There are not many men who are attracted to thin people. Moreover, among themselves guys (and ladies with magnificent forms) "paste" offensive labels on them. However, girls are not always to blame for their thinness. Most often, weight loss and, accordingly, forms are explained by hormonal disorders. Also lead to leanness and exhaustion of allergic reactions, lack of sleep, chronic stress, bouts of depression, digestive disorders. Therefore, before you go on a diet for weight gain, you must necessarily determine the causes of weight loss. After that, you can choose the composition and diet most effectively. The selected mode should be introduced gradually, in order to avoid overloading the body. It is very important to observe regularity. You can not start a diet and prematurely finish it, moving to completely different options.
At the first stages, meals should consist of low-calorie meals. In general, the number of calories consumed per day should not exceed 3000 - 3500 Kcal. Proteins should be about 15%, half of them - preferably of animal origin (130 - 150 grams per day). Fats - no more than 30%. Carbohydrates - no more than 55%. With such a diet, the acidity of the body can increase. To reduce acidity, it is possible to take vegetable oil (ideally olive oil) in the amount of three teaspoons a day (in salads or just for that matter). When choosing diets for body weight gain, avoid an overabundance of carbohydrates. Excess carbohydrates lead to excess fat mass, because of which additional folds may appear on the hips and waist.
Follow the tips for weight gain:
- Before meals (for 30 minutes) drink half a glass of fruit or vegetable juice.
- Eat four meals a day in small portions at a certain time.
- Do not exercise after intensive physical exertion.
- Include beans, pasta, white bread, fruit, sugar, honey, mineral salts, juices in the diet to improve digestion. Eat vitamins.
- Eat rationally. Every day, the diet should be varied.
Breakfast. For a diet for weight gain the best breakfast will be a variety of cereals, omelets on milk, cottage cheese, cocoa, cheese. You should not eat every morning the same thing. Porridge cook from different cereals, add fillers (nuts, honey, dried fruits), alternate foods. Monitor the amount of food you eat. If the diet for weight - this does not mean that you can eat everything in a row in any amount. Any diet, even for recruitment, is primarily a control over one's desires. Uncontrolled food will make the body flabby, not appetizing.
Dinner. Meat of veal and poultry should be the basis of your dinner. Meat cook, simmer or cook for a couple. Increase the number of fish days to two. Marine fish are most useful for steaming, so as not to digest useful micronutrients. Garnish choose at your discretion, but better cooked-stewed vegetables until nothing came up. To fish or meat, cooked for a couple, were delicious, they can be very little fry.
Snack. You can prepare for a mid-morning snack any salads, light snacks, exotic oriental dishes with nuts, dried apricots and raisins. Try a variety of variations. Feel free to use new combinations of vegetables, herbs, seasonings, various delicacies. But remember, this is not a second dinner, but an afternoon snack. Do not overload.
Dinner. Casseroles, eggs in any form, desserts are suitable for evening. Supper should become caloric and hearty, so you do not want to eat at night. But you can not overeat at night.
Following a diet for weight gain, you can make a more feminine body shape. But it is necessary to observe the measure that the pursuit of femininity does not develop into obesity. If you really want to eat between the planned meals, you can arrange a snack with a banana, light gruel or broth.
Do not eat very cold or very hot food - sudden temperature changes slow down the development of enzymes that help absorb nutrients. Observing a diet for weight gain, be sure to do physical exercises. Physical exercise in the gym or independently, together with a strengthened diet option, will help to convert consumed calories to muscle mass, and not to fatty deposits.