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No matter how strange it may seem, not everyone wants to lose weight. Some people want to know how to gain weight for a skinny girl.
Even when you tell your family or friends about it, they don't take you seriously. They think that everyone's goal is to lose a few extra pounds.
They don’t understand you because they don’t know that there are people in the world who just as much want to understand how to gain weight for a skinny girl as how others can lose weight.
After reading this article, you will have a clear strategy on how to gain weight quickly.
What happens if you are too thin?
Lack of body weight, as well as its excess, has its disadvantages.
Research shows that being obese increases your chances of dying early by 50%, but being underweight can have even more detrimental effects on your health: increased risk of infections, fertility problems, impaired immune function and osteoporosis. It may also increase the risk of developing dementia or lead to aging not related to age.
Thus, people with such a complexion who are still trying to lose weight are only harming their health.
And therefore, don’t feel guilty reading a guide on how to increase body weight for a skinny girl. You are doing the right thing. This is a step in the right direction.
Folk remedies
To gain weight, you can use natural remedies that are safe for health:
- Ginger tea. Helps increase vitality, improve digestion and appetite. To prepare the drink, you need to peel 10-15 grams of the plant root, chop it, place it in a teapot and pour 300 ml of boiling water over it. You should drink the drink three times a day, half an hour before meals.
- Milkshake. It is a high-calorie drink for a quick snack between meals. To prepare it you need 120 g of sour cream, 20 g of olive oil, 50 g of orange juice, 100 g of milk, 2 chicken eggs and 50 g of sugar, place in a blender and beat.
- Horseradish decoction. The drink is a powerful appetite stimulant, which allows you to consume and absorb more food, which will lead to rapid weight gain. A decoction is prepared by brewing 20 g of crushed plant root with 1 cup of boiling water. You can drink the drink after 40 minutes. The best time is 20-30 minutes before meals.
Why can't you gain weight?
It's hard to say because every person is different. But here are some main reasons:
- Diabetes – This mainly occurs in type 1 diabetes, which can lead to very severe weight loss.
- Problems with the thyroid gland. If you have an overactive thyroid, it can cause your metabolism to be very fast, which can lead to very unhealthy weight loss.
- Infections. There are thousands of infections, but some of them can lead to severe weight loss.
- Eating disorders are one of the most popular causes among girls. Thanks to the “culture of anorexia.”
Don't start worrying about yourself, these are just some common reasons. There are many more, and that's why you need to see a doctor to rule out some serious medical conditions and find out what's really going on.
Keep reading and you will learn some useful tips that will help you learn how to properly gain muscle, not fat, for a lean and toned body.
Why is thinness dangerous and why do people want to gain weight?
Experts use body mass index (BMI) to determine the degree of weight deficiency in patients. It is not very effective for diagnosing obesity, since it does not take into account the “qualitative composition” of extra pounds - it may not be fat, but strong muscles. But in the case of low weight, BMI is more indicative - the person does not have “extra” fat or muscle tissue.
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BMI is determined by the formula: I = mh2 (kg/m²), where m is body weight (kg), h is height (m). According to the World Health Organization, a BMI below 18.5 kg/m² may indicate dangerous underweight. The situation requires control. [1]
Excessive thinness, like obesity, is bad. Being underweight can bring a lot of health problems to a person:
- Weak immunity
To fight all kinds of viruses and bacteria, the body needs energy. With a nutritional deficiency, this energy is clearly not enough. Research by American scientists confirms that patients with underweight get sick much more often, and even a “banal” cold lasts longer.
- Brittle bones
People who are underweight have decreased bone density. As scientists from Italy confirm, this is a risk of fractures with a long process of bone fusion and the development of osteoporosis.
- Poor condition of skin, hair and teeth
Most underweight people have a lack of vitamins and minerals in their bodies. And this directly affects the condition of hair, skin and nails. The skin takes on an earthy tint. Hair and nails become brittle. Also, research by Korean scientists proves that with low body weight, the risk of tooth loss and the development of caries increases significantly.
- Constant fatigue
An active life also requires energy. Thin people have less of it, which means they get tired faster even with low physical and emotional stress.
- Difficulty conceiving a child
Scientists suggest that thin women are more likely to have problems conceiving due to irregular menstrual cycles. The body receives significantly less nutrients, which causes hormonal imbalances.
- Complexes
It seems that skinny people simply have nothing to gain from. But that's not true. Any flaws in appearance can cause emotional distress and stress. Thin women, like overweight women, often cannot find a partner and relax when communicating with others. Constant emotional stress is a direct road to depression and the development of self-doubt.
Proper nutrition for weight gain
Brown rice or buckwheat
Porridge is one of the “must-have” foods that you need to eat to quickly gain weight.
They contain a large amount of energy. For example, 100 g of brown rice contains about 140 calories, so by simply adding rice to your diet, you are adding an additional source of complex carbohydrates to your diet + its preparation does not pose much of a problem.
Let's not forget that brown rice contains essential vitamins for women: niacin and thiamine.
Avocado
Honestly, if you don't eat avocados, you're missing out on a delicious part of life. On the one hand, the product is not traditional for us, on the other hand, it is very nutritious and has a lot of useful properties.
It provides "tons" of healthy nutrients and healthy fats to your diet, making it a skinny girl's dream.
The average number of calories in an avocado is around 330, so try to eat at least half or even one per day.
Eggs
Eggs are a super healthy and healthy food to include in your diet for muscle growth. It contains protein with a full set of amino acids, that is, it is the best building material for building body muscles, for example, legs and butts. Protein is also very necessary for strong and healthy nails and hair. Eating just one egg a day will provide your body with the nutrients and energy it needs.
One egg contains about 155 calories and about 5 g of fat and 6 g of protein, vitamin B12.
The maximum number of whole eggs with yolk per day is 3.
Dark chocolate
Dark chocolate is one of the richest foods in antioxidants and it also helps you gain weight while enjoying the taste.
100g dark chocolate bar = about 550 calories, and it contains a lot of enzymes and antioxidants that will help improve your mood.
Cheese
Cheese is just what you need to eat to add extra pounds. It contains many nutrients. It is also a very viable and must-have protein source for vegetarians (vegetarian cheese).
Like many other fatty foods, cheese is something that can be enjoyed in moderation.
For example, Cheddar cheese contains about 300 calories per 100 g. Also try low-fat cheese or cottage cheese.
Whey Protein
To be honest, not everyone has time to prepare a meal, so having a protein supplement will definitely help you get those extra amino acids. It's a convenient way to supplement your daily protein intake and can be used to make a variety of delicious smoothies and healthy cookies.
Milk
This may be a little controversial for some people, but milk is one of the best sources of quick energy and protein.
One glass of milk contains about 160 calories, as well as 8 grams of protein.
This is a very powerful supplement that you cannot ignore. If you want to increase your weight, you must add milk to your diet.
Keep in mind that both regular milk and soy milk contain some fat, so drinking 1 to 2 glasses per day is sufficient.
Other healthy foods for weight gain
There are many more foods that will help you build muscle on your body. Here are a few more: tuna , bananas , peanut butter and nuts .
This is a simple but important rule.
If you want to increase body weight, you must eat more than you burn. In order for muscles to grow, a calorie surplus is necessary, and then it will be possible for a thin girl to gain weight at home.
You don't need to focus on the number of calories you consume, but to ensure you have a good figure in the future, aim for 600-1000 extra kcal.
Medications
Drug methods of gaining weight should be used only in cases where natural means (exercise and diet) are ineffective.
The most effective drugs that help a girl gain weight quickly are presented in the table:
| Drug name | Description, therapeutic effect, contraindications and side effects | Photo |
| Insulin | Medicines in this group are produced in the form of injection suspensions and are an analogue of the pancreatic hormone. Using insulin in most cases allows a thin girl to gain 10-15 kg in just 1 month. The drug is contraindicated in diseases associated with hypoglycemia (liver cirrhosis, acute hepatitis, gastric ulcer, etc.). There are no significant side effects if the dosage is followed. In rare cases, allergic reactions are possible | |
| Methandrostenolone | The tablets contain a powerful anabolic androgen - methandienone. Once in the blood, the medicine causes a sharp jump in testosterone, which is accompanied by an increase in appetite, fluid retention in the body, an increase in the rate of protein synthesis, and an improvement in mood. Taking matandrostenolone makes it possible to gain up to 8-10 kg of weight in just 4 weeks. Contraindicated for liver disease and breast cancer. Side effects may include pressure surges, deepening of the voice, enlargement of the clitoris, acne, liver damage | |
| Jintropin | The medicine is an analogue of human growth hormone. It is most often produced in powder form for the preparation of suspensions. The drug is advisable to use in situations where it is necessary to gain high-quality muscle mass without fat. In a month, with the help of somatropin you can gain 2-4 kg. Girls under 18 years of age should not use the drug, as in this case premature closure of growth zones is possible. The drug should be used with caution in diabetes mellitus. Side effects may include enlargement of internal organs, fluid retention in the body |
The pharmaceutical drugs listed in the table can only be taken as prescribed and under the supervision of a physician. Independent determination of the dosage and regimen of use is unacceptable.
Pills
Thin girls often experience a lack of appetite and food intolerance. For better absorption of nutrients and restoration of the digestive system, the doctor prescribes medications.
Pharmacological drugs are recommended primarily for those who are at risk of being diagnosed with anorexia. The active components of the tablets reduce metabolic processes, giving nutrients a chance to enrich the blood, tissues and cells of the body.
Among the effective means for weight gain:
- Nutrizon;
- Riboxin;
- Peritol;
- Methyluracil.
Tablets should not be taken based on your own opinion. Any drug if used incorrectly can cause harm to health.
Psychological barrier
Getting better is sometimes as difficult as losing weight. Bad habits, emotions, and psychological barriers prevent you from solving the problem. Lack of internal self-support is the strongest obstacle to recovery. This is manifested in the following factors:
- low self-esteem;
- inability to cope with emotions;
- lack of full communication;
- need for protection;
- self-prohibitions and taboos;
- internal conflict.
Qualified specialists with the participation of loved ones will help you effectively overcome problems. A psychologist, in a conversation with relatives, tells how to properly communicate with a person who is not able to find harmony with himself.
Simple but effective tips will help you overcome the psychological barrier:
- Organizing outings with the whole family (or with friends).
- Close communication (you need to learn to open up to loved ones, talk about what worries you).
- Monitor the atmosphere in the family circle (if possible, exclude stressful situations and unpleasant emotions).
If the weight deficit is 25% or more, you cannot do without the help of a psychotherapist.
The path to eliminating the problem lies in determining the nature of the psychological barrier. If thinness is associated with the desire to bring the body shape closer to fashionable parameters, girls cease to adequately evaluate themselves. Obsessive thoughts about losing weight lead to food rejection. An experienced psychotherapist must be involved to regulate the condition.
Menu for the week
Taking into account the nutritional recommendations for ectomorphs, the following weekly menu is proposed.
Monday | ||||
| Number of meals | ||||
| 1st | 2nd | 3rd | 4th | 5th |
| meat – 100 g egg – 2 pcs. milk – 200 ml | porridge – 100 g juice – 250 ml | vegetable soup – 200 g meat – 200 g | cottage cheese – 150 g honey – 2 tbsp. l. | muesli with milk – 100 g/200 ml |
Tuesday | ||||
| Number of meals | ||||
| 1st | 2nd | 3rd | 4th | 5th |
| omelette – 2 eggs fish – 200 g yogurt – 200 ml | buckwheat – 200 g kefir – 250 ml | vegetable stew – 200 g chicken fillet – 200 g | cottage cheese – 150 g honey – 2 tbsp. l. | rice – 100 g fish meatballs – 150 g tomatoes |
Wednesday | ||||
| Number of meals | ||||
| 1st | 2nd | 3rd | 4th | 5th |
| Oatmeal – 150 g, chicken cutlets – 200 g | vegetable salad – 150 g omelet – 2 eggs kefir – 200 ml | noodle soup – 200 g boiled fish – 200 g | yoghurt cereal bar – 200 ml | chicken fillet – 200 g chopped vegetables – 200 g |
Thursday | ||||
| Number of meals | ||||
| 1st | 2nd | 3rd | 4th | 5th |
| wheat porridge – 150 g veal meatballs – 150 g yogurt – 200 ml | boiled eggs – 2 pcs. milk – 200 ml cereal bar | vegetable soup – 200 g mashed potatoes – 100 g fish – 200 g | vegetable salad – 200 g dried fruits | Poultry meat – 200 g Vegetable slices – 150 g |
Friday | ||||
| Number of meals | ||||
| 1st | 2nd | 3rd | 4th | 5th |
| omelette – 2 eggs fish meatballs – 200 g milk – 200 ml | fish – 200 g buckwheat – 100 g vegetable salad – 150 g yogurt – 200 ml | vegetable stew – 200 g pasta – 150 g chicken fillet – 200 g | nuts – 30 g honey – 2 tbsp. l. | muesli with milk – 100 g/200 ml |
Saturday | ||||
| Number of meals | ||||
| 1st | 2nd | 3rd | 4th | 5th |
| milk – 200 ml oatmeal – 100 g | veal meat – 200 g vegetable salad – 200 g | pasta soup – 200 g fish – 200 g mashed potatoes – 100 g | dried fruits kefir | fish cutlets – 200 ml vegetable stew – 200 g yogurt |
Sunday | ||||
| Number of meals | ||||
| 1st | 2nd | 3rd | 4th | 5th |
| milk porridge – 150 g cookies – 30 g | poultry meat – 200 g rice – 100 g milk – 200 ml bread – slice | borscht – 200 g spaghetti – 150 g fish – 200 g bread – 2 slices green tea – 200 ml | Kefir cookies | cottage cheese – 150 g sour cream – 100 g grain bar herbal tea – 200 ml |
Additions to main dishes such as:
- freshly squeezed juices;
- fruits;
- green and herbal tea;
- tea with milk;
- black bread (1-2 pieces);
- biscuits;
- smoothies (protein composition).
Briefly about the basics
So, now you have a better understanding of the processes of your body: you understand the structure of muscles and nutritional characteristics during strength training. For best results, follow these quick guidelines:
- Try to eat the right amount of protein daily, with each meal, you can consume supplements, for example, whey protein.
- Monitor your caloric intake; it will be preferable if it is higher than your norm.
- Choose natural sources of carbohydrates to replenish muscle glycogen and prevent muscle protein breakdown.
- Add 3-5 grams of creatine to your diet daily.
One thing I also want to get across to you is that while nutrition is important for muscle growth, the most important part of it is strength training. You can't gain muscle without exercising. So, go ahead, pull the barbell and watch your muscles grow!
