How to gain weight for a girl at home quickly, in a week, a month, without harm to health, how to eat properly, drugs for weight gain

Principles and rules of weight gain

The human body can gain weight by increasing the amount of food consumed, but sudden changes in body shape are usually not sustainable.

The key to healthy weight gain is choosing nutrient-dense foods. Consuming high-calorie foods such as soft drinks, candy, and chips is not a successful way to build muscle, strengthen bones, or repair tissue after surgery.

To gain weight wisely, you need the nutritional strength of all food groups:

Proteins are one of the main “building” materials in the human body. High protein foods include meat, fish, eggs, lots of dairy products, and legumes.
Carbohydrates – energy recharge for the nervous system and the whole body. Receiving a large amount of carbohydrates, a person quickly gains weight.
Read also: Training program for girls in the gym: the best exercises for losing weight
Fats are a storehouse of thermal energy. To increase body weight, your diet should include both plant and animal fats.

For harmonious weight gain, sleep should be at least 7–8 hours, but you shouldn’t forget about daytime sleep either.

To get better in a short period of time, you need to follow the right diet and change your lifestyle.

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Nutrition when gaining weight for an ectomorph

People with a thin build are called ectomorphs. Their muscles are very poorly developed, and the fat layer is practically absent. Metabolic processes in the body occur at incredible speed. This consumes a lot of energy. There is nothing left for building muscle mass.

To correct the situation, you should develop a special diet. It should be satisfying, enriched with fats, carbohydrates and proteins. You also need to introduce regular physical training aimed at building muscle mass.

Dietary recommendations for ectomorphs:

Ingredients for preparing dishes are selected only of high quality, natural origin.
Daily calorie intake is suggested to be 10-15% higher than normal (within 2500-2900 kcal).
When creating a menu, use more foods rich in carbohydrates (they should be about 50%, fats - 20%, proteins - 30%).
Preference is given to fats of vegetable origin.
Consume fish oil (it contains a large amount of Omega-3 fatty acids).
Divide the daily diet into 5-7 meals with an interval of 2-2.5 hours. Portions should be small.
Exclude fast carbohydrates, fast foods, fatty and smoked foods from the menu. Sources of slow carbohydrates should be porridge and flour products made from wholemeal flour.
Use meat, cottage cheese, eggs, fish, and legumes as a source of protein.
Up to 60-70% of all ingredients should be fresh vegetables and fruits.
Drinking regime – at least 3 liters per day.

We must understand . Muscle mass is not gained by eating or exercising. This happens during sleep. Therefore, an ectomorph needs to maintain a sleep schedule (at least 8 hours a day).

How to adjust your lifestyle

Emotional condition . Weight loss in thin girls directly depends on their psycho-emotional state. Constant stress and bad mood do not contribute to weight gain. For weight gain to be permanent, you need more positive emotions. Against the background of a positive emotional state, the body will rebuild itself much faster and begin to gain physical mass.

Abuse of bad habits . When fighting for every kilogram, the damage caused by bad habits is very often underestimated. These habits lead to a constant feeling of stress and thereby speed up metabolism. Quitting smoking will speed up the gain of the desired kilograms.

Physical activity accompanied by physiologically unjustified energy expenditure . Aerobics, dancing and other types of aerobic exercise do not affect muscle growth. This means that a person expends a large amount of energy and loses even more weight.

Therefore, it is worth abandoning this kind of physical activity and giving preference to those sports that help increase muscle mass (fitness, swimming).

Target . Self-confidence and a positive attitude are a significant part of success in the fight against thinness. It is impossible to achieve results without believing in yourself. You won’t be able to achieve a healthy, beautiful body in a couple of weeks, but every positive result will bring a feeling of joy and contribute to the desire to further work on yourself.

How to quickly gain 5 kg for a skinny girl

A girl can quickly gain 5 kg of weight at home if she follows a simple formula - sports plus diet. The diet should be high in calories, but since refined food is empty, i.e. It contains few useful substances and should be excluded.

Deciding on the type of products that provide maximum weight gain can only be done individually.

But the menu must certainly meet the following requirements:

porridge and egg dishes should be included in the breakfast menu;
lunch consists of first courses, side dishes and high-fat meat or fish dishes;
dinner - foods with a lot of protein;
snacks - liquid food, sandwiches and sandwiches, cheeses and nuts.

To gain weight, you need to eat at least 3 times a day and don’t forget about snacks.

Strength exercises will speed up weight gain and improve your figure. To make sure that excess calories go into muscles and not just into fat cells, you need to visit the gym 2-4 times a week.

How not to lose weight with stomach disease and gastritis

The disease gastritis has a number of symptomatic manifestations. One of them is sudden weight loss. To gain muscle mass, it is recommended to adhere to the following rules:

Consume more of the foods included in the diet for this pathology.
Organize regular meals (5-7 meals per day).
When creating a menu, take into account the compatibility of dishes (serve meat products with vegetables, fruits separately from milk derivatives).
Lead an active lifestyle, spend more time in the fresh air.
Do not forget about the drinking regime (at least 2.5-3 liters of clean water per day).
On the advice of a nutritionist or gastroenterologist, take dietary supplements (modern products help stimulate appetite and have a beneficial effect on the digestive system due to the content of special enzymes).

It sounds contradictory, but to gain weight you need to move more. For this purpose, various sets of exercises are used to build muscle mass, gymnastics, and other physical activities. When developing a menu, it is important to take into account energy costs so that the food fully compensates for them. Then it will be possible to eliminate thinness even with gastritis.

When and how to eat

Stable weight gain without reviewing the diet and further correction is not possible. Weight gain occurs when there is an excess of nutrients in the body. However, if nutrition is uncontrolled, fat folds will begin to appear on the body, which will significantly spoil the figure. To avoid this, you need to watch your diet and do strength exercises.

How to gain weight for a girl at home - stick to a diet based on energy-intensive foods. These are foods that contain a lot of calories compared to their weight. You should eat at least 4 times a day, and portion sizes are also increased. If there are not enough calories, you will not be able to gain weight in a short time.

Snacking at night will help you gain weight, but don't overload your stomach. At night, it is advisable to eat dairy products with a high percentage of fat. Protein intake is required to increase muscle mass, not just fat. Carbohydrate-containing products should be included in the menu of dishes in the first half of the day.

What to eat: foods

Nutritionists advise how to gain weight for a girl at home. They recommend eating foods high in calories.

Here are some high-energy foods that are suitable for weight gain:

nuts: almonds, walnuts, macadamia nuts, peanuts;
dried fruits: raisins, dates, prunes, dried apricots;
high-fat dairy products: whole milk, full-fat yogurt, cheese, cream;
fats and oils: extra virgin olive oil and avocado oil;
whole grains such as oats and brown rice;
meat: chicken, beef, pork, lamb;
coconut milk, peanut butter, avocado;
chocolate and confectionery.

It's best to eat plenty of protein, fat, and carbohydrates at every meal.

Sample menu for the week

A correct and balanced menu will allow you not only to gain weight in the shortest possible time, but also to maintain it. This type of diet for girls will be a good reason to forget about all prohibitions and pamper yourself with high-calorie foods.

Monday

Breakfast : 2 egg omelet, smoked chicken and cheese sandwich, a glass of sweet herbal tea or fruit drink.
Dinner: vegetable soup with meat broth - 300 g, 200 g of fried veal with 100 g of mashed potatoes, one banana, jelly.
Afternoon snack : a glass of homemade yogurt, 150 g of hazelnuts.
Dinner : chicken chop – 100 g, garnished with canned sweet corn – 150 g, 3 pieces of toast with jam or jam, tea with cream.

Tuesday

Breakfast : millet porridge with milk - 220 g, cashew nuts - 50 g, a glass of sweet coffee, pear.
Lunch : carrot casserole – 300 g, mushroom soup – 200 g, vegetable salad – 150 g, milk jelly.
Afternoon snack : melon – 250 g, a glass of cocoa with milk.
Dinner: buckwheat porridge with milk and butter – 250 g, biscuits – 100 g, a cup of full-fat milk.

Wednesday

Breakfast : 2 egg omelet with cheese and herbs – 200 g, carrot salad – 250 g, oat jelly – 100 g.
Dinner: borscht – 250 g, pork schnitzel – 180 g, fruit smoothie, two walnuts.
Afternoon snack : 100 g dates, vanilla ice cream – 150 g, fermented baked milk – 100 g.
Dinner : rice – 100 g with stewed liver – 100 g, lemon jelly – 100 g, biscuit – 100 g.

Thursday

Breakfast : donuts with sour cream – 200 g, apple, glass of coffee with cream.
Lunch : noodle soup with mushroom broth – 200 g, chicken dumplings with sour cream sauce – 250 g, fruit juice – 100 g.
Afternoon snack: squid salad – 200 g, two toasts with Nutella – 160 g, a glass of full-fat kefir and 50 g of raisins.
Dinner : vegetable salad with olive oil – 220 g, pasta with cheese – 200 g, milk jelly 100 g.

Friday

Breakfast : oatmeal with milk - 200 g, a sandwich with butter and ham, a glass of sweet coffee.
Dinner: pearl barley soup – 300 g, boiled potatoes – 180 g, chicken meatballs – 170 g, milk jelly – 220 g.
Afternoon snack : biscuit cookies – 300 g, glass of sour cream – 110 g.
Dinner : sandwich with tomato, tuna and mayonnaise – 150 g, compote – 150 g.

Saturday

Breakfast : omelet of 4 eggs with cheese - 350 g, biscuit with condensed milk - 200 g, a glass of milkshake or cocoa.
Dinner: creamed mushroom soup – 260 g, salad with pineapple and chicken, a glass of sweet tea.
Afternoon snack : assorted nuts – 100 g, vegetable smoothie.
Dinner : pasta with seafood – 250 g, vinaigrette – 100 g, tea with herbs.

Sunday

Breakfast : semolina pudding with cottage cheese – 250 g, a glass of full-fat milk.
Lunch : green borscht or cabbage soup in meat broth – 200 g, potato casserole – 200 g, piece of boiled chicken – 100 g, vegetable juice – 100 g.
Afternoon snack: chocolate pudding – 150 g, dates – 250 g.
Dinner : roast chicken – 250 g, salad of vegetables and walnuts – 150 g, herbal tea with sugar.

The main thing in weight gain is diet and food.

What to consider when creating a menu

The most important thing when creating a menu for quick weight gain is that all dishes should be high in calories and contain vitamins and amino acids. The weight of portions is increased by 2.5 times. Snacks before bed are also encouraged by nutritionists, and dairy and meat products should be of the highest fat content.

This calorie table will help you create a menu that will make it easy for a girl to gain weight at home.

The problem is that people on a diet with a monotonous menu are much more likely to experience nervous tension and loss of strength. Therefore, the menu for increasing body weight should be diversified with various variations of dishes, using spices, sauces and seasonings. The tastier the food, the easier it is to eat large quantities of it.

How to gain weight for a girl: action plan

Achieving your goal involves developing a clear action plan that will allow you to quickly gain the desired weight. It comes down to three fundamental points:

changing eating habits;
regular strength training;
revising your lifestyle.

Each requires detailed consideration, clear perception, and application to daily routine. Otherwise, the weight will either remain unchanged or, conversely, begin to decrease.

How to quickly gain weight for a girl

How to gain weight with a fast metabolism

When faced with the problem of slow weight gain, most people do not think that one of the reasons may be the large amount of caffeine contained in their daily diet. It stimulates metabolism, and extra pounds are burned off in a short time.
Cellulose. Products containing a large amount of fiber, such as pasta, flour dishes, whole grain cereals, should be present in the daily diet of everyone who wants to gain weight.
Protein is an important building element. Do not neglect proteins; they should make up at least 40% of the diet.
Metabolic failure. It’s quite easy to confuse your body by increasing the number of snacks throughout the day.
Reducing the intensity of the load in the gym. Time spent in the gym is reduced to 20 minutes. Running should be replaced with race walking, and all cardio training should be eliminated.
Reducing dairy products in your diet will slow down your metabolism.

By following simple rules, you can notice a positive result in a short period of time.

Nutrition is the basis for weight gain

Without changing your diet, it is impossible to make any progress in weight gain. Weight gain occurs in the body when nutrients are supplied in excess. The surplus is spent on:

building muscle tissue during strength training;
support of glycogen and fat depots, which are energy reserves.

Fat deposits, that is, unwanted folds, appear only when nutrition is uncontrolled and vigorous activity is reduced to a minimum. This necessitates the need to perform strength exercises.

You need to consume more calories than you burn during the day. If they are smaller, it is simply impossible to achieve any progress in gaining weight - neither muscle nor fat will increase.

Rules for gaining weight with gastritis

Gastrointestinal diseases complicate the task of gaining weight, but following simple rules for gaining weight during gastritis will make this task easier:

A proper diet is one of the main parts of success. You should eat at least once every 3 hours, all food should be thoroughly chewed to facilitate its digestion by a stomach weakened due to illness.
Reduce excess fats and carbohydrates, replacing them with additional proteins. People with gastritis find it quite difficult to digest fats, and their increased consumption can only worsen the patient's condition.
Healthy lifestyle. Quitting smoking and drinking alcoholic beverages, as well as visiting the gym will improve not only your general condition, but also maintain your weight.
Taking additional dietary supplements. In pharmacies you can find a huge number of special dietary supplements that promote weight gain and also improve the functioning of the gastrointestinal tract.

Sports supplements for fast weight gain

Weight gain supplements provide the body with calories that will help create a positive energy balance. If you have weight problems, an extra 1,000 calories a day will help you gain weight quickly. However, choosing a truly high-quality and suitable drug is difficult.

Amino acids

Amino acids are involved in the construction of muscle mass in the human body. The human body generates most of the amino acids independently, but there are those that cannot be synthesized in the body. They promote rapid weight gain and have a general strengthening effect.

Protein

Synthesized proteins (proteins) accelerate the growth of muscle mass, while reducing the amount of fat deposits. The more amino acids are included in the protein chain, the faster and better the kilograms are gained.

Gainer

The gainer contains, in addition to protein compounds, carbohydrate-containing components for faster weight gain. This is an excellent remedy for people who have difficulty gaining weight. Gainer, unlike protein, promotes overall mass growth, not just muscle tissue.

Manufacturers also include vitamin and mineral complexes in sports supplements to improve the overall performance of the product.

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Preparations for gaining muscle mass

Natural protein with chocolate flavor
Gainers and protein supplements will help a girl get better. When choosing a product, you need to pay attention to the composition. It should contain: creatine, proteins and other nutrients. There is no sugar in a quality gainer.

Optimum Nutrition

The multicomponent supplement contains complex carbohydrates, proteins, riboflavin, phosphorus, iron, zinc, thiamine and vitamin groups. The product regulates metabolic processes, the functioning of the gastrointestinal tract, and helps build muscle mass. Cost 4000 rubles.

VP Laboratory Mass Builder

The composition is unique, patented by the manufacturer. It contains proprietary complex carbohydrates that provide rapid muscle gain. The following auxiliary components are used: vegetable fats, protein. The composition does not contain additional micro and macroelements. The cost of packaging is 1300 rubles.

BSN True-Mass 1200

The manufacturer has developed a product enriched with protein, complex carbohydrates, cholesterol and a group of vitamins. The composition includes: iron, calcium, sodium, sucrose. The dietary supplement promotes rapid muscle mass gain. The cost of packaging is 3400 rubles.

A small note. Drugs for gaining muscle mass can be used if there are no contraindications and you are engaged in anaerobic or strength training (without the participation of oxygen), which contribute to the gain of muscle mass.

Weight gain pills - which ones to take

Weight gain pills are divided into two groups. The first group includes drugs that contain protein compounds, proteins and various vitamin complexes. This type of medication can be purchased at a pharmacy without a prescription.

Drugs of the first group:

Potassium orate.Used for rapid weight gain and increased appetite. The drug contains a complex of vitamins that enhance its effect.
Brewer's yeast. They improve appetite, give you energy, and also increase overall weight gain. By observing the correct proportion of the drug, you can increase weight in the shortest possible time.
Oxandrolone. A good remedy not only for rapid weight gain, but also as a supplement of nutrients for the comprehensive health of the body.
Peritol. Accelerates the increase in muscle mass, strengthens the general condition of the body. Peritol is contraindicated if you are allergic to lactose.

The second group of medications are mixtures of hormones that help increase appetite and maintain body weight. They are prescribed only in extreme cases, when the total mass is at a critical level. Self-administration of hormone-containing medications can cause severe side effects.

Drugs of the second group:

Dexamitazone. In addition to gaining muscle mass, this drug has an anti-inflammatory effect, but has a large number of side effects.
Diabetes. Increases the body's secretion of insulin. If you follow all your doctor's instructions, this drug will help you gain weight and will also reduce the risk of unwanted effects from accelerated weight gain.
Duphaston. Provokes rapid weight gain.

How to gain weight at home with exercise

Regular training will help you gain muscle mass and shape your figure.

Be sure to read: How many grams of protein are needed per day to gain muscle mass: calculating the norm per 1 kg of weight

An approximate set of daily exercises:

Warm-up: running in place, side bends, forward bends, squats.
The main part of the lesson: swinging legs, swinging arms with dumbbells, abs, jumping rope, spinning a hoop.
Final part: race walking, smooth inclines.

On a note! Cycling, long walks or swimming in the pool will give noticeable results.

Folk remedies for weight gain

To increase body weight, girls at home can resort to traditional medicine recipes, such as:

Ashwagandha powder. The powder is obtained from the roots of the plant, which can be purchased at the pharmacy. You need to take 1 tbsp. warm milk and add 2 tbsp. l. ashwagandha powder, then mix with 1 tsp. ghee, mix well and drink 2 times a day. Take for one month.
Ginger. Ginger helps when a person has problems with appetite. It irritates the digestive tract, thereby increasing blood flow and increasing hunger. A cup of ginger tea a day will improve digestion and charge the body with energy for the whole day.
Dandelion root. Although this herb is bitter, it promotes significant weight gain. Dandelion stimulates digestion and increases the feeling of hunger. It contains potassium, iron, zinc, vitamins C, D, A and B. Pregnant women can also take it.
Chen Pi (Chinese tea). This is a dried supplement made from dried citrus fruits, which stimulates appetite and stimulates the secretion of gastric juice, helping to gain weight.
Almond milk. You need to boil milk with almonds and dried figs. 1 tbsp. Drinking warm almond milk for a month before dinner will speed up the weight gain.

How to quickly gain weight for a skinny girl at home: action plan

The main task is to find out the cause of underweight:

Physiology . If the reason lies in an asthenic physique, it will be difficult to gain weight. A genetic predisposition to thinness is easy to calculate. Such a girl has narrow wrists and shoulders, undeveloped breasts, weak muscles, and thin long limbs.
Health . If the reason lies in the state of health, the disease should be identified and cured, and then begin to gain the coveted kilograms. Diseases of the gastrointestinal tract, insufficient secretion of gastric juice, decreased appetite, problems with the thyroid gland, stressful situations, diseases of the endocrine system or parasites in the body - all this can cause weight loss.

Before you begin the weight gain procedure, make a clear action plan:

Change your diet . The calorie content of food should become higher. To do this, create a menu for every day from foods containing large amounts of proteins and carbohydrates. To normalize the metabolic process, do not forget about fluids; you should drink at least 2 liters of filtered water per day.
Use traditional medicine recipes . There are many recipes for tinctures of medicinal herbs that increase appetite and stimulate food digestion. Taking medicinal decoctions will help you absorb nutrients more efficiently.
To refuse from bad habits . Smoking and uncontrolled drinking of alcohol negatively affect the metabolic processes occurring in the body, which leads to weight loss.
Workout . It is impossible to gain significant weight in a couple of weeks without vigorous exercise. There are sets of exercises that allow you to increase muscle mass and normalize metabolic processes.
Normalize your daily routine . A good night's sleep (7-8 hours), walks in the fresh air, regular nutritious meals and avoiding snacks on the run are a good way to gain weight.

Be sure to read: Training program for gaining muscle mass for men: types, technique

Exercises for gaining weight

Gym training should be based on complex exercises that involve several muscle groups at the same time. These exercises are suitable for rapid weight gain in women. Muscle is denser than fat, and by pumping it up, you can gain weight faster.

Squats . The barbell squat is one of the best exercises for training your muscles. To perform this exercise, you need to lift the weight while holding the barbell with your hands with the back of your shoulder.

If necessary, use a gasket for convenience. You need to squat slowly. Having reached the point when the buttocks are parallel to the knees, they return to their original position. Squats will help increase muscle mass in your lower extremities.

Barbell press . This exercise will help you gain weight in your chest area. By lifting weights while lying down, you can not only increase your weight, but also correct your pectoral muscles.

Deadlift . The right solution for weight gain, as well as for the prevention of spinal diseases. This exercise can be combined with pull-ups on the horizontal bar. After a month of hard training, the result is noticeable.

Exercises for the abs . It is better to do this type of exercise in the first half of the day. By raising your limbs from a lying position, you can get rid of fat folds, replacing them with elastic muscles in the abdominal area.

You can increase body weight either by increasing muscle mass or by increasing the amount of adipose tissue. Thin girls should stick to the golden mean at home. Here is a rule that will help you gain weight quickly.

Top 7 products for proper weight gain

It is immediately necessary to make a reservation that when a girl needs to gain weight, we are talking primarily about increasing the volume of muscle, rather than fatty tissue in the body. What foods will help a girl gain weight quickly?

Beef
. This product is the most important source of creatine necessary for muscle growth. Animal protein from red meat quickly enters muscle tissue. 240 grams of raw beef contains the full daily protein intake. When cooking, it is better to avoid frying in oil, and the meat should be baked or stewed.
Cottage cheese
. This is an ideal product to gain muscle mass. It contains casein, a milk protein that slowly enters muscle tissue, nourishing it over a long period of time. Cottage cheese can be eaten with the addition of a small amount of berries and fruits.
Lentils
. This plant-based food is high in fiber and protein. It contains B vitamins and copper - these elements are important for weight gain. Lentils can be used as an additive in salads, soups and cereals.
Sweet potato This is a real plant-based energy generator for the body. The product is slowly absorbed, so after consuming it, the feeling of fullness remains for a long time. The composition contains a large amount of fiber and slow carbohydrates. Sweet potatoes can be baked in the oven with a delicious cheese crust, or you can also make mashed potatoes.
Salmon
. This fish is a unique source of quality protein and omega-3. All this helps girls gain weight quickly. To preserve the beneficial properties of salmon, it is recommended to bake it in the oven or marinate it.
Soy
. This product contains more vegetable protein, as well as leucine - an amino acid that triggers the process of muscle growth. That is, soy contains high-quality protein, as well as an organic component that stimulates its processing into muscles, that is, into the “correct” body weight. All this can be obtained from tofu or soy milk - fortunately today such products are sold in any supermarket.
Nuts
. A powerful source of energy, which additionally contains healthy oils and vitamins. Eating a variety of nuts in moderation is considered important for safe weight gain. This product can be used as an additive to cereals, salads or dairy products.