How to gain weight without harming your health

The topic of gaining weight is no less relevant than the topic of losing weight. This is noted by all practicing nutritionists. Women strive to gain weight in order to correct some figure defects, get rid of skinnyness and thinness, and gain seductive roundness in the chest and hips. Men want an athletic, muscular look.

Contrary to expectations, the process of gaining weight is more difficult than the process of losing weight, it requires persistence and effort, and takes a long time.

The reason for thinness lies in the original functioning of the body, in its specific metabolism, and correcting such characteristics is very difficult.

The most complex cases of thinness are destructive processes that occur in those who overdo it with weight loss diets in pursuit of a model appearance.

Critical insufficiency of mass, especially turning into dystrophy, is extremely difficult to correct. This requires the efforts of not only nutritionists, but also doctors.

Proper nutrition for weight gain

The most important condition for gaining weight is regularity of nutrition. You need to make a schedule according to which you eat at the same time every day.

The optimal number of meals per day is three main ones (breakfast, lunch, dinner) and two additional ones (second breakfast, afternoon snack). Between meals, you should also snack on nuts, dried bananas, dried apricots, and dates.

You should not overload your dinner with foods that are difficult to digest, otherwise this will interfere with good stomach function and proper sleep.

Breakfast should be hearty, but not greasy. Lunch is even more filling. The lunch menu must include a hot first course (soup, borscht, cabbage soup, solyanka, fish soup).

If it is not possible to use the services of a canteen or cafe during the working day, in order to comply with the meal schedule, it is worth acquiring special containers where you can place the products of the daily diet in doses. Now there are models of heated containers, which are especially convenient.

To adjust body weight, it is necessary to increase not only the volume of muscle tissue, but also the volume of the layer of abdominal and subcutaneous fat - the body’s energy reserve.

After all, fat is not only concentrated energy, but also a protective layer that protects our internal organs from injury.

A proper nutrition program for weight gain must be coordinated with an experienced nutritionist. He will give suitable recommendations taking into account the individual characteristics of the client’s body.

Your meal plan for muscle growth...

I recommend using the principle of fractional nutrition.

That is, eat food often, but little by little, or more precisely: within the number of calories you need.

Relatively speaking, you can have 5-6 meals during the day.

• Get up 8.00
• 8.05 - drink plain non-carbonated water according to how you feel
• 8.30 – breakfast (complex carbohydrates + proteins + fiber)
• there could be, for example, strength training (training time - 40-45 minutes)
• 11.00 – snack (complex carbohydrates + proteins + fiber)
• 14.00 – lunch (complex carbohydrates + proteins + fiber)
• 16.00 – snack (complex carbohydrates + proteins + fiber)
• 19.00 - dinner (no carbohydrates, only proteins + vegetables to minimize the accumulation of excess fat)
• 21.00 - snack (no carbohydrates, only proteins + vegetables to minimize the accumulation of excess fat)

Sleep 22.00-23.00 – 8.00, also if you have the opportunity to sleep for another hour during the day, go for it.

This is what your daily diet for gaining muscle mass might look like.

Ps you can change and adjust the time to suit yourself (your schedule). This is just an example!

The main idea: 6 meals. 3 main meals (breakfast, lunch, dinner) and 2-3 snacks. With your head!

To implement this diet you will need food containers:

Their essence is simple: you can cook your own food and take it with you (if necessary).

And then you just take it out at the right time and start absorbing the food. That's all.

This is the answer for those who don’t know how to combine such a number of meals with work/study.

I will say this: if there is a desire, there will be an opportunity.

If there is no desire, then, as a rule, there are a thousand reasons and excuses)).

Meals for a week for weight gain

To stay in good shape, women need to consume at least 20,000 calories per week, and men 25,000.

If you follow this norm, the energy intake into the body (under conditions of rational activity without overload) will exceed its expenditure. If you exercise excessively, the amount of calories consumed should be increased.

To individually calculate the optimal amount of calories, use the Muffin-Geor formula:

• for women – (9.99 x body weight) + (6.25 x height) – (4.92 x age in years) – 161;
• for men – (9.99 x body weight) + (6.25 x height) – (4.92 x age in years) + 5.

The calorie content of food consumed is checked using special tables that contain data about each food product.

The highest calorie foods:

• pork meat and lard;
• fatty varieties of lamb and beef;
• millet porridge;
• rice porrige;
• corn;
• potato;
• fatty varieties of hard cheeses;
• sweet curd mass;
• dried fruits;
• walnuts;
• all confectionery products with cream (cakes, pastries);
• hot chocolate;
• soybean oil.

Lowest calorie foods:

• water;
• vegetables: tomatoes, cucumbers, onions, radishes, bell peppers, cabbage, carrots, beets;
• mushrooms;
• melons: melon, pumpkin, watermelon;
• fruits: apples, pears, cherries, sweet cherries, raspberries, strawberries, plums, apricots, citrus fruits.

The best products for gaining muscle mass: calorie content, nutritional value, description, options for use

There are no exotic products in the dietary “basket” for weight gain.
It is enough to create a diet based on the usual meat, poultry, fish, cereals and dairy products. An excellent addition would be vegetables, fruits, nuts and very dosed fats.

The diet will lead to the desired result with the following balance of nutrients - BZHU (proteins/fats/carbohydrates):

• 35/15/50 – growth of muscle mass. Used in the nutrition of professional athletes, also suitable for men.
• 25/15/60 – moderate increase in muscle volume in combination with physiological fat. Recommended for women and girls who exercise at home, in fitness clubs, and amateur sports clubs.

Depending on individual characteristics, deviations within 10-15% are acceptable.

BJU and calorie content

A table of the biological value of foods will help you create a balanced menu.

Biological significance of nutritional components:

• Proteins (proteins) are the main building material of tissues, including muscle tissue. Support of immunity and biochemical reactions, storage of genetic information is also due to these substances.
• Fats provide energy, participate in hormonal metabolism and regulate the functioning of the nervous system.
• Carbohydrates (polysaccharides and monosaccharides) – support energy metabolism and promote the absorption of proteins. They provoke the release of the hormone insulin, a natural anabolic that stimulates muscle growth.

An imbalance of BJU has a bad effect on the results of weight gain and leads to serious disruptions in the body.

The energy value of food (measured in calories/kilocalories) is important. More calories should be received than a person expends per day. A low-calorie diet is dangerous because the body strives to adjust energy metabolism using its own protein compounds.

Meat, poultry, fish. Sources of complete protein and essential amino acids that the body cannot produce on its own. The basis of the diet in weight gain diets.

Dairy products. They contain complex proteins with optimal vitamin and mineral composition. Calcium and vitamin D, necessary for gaining “muscle” weight, are presented in an accessible form.

Cereals. They provide energy and are rich in fiber, vitamins and minerals. Due to the content of complex carbohydrates, a feeling of satiety is ensured for several hours.

Vegetables/fruits, food herbs. Source of vitamins, minerals, biologically active substances. The symbiosis of organic compounds promotes the absorption of proteins and normalizes metabolic processes. Vegetables and fruits can be eaten as a side dish or prepared as fruit and vegetable juice.

Nuts. Recognized suppliers of carbohydrates, vegetable fats and protein compounds.

Vegetable and animal oils. They supply fat-soluble vitamins A, D, E. These compounds activate anabolic hormones, which determine muscle growth and bone strengthening. Fat is also the first “fuel” for the body during physical activity and in cold weather.

Rice, as a source of complex carbohydrates, provides energy to the body.

Its carbohydrate composition is up to 97% represented by starch, which is slowly broken down and evenly enters the bloodstream. Rice porridge in the morning will provide a feeling of fullness for 3-4 hours, and a lunch side dish of white rice will add tone for another 2 hours.

Protein and fat composition:

• proteins include 12 essential amino acids that the body cannot produce on its own;
• 78% fat consists of polyunsaturated compounds;
• the protein/fat ratio is clearly in favor of the first nutrient - 8 g to 0.7 g per 100 g of raw cereal.

Rice fiber has excellent adsorbing properties, so rice cleanses the body of accumulated toxins. As a result, food absorption and overall well-being improves.

The optimal biochemical composition, high nutritional value and excellent taste have placed buckwheat among the top dietary products.

We suggest you read: How many figs can you eat per day?

A serving of buckwheat garnish is:

• vitamins of group B (B1 B2 B5 B6 B9), E, ​​H, PP, A;
• essential minerals – potassium, magnesium, selenium, zinc, manganese, chlorine, iodine, chromium, fluorine, molybdenum, boron, vanadium, tin, copper, iron;
• carbohydrates: mono- and disaccharides;
• protein compounds;
• bioactive substances - Omega-3 polyunsaturated acids, phytoestrogens, phospholipids, flavonoids, organic acids.

100 grams of raw cereal contains 12-15 g of protein. Due to the presence of 8 essential amino acids, their biological value approaches 80%.

Nutrients work in combination: vitamins and minerals “help” each other to be absorbed, and together they act on proteins.

One tablespoon of peanut butter provides almost 90 calories.

The product contains mainly unsaturated Omega fatty acids (“good” fats), and the cold-press technology allows you to transfer all the beneficial properties of peanut kernels:

• vegetable proteins: per 100 g of oil there are 20-25 g of easily digestible protein compounds;
• vitamin and mineral composition: of particular value are fat-soluble vitamins A, D, E, K, which are involved in the biochemical processes of muscle formation and preservation;
• sterols, phospholipids, antioxidant compounds, fiber.

A piece of coarse bread, flavored with a spoon of butter, will become a complete snack during the day. For bodybuilders, this is a way to close the protein-carbohydrate “window” after an intense workout.

The representative of mackerel fish is the leader in the content of complete protein. A 100 g serving of fish fillet provides 22-25 g of protein, which is almost half the daily requirement.

At the same time, absorption approaches 95%. There is little fat: only 3-4 g, but all of these are polyunsaturated compounds. Omega fats support the functioning of the cardiovascular system, resist the formation of blood clots, and normalize metabolism.

Whole milk is a natural gainer that can be purchased at your local store. To get the necessary minerals, vitamins, fats/carbohydrates, just drink a glass of milk (230 ml). There are not many proteins in this portion - only 8 g, but they contain a full complex of amino acids that are quickly absorbed and activate muscle weight gain.

If you are lactose intolerant, soy milk, made from soybeans, is an alternative. The drink looks and tastes like regular milk, but the nutritional value is different.

Composition per 100 g:

• soy protein – 3.79 g;
• carbohydrates – 3.15 g;
• fats – 1.96 g;
• sugar – 2.5 g;
• fiber – 0.7 g.

Soy milk contains B vitamins, fat-soluble compounds D and E. The ratio of calcium, potassium and sodium (140/141/57 mg, respectively) is optimal for gaining muscle mass.

Chicken meat is the most affordable source of proteins. But the dietary value is primarily provided by breast fillet (“white” meat).

100 g of product contains:

• 31-35 g protein;
• 3-4 g fat;
• 120 kcal.

There are many B vitamins involved in amino acid metabolism and various minerals. The protein-fat composition is ideal for including “white” chicken in muscle-building diets.

Rarely is breakfast complete without boiled eggs, omelettes or fried eggs, and it’s not just a matter of availability and speed of preparation. High nutritional value is what the poultry product is valued for.

An average egg weighing 55-80 g contains:

• 12.9 g protein;
• 11.5 g mono- and polyunsaturated fats;
• 0.7 g of carbohydrates and about the same amount of saccharides;
• 3 g saturated fatty acids and 540 mg cholesterol.

These substances act as energy suppliers, providing only 150-160 kcal, and 17 vitamins and 14 mineral compounds allow eggs to be classified as natural dietary supplements.

To quickly gain lean weight (muscle), the number of eggs can be increased. You just have to optimize the protein-fat balance.

The yolks are separated from the whites and used in a ratio of 3 parts whites to 1 yolk, which is comparable to a protein shake.

Nutritionists consider nuts a natural dietary supplement. These gifts of nature are rich in rare organic compounds that can change metabolic processes and prevent the development of diseases.

Nuts are included in weight gain diets due to their high calorie content. So, half a glass of macadamia kernels provides almost 700 kcal. This is a good option for supporting energy exchange throughout the day, because you can always have a few nuts with you.

Nutrition for gaining muscle mass for men

The weight gain program for men is a complex, comprehensive diet that includes a lot of proteins, fats, carbohydrates, and vitamins.

It is carried out under the supervision of experienced nutritionists and trainers, since in almost all cases it is a type of sports nutrition for gaining weight.

The program includes not only nutrition control, but also the use of special nutritional supplements, as well as exercises on strength training equipment.

Mass gain, how much will I gain or how to gain muscle mass

Coach's advice

Many beginners who have recently joined the gym are constantly interested in the question of how much muscle mass they can gain in five days or ten months of training. Of course, these periods of time are fictitious, but it often happens that some people still ask their trainers at the beginning of the first training before you even start training on the machines.

Let's start with the fact that every person is an individual and his physical abilities are genetically laid down so that in some ways he will have his own pros and cons, and in some things he will have a greater predisposition, everyone has all this and therefore it is impossible to say with certainty that everything are the same and should be engaged in a certain program, since some exercises of one kind may be suitable for some, but not for others, besides, everything very much depends on the type of life a person has, his habitat, nutrition, conditions and opportunity to train, a good trainer, nutritionist (this also quite important) which will draw up a nutrition program and other important aspects.

First Mass Gain Option

Despite all of the above, I can only say one thing: if, for example, we take an average person weighing 60-70 kg, who does not suffer from any diseases in general, and force him to exercise in the gym according to a certain program, which is designed for all the muscles of the body and varies by increasing the load through some cycle, add regular nutrition and work hard on yourself, then after 2 months you can freely gain 5 kg of total mass, of course, it’s unlikely that anyone will be able to accurately separate muscle mass from the total mass gained with an accuracy of grams, but often it’s about 75-80 %, that is, if you gained 5 kg of total mass while working out in the gym, then muscle mass will be about 4 kg.

Second option

The second option for gaining weight is eating a lot of food, when you work out all the way and leave the workout in such a state that after half an hour you really want to eat and you eat everything in one gulp, it can bring you much more weight, but here you need to take into account the fact that a large meal can provoke abnormal metabolism in the body, as a result of which some of the mass goes into fat and only 50-65% goes into muscle mass (this data depends on many factors and may be different for each person), but with such nutrition and training, you can gain from 2-15 kg in two months

Third option

The third option for gaining mass in large volumes with the data described at the beginning is a good strength training program written personally for you by your trainer, which he will select depending on your data + the standard diet that you eat daily, cereals, soups, vegetables, fruits , but in a balanced manner, that is, do not eat the same soup every day, but diversify your diet depending on what you need more and cross out unnecessary foods that mainly lead to obesity, + high-quality sports nutrition, as well as supplements can be recommended in addition to basic training 3 times a week, doing cardio training such as running or other active sports either the next day or an hour after a standard workout on the same day, but I repeat once again, it all depends on your well-being and physiology , since, for example, some people may be contraindicated in general for power loads, and even more so their double norm, so here everything depends on you.

Nutrition for weight gain for girls

Mass gain programs for girls are more gentle. Here the emphasis is on adjusting the diet.

In cases of particularly thinness, girls are offered special inpatient conditions, where the diet is strictly regulated. After completing the course, nutritionists and doctors continue to monitor the patient, giving her regular homework to gain weight.

Diet for weight gain

Egg whites. You should consume at least 5 of them per day.

Dairy products. To gain weight, the norm for consuming liquid milk per day is 1 liter. In addition, you should additionally consume at least 0.5 kg of dairy products such as kefir, cottage cheese, and cheese per day.

Meat, fish, poultry. The daily consumption rate of meat or fish products should be at least 0.5 kg.

Optimal types of meat for increasing weight: beef, lamb, pork, chicken breasts and legs, turkey.

The optimal types of fish and seafood for weight gain are: bream, pollock, carp, carp, pike, hake, flounder, salmon, trout, squid and shrimp meat.

Fruits. When gaining weight, it is useful to eat fruits throughout the day as regular additional snacks. They provide the body with essential vitamins and minerals.

The best fruits for gaining weight are regular apples and pears. In addition to them, you should eat bananas, kiwi, peaches, and citrus fruits. Useful melons - melons and watermelons.

Porridge. To gain weight, it is useful to eat porridge regularly. The best cereals for gaining weight: buckwheat, rice, oatmeal.

Sports nutrition

One of the best ways to cope with this problem is to eat foods that will help you recover faster. In any case, you will need to reconsider your diet. Eating certain foods will help you gain fat, muscle, and bone mass. On the other hand, eating unhealthy foods, including some fats, can only lead to additional health problems.

What high-calorie foods should a skinny girl eat to gain weight? How should an ectomorphic woman eat properly in order to get a healthy gain and what sports nutrition for weight gain should be included in the menu? First things first.

In order to simplify your search, I have compiled a table of the highest calorie foods. Such products provide our body with a large amount of energy. The energy content is indicated in kcal per 100 grams of a particular product.

Plus, pay attention to peanuts and peanut butter.

We suggest you read: Eat once a day and lose weight: how to organize meals, menu options, will there be any results?

The more of these products you have on your menu, the sooner you will be able to gain your desired weight.

Sports foods are also on your side not only to increase body weight, but also to improve health.

My husband has an ectomorphic body structure. He has difficulty gaining weight and losing it easily. Even when he goes to the gym, he gains weight very slowly. To make it easier and speed up the process, he drinks gainers and protein.

I myself used to be wary of such products because I would have to learn more about them. And after reading it I realized that this is the same food, only highly concentrated. It already contains the required composition. Having lived in Thailand, I saw that protein supplements and vitamin-mineral complexes were sold directly in pharmacies.

Gainers are a special complex nutritional supplement for weight gain. This includes approximately 70% slow carbohydrates, as well as protein, a vitamin-mineral complex and healthy fats.

Sports (functional) nutrition – nutritional supplements for correcting the diet and balancing body weight.

It contains proteins, amino acids, fast carbohydrates, healthy Omega fats, vitamins and minerals in optimal proportions, so nutrients are absorbed almost completely. The inclusion of anabolic steroids and synthetic metabolic stimulants is prohibited by Russian law.

Sports supplements are presented in the form of dry mixtures, nutritional bars, and dietary supplement capsules.

The mixtures are diluted depending on preferences with water, milk, juices, whey, and the protein shake is ready. It is added to breakfast, lunch or dinner, increasing the nutritional value and nutrient absorption of the main menu. For better “work” of supplements, regular training in the gym or walking in the fresh air of 10-12 km is recommended.

As a rule, thinness is a consequence of poor nutrition. Of course, a person is not starving, he is sufficiently wealthy and lives an ordinary life. But, its increased metabolism and some digestive disorders react acutely to a calorie deficit. Let's look at which foods are preferable to consume and at what time of the day to gain extra pounds.

Pork lard is the leader in calorie content. 100 grams contain up to 900 calories. The content of vitamins and minerals is impressive: PP, H, the entire list of B from B1 to B12, as well as E, and minerals: the most important magnesium and zinc, potassium and calcium, sulfur and iodine, etc. Do not be afraid to consume this product; contrary to popular belief, completely different mechanisms are responsible for the cholesterol content in the blood.

Butter – calorie content up to 750 kcal. Easy to use and tasty product. A butter sandwich is a great breakfast for any family. Promotes hair growth and healthy nails. Positively affects the condition of the epidermis. Due to its excellent digestibility up to 96% and undeniable benefits, butter is included in the category of dietary products.

Glazed cheese curd is a favorite children's dessert and has a calorie content of 400 kcal. Per 100 grams. It includes cottage cheese and curd mass, plus various additives that are difficult to classify as useful.

Cheeses are an excellent source of calories. Some varieties reach up to 400 kcal per 100 grams. In addition, cheeses are very healthy. Protein content up to 30%. The beneficial microelements are ten times higher than in milk! For those with vision problems, cheese is an irreplaceable product; the vitamin A content is simply off the charts. Eating cheese with butter in the form of sandwiches can be considered as intensive therapy against exhaustion of the body.

Plant foods are lower in calories, but among vegetarian dishes and ingredients there are record holders. Always study the menu before eating, choose only high-calorie dishes.

Sunflower oil has a staggering energy value of 900 kcal. The composition contains unsaturated fatty acids that are not synthesized by the body. Omega-3 and Omega-6 are extremely important vitamins; they are involved in the creation of cell membranes, remove cholesterol from the body, and have a beneficial effect on the cardiovascular system. Sunflower oil is often added to weight gain cocktails.

Hazelnuts or hazelnuts are a tasty and nutritious product. It is especially useful for a growing organism. The constituent stearic, oleic and palmitic acids are responsible for the medicinal properties of this nut. Your blood vessels will thank you for such a gift. If there is one thing you need to eat to gain weight, it’s 100% nuts!

Sunflower halva is an oriental sweet, known since the fifth century BC. If it is prepared without dyes, only from natural products, then halva can safely be classified as a product with unique nutritional value. There are 530 kcal per 100 grams.

For an uninterrupted supply of calories, use functional nutrition. Functional nutrition is a complete substitute for regular food. One serving of FP is equivalent to one meal, both in terms of calories and the composition of minerals and vitamins. Representatives on the Russian market that have proven themselves well are: Nutrien (RF), Laboratoires SVM Russian line Energy Diet.

Benefits of functional nutrition:

• It's easier to drink a cocktail
• high concentration reduces product volume
• liquid form makes it easier to digest
• ease of preparation

Sometimes it is very difficult to eat an extra portion of food, and sometimes it is impossible. Drinking a glass of cocktail is much easier.

The basis of weight gain is that the intake of calories from food should more than cover the energy expenditure of the body. Sometimes, in order to start gaining kilograms, you have to double the amount of calories you take in. A person consists of 70% water, do not forget to drink water, at least 2 liters per day.

We invite you to read Pregnancy: what you can and cannot do during pregnancy

Menu 1

Breakfast: oatmeal, two boiled eggs, cocoa with dark chocolate, pear.

Second breakfast: cottage cheese with honey or jam, black tea.

Lunch: noodle soup, buckwheat porridge with fried chicken, fresh vegetable salad, compote.

Afternoon snack: boiled egg, bananas, black tea with chocolate.

Dinner: rice porridge with boiled fish, two boiled eggs, orange, green tea.

Menu 2

Breakfast: buckwheat porridge with butter, two boiled eggs, milk, apple.

Second breakfast: nuts or dried fruits, boiled egg, black tea, tangerine.

Lunch: borscht with beef, oatmeal with fried fish, black tea, grapes.

Afternoon snack: oatmeal, milk.

Dinner: cottage cheese with jam, two boiled eggs, black tea, banana.

Menu 3

Breakfast: omelet or scrambled eggs, tea with honey, orange.

Second breakfast: sandwich with cheese, kefir.

Lunch: mushroom soup, boiled potatoes with fried beef, boiled egg, juice, banana.

Afternoon snack: cottage cheese with sour cream, green tea.

Dinner: fresh vegetable salad, two boiled eggs, juice.

Gaining weight is a complex and long process. Real lasting results will appear no earlier than a year after the start of the course.

After achieving visible success, you should not abandon the established diet, since losing the gained weight is much easier than gaining it.

An enhanced nutrition regimen should become the norm for anyone who wants to maintain normal body weight and beautiful shape.