especially young creatures, are suffering from the so-called underweight.

Both the young lady and the young man want to have pronounced forms in certain places, in order to evoke romantic feelings in the opposite sex with their very appearance.

You are lucky - after eating you are not forbidden lie down for an hour lie down or sit down to rest.

Your diet should be predominantly protein-carbohydrate. Eat chicken and fish meat, eggs, dairy products - cottage cheese, cheese, yogurt more often. Do not be afraid to eat high-carb foods - pasta, bread, potatoes, now leather-covered ribs do not threaten you.

For those who dream get fat, it is very useful to drink plenty of water - juices, tea, milkshakes.

However, a special diet for weight gain can make your belly fat, and you probably want to increase the size of your arms, legs and other parts of your body. Therefore, you can’t do without simulators, but you need to clearly and correctly know which types of exercises will help build muscle mass.

Of course, at first a sports instructor will give you good advice, but you yourself should know that the main thing for you is develop arm and leg muscles. Dumbbells, barbells, biking and swimming are all "your" types of physical activity that help to make the body elastic and full of vitality.

Finally, we note that a small weight with a large height is a reason to seek the advice of a doctor.

Most people suffer from the fact that they are gaining extra pounds, but there is another category of citizens who suffer from lack of weight. Their desire to gain at least a few kilograms causes great bewilderment in overweight people, and no wonder: it seems that it is very easy to gain weight, but it is very difficult to lose it. Constant diets and gyms require a lot of nerves and strength, and in order to get better, it seems that you do not need to make much effort. However, not all so simple. In our article, we will tell you what to eat to get better and be healthy.

Of course, those who have a slim figure have many advantages: there is no bulging belly, cellulite, and besides, you can eat whatever you want, whenever you want. But with all this charm, there are also disadvantages: a thin woman can easily have reproductive problems up to the absence of menstruation, but a skinny man is unlikely to arouse admiration among both sexes. In addition, if you are underweight, then it is likely that you have digestive problems, allergies, endocrine disorders or even tumor diseases, and this is already serious. In addition, sudden weight loss is sometimes facilitated by severe stress or constant psychological pressure from others. In these cases, you need to change your lifestyle and naturally eat right. So what should you eat to get fit?

In order to gain the cherished kilograms, you need to be smart about your daily nutrition. What simple guidelines can you follow?

Do not increase portions drastically so as not to overeat, do it gradually and be sure to eat everything with bread.
Stimulate your appetite before every meal by drinking juices.
Eat at least 5-6 times a day so you don't feel hungry.
After dinner, try to take a nap for at least half an hour to better digest your food.
What should you eat to get better? Nutrition should be protein-carbohydrate with the addition of fats:
- meat (beef, pork, lamb, rabbit meat, turkey), fish, chicken, cottage cheese, milk, kefir, sour cream, fermented baked milk (proteins);
- soybean, butter, olive oil (fats);
- all flour products (buns, pies, cookies, crackers), white bread, pasta, potatoes, cereals with butter, sugar, honey, sweets (carbohydrates)
Take vitamin and mineral complexes and amino acids.
Drink 2-3 liters of fluid per day. In general, the question of what to drink in order to get better should not cause bewilderment - you also need to know how to drink correctly. The liquid for those who want to gain weight should consist of tea with milk, coffee with cream, juices with pulp and ordinary water.
Eat vegetables, fruits, greens every day, as they, along with fats, contribute to good absorption of food.
Eat more high-calorie foods that are devoid of cholesterol and useless fat (chips and hamburgers will not lead to good).
Eat nuts (walnuts, hazelnuts, cashews, peanuts, hazelnuts, almonds) and fruits (bananas, melons, persimmons, apricots, and peaches).

If you decide what you need to eat to get better, you can go to a nutritionist who can help you create a personalized menu. Below we give two menu options for those who want to gain weight.

sample menu

Option number 1

First breakfast: a plate of oatmeal with honey or nuts (cottage cheese with dried fruits), a sandwich with butter, cheese and ham, a cup of cocoa.

Second breakfast: juice, ham sandwich, yogurt.

Lunch: salad, soup with meat broth, meat (fish) with mashed potatoes (pasta), dessert and coffee with cream.

Snack: salad and yogurt.

Dinner: omelet with ham, milk.

Second dinner: pear (apple).

Option number 2

First breakfast: scrambled eggs (cottage cheese with sour cream), sweet tea.

Second breakfast: coffee with milk, bread with butter and cheese.

Lunch: salad, borsch with sour cream, meat (fish) with rice, compote.

Afternoon snack: milk with a bun.

Dinner: vegetable salad, cutlets with stewed vegetables

Second dinner: a glass of yogurt.

In addition, in order to gain weight, you also need to play sports. Banal eating while lying on the couch will only lead to the fact that your stomach will increase and the subcutaneous fat layer will grow. But after all, we all want to be beautiful, and for this we need to move. Naturally, exercises for weight gain will be different from those exercises that help get rid of extra pounds. For those who want to build muscle mass, a bicycle, swimming, push-ups, exercises with dumbbells and barbells are very useful. Therefore, do not ask yourself what to eat to get better - lead an active lifestyle, and of course, eat right.

Gaining weight is sometimes much harder than losing it. Most often, fat women are simply too lazy to change their lifestyle in order to lose weight. But thin women to gain 2-3 kg. you have to try very hard. How to be skinny, how to help them gain weight?

Let's look together for a way out of this situation on the website www.site, let's talk about how you can get better quickly, in a week using a certain diet.

Causes of underweight

The fact is that if you force yourself to eat all day with a break only for rest, you can quickly get the opposite result. If you have an accelerated metabolism, then instead of gaining kilograms, you can lose even more weight.

Moreover, such enhanced nutrition is a serious stress for the body. He "drives" food in transit, not having time to absorb useful substances. Therefore, in order to gain weight, you do not need to force your body. First of all, you need to find out the cause of thinness.

If you are healthy, do not suffer from diseases in which there is an active weight loss, the reason may be physiological. There are people about whom they say "Do not feed the horse." They can eat a lot and not get better. There are several physiological reasons for this. The primary cause is an excess of the hormone cortisol. It is responsible for tissue breakdown in the body. With its excess, there is a rapid "burning" of fat. To overcome this obstacle, you need not just eat everything around the clock, but follow a special diet.

Diet for weight gain

In order to create conditions for the process of building tissues to combat catabolism, you need to constantly supply your body with fuel, as well as building materials. Fuel is fats, carbohydrates. Building materials - proteins, proteins.

Unlike people trying to lose weight, you can eat fat after carbohydrates. Feel free to add butter with cereals, lard with potatoes to the diet. Before the main meal, eat half a glass of sour cream. After lunch, treat yourself to ice cream, a slice of cake, or a brownie. With such a diet for a week, you can easily gain 2-3 kg.

However, don't forget about protein. You need them to build muscle. An increase in a certain amount of subcutaneous fat should occur in conjunction with the formation of a beautiful muscle relief. Therefore, you should eat foods rich in proteins. Just do not be too zealous, as the body will remove the excess protein, leaving only the amount it needs.

The main source of these substances is fresh whole milk, preferably rustic. It should not be drunk immediately after a meal, but after a while. Drink a liter of milk per day. This is quite enough. In addition, milk contains calcium, carbohydrates and many other useful substances necessary for the body.

Also a source of protein are: any meat, fish, dairy products, cottage cheese, eggs, nuts.

To fulfill our task - to get better in a week, we also cannot do without fresh vegetables and fruits.

They are necessary for the assimilation of food eaten and are the prevention of constipation. Eat several peaches, oranges, apples, and pears a day. In the evening, a light vegetable salad of fresh carrots with sour cream, cabbage with an apple is a must. During the day, cook side dishes of zucchini, eggplant, and other vegetables. Fruit juices are best avoided due to their high sugar content. Better eat your own fruit. In winter, take vitamin complexes.

Drink fresh water up to 2-3 liters per day. Keep your salt intake to a minimum. This is necessary so that the fluid does not linger in the body. Excess fluid can adversely affect the internal organs. Especially it overloads the heart. All the water you drink during the day should flow freely through the digestive tract and be completely removed from the body. Therefore, you should not eat smoked meats, marinades, salty dishes.

Approximate diet for weight gain

In the morning, immediately after waking up, drink a glass of milk or kefir, yogurt. After that, you can start your morning routine. After about half an hour, you can start the main breakfast.

For breakfast, it is good to eat a plate of oatmeal (buckwheat, rice) porridge with butter. After an hour, you can eat a few fresh fruits, nuts or a handful of dried apricots, prunes. This will help support the "fire" of anabolism.

Lunch should be heavy. After dinner, if possible, lie down for a while, rest. Drink milk after 1-2 hours. After another hour, eat fruits, nuts.

After another hour, have an afternoon snack. You can eat some boiled meat with vegetables.

For dinner, eat a large plate of vegetable salad, a piece of meat with porridge. Or eat boiled potatoes with vegetable stew.

Just before going to bed, you can eat some fresh cottage cheese with raisins, drink kefir. Also, remember that for our purposes, we need a long, full sleep.

I hope these tips will help you, and now you know how you can get better in a week. However, when embarking on such a diet, you should know for sure that you are healthy and the state of thinness is not associated with the presence of any disease. Be healthy!

Today, for many citizens, the actual problem is the presence of excess weight. There are many ways to deal with this factor. However, this text is not about that. After all, along with such a problem, there is a task of the opposite nature. It consists in addressing the issue of eliminating weight insufficiency. Some people are wondering how to get fat in a week. More on this later.

The main criteria for weight gain

In order to answer the question of how to get fat quickly, you must consider the following principles:

Initially, in this regard, it is necessary to consult a doctor. To exclude any disease responsible for the shortage of the required kilograms.
The presence of excess animal fat in the diet can adversely affect the cardiovascular system.
Gaining the required weight is completely dependent not on how much you ate, but on the amount absorbed by your body.
The presence of an excess of sweets in the diet can lead to the fact that the metabolism will be disturbed.
At night, eating in this case is not recommended.

All of the above should be considered in the implementation of the idea of how to get fat quickly.

Existing methods

There are two main ways to achieve weight gain:

Increasing muscle mass. This is done through physical activity.
Increasing body fat.

The reason for the lack of weight influences the choice of the necessary method. For example, if you need to get rid of thinness or to correct too thin arms or legs, then the best option in this case would be to increase muscle mass. And to restore a certain hormonal background, you will need to increase the amount of subcutaneous fat. It all depends on the individual approach. But for a clear definition, you need to contact experts in this field.

How to build muscle mass?

It should be remembered that success in this case depends not only on the right diet, but also on physical activity and lifestyle. Since it is very important not only to obtain material for muscles and energy for their formation, but also to help them occupy the right place in the body. To do this, you should contact a specialist in this field. He will expertly assist you in developing the right set of exercises, or he will directly participate in the implementation of this process and conduct the necessary training.

For the correct preparation of the menu and diet, it is necessary to increase the daily calorie intake by 30%. This will be the optimal daily rate. In this case, the calorie composition should consist of 40% protein base; 50% - carbohydrate; 10% - fat.

Menu for muscle building

In this case, the diet will look something like this:

It should be remembered that without physical activity, gaining muscle mass is simply impossible. You also need to try to avoid stressful situations. They negatively affect weight gain.

Increasing body fat

Currently, many are wondering how to get fat in a week. Further on this will be discussed in more detail. Initially, for this you do not need to eat a lot of food at a time. However, it is necessary to increase the number of meals. You should also enrich the diet with healthy fats and redistribute the products consumed. It is necessary to increase the caloric content of the diet gradually. This is very important. Calories should be increased by 5-10 per week.

In this case, for weight gain, the consumption of bread, fatty cheese and fish, honey, and nuts is considered mandatory.

Approximate daily menu for increasing body fat

In this case, the diet looks like this:

For breakfast, you should drink sweet cocoa with milk. This also includes oatmeal cookies (4-5 pcs.).
Second breakfast: tea (possible with milk), one fruit, almonds with honey (30 g).
For lunch, you need to eat soup based on meat broth. In this case, you need to cook porridge for a side dish. Meat or fish, as well as vegetable salad, is suitable for it.
Second lunch: dried fruits and muesli with milk.
For dinner, you should choose to eat fish or meat, as well as porridge or potatoes as a side dish. This includes vegetable salad.
Before going to bed, you should have a snack with one fruit and a glass of kefir.

You need to know that physical activity in this case is not too desirable to limit. After all, she is an excellent assistant in the fight against stress, in improving appetite, and all this has a positive effect on weight gain.

Choosing the Right Diet

There are many methods for gaining body weight. They differ only in the list of basic principles and do not have specific names.

There are methods that suggest increasing the calorie content of food with a gradual increase in portion size. However, this is not entirely correct. Since an increase in the volume of servings can cause distension of the stomach and subsequent obesity.

In some cases, weight gain is suggested by increasing the amount of carbohydrates in the diet. However, in this case, there may be an excess of sugar in the body. As a result, serious illnesses can occur.

There are also methods that talk about the need to limit motor activity. However, this is fundamentally wrong!

Therefore, in deciding how to get fat in a week, you should lean towards choosing the right and healthy ways to gain weight.

The right weight gain process

In this case, you need to initially decide what exactly needs to be typed and why it is needed. This is followed by a gradual increase in the number of meals. Do not try to immediately eat 5 times a day. First, you should gradually increase the number of meals (one daily) to five. After that, you need to start increasing the number of calories.

To consolidate the desired result, after completing the weight gain, you should not return to the former method of nutrition. This must be remembered. To maintain the result, you should find a golden mean in nutrition. After that, you will not have a question about the lack of kilograms.

Ideal products for weight gain

There are a large number of them. However, the following products are still considered ideal:

Everything said in this paragraph will help in answering the question of what you need to eat in order to gain weight.

How to gain weight by 5 kg in a week?

In this case, you will need the required amount:

proteins;
fats;
carbohydrates.

To answer the question of how to gain weight by 5 kg in a week, you should do the following:

These basic criteria will help in advice on how to get fat at home in a week by 5 kg. All of them are effective for gaining weight in the shortest possible time.

How to get fat for a skinny guy? Step-by-step instruction

From some men you can hear the phrase: “I want to get fat!” To do this, they use many methods. However, many of them do not give the desired result. In fact, there are quite effective methods that allow you to fully increase body weight. The secret is that in order to achieve the desired result, it is necessary not only to follow various recommendations, but everything must be done together, that is, in a complex. More about the basic principles below.

You need to drink water. After all, fluid directly affects body weight. For quick weight gain, you need to drink plenty of water every day. It is recommended that men drink at least 2 liters of fluid per day. Milk would be an excellent option. It is an excellent product for building up the necessary kilograms.
In this case, you should increase the calorie content of food. This is very important. You must first increase the calorie content by 300-500 per day. Then, when it is noticeable that the mass building has stopped, then another 500 calories can be added to the diet. This should be done until it becomes noticeable that the desired result has been achieved in deciding how to get fat in a week (for example).
The frequency of meals should be changed. With an increase in the number of calories consumed, another condition arises. It lies in the fact that it is necessary to break the daily ration into a certain number of meals. Namely, it should consist of breakfast, lunch and dinner, as well as a couple of snacks. This will help prevent excessive portion sizes.
Percentage of body fat. On the question of how to get fat for a teenager, you should clearly decide on the choice of the right way to gain weight. By increasing muscle mass or body fat, you can affect appearance in different ways.
Weight changes need to be monitored. This action is very important. This is necessary in order to determine the speed of achieving the desired result in how to get fat in a week. To do this, it is necessary to weigh yourself weekly and record changes in body weight, as well as compare the results visually.
Physical activity should not be neglected. For a man to gain weight, it is not enough just to increase the caloric content of the diet. This still requires strength training for muscle growth. Then the calories entering the body will increase the necessary mass.
Sufficiency of sleep. This is another important condition. After all, the body needs regular rest and time to carry out a full restoration of strength. In this case, you need to sleep at least 8-9 hours a day.

Outcome

After reviewing the above tips, everyone can learn a lot of interesting information and decide what to do to get fat. To do this, strictly adhere to the indicated instructions - and the desired result will be achieved.

Achieving the ideal weight is quite difficult, it all depends on the structure of the body, height, age, gender. Very often you can meet men and women who are struggling with excessive thinness. Wanting to get in shape and look more solid, people resort to all sorts of tricks. Some, on the contrary, try to lose weight by restricting themselves in nutrition and increasing physical activity. This option does not suit you, you need to eat a lot and right. Let's consider the important aspects in order.

Since weight gain is achieved through physical activity and an increase in body fat, an integrated approach must be used. Start the day right - with sports. It is not necessary to go to the gym, it is enough to perform simple exercises at home. Get dumbbells, a jump rope, do squats, swing the press. Work on the body 30-60 minutes a day, every day.
A set of extra pounds in girls is immediately reflected in the waist, watch it. In addition, fat often accumulates in the thighs and buttocks, this must also be taken into account. For this reason, if you notice excessive accumulation of fat, work on this area. For example, sides appeared - start twisting the hoop. Have you noticed the “ears” on your hips? Kick back, do a dumbbell/barbell squat.
Review your daily diet. If you used to eat low-calorie foods, replace these foods with more satisfying, but not fatty ones. Load up on potatoes, whole grain pasta, grains, and beans. Eat pork, beef. The calorie content of food should increase gradually (about 120 Kcal per day). Do not replace the right carbohydrates with the wrong ones, give up fried foods or eat them 3 times a week, not more often.
At the stage of weight gain, you need to eat "forbidden" foods. These include flour products in moderation, foods with a high content of starch, sweets, fast food (no more than 2 times a week). At the same time, you can occasionally eat fried chicken without skin, pork pulp. The rule “do not eat after 6” is not valid for you, eat 1-1.5 hours before bedtime.
Drink food to increase body weight. For example, for dinner, you can eat mashed potatoes with meat, while washing down the food with tomato, cabbage or carrot juice. In this case, it is necessary to consume at least 2.5 liters. clean water per day to prevent swelling of the limbs and remove excess salt from the body.

It makes sense to consider the products that you should focus on. Let's summarize the information, highlight the main features.

Fruit lovers should lean more on high-calorie fruits. These include grapes, bananas, persimmons, mangoes, peaches, apricots, apples, melons. At the same time, you can make freshly squeezed juices based on the listed fruits, drinking 300 ml each. per day.
Make it a habit to eat a handful of nuts, eat candied fruits, prunes, dried apricots, raisins. Give preference to berries with a high sugar content, prepare milkshakes based on them.
If we talk about dairy products, include in your daily diet full-fat yogurt, cream (fat content from 20%), whole homemade milk, cottage cheese (fat content from 15%), sour cream. It will not be superfluous to use soft and semi-hard cheeses, butter, whey.
As mentioned earlier, for weight gain, it is important to consume flour products. Eat homemade pies, waffles, cakes, rolls, sandwiches, cakes. It is important that the bread is wheat, not rye, the first option is more nutritious. However, the listed products must be consumed in moderation, evaluating the figure objectively.
Boil cereals in milk, not water. Be sure to add butter and granulated sugar (preferably beetroot, not cane). It is worth giving preference to barley, barley, buckwheat, wheat, oatmeal, flaxseed, rice porridge.
The daily diet should include meat, both lean and fatty. It is allowed to eat everything: lamb, chicken, pork, turkey, beef, veal. Fry cutlets, bake meat in the oven, slow cooker (optional).
If you're not diabetic, make sure you always have sweets in your kitchen cabinet. You can eat sweets and chocolate, the main thing is not to exceed 100 gr. per day. It is advisable to use the above sweets not in the morning, but at lunch and in the evening, so that 30% of carbohydrates are deposited in fat.
Of course, not a single mass gain occurs without the participation of chicken / quail eggs, sea cocktail, fish. The listed products have a large amount of minerals and vitamins that are necessary for a full life. Especially they need to be eaten if you have already started playing sports. Protein contributes to the formation of muscle tissue, which will help you gain weight.

To gain about 5-6 kg. in one week, it is important to balance the diet so that it includes the optimal amount of proteins, fats and carbohydrates. To do this, it is necessary to carry out certain manipulations, which we will discuss below.

First of all, determine the true reason why you want to gain extra pounds. Perhaps you have a naturally thin physique, as a result of which a lack of mass affects the functioning of internal organs. Some people suffer from nervous disorders, anorexia and other ailments. For more detailed information, it is recommended to consult a doctor, conduct a comprehensive examination, and then start amateur activities.
The daily diet must be fortified, balanced, sufficient for age, gender, height. In addition to regular food, you need to take multivitamins, fish and badger oil. The listed drugs are sold in a pharmacy, the instructions are attached, do not violate the manufacturer's recommendations.
Make it a habit to drink a special cocktail every day. Mix together 270 ml. cream with a fat content of 20%, 40 gr. liquid honey, 100 gr. cottage cheese (9%). Use the resulting paste immediately after preparation. If desired, you can replace honey with granulated sugar, as well as add dried apricots, raisins, figs, prunes.
It is known that weight gain is directly dependent on muscle tissue. For 7 days, engage in physical activity, follow the recommendations described above. If you eat well and exercise at the same time, the process will be many times more efficient. At the same time, it is important to adhere to fractional nutrition, which consists of five meals a day. Portions should be healthy, satisfying. If desired, you can drink protein, amino acids, dietary supplements, which are sold in a sports nutrition store.
For maximum results, eat foods that whet your appetite. Eat green apples, chew gum, fill dishes with mustard, pepper, horseradish. Drink on an empty stomach freshly squeezed carrot, cabbage, celery juice, fermented baked milk, kefir.

To increase body weight, you first need to play sports. Sign up for a gym, visit it at least 4 times a week. Perform exercises for all muscle groups (but not on the same day). If possible, make an individual program with the trainer, taking into account the characteristics of your body.
In combination with high physical activity, you need to drink at least 3 liters. water per day. At the same time, milk plays an important role (at least 1 liter per day), fermented baked milk (about 0.7 liters per day), pure protein (sports nutrition). If you don't drink, your body will become dehydrated. He will take fluid from the muscles, spending energy on the processing of fat.
A very important aspect is to consume enough calories per day. Calculate the value using the online calculator, taking into account your body. Add 350-450 kcal to this number daily. When the weight starts to rise and then stops, increase the calorie content by another 500. Perform manipulations until you achieve the desired result.
Get in the habit of eating 5-6 large meals a day. It is important that the menu consists not only of second courses, but also of the first ones. Do not skip snacks, during this period, use the "forbidden" foods described above. Try to eat in a balanced way, the dish should contain fats and carbohydrates in the maximum amount.
Visit the clinic and calculate the percentage of body fat. Depending on your individual body structure, you can gain weight through body fat or muscle gain. However, in both cases, the end result will vary significantly. Watch for weight gain, weigh yourself regularly, and write down the indicators in a notebook.

It is easy to get fat if you have sufficient knowledge regarding the diet and possible methods. Make up an individual menu for yourself, do not limit the body to junk food, drink more. Eat foods rich in fat and protein, start exercising. If necessary, purchase sports nutrition that promotes muscle gain.