It is difficult to get a few kilograms right, it's necessary to be careful and careful to solve it. After all, you want to get better not at the expense of the hanging belly or the fattened ass, and especially not at the expense of the sagging second chin. Wanting to get well, many girls dream of acquiring pleasant roundness, getting rid of protruding bones and clear lines of the figure. This result can be achieved only if the diet is properly planned and combined with physical stress. Yes, in order to get better, you will also have to follow a diet!
The main mistakes made by girls who want to gain a few pounds, is that they start eating a lot, while choosing the most calorie and not good for health products. This can lead to the opposite effect. The diet for "fat" certainly implies more caloric nutrition, but its essence is different.
To begin with, it is necessary to understand the proteins, fats and carbohydrates consumed by you for the day. Most of the daily food should, of course, be proteins and carbohydrates. Proteins respond in this case for the construction of muscle tissue, ensure the normal functioning of the entire body. To add weight, it is tedious to correctly calculate the amount of protein consumed per day: this amount is calculated simply - 1 kg of your weight accounts for 2 g of carbohydrates. The protein must be an animal, not a vegetable. Give preference to chicken or fish. Also, to replenish the rest of the protein, use products such as milk, kefir, cottage cheese.
Carbohydrates supply the body with the necessary vitality. If you eat less carbohydrates than is necessary, the body will use protein stores, which will reduce the growth of muscle fiber. The main suppliers of carbohydrates are not buns, but cereals, potatoes and pasta.
Fats must come into your body with vegetable oil, which is rich in vitamin E, which in turn has a good effect on our appearance.
It is best to calculate your daily ration on the calorie tables of the products, calculating the calories you need to "consume" per day. The total increase in calories consumed per day should not exceed 500-800kcal. If a healthy person should consume on a day 2000kcal, then for those who want to gain weight, this amount increases to 2500kcal. It is better to increase the calorie content of food not in one day, but within a week, so you do not overload the digestive system and do not bring harm to the body.
The diet of a person gaining weight should be strictly regular. You should not feel an acute sense of hunger, so that the substances coming in with food will fulfill their functions. Instead of a 3-hour supply, your daily diet should consist of 5-6 meals.
A sample of the menu of a person gaining weight.
Breakfast: cottage cheese with fruit or nuts, or oatmeal in milk with honey, white bread with butter and cheese, tea with milk or coffee with cream.
The second breakfast: boiled egg, yogurt, juice.
Lunch: salad of fresh vegetables, dressed with sour cream or vegetable oil, meat soup, meat cutlet with garnish (pasta or mashed potatoes), bread, tea with milk or coffee with milk.
Snack: fruit or vegetable salad, milk or kefir, cookies.
Dinner: omelet or curd casserole, fish, steamed or baked, bread, tea with milk.
Of course, such a diet should be combined with regular physical activity. Physical loads should also be chosen correctly, it is better to engage in power exercises that help increase muscle volume: pulling up, push-ups, exercises with dumbbells. It takes 30-40 minutes 3-4 times a week. Thin people usually have their own individual "problem" zones, so it's better to contact a fitness instructor at first to make a set of necessary exercises individually for your figure.
Do not forget that the metabolism improves swimming and breathing exercises, which leads to strengthening of musculoskeletal tissue.
Advice for weight gainers: do not expect that when all the necessary conditions are fulfilled your muscles will start growing very quickly, such a result never happens. In this case you need to have a lot of patience with endurance. Often the process of gaining weight takes a long time. Do not use artificial drugs for rapid growth of muscle mass, they will only harm your health. Follow the diet and exercise, and you will achieve the desired result. After all, beauty requires sacrifice!