Although the majority of humanity, at this stage of the development of society, is at war with such a problem as obesity, there is another part of people who are fighting for every extra kilogram. The desire to gain weight can be caused by various reasons: to restore normal reproductive function, because, as you know, a woman can become pregnant only with a certain fat layer, and to restore hormonal levels, especially after the strictest diets.
Weight gain diets have many of their own characteristics that must be taken into account if you nevertheless decide that you need to gain a couple of kilograms.
First you need to decide why you are pursuing a lack of weight. Such a problem can be directly related to the health of the organism itself, in particular, to disorders in the functioning of the gastrointestinal tract.
To do this, of course, you should undergo a medical examination in a specialized clinic, which will be able to identify all disorders in the body’s work, which, most likely, cannot be corrected with one diet for a quick set of pounds.
The reasons for strong weight loss can also be constant stress, exhausting and physically hard work, lack of sleep and rest, constant adherence to strict diets.
Unfortunately, people are often completely unaware that in order to gain weight, it is not enough to eat everything and in immeasurable portions. The most important rule for weight gain is a smooth transition to high-calorie food.
In particular, this applies to those people who have been forced to exclude certain high-calorie foods from their diet for a long time. After all, success in such a matter does not depend on the amount of food eaten, but on how quickly your body begins to fully assimilate it.
There may be advisers who will argue that in order to gain weight, you need to eat at night, have late dinners and consume as much fatty meats and sweets as possible.
Yes, you will start to get better, but do you need an uneven distribution of fat deposits that will accumulate in the most inappropriate places – buttocks, abdomen and thighs? The figure will begin to take on not the most beautiful outlines, and you, thus, run the risk of becoming obese.
Excessive consumption of lard, meat, margarine can lead to oversaturation of the body with animal proteins, which can affect the high level of cholesterol in the body. And this, as you know, is fraught with diseases of the heart and blood vessels.
The same applies to supporters of sweets – if you get too carried away with cakes and sweets, you can earn metabolic disorders, insulin levels deviate from the norm, and, as a result, diabetes mellitus.
How is it correct?
The correct thing is to gradually increase the calorie level in your daily diet. Moving on to each new week of this diet, you need to add only 5% of calories to your standard daily diet, especially if you are gaining weight after a low-calorie diet.
As a reminder, the daily nutrient intake should be approximately 30% protein, 40% carbohydrates, 30% fat. At the same time, do not forget that the content of animal fats should be only 10% of the total.
Do not forget that it is an excess of carbohydrates that leads to an increase in body fat, so actively include in your diet – white bread, pasta, honey, soy and all legumes.
Naturally, we must not forget about vitamins and minerals, which in large volumes must enter your body for a harmonious and painless weight gain. Include in your diet, as much as possible, fruits and vegetables, herbs, fresh juices.
One of the most effective ways to gain weight is a protein diet. As the name suggests, this type of diet is based on protein foods. This includes cereals, and always with milk and seasoned with a large amount of butter, if you like salads, then fill them only with high-calorie dressings, do not spare butter and cheese for sandwiches.
If you eat pasta, you can sprinkle them with cheese shavings, do not forget about sour cream and vegetable casseroles.
Sample protein diet menu
- Breakfast. Millet porridge cooked in milk, 2 sandwiches with cheese and butter, coffee with milk or cocoa.
- Lunch. High-fat yogurt, butter and sausage sandwich, apple.
- Dinner. Soup cooked in meat broth, such as borscht. Pasta sprinkled with cheese, meatballs, a glass of freshly squeezed juice or tea with sugar.
- Afternoon snack. Vegetable casserole or salad with dressing.
- Dinner. Tomatoes, omelet with ham or sausage, milk with honey.
The peculiarity of the protein diet is that it is suitable for both women and men. Of course, the female and male portions may differ slightly, after all, the organisms are different, but the essence is the same.
Do not forget that you can only stick to such a diet if your doctor agrees with it. Otherwise, especially if you have serious disruptions in the functioning of the body, you can seriously harm yourself. The doctor may also prescribe medications that increase appetite and stimulate digestion.
And, of course, do not forget that sports and physical activity have not been canceled. All stupid advice – “eat more, move less”, must be forgotten. Sport is a sure way to a healthy and beautiful body, a great way to relieve stress and lift your mood. If your diet is balanced, timely and obligatory rest, and the psychological attitude is aimed at success, then everything will definitely work out!