Diet for weight gain: menu for the week

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Oddly enough, there are many people who want to gain a few pounds. Despite the desire of a modern person to keep the weight normal and not allow it to increase, some are unhappy with their physique and consider it too thin. Men and women seeking to get better are making efforts to do this, restructuring their diet. But their goal is usually to build muscle mass, not excess adipose tissue.

Lack of weight problem

Sometimes a person is not able to get rid of excessive thinness due to the fact that he suffers from a serious illness. Only in conjunction with taking medications a certain diet can help to cope with this unpleasant phenomenon. Therefore, if the rapid loss of kilograms is combined with a deterioration in he alth, you should seek medical help.

Effective therapy will achieve the desired result.

Whichcases need a diet to gain weight?

Approximately ten percent of the European population is underweight. This statement applies to people of both sexes. According to medical research, there are 5 categories of people who need a diet to gain weight:

1. Individuals predisposed to thinness.
2. Patients with disorders of the digestive tract.
3. People who lose weight due to psychological reasons (depression, nervousness, emotional overload).
4. Persons who have undergone major surgery or are recovering from major illness.
5. Athletes who want to increase muscle volume.

If a person belongs to one of these categories, a certain nutrition system will help him gain kilograms. But in order to talk about the right diet, you should understand the reasons for the weight loss.

Key Factors

Before adjusting the diet, experts advise to undergo an examination.

After all, the first explanation for such a phenomenon as the loss of kilograms can be a serious malfunction in the body. The list of diseases in which the patient loses weight includes:

1. Disorders of the digestive tract.
2. Parasite.
3. Malignant neoplasms.
4. Pathologies of the nervous system.
5. thyroid diseases.
6. Eating disorders.

Questions such as diet for weight gain, menus and dietary patterns are decided only after an assessment of the state of the body.

As other important factors that provoke weight loss, experts call:

1. Increased metabolism.
2. Abuse of alcohol-containing products, coffee, tobacco.
3. Wrong diet.
4. Lack of calories.
5. Emotional overload.

Weight loss is not a harmless phenomenon. This is a problem that in some cases can lead to a worsening of the condition. In the presence of pathologies, treatment in conjunction with a specially selected diet allows you to normalize both body weight and well-being.

Main delusions of those who want to get better

The basic principle of a diet for weight gain is the right balance of nutrients.

It is important to consider not the volume of products, but the calorie content. Many of those who want to get better consume large amounts of food. Such a diet not only interferes with weight gain, but also creates problems in the form of disorders of the stomach and intestines. After all, the digestive system is difficult to cope with overload.

As for the energy value, it should be increased gradually. Many mistakenly think that this can be done abruptly. But experts advise adding about two hundred calories per day to your regular diet. Excessive consumption of animal fats, sweets adversely affects he alth.

What should be the right diet for weight gain?

Important Principles

So, in order to add a few kilograms, you needfollow these tips:

1. Eat frequently. Its quantity should be small.
2. Times for breakfast, lunch, afternoon tea and dinner should be clearly set.
3. Periods between meals should not exceed 3 hours.
4. Eat slowly, calmly.
5. Must drink at least 2 liters of water daily.
6. Drink a glass of milk or yogurt before bed.
7. Recommended to give up alcohol-containing products.

When following the main principles of a high-calorie diet for weight gain, you must remember that the diet should be varied. Good rest is also important. Get at least 8 hours of sleep.

Sample Diet

An example of a weekly diet for weight gain is the following.

First day

In the morning, scrambled eggs, bread with ham and cucumber, walnut kernel, compote are recommended.

For lunch - first course with noodles, 100g fried chicken and peas, pear, 2 slices of bread, tea.

For afternoon tea are offered: half a glass of kefir, 4 dried fruits.

Dinner is 150 grams of mashed potatoes with cutlet, 2 cheese sandwiches, juice.

Second day

In the morning they eat 100 g of millet porridge, 5 kernels of hazelnuts, yogurt, drink tea.

For lunch - 250 grams of chicken soup, pasta, sweet pepper, fresh cucumber and jelly.

Kefir and a glass of strawberries are recommended as an afternoon snack.

In the evening you should eat 100 grams of an omelet with cheese, tomatoes and ham, biscuits with milk andhoney.

Third day

Breakfast is three hard-boiled eggs, 100g vegetable salad with olive oil. For dessert - 30 grams of dried fruit with tea.

Eat noodle soup in the afternoon. For the second, 100 g of beef pulp with beans is suitable. Optional: compote and orange.

A handful of dried fruit and a glass of yogurt are recommended for an afternoon snack.

Eating a sandwich with cucumber, tomato, cheese, chicken and tomato sauce, chocolate, fruit juice in the evening.

Fourth day

In the morning, pearl barley porridge with nut kernels, honey and apples will do. Breakfast also includes bread and butter, tea.

In the afternoon they eat cabbage soup with meat broth, 100 g of pasta and cheese, meatballs, vegetables with sour cream, drink compote.

Snack consists of boiled egg, pine seeds, butter sandwich and juice.

Dinner - 150 g sea fish fried with mashed potatoes, salad, tea with milk.

Fifth day

Breakfast - 100 grams of pasta with vegetables, compote, 4 plums.

In the afternoon they eat 250 g of smoked pea soup, boiled pork pulp, tomato salad, 2 slices of bread, drink jelly.

Snack is a bun with cottage cheese filling, a banana, a glass of yogurt.

In the evening you can eat 150 grams of fish fillet (salmon, tuna) fried, cauliflower, bread and butter, drink juice.

Sixth day

100 g of beef stew with onions and pasta, cocoa in the morning.

Afternoon - cheese soup, croutons, tomato salad with cheese, juicelemon and herbs, one hundred grams of fried tuna, compote.

Snack - a glass of yogurt and a handful of almonds.

In the evening you can eat 150 grams of pasta with sauce, fried chicken fillet, bran bread, drink carrot juice with cream.

Seventh day of the weight gain diet (on the menu for the week)

In the morning they eat cottage cheese casserole with dried grapes and sour cream. Optional: cheese sandwich, cocoa.

In the afternoon - fish hodgepodge, 100 g meatballs and pasta with sauce, cucumber. The meal also includes two pieces of bread and tea.

Pancakes with sour cream, pear, juice, a few kernels of nuts are suitable as an afternoon snack.

Dinner - stewed turkey with tomato sauce and green beans, 40 g of cheese and cocoa.

Features of the diet for men

The body of the stronger sex does not function like a woman's. And so it is important to consider some of the nuances when choosing food for weight gain.

First of all, men's metabolism is quite fast. Representatives of the stronger sex may not get fat by eating a large number of calories. With weight gain, adipose tissue is deposited throughout the body. Due to the characteristics of the body, a diet for weight gain for a man should be based on the following principles:

1. About seventy percent of the diet consists of food rich in proteins (meat, dairy products, fish).
2. Porridge should be cooked with milk and butter.
3. The men's menu includes vegetables and herbs. Meat and fishmeals are rotated. In this case, preference should be given to lean varieties.

Gym workouts are recommended to build muscle.

Sample Diet

The weight gain diet recommended for men looks something like this.

In the morning you should eat oatmeal with dried fruit, bread and cheese, drink coffee with cream.

Second breakfast - 100 grams of nut kernels, milkshake with banana.

Afternoon recommended first course with meatballs, 3 baked potatoes with beef pulp, vegetable salad.

Snack - a glass of yogurt, fruit and cookies.

For dinner, hard-boiled eggs (4 pieces), bread and butter, cheese and tea are suitable.

If a man visits the gym, he should consume fruit juice or 50 grams of dried apricots (dried grapes) 20 minutes before training.

The right diet for women

Diet for weight gain girl should not include a lot of sugar and fatty foods. After all, a rapid increase in body weight leads to such an unpleasant phenomenon as cellulite. Even those who have a lean physique are prone to the formation of "orange peel". The diet should consist of five meals. You should not increase calories too much and quickly. Muffin, chicken thighs, processed foods, alcohol and fast food should be excluded.

Useful products that will achieve results and not harm your he alth are meat, low-fat fish, cheeses, ham, white bread. Suitable: cottage cheese,pureed soup, halva, marmalade, compote.

Approximate diet

In a weight gain diet for a girl, the menu looks something like this.

In the morning it is recommended to eat oatmeal porridge with milk, crackers with jam, drink tea with honey.

As a snack, cottage cheese with sour cream is used, all this should be washed down with compote.

Fruits are offered between breakfast and lunch.

Day meal includes: soup, 2 slices of bread, mashed potatoes, cutlet, vegetables. As a sweet dish, marshmallows should be eaten with tea.

A salad, cottage cheese or fruit is recommended for an afternoon snack.

Evening meal - baked meat, vegetables.

At night you can drink a glass of yogurt.

High Protein Diet

Experts recommend such nutrition to those who play sports. It is aimed at gradually building muscle.

There are several rules that allow you to achieve good results by adhering to this regimen. First, you need to play sports. Secondly, you should give preference to dishes cooked on the grill or steamed. Thirdly, you need to consume at least 2 liters of water per day.

Here's one protein diet for weight gain.

Breakfast - some rice and chicken breast meat.

Snack - orange, handful of nut kernels.

Lunch - beans and carrots stewed with meat, tomato.

Snack - apple (kefir).

Evening meal - fish, vegetable salad.