How to gain weight when exhausted. Weight loss and nervous experiences: how to cope with critical weight loss

Lack of weight is caused by many factors. Some representatives of the fair sex face this problem after childbirth or during pregnancy, others are naturally thin and try to get rid of it. The third category of women are victims of diets who initially tried to lose weight, but abused complex diet changes. The question of how to gain weight for a woman is complex. You can achieve the desired result only if you put a lot of effort into solving the problem and be patient.

How to gain weight quickly at home

The main factor in the process of gaining or losing weight for women is diet. Lack of food rich in vitamins leads to loss of not only body weight, but also vital energy. The main answer to the question of how to gain weight for a woman is to use a balanced diet method at least five times a day. Traditional breakfast, lunch and dinner should be supplemented with several intermediate meals.

The daily diet must include:

• dairy products with high fat content;
• meat;
• fish and seafood;
• nuts;
• dried fruits;
• eggs;
• vegetables and fruits.

Main meals should be complete and have large portions of food; intermediate snacks are designed to replenish carbohydrates and vitamins. The diet should be supplemented physical activity. These two nuances together will give more quick results. Plus sports load is considered a figure correction. The kilograms that appear as a result of changing your diet will turn into fat and change your figure. When combined with physical training, the result will be different. The added weight will be evenly distributed throughout the body.

A separate method for gaining weight at home is the use of sports nutrition. On the shelves of specialized stores there is huge amount cocktails, dry mixes and biological additives to the diet that promote at an accelerated pace gaining kilograms. This technique is effective, but the diet of athletes who excessively consume such components is actively discussed by experts and causes a lot of criticism from them.

Traditional methods

Methods traditional medicine for weight gain have two main advantages. On the one hand, certain components help to gain kilograms in combination with a changed diet, on the other hand, the ingredients have a beneficial effect on the digestive system during the process of active weight gain. There is a special category of herbs and fruits that can not only add weight, but increase appetite. Due to this effect, the long-awaited weight gain occurs.

Folk remedies for gaining weight and improving appetite:

• mint;
• dandelion;
• barberry;
• knapweed;
• rose hip;
• thyme.

Weight gain pills

Drugs that promote weight gain include:

• Riboxin

Ingredients: inosine, potato starch, sucrose, methylcellulose, stearic acid.

Application: the drug is prescribed to normalize the functioning of the cardiovascular system and liver during the process of gaining muscle mass. It is recommended to take it three times a day, 1 tablet. During pregnancy and lactation, Riboxin is contraindicated for use.

Price: up to 50 rubles.

• Mezim

Ingredients: pancreatin, magnesium stearate, colloidal silicon dioxide, microcrystalline cellulose, sodium salt, hypromellose, macrogol, titanium dioxide, sodium hydroxide, polysorbate.

Application: prescribed to normalize the digestion process. It is used in combination with other drugs to gain weight using special diets. It is recommended to take the drug once a day, 2 tablets (before meals).

Price: depending on the number of tablets - from 70 to 270 rubles.

• Brewer's yeast

Ingredients: carbohydrates, vitamins of 14 main groups, calcium, magnesium, phosphorus, iron, zinc, fatty acids, peptidase, proteinase.

Application: used as a drug for weight gain and muscle building. It is recommended to use the drug as a supplement 3 times a day, 2 tablets before meals. Brewer's yeast has a beneficial effect on the functioning of all body systems.

Price: 90–160 rubles.

If there are no hormonal disorders, specialists can prescribe a course of hormonal pills for women to gain weight. The types of these drugs, dosages and methods of use are also considered on an individual basis. To speed up the process of gaining body weight, individual vitamins of groups A, B, C and D are additionally included in the diet. Such components have a general beneficial effect on the health of the body, as well as the functioning of all its systems.

Find out what other methods are also effective.

Diet for pregnant women to gain weight

Weight loss during pregnancy occurs if a woman is thin. In nine months, a pregnant woman should gain at least 10 kg. With toxicosis, this task becomes real problem for girls. They will help correct the situation traditional methods And medicines. To improve the digestion process and increase appetite, it is recommended to regularly supplement your diet with water and lemon juice.

Basic principles of a diet for weight gain during pregnancy:

• Daily meals at least five times a day.
• Consumption of at least 120 g of protein foods (70 g of which must be of animal origin).
• The daily carbohydrate intake is 300–400 g.
• You should consume at least 100g of fat per day.
• The daily fluid intake is at least 2 liters.

To gain weight during pregnancy, your diet must include:

• meat;
• bird;
• fish;
• seafood;
• flour products and bread;
• cereals;
• butter;
• vegetables;
• fruits.

How to recover from nervous stress

One of the main factors contributing to sharp decline The weight of women is considered to be constant nervous stress, depression, mental and moral exhaustion of the body. After receiving negative emotions necessary in as soon as possible replenish your energy reserves by changing your diet. Nervous stress causes hormonal imbalance and disruption of the digestive process. First of all, it is necessary to get rid of the state of anxiety and irritation. It is recommended to take a break from problems through sports, handicrafts, entertainment, active recreation.

Meals after nervous stress must be balanced and complete. It is necessary to eat foods high in proteins and carbohydrates. Such components not only quickly satisfy hunger, but also replenish energy reserves, strengthening the immune system and nervous system. You need to eat well, and the number of meals should be at least 4-5 times a day.

After nervous exhaustion The question for a woman becomes especially problematic. The diet change program must be supplemented by such factors as avoidance of objects of irritation, sleep for 8–12 hours per day, maximum rest, and elimination of factors that cause fatigue.

Daily menu for weight gain

Before you start changing your diet, it is recommended that you consult with a specialist. In some cases, weight loss in women is caused by certain internal diseases. If no deviations in the functioning of the body are detected, then there will be no contraindications to the diet for weight gain. The daily menu must be thought out in advance. Products must be combined with each other and consumed in a certain sequence.

Example of a daily menu for weight gain:

1. First breakfast - freshly squeezed juice, cereal or porridge with milk, 1 slice of white bread with butter, 50-70 g of nuts, 1 cup of cocoa.
2. Second breakfast – 50 g chocolate, 1–2 sandwiches with sausages and butter, 1 cup cocoa, freshly squeezed juice with honey, 1 egg.
3. Lunch – soup with fatty broth, 200 g of meat with any side dish, sweet dessert, a glass of milk.
4. Afternoon snack – 2 cups of cocoa, 2-3 pastries or a serving of cake, 1 serving of salad (meat or vegetable), banana.
5. Dinner - fried eggs, 1 glass of milk, 2 slices of bread with butter, a serving of salad, macaroni and cheese or mashed potatoes with meat gravy.

Beer has a beneficial effect on weight gain. This product is also recommended to be included in the menu. You should drink the drink several times a week. The basic set of ingredients of different types of beer remains unchanged, only the method of processing the components differs, so the type of type used does not matter. Between meals, it is better to additionally consume ingredients that increase appetite - cocktails, decoctions or fresh vegetables.

Any stressful situation affects the state of the body. People suffering from stress often experience weight problems. Problems can be associated with both its gain and worsening appetite and weight loss. Many people have weakened immune systems as a result of malnutrition and are unable to gain weight at all.

Why do people lose weight from stress?

Stress and weight loss are related phenomena. At first it may seem that it’s even good to get rid of unwanted pounds in such a short period. Many women torture themselves with diets, but still cannot achieve the desired result. And from stress they lose weight very sharply. However, losing weight from stress cannot be taken as the norm. An organism that has lost large number weight in the shortest possible time will try to restore the lack of adipose tissue.

Weight loss during stress occurs due to big losses energy. At prolonged exposure stress on the body disrupts metabolism. This condition is accepted by the body as painful, and appetite decreases. All the body's forces are directed towards fighting depression.

If you have health problems, exposure to stress can even lead to loss of appetite. In some cases, people completely refuse to eat, and when they try to eat, nausea and vomiting occur.

Reasons for weight loss

During times of stress, a person is unable to fully relax. Thoughts about the reasons that led to the unfavorable state haunt the person, and the person cannot concentrate normally. Muscle spasms occur, including gastrointestinal tract. As a result, the need to eat food disappears and appetite disappears.

The most common reasons for weight loss:

• When a person has an unstable nervous system, he is more susceptible to developing an eating disorder. As a result of strong experiences, a person loses weight and cannot gain weight.
• Close relatives of the person had similar problems.
• Weak immunity, pain. Under the influence of stressful situations, a weakened body loses appetite.
• Slim build. People who are hereditarily prone to thinness have an increased metabolism. Even with proper nutrition, it is difficult for them to gain weight, and it is very easy to lose weight from stress.

Loss of appetite and frequent stress

Appetite is a natural reaction of the body, thanks to which it provides itself required quantity nutrients. Its loss is the main reason for weight loss. In case long absence appetite, you should seek help from a doctor. Because as a result of prolonged fasting, the body begins to use up the accumulated nutrients and become depleted.

Frequent stress that occurs as a result of long-term experiences can lead to changes in tastes in food and a decrease in appetite. Weight loss happens too quickly, and a person notices changes when the weight has already dropped significantly.

Consequences

Malnutrition can lead to exhaustion of the body and cause the following negative consequences:

• Sleep disorders. A person suffers from insomnia, constantly cannot fall asleep for a long time, sleeps superficially.
• Disturbances in brain function.
• Problems with the cardiovascular system.
• Problems with the functions of the musculoskeletal system.
• Problems with menstruation in women.
• Feeling weak, headaches and dizziness.
• Development of anorexia. Whenever of this disease regaining lost weight is quite difficult.

How to overcome stress and stop losing weight?

To stop losing weight, you must strictly adhere to your daily routine and diet.

• To choose the right nutrition schedule, it is better to seek help from a nutritionist. You should also get rid of bad habits. Under no circumstances should you smoke or drink alcohol, even in small quantities.
• You need to eat regularly in small portions at least five times a day. It is advisable to include plenty of fresh fruits and vegetables in your diet. Cereal porridges are very healthy; they contain many vitamins necessary for fat and protein metabolism.
• Physical activity can help combat stress. You can sign up for dancing, a gym or yoga class. Taking up your favorite hobby will also be very effective. The main thing is to find something you like.
• Healthy sleep is an extremely important component of treatment. It’s better to go to bed a couple of hours before midnight, and sleep for at least eight hours. After all, under stress, the body needs more time to rest. To help you sleep better, you can take a walk before going to bed. fresh air. If you suffer from insomnia, calming herbal tinctures will help you collect your thoughts and calm down. The most common infusions are: valerian, chamomile, motherwort, hawthorn, tincture of lemon balm and peppermint.
• At least one day a week should be set aside for rest. On this day it is better to stay at home and try not to think about problems. It’s better to turn off your phone and computer and devote your day off to what you love. You can just read a book, watch a movie or listen to music.
• It is extremely important to try to eliminate the source of stress. Quite often a person provokes himself, perceiving everything too negatively. For this reason, stress occurs, leading to exhaustion of the body.

In severe cases, treatment may require hospitalization.

How to increase stress resistance

In order to increase stress resistance, you need to think less about problems. There are problems in every person's life. There is no point in thinking about them, they need to be solved. If the problem seems unsolvable, there is no need to worry about it. If something cannot be changed, then you need to change your attitude towards it. Just put it aside for a while and don’t think about it, and soon you will definitely find a way to solve it.

Often reserved people are accepted as the most able to withstand stressful situations. But in reality, it turns out that such people simply hide their emotions; they accumulate over time and act destructively. Every person needs to get rid of accumulated negativity. For example, you can attend a concert or football game and scream your heart out.

It will be easier for you to remain calm in stressful situations if you learn to breathe correctly.

There is no need to be ashamed of your emotions. If you want to cry, cry. This advice also applies to men. Tears help relieve tension and get rid of accumulated negativity.

Our body reacts in its own way to chronic stress, the influence of which affects all organs and systems without exception, attacking first of all the most weak points. Chronic stress not only negatively affects the digestive organs and cardiovascular system, but also affects our appearance - it provokes the appearance dandruff, hair loss, the virus is activated in the body herpes, the immune system is seriously affected, and therefore overcome colds . From nervous tension ours suffers too eating behavior. Many people have a habit “snack” stress , which often leads to serious weight gain, while others, on the contrary, suffer from loss of appetiteunder stress. How to get rid of nervous tension and not finish weight loss up to the critical norm.

Causes of weight loss due to stress

To understand why this happens weight loss at stress , you need to understand the physiology of weight loss. Scientists have proven that even with a short-term, but quite strong nervous tension calorie loss occurs. So, handing over exam students lose about 200 kilocalories, which is comparable to a parachute jump. However, after a day the body recovers, which does not happen if a person experiences chronic stress, when nervous tension from experiences affects metabolic processes in the body. Chronic stress our body perceives it as a disease in which loss of appetite is the body's response to nervous tension which in turn cause chronic fatigue and depressive disorders. That's why loss of appetite due to stress And weight loss– “news” from the body that it’s time to take it off nervous tension And regain weight and appetite.

So why exactly chronic stress is cause of weight loss? Experiencing everyday stress , it is difficult for a person to relax, to switch his thoughts and emotions to more important matters, which often leads to smooth muscle tone, muscle spasm is caused, including smooth muscles of the gastrointestinal tract, which reduces the need for food.

Provoke weight loss at chronic stress the following factors:

1. Unstable nervous system, as evidenced by emerging nervous tension for any reason, even if it is not significant;
2. The absence of a food cult in the family or one of the close relatives who had problems with changes in eating behavior;
3. Weakened immune system and frequent illnesses, which it joins emotional overstrain , provoke loss of appetite due to stress;
4. Body type also plays a role. Loss of appetite under stress especially affects people with an asthenic physique (thin limbs, narrow rib cage, underdeveloped muscles). Asthenics, as a rule, have an increased metabolism, which prevents weight gain even with regular nutrition, and in a state chronic stress leading to nervous tension, losing weight is not difficult.

What are the risks of weight loss?

What are the risks of losing weight? Loss of appetite at stress may have serious consequences, in which body weight may become critical, appear sleep disorders in which insomnia occurs in various manifestations(difficulty falling asleep, interrupted sleep, shallow sleep, early awakening). Exhaustion of the body caused by loss of appetite due to stress, often leads to frequent dizziness, lethargy and drowsiness, and decreased concentration. In women, exhaustion of the body is also reflected in the hormonal background; reduced production of estrogen leads to disruption of the menstrual cycle. In addition, the lack of nutrients obtained from food seriously affects the condition of the musculoskeletal system, disrupting its physiological functions.

How to regain your weight and appetite in the background nervous tension And emotional experiences? First of all, you need to neutralize the stress factor by analyzing it and finding a way out of it yourself or with the help of a psychotherapist, as well as using various relaxation methods .

Besides, regain weight and appetite will help healthy sleep, which will be restored by sedatives of plant origin, less dangerous than synthetic ones sleeping pills, having a whole range side effects, addictive and addiction. Herbs that have a mild sedative effect and increase bile secretion, which helps increase appetite, include valerian officinalis , peppermint, hop fruits, lemon balm , St. John's wort , grass motherwort, cyanosis blue(the effect is 10 times higher than that of valerian), providing not only a calming effect and promoting healthy sleep, but also normalizing the secretion of the glands of the digestive organs.
For ease of administration, preparations made on the basis of these medicinal crops are recommended - Valeriana P, Motherwort P, St. John's wort P, biologically active complex Nervo-Vit, which includes the fee medicinal herbs(blue cyanosis, lemon balm, motherwort and valerian officinalis). The use of these innovative herbal preparations has special meaning and a clear advantage over other herbal remedies, since they contain "live" plant materials , which can only be achieved by using cryotreatment, which retains all the healing power of “living” nature. The composition of recommended drugs produced using technology "Secrets of Longevity" , also included vitamin C, not only enhancing the effect biologically active substances medicinal plants, but also neutralizes the effect free radicals, the increased production of which in the body occurs under the influence of stress.
Vitamin C increases level of stress resistance body and stimulates the immune system, which is especially important for people with reduced immunity.

To improve the quality of sleep, you can take drugs produced in the form of tablets according to traditional technology containing plant materials: Dragee Valerian P , Dragee Motherwort P , dragees from the “Evening” series: Dragee Evening Plus , Dragee Evening Forte , Dragee Evening VHM , including fees sedatives medicinal plants.

To regain weight and appetite, you need to be more attentive to your diet, which should be organized at least 5-6 times a day, while excluding drinks that increase the production of the stress hormone - cortisol ( strong tea, coffee, alcohol), replacing them with a decoction of fruits rosehip or hawthorn, having mild sedative action and rich in vitamin C or freshly squeezed fruit juices (preferably citrus fruits).

Exhausted body with loss of appetite from stress required significant amount nutrients, which a vitamin complex will help replenish Apitonus P, containing in its composition apiproducts, which are a storehouse of all substances useful for human life and an antioxidant complex that restores all redox reactions in the body.

Unstable work nervous system and sharp weight loss may be associated with dysfunction thyroid gland , therefore, you should definitely undergo examination by an endocrinologist and do not forget to visit your doctor in a timely manner, since sudden weight loss may indicate the development of very serious diseases.

Any traumatic situation affects the functioning of the body. The stomach suffers, hair may fall out, and general health worsens. One of the consequences of stress is weight problems. Moreover, some suffer from gaining extra pounds, while others experience loss of appetite and weight loss to a critical level. Some people begin to have health problems due to weakened immunity as a result of malnutrition; they cannot gain weight even by a few grams. What do doctors say, what actions to take in such a difficult situation?

Physiology of weight loss

Why do people lose weight under stress? A person loses calories even with short-term high voltage. Doctors have calculated that at the moment of a parachute jump, the body spends about 200 kilocalories and only a day after the shock returns to normal. What can we say about..., daily experiences have an even more negative impact on metabolism.

Psychotherapist R. Gould, who specializes in eating disorders, came up with a pattern. Stress and weight loss lead to chronic fatigue and depression. Weight loss is a signal from the body that it needs to reduce the intensity of its experiences. Gould notes that the body perceives stress as a disease. Such a state is unnatural for a person. And nature arranges it in such a way that during an illness there is no need to eat intensely, so appetite disappears - this is a reaction to nervous experiences.

Causes of weight loss due to nervous tension

What happens during stress? A person cannot relax, he is tormented by thoughts about problems, emotions do not allow him to concentrate on important things. Stress is often accompanied by overexertion and spasm of body muscles, including the muscles of the gastrointestinal tract. Many people feel that during times of stress, thoughts about food recede, and it is almost impossible to gain weight in such a situation.

What causes such a situation as weight loss during stressful situations? The main reasons are as follows:

1. Instability and weakness of the nervous system leads to eating disorder against a background of nervous feelings. The person cannot recover and experiences constant worries about this.
2. Hereditary factor: one or more relatives suffered or have nutritional problems.
3. Frequent illnesses, weakened immune system. If they are added to this, then the person loses his appetite. In severe cases, vomiting begins after eating.
4. Asthenic physique. A person has a narrow chest, shoulders, thin arms and legs, and underdeveloped muscles. Usually, asthenics have an increased metabolism, it is difficult for them to gain weight even with regular nutrition. When under stress, asthenics quickly lose weight; after long experiences, it is most problematic for them to gain weight.

The effect of stress on appetite

Appetite is physiological reaction, which provides a set of nutrients. Loss of appetite due to stress is the most main reason weight loss. If you have a long-term lack of desire to eat, you should consult a doctor, since the body, after a long hunger strike, uses the entire accumulated supply of useful elements and is in a state of exhaustion.

Depression, hard work, quarrels, any experiences contribute to changes in taste preferences and can reduce appetite. Here's what people suffering from lack of appetite write on forums:

“I lost eight kilograms in three years. It all started with entering college. I was very worried about the exams; studying was not easy. I have lost my appetite, I literally force myself to eat. I feel bad, I have stomach problems, and I often catch colds. How can I gain weight? — Lena, 21 years old

“I have already lost 10 kilograms after divorcing my husband, I have no desire to eat. Before going to bed I think about how I will finally eat tomorrow, but in the morning my thoughts are busy with worries. I look like a skeleton, I have lost the incentive to live, I have no appetite, I dream of getting better...” - Vika, 25 years old

Loss of appetite due to anxiety occurs very quickly; often a person realizes that something is wrong when the weight has already dropped catastrophically.

Consequences of undereating under stress

What does weight loss lead to? The consequences of severe weight loss due to stress lead to the development of diseases and exhaustion of the body. Main possible problems:

1. A person cannot gain weight, as a result, body weight becomes critical.
2. Sleep problems. As a rule, insomnia torments, difficulty falling asleep, and shallow sleep.
3. Exhaustion leads to lethargy, dizziness, and drowsiness.
4. In women, the menstrual cycle is disrupted. In severe cases, sometimes there is no menstruation for several months.
5. Due to a lack of nutrients, the functions of the musculoskeletal system are disrupted.

How to gain weight

How to recover after exhaustion due to nervous experiences? After all, critical weight loss has a detrimental effect on health. The main goal is to eliminate the stress factor. If you can’t do this on your own, then you definitely need to visit a psychotherapist. Only after visiting a doctor and eliminating the problem can the nutrition process be established.

What else can you do to gain weight?

1. The main recommendation is healthy sleep. If you can’t get your sleep on your own, you can try sedatives based on herbs. Stronger medications are prescribed by your doctor.
2. Don't get carried away with coffee. Caffeine increases cortisol - .
3. Eat small and varied meals. Meals should be at least five to six times a day.
4. Visit an endocrinologist and get the necessary tests.
5. Take vitamin complexes regularly. Some vitamins increase appetite and can help you gain weight.

It is important to eliminate the source of stress. You can cope with tension with the help of yoga, relaxation in nature, and incorporating hobbies into your life. Increase your resistance to stress, take stock of your life, try not to be offended by trifles, look for good points and be healthy!

An important addition: if you cannot cope with the problem on your own and gain weight, you should definitely consult a doctor. Severe weight loss leads to serious illness.

Video: psychologist and hypnotherapist Nikolay Nikitenko “Insomnia, anxiety and weight loss”

Lack of weight is the same aesthetic flaw as extra pounds. In addition, sometimes a lack of weight indicates hidden diseases and can negatively affect health.

About 10% European women suffers from underweight. Nutritionists have identified several types of people who need a special diet to gain muscle mass:

• Those who have a genetic (hereditary) tendency to be thin. Such people, as a rule, are unable to gain weight using a regular menu; their metabolism is accelerated and calories are literally “burned.”
• Those who cannot establish nutrition and gain their own optimal weight due to stress, anxiety states. Often such people have an aversion to food or simply a lack of appetite.
• Those who suffered serious illness, a complex operation. Also, people suffering from diseases of the gastrointestinal tract often have problems with weight.
• Those who play sports non-professionally and strive to gain muscle mass.

Before starting a weight gain diet, it is recommended to undergo a comprehensive examination to find out the reason for the sudden and permanent weight loss. You may need special treatment that will complement your diet.

If you are pathologically thin, it is important not to make one of the most common mistakes: start increasing the amount of food you eat. Firstly, this measure is not enough to increase weight, secondly, it is fraught with digestive problems, and thirdly, it can provoke a special psychological reaction in the form of aversion to food. Diet task for thin man- this is not only an increase in body weight, but also the preservation of health, good appearance and well-being.

The correct solution is to gradually increase the calorie content of the menu. It is recommended to add 200-300 calories per day.

In addition, increasing the number of meals per day - up to five times - will also be useful. Fractional meals in small but high-calorie portions in the best possible way will affect your well-being and mental state. You can increase the caloric content of your diet through cakes and pastries, but at the same time you will only increase the fat layer. It is not only aesthetically unattractive, but also harmful to the body. A diet for thin people should be based on an optimal set of high-calorie foods that will supply the body with the necessary nutrients and allow you to gain weight without harm to your health.

In general the rules dietary nutrition for pathological skinny people boil down to increasing the amount of protein and carbohydrate foods in the diet. In addition, you can increase the calorie content of your usual favorite foods. For example, pasta and various side dishes can be sprinkled with fatty hard cheese, and salads can be seasoned with sour cream rather than vegetable oil. It is also useful to take an additional complex of vitamins during the period of weight gain.

Calculation of caloric intake for thin people

There are many different online weight calculators available these days. However, you can also use simplest formula ideal body weight: subtract 110 (if you are under 40 years old) or minus 100 (if you are over 40 years old) from your height in centimeters. After you calculate your “ideal weight,” subtract your current figure from the figure and this way you will determine how many kilograms you have to gain.

It is worth considering that the figure obtained as a result of calculations may not satisfy you, because the idea of ​​beauty is subjective. In this case, determine for yourself what weight will be optimal for you, but do not go too far from the resulting number.

It is impossible to increase (or lose) body weight suddenly. This may provoke serious problems with health. You need to recover gradually: approximately 1-2 kilograms per month or 250-500 grams per week.

In addition, you need to calculate the optimal calorie content of the menu. For this, there are also online calculators where you need to enter the initial data: gender, height, weight, level physical activity and so on. To increase body weight, you should increase the resulting figure by 200-300 calories. You need to eat this way regularly. For convenience, you can keep a diary, writing down your weight every morning. If the weight is gained too quickly, then the number of calories should be reduced; if it is slow, the number of calories should be increased.

In sports diets that are aimed at gaining muscle mass, there is a rule: about 40 calories per kilogram of weight. If you have a fast metabolism, then the figure can be increased to 70 calories per kilogram of weight.

Diet for thin women should contain a balanced amount of proteins, carbohydrates and fats. To calculate the daily protein intake, you need to use the following formula: 1.3-1.4 grams per kilogram of body weight. If you are actively involved in sports, then the norm should be increased to 1.5 grams per kilogram.

The amount of fat, depending on physical activity, should be 1-2 grams per kilogram of body weight.

The carbohydrate intake should be 4.5-5.5 grams per kilogram of weight (with moderate physical activity) or 6.5-9 grams per kilogram with active exercise.

Basic diet rules for weight gain

1. Eat 5-6 times a day. This way you won't overload digestive system and the body will be able to absorb everything nutrients obtained from food.
2. 70% of the total diet should be high-calorie foods. Otherwise, you will create too much stress on your digestive organs. Therefore, during the diet for weight gain, you should forget about low-calorie fermented milk products. It is better to consume healthy high-calorie foods in reasonable quantities: cheeses, nuts, cereals, dried fruits, sweet fruits and vegetables.
3. Fat intake and fast carbohydrates should not increase during the diet. Such products will not give energy and will not help you increase your size. muscle tissue. They will only be converted into fat deposits.
4. The diet should consist of 50-60% complex carbohydrates, 30-35% from proteins, 10-15% from fats.
5. Healthy fat-containing foods when dieting for weight gain are fish, vegetable oils. You should not overuse fatty meats, they will create an extra burden on the digestive system.
6. Don't limit yourself to drinking. During weight gain, muscle fibers grow. This process requires liquid. The recommended amount is 2.5-3 liters per day.
7. The bulk of carbohydrates should be eaten during breakfast. It must be complete - no sandwiches or coffee. Consume the rest of your carbohydrates at lunch. Dinner should be light and protein-rich.
8. Half an hour before meals, it is recommended to drink a glass of juice. Drinking during meals is not advisable.
9. If you are actively involved in sports, then you need to eat protein foods 5-6 hours before training. 2-3 hours before physical activity, eat carbohydrate-containing foods, for example, porridge, pasta with meat, vegetable stew.
10. After training, it is recommended to eat a protein-carbohydrate product within an hour. For example, a glass of kefir and an apple or pear. You can also drink protein-carbohydrate cocktails.
11. To improve your appetite, drink a glass every morning on an empty stomach. warm water with lemon juice. It is also useful to eat sour apples, beets, and salads with lemon juice.

Menu and examples of dishes for thin people

Let's look at a few sample menu per day, which can be supplemented and modified at your discretion:

• Menu No. 1. Breakfast: oatmeal with milk with honey, nuts, raisins, white bread with butter and cheese, coffee with milk. Second breakfast: pasta with meatballs, fruit juice. Lunch: cabbage soup in meat broth, boiled potatoes with butter, fried fish, vegetable salad with sour cream, fruit juice. Afternoon snack: cookies with milk. Dinner: buckwheat porridge with milk, dried fruits, bread and butter, tea with honey.
• Menu No. 2. Breakfast: millet porridge with milk, vegetable caviar, bread and butter, cocoa. Second breakfast: bread with butter, sausage or baked meat, full-fat yogurt, juice. Lunch: meat borscht, macaroni and cheese, meatballs, sweet dried fruit compote. Afternoon snack: vegetable salad with sour cream and grated cheese. Dinner: omelet with cheese, ham, tomatoes, milk with honey.
• Menu No. 3. Breakfast: stewed potatoes, buttered buns, coffee with milk. Second breakfast: oatmeal with milk or cereal with milk and honey. Lunch: pea soup with smoked meats, vegetable salad with sour cream, cookies or cake, tea. Afternoon snack: fruit salad with yogurt. Dinner: rice porridge, goulash, sandwich with butter and cheese, sweet tea.
• Menu No. 4. Breakfast: pumpkin rice porridge with milk, raisins, honey, a sandwich with butter and cheese, tea with sugar, dates. Second breakfast: fruit salad with yogurt. Lunch: borscht, pasta with meat and gravy, vegetable salad with sour cream, sweet crackers with tea. Afternoon snack: protein shake. Dinner: meat baked with spices, vegetable stew, bread, tomato juice.
• Menu No. 5. Breakfast: an omelette of three eggs and cream, with bacon, vegetable salad, a sandwich with butter and cheese, dried apricots, sweet coffee. Second breakfast: rice porridge with butter, vegetable salad. Lunch: pea soup, battered fish, mashed potatoes, tomatoes, bread, tea, bun. Afternoon snack: protein shake. Dinner: meatballs in sauce, vegetable salad with cheese, sandwich with sausage, tea with honey.

Protein shake recipes for weight gain

Homemade protein shake recipes:

1. Cocktail “Air soufflé”. You will need 50 grams of full-fat cottage cheese, a banana, a tablespoon of cream, the same amount of ice cream, a handful of Hercules, a waffle, a glass of milk. Beat all ingredients in a blender and drink chilled.
2. Cocktail “Coffee aroma”. Take half a glass of heavy cream, a teaspoon of instant coffee, two tablespoons of ice cream, and a raw yolk. Dissolve the coffee in the cream, gradually add the remaining ingredients and beat with a mixer.
3. Cocktail “Solar charge”. Take a couple of oranges, half a pineapple, two raw yolks, a tablespoon of honey. Blend the fruits in a blender, then add other ingredients.