How to gain calories: high-calorie foods, sample menu for the week and an effective diet for weight gain

• July 21, 2018
• Diets
• Ekaterina Loza

In this article we will look at how many calories you need to gain weight.

A high-calorie diet is based on the principle of increasing calorie content. Every day you need to eat at least one hundred calories more than the previous day, and you should eat at least four small meals a day. Many people are interested in how many calories it takes to gain weight. This diet assumes that a person’s weight will increase thanks to foods rich in carbohydrates and proteins. These can be various porridges with milk, vegetable and cottage cheese casseroles, as well as meat. You can also eat butter, different types of cheese, cream, sour cream, and, in addition, delicious pastries and sweets. It is considered normal if a person gains one kilogram per month.

So, let's take a closer look at how to gain calories.

High calorie diet

High-calorie diets are based on the principle of increasing the calorie content of foods. Every day you need to eat 100-300 kcal more than yesterday, and you need to eat at least 4 times a day in small portions.

What could be simpler: eat what you want and get fat. But for some this is a whole problem. Gaining weight is a necessity for those who want to have a child, improve their health, or simply look good. There is only one solution - to get fat.

Don't make mistakes

To gain weight, you don’t need to eat everything, gorge yourself at night, or gobble up tons of sweets. Of course, this way you will begin to gain weight, but the fat will settle on the sides and in the end you will get a not very attractive figure - it seems like a slender girl, but with voluminous buttocks. The goal of high-calorie diets is to force the body to gain weight evenly without harming health. To do this, you need to switch to high-calorie foods. Such nutrition gradually accustoms the body to absorb high-calorie foods.

How to get fat correctly?

High-calorie diets are based on the principle of increasing the calorie content of foods. Every day you need to eat 100-300 kcal more than yesterday, and you need to eat at least 4 times a day in small portions. The diet assumes that weight will increase due to foods rich in proteins and carbohydrates. This can be porridge with milk, meat, various casseroles (vegetable, cottage cheese, etc.). You can also eat butter, various types of cheese, sour cream, cream, as well as some delicious pastries and sweets. The norm is if you gain 1 kilogram per month.

Products recommended for mass gain

When composing your diet, keep in mind that foods are not exclusively protein or carbohydrate. The list below only shows which components the product contains more of.

Protein products

The most protein is found in these foods:

• meat, poultry;
• fish, seafood;
• fruits and vegetables;
• nuts and seeds;
• eggs;
• dairy products (low fat).

© studioM — depositphotos.com

Carbohydrate-rich foods

Carbohydrates in foods, as already mentioned, are slow and fast. The former are recommended for daily consumption, the latter are suitable for replenishing energy reserves after exercise.

Low glycemic index foods include:

• cereals, with the exception of semolina;
• legumes;
• pasta (durum wheat);
• wholemeal bread;
• low-sugar fruits (kiwi, peaches, grapefruits, pears, apples, oranges);
• vegetables;
• mushrooms.

© anaumenko — depositphotos.com. Complex carbohydrates

Sources of fast carbohydrates:

• products made from premium flour (buns, pizza);
• sugar and honey;
• confectionery;
• sweet fruits.

© yulianny — depositphotos.com. Fast carbohydrates

Fats in the diet

When compiling a diet of protein and carbohydrate foods, the required amount of fat accumulates on its own. If you still need to add them, vegetable oil is quite suitable for this purpose. Additionally, it is recommended to take omega-3 fatty acids during the diet.

© OllyKava — depositphotos.com. Omega-3 content per 100 g of product

High calorie diet menu

We've listed a few options for what you could eat at a given meal.

Breakfast (to choose from):

- pumpkin porridge with milk with raisins and honey, sandwiches with butter and cheese, tea with sugar, several dates;

— an omelette with herbs and bacon, a salad of fresh vegetables, sandwiches with sausage, coffee with sugar, dried apricots;

- cottage cheese with vermicelli and cherry jam, sweet croutons, cocoa, several pieces of dried figs.
Second breakfast: fruits, vegetables, salads, mashed potatoes with sour cream, porridge with butter.

Lunch (optional):

- borscht, vermicelli with meat sauce, vegetable salad, white or black bread, tea with sugar or honey, sweet cracker;

— pea soup, fried fish in batter, boiled potatoes with butter, tomatoes, bread, tea, cinnamon bun;

— kharcho soup, pork chop, tomato salad with sour cream and herbs, bread, tea.

Afternoon snack: protein shake.
Dinner (to choose from):

— baked meat with spices, vegetable stew, bread, tomato juice;

- boiled sausages, mashed potatoes, green peas, a sandwich with butter and cheese, tea with honey;

— meatballs in sauce, vegetable salad with butter and cheese, sandwich with sausage, tea with honey.

Before bed (optional):

- cottage cheese with sour cream and sugar, tea with crackers;

- sandwich with sausage and cheese, tea with sugar.

Combination of diet with sports nutrition

Athletes can use any of the diets described either independently or in combination with anabolic steroids or sports nutrition.

Some tips:

1. You can and should take vitamin-mineral complexes. Due to the reduced amount of fruits and greens, the risk of vitamin deficiency increases.
2. Creatine is taken immediately after training with sweet juice. It can also be mixed with protein or gainers.
3. Protein shakes are taken before bed, immediately after waking up, after training or in between meals.
4. Anabolic steroids do not affect the composition of the diet, but in combination with it they have a greater effect.

Recipes for healthy eating

Baked sea bass in foil

• 46.9 g Protein
• 4.5 g Fat
• 13.5 g Carbohydrates
• 295 kcal

45 min.

• #second course
• #dietary
• #baking
• #lemon
• #low calorie
• #dinner
• #perch
• #fish
• #soy sauce
• #dinner

Other recipes

Effective diet for quick weight gain: weekly menu, list of high-calorie foods

Nowadays, a strong, healthy body with developed muscles and a moderate percentage of fat is in fashion, so more and more people are showing a desire to gain weight. Weight gain can be a problem for ectomorphs who find it difficult to gain weight. But it's quite possible. However, to achieve the goal, you will need to radically change your usual diet, using a special diet based on high-calorie carbohydrates and proteins.

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Being underweight comes naturally to some people. This is due to body features determined genetically. People who are naturally too thin are called asthenics or ectomorphs. They have thin bones, long limbs and have great difficulty gaining weight.

For such people, it is normal to have a reduced body fat percentage. However, they do not have any health problems. But sometimes asthenics want to gain weight in order to gain more expressive shapes and not just a thin, but also a toned body. This can be achieved by building muscle at home with the help of a special sports diet and strength training with weights.

Sometimes you need to gain weight without gaining muscle. This is associated with underweight in a child or adolescent, as well as pregnant women, which leads to health problems in the former and a risk of prematurity in the latter. With this option, strength training is contraindicated, but you can increase weight by adhering to the nutritional system described below.

Sometimes a person needs to recover for medical reasons. This applies to cases where underweight has a negative impact on health (the digestive system, heart or other organs are not functioning properly).

To increase lean body mass, proper nutrition plays a crucial role. This is not a diet in the standard sense, but a balanced diet without serious restrictions.

You still have to count calories to achieve results. But the daily calorie intake should not be cut, but increased.

You can calculate the required calorie surplus using the formula:

Calories for weight gain = 1.3 x weight (kg) x 30

That is, the basic caloric intake required to maintain weight increases by 30%. If there are no results from such a surplus, you can add another 20–30%.

Some people think that eating a lot is very easy. But not everyone can immediately follow the new diet, which involves eating 6 times a day in an increased volume. Therefore, at first you will have to eat literally through force.

In addition, we must not forget that there is no point in eating everything to gain weight. In this case, only the fat layer will increase, and the muscles will not receive enough nutrients. For this reason, it is necessary to adhere to this BJU ratio.

How to increase your appetite to gain weight faster?

If a person suffers from lack of appetite, then he can be advised to drink red wine before meals, but not more than fifty grams. If you salt food and add spices, the body will react better to food, and, accordingly, your appetite will increase. Sometimes vitamin deficiency makes people indifferent to food. In this case, you need to take a vitamin complex.

So, we know how many calories we need to gain per day. You can quickly gain weight if you follow a special home diet. It helps people get better by completely giving up bad habits. Especially from smoking. Having been deprived of this pleasure, the body will begin to look for it in food, thereby prompting the person to consume more and more new dishes.

Walking in the open air along with swimming in the sea also causes appetite and contributes to rapid weight gain. In the old days, people who were weakened after a long illness were given a spoonful of calamus decoction three times a day. Thanks to this, an appetite appeared, and the person himself recovered very quickly.

It is important to find out in advance how many calories to gain per day.

And a little about secrets.

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself.

Table

High-calorie foods for weight gain are divided into 6 groups:

• meat, fish, poultry : sources of protein and irreplaceable amino acids. They form the basis of the diet for weight gain;
• milk and fermented milk products : contain calcium and vitamin D, necessary for strengthening bone tissue, as well as complex proteins. They have an optimal vitamin and mineral composition;
• Cereals : their basis is slow carbohydrates, which provide a long-lasting feeling of fullness. Helps improve digestion, rich in fiber, vitamins and minerals;
• vegetables, fruits, herbs : accelerate metabolic processes, promote protein absorption, contain many vitamins and minerals necessary for a depleted body;
• nuts : supply the body with carbohydrates, vegetable fats and proteins;
• vegetable and animal fats : help improve the body’s thermoregulation at low temperatures and physical activity. They are a source of fat-soluble vitamins A, D and E, which activate muscle growth and bone strengthening.

High-calorie foods for weight gain - top 8 best.
Calorie table and balance of BJU of the most popular products (per 100 g):

The high-calorie foods for weight gain presented in the table are typically included in the standard daily diet of most people. However, you can achieve your goal only if you maintain a balance between the ratio of BJU and calorie surplus.

In order for weight gain to occur due to an increase in muscle mass, you need to consume as many slow carbohydrates and foods containing unsaturated fats as possible.

High calorie diet for weight gain

At a time when the vast majority is trying to get rid of excess weight, it is strange to hear about a high-calorie diet that allows you to gain this weight. However, this type of diet exists and it is in demand not only in sports circles, where it is used to gain muscle mass, but also in medicine for dystrophy, severe forms of exhaustion and lack of weight.

With high-calorie diets, active physical activity is important to make your figure healthy and beautiful.

Protein cocktail

It is recommended to have a protein shake for an afternoon snack for a reason. The fact is that the product consists only of high-calorie foods, which is very important with such a diet. The drink has a high energy value, so its use is necessary.

You can purchase the product in specialized stores or prepare it yourself at home.

Approximate composition of a protein shake at home:

• milk or kefir;
• banana;
• any nuts;
• honey;
• cottage cheese.

It is important to maintain certain proportions when preparing a cocktail.

Dieting is not the only rule for normalizing weight. When properly increasing body weight, other rules must be followed.

Features of high-calorie nutrition

This high-calorie diet allows you to gain uniform weight and does not harm the body.
A high-calorie diet is a diet, following which a person will receive more calories than the daily requirement. It is incorrect to consider the usual addition of foods containing sugar or fats, in addition to a standard meal, as . A diet for weight gain is carefully selected and must be balanced.

Any type of high-calorie diet requires portioned meals . A weight gain menu should consist not only of standard breakfast, lunch and dinner, but also additional late breakfasts and afternoon snacks.

Basic principles

Diets for gaining muscle mass can be divided into three main types.

The first type of diet is a regular menu, in addition to which a person consumes protein and fat supplements.

• Typically, this type of high-calorie diet for weight gain is used in strength sports for beginners. In this case, a high-calorie diet is used not only for gaining muscle mass, but also for the growth of the entire body.

The second type of high-calorie diet is called a lean mass diet.

• The amount of carbohydrates, proteins and fats required for the growth of muscle tissue is calculated depending on body weight, based on the approximate formula: 5 g of carbohydrates, 2 g of protein, 1 g of fat per 1 kilogram of body weight.
• This type of high-calorie diet is in demand in bodybuilding and strength sports, again for gaining muscle mass. They resort to it less often, for example, in fitness, for fear of excess fat deposits.
• With sufficient physical activity, a fat layer will not form.

What to eat before and after training

There is no consensus on how many hours before training you should eat. Heaviness in the stomach will obviously not contribute to the exercise, but during the digestion process the body receives energy in a fairly short period. It is best to eat one and a half to two hours before training.

The period after a workout is considered the most successful time for consuming food, since the body actively requires calories and almost immediately releases nutrients for muscle recovery and growth.

Immediately after finishing your workout, you can eat two bananas. After 40-60 minutes you should eat normally. The menu should be dominated by proteins and slow carbohydrates.

High calorie diet

Is a high-calorie diet used in medical practice, and what is it even? Yes, it is used in the treatment of persons with dystrophy, underweight, and exhaustion. Technically, this phrase can be used to describe anything that adds a small amount to your body's daily calorie needs and allows you to either “grow” muscle tissue or gain some fat. Do you think the latter is not in demand by humanity at all? This is not true, especially in situations where excessive dryness has led to drooping kidneys. In addition, a high-energy diet is very important for manual workers and competitive athletes.

Reviews

Numerous reviews of the high-calorie diet of girls indicate that it is the most effective for solving the problem of underweight.

Also, based on reviews, we can conclude that the diet is not only effective, but also beneficial for the overall health of the body. During its existence, not a single case was observed in which weight gain caused harm to the body.

From this we can conclude that an integrated approach to solving weight gain with regular sports training and adherence to the rules can significantly improve the health of people suffering from underweight. But it must be remembered that before any major change in diet, it is advisable to consult a doctor in order to avoid negative consequences for the body.

Where else is a high-calorie diet used?

Home-grown methods of gaining weight during dystrophy, by definition, are also a high-calorie diet. But from the point of view of energy exchange, they are not always good. Or more precisely, they are good only when it does not matter how the weight will increase. Usually it grows due to the fat layer when eating dessert with every meal, snacking on food with nuts in honey, and other practices in the spirit of “eat more, no matter what.”

High-calorie diets from sports serve the purpose of gaining muscle mass. They are divided into several groups:

• simple nutrition + protein-fat supplement. This is usually practiced in strength sports, where beginners' training begins at a young age. Young athletes are advised to simply drink a couple of liters of whole milk a day, and leave the rest of their meals at the “regular” level. Some explain the rationale for this practice by saying that milk contains IGF-1, which promotes the production of growth hormone. But most sources claim that drinking milk works simply because of the convenience of getting calories in liquid form;
• lean mass diet. This phrase refers to a diet of 4-6 g of carbohydrates per 1 kg of current body weight, 1.5-2 g of protein, and 1-1.3 g of fat. Using this formula, you usually get a surplus of about 200-300 kcal. It is considered ideal for both increasing strength and gaining lean mass. It is often practiced not only in bodybuilding, but also in powerlifting. And this is roughly how athletes in power-speed sports, where significant power is required, eat. A lean mass diet in sports practice helps improve recovery processes in the body, helps prevent inflammatory processes, and avoids the accumulation of fatigue. This is what is recommended to be followed on an ongoing basis while working on strength. In amateur fitness, however, it is rarely used in strength cycles, due to the general, excuse me, panic about gaining excess fat. In fact, it does not lead to the formation of excess fat deposits with adequate physical activity;
• “extreme mass” is almost the same, but the amount of carbohydrates is increased to 7 g per 1 kg of weight, and is partially replenished with simple carbohydrates. The practice is not very common anywhere outside of old-school bodybuilding, and serves to correct the figure of excessively thin, almost dystrophic male representatives.

The most calorie food in the world

Vegetable oil is rightfully recognized as such, but it can be eaten in its pure form only in small quantities. How to be?

In fact, we consume things every day that contribute to muscle gain, we just don’t think about it: meat, cheese, fruits and nuts. It’s just that from the abundance of species, it’s worth choosing those that increase weight most productively. But on the contrary, you will have to give up some products.

Convenience foods, sweet soda, cakes and smoked foods are not the best choice for gaining weight. No, you will just gain weight, but fat. Afterwards it will be difficult to get rid of it, and your health will not say “thank you” for such a ruthless attack.

Eating these foods is fraught with problems with blood pressure and cholesterol. The risk of developing diabetes and atherosclerosis increases, the liver and pancreas are overloaded beyond normal.

It's wise to pay attention to "healthy" calories. They will not only ensure an increase in muscle mass, but will also help replenish the reserves of missing minerals and trace elements.

Lard and meat

The calorie content of meat depends on its type and type. Chicken, rabbit and turkey are considered dietary. The most energetically valuable meat is fatty pork (495 Kcal) and lamb (294 Kcal).

After it comes waterfowl meat - duck 346 Kcal and goose 364 Kcal.

Pork is undeservedly considered worse than beef, but in vain. Pork fat is more easily absorbed by the body. Pig meat is rich in vitamin B, zinc and magnesium, and also contains a rare amino acid - lysine. It is involved in bone formation and bone tissue renewal.

Pork is recommended for consumption by women during pregnancy, men with a lack of muscle mass, athletes and people who daily engage in complex mental activities.

Lard is no less useful. Salted contains a record 815 Kcal, and unsalted 797 Kcal. Lard is rich in fatty acids and minerals. It strengthens the immune system and even serves as an antidepressant in small doses. But you shouldn’t rely too much on the product.

Lamb is the oldest meat known to man. It has a specific smell and contains a whole alphabet of useful substances. These are B vitamins, selenium, copper, zinc, potassium, magnesium, manganese, sodium, fluorine, chromium. Lamb also contains a lot of iron, so it is recommended for the treatment of anemia. The meat takes a long time to digest, but gives a feeling of fullness very quickly. When gaining weight, men eating lamb need frequent physical activity.

Be sure to read: Dietary recipes in a slow cooker for weight loss: how to quickly prepare low-calorie dishes

Porridge

The calorie content of foods is based on the ratio of proteins, fats and carbohydrates. You cannot give up a single component in order to maintain normal functioning.

Porridge has long been eaten for breakfast. They charge you with energy and keep you full until lunch. However, not all cereals are equally high in calories. The calorie content of porridges cooked in water and with the addition of a minimum amount of butter is indicated.

The record for energy value is millet 339 Kcal. The high content of protein and magnesium in it has a beneficial effect on the functioning of the heart. The fat in cereal most often goes rancid, so it is better to rinse it in cold water before cooking.

Second place is shared by corn porridge (338 Kcal) and rice porridge (335 Kcal). Both are easy to digest and high in carbohydrates. In addition, they have a pleasant taste and are recommended for feeding children.

But oatmeal is for those who are on a diet. Yes, it provides saturation, but gaining mass is not about it. After all, oatmeal is low-calorie - only 160 Kcal.

Oil and fat

The body needs fats. Without them, we will quickly lose strength and end up in a hospital bed. But the irony is that fat really likes to be deposited in “bad places” in reserve - on the hips, stomach and buttocks. Fortunately, vegetable fats are less harmful to the figure, although they are in no way inferior in calories to their animal counterparts.

All vegetable oils (olive, sunflower, pumpkin, sesame) have approximately the same energy value of 890-900 Kcal. The exception is coconut oil - 862 Kcal.

The oils are saturated with fatty acids, vitamins E, K, B6, B12, B4. They improve memory and brain function, protect against cancer. Despite their huge calorie content, they will not harm your figure if consumed fresh in salads and dressings. But they will help with proper weight gain and the formation of new muscle tissue. Frying “kills” any oil and turns it into a dangerous product.

Butter is an animal product made from the cream of cow's milk. 100 g 748 Kcal. Rich in fat-soluble vitamins. Improves skin appearance, hair and nail growth. To gain weight, it is enough to eat 15-20 g of oil per day. A large dose will over-stress the cardiovascular system.

Be sure to read: How to lose weight after 40 years for a woman: advice from a nutritionist on choosing a diet for the week

Nuts and seeds

Nuts are a unique natural product that is rich in mono fats and calories, but at the same time reduces the risk of developing heart disease and helps to quickly build lean muscle mass. Paradoxical but true.

Nuts improve brain function, reducing stress on the nervous system. Evens out skin balance. The protein in nuts is absorbed faster and easier than meat protein.

The leader in calorie content is the expensive and very tasty macadamia nut - 718 Kcal. If you need to get enough quickly, this is the best option. Walnut oil correctly distributes fat metabolism in the body.

Cashew 635 Kcal and Pecan 691 Kcal are second on the list. Just a few pecans will satisfy your hunger for several hours, and a handful of cashews will replace meat during lunch.

Next in terms of calorie content are walnuts and hazelnuts - 630 kcal each. Walnuts are rich in iodine, and hazelnuts are rich in saturated vegetable fats. Sunflower seeds are considered a light snack, although 100 g of this delicacy contains as much as 578 Kcal. A lot for such simple food. The seeds are rich in vitamin E, calm hormonal imbalances and protect against the harmful effects of electronic devices.

Fruits

Not all fruits are dietary. Among them there are real record holders for sugar and calorie content. For those losing weight, it is better to exclude them, but for weight gain, this is what you need.

You need to eat such fruits separately from the main meal, otherwise there will be problems with digestion.

The leaders on the list are banana and mango. 100 Kcal per 100 g of pulp. Lots of sugar, fiber and carbohydrates. Banana is a source of potassium and magnesium, while mango is rich in vitamin C and antioxidants.

Second place went to figs. This delicacy contains almost pure glucose in the pulp and has a calorie content of 75 kcal.

The third is red dessert grapes. During sweet snacks, the body will receive 65 kcal and a lot of vitamin C.

Avocado deserves a special mention. Although it is a fruit, it contains almost no sugar. But there is a lot of vegetable fat and amino acids. 250 Kcal contains an exotic fruit and can completely replace a whole chicken breast or a full-fledged snack.

Milk products

The winner in terms of calorie content among products derived from milk is cheese. But not even all the cheese in general, but only a few individual types of this expensive product.

Be sure to read: How to eat healthy to lose weight at home: diet and grocery list

Cheeses are a source of calcium and linoleic acid, but you should not lean on them. Because the product is quite salty, and salt retains water. Cheese lovers suffer from edema and water-salt imbalance. You can’t eat much of this delicacy in its pure form, but it increases the calorie content of any dish.

To gain weight, you should choose the following types of cheeses:

• Parmesan 369 Kcal
• Poshekhonsky 350 Kcal
• Cheddar 392 Kcal
• Maasdam 350 Kcal
• Gruyère 395 Kcal

The calorie content of cheese also depends on the country of origin. It is highest in Norwegian and Swiss countries.

Beverages

Some of them surpass even fatty foods and baked goods with cream in calories. So even when gaining weight, it is better to be careful with such drinks.

Caloric content is provided primarily by sugar. The more it is, the higher the energy value. The champion among its “colleagues” is hot chocolate with cream. 100 grams of this delicious drink contains as much as 500 Kcal.

Next come syrups, honey, cream - about 340-440 Kcal.

You can supplement your meals with this drink occasionally, but not more than 3 times a week. Abuse will turn weight gain into obesity.

With alcohol, everything is simpler - the higher the degree, the more calories. And vodka or cognac in combination with a fatty or spicy snack and the overall calorie front will begin to go off scale. Of course, using alcohol to gain weight is stupid and impossible in practice. After all, you won’t be full with calories alone—you need carbohydrates, proteins and fats in combination.

High calorie diet menu

Any high-calorie diet menu is organized according to the principles of fractional meals. The meaning is utilitarian, it’s not at all about “promoting metabolism” or similar mythical things. Large amounts of food are quite difficult to digest, so each serving should be medium in volume. In the practice of sports, during periods of “forced overeating”, enzymes for digestion are also taken. But this is not necessary for everyone, because there are also people with naturally good gastrointestinal activity.

A common mistake is to increase your caloric intake only through sugar and saturated fat. Of course, a high-calorie diet allows their consumption, but an excess of these substances in the diet can lead to damage to the liver and pancreas. This is especially likely in those people who are already predisposed to diseases. Therefore, food should still be closer to healthy than to “any”.

A sample menu might look like this:

Breakfast: 2-3 scrambled eggs with low-fat bacon, vegetables.

Second breakfast: muesli with nuts, dried fruits, kefir or milk, fruit if desired.

Lunch: any side dish of cereal, a portion of meat dish, vegetable salad, tea with dried fruits or banana.

Snack: again cereal, a portion of meat or fish, a portion of healthy fats.

Before training: a protein shake with juice or banana (sometimes both), or cookies with tea and any dairy product of your choice.

Dinner: again meat or fish, a side dish of cereals, can be replaced with potatoes or pasta if they are digested normally. Vegetables of your choice.

Before bed: a portion of cottage cheese; if fructose is well tolerated, you can add honey and fruit; if not, it’s better to replace it with pure casein protein.

From time to time you can have free meals - pastries, pancakes, sweets, but the point is not to eat only them. You need to follow general recommendations for creating a healthy menu, and make sure that sweet and objectively harmful foods are in your diet only 1-2 times a week, and not every day.

Principles of increasing body weight

A well-designed menu is one of the main, but not the only rules for increasing body weight. A few simple rules will help you successfully normalize a girl’s weight.

Rules for weight gain:

• 10% fat sour cream and cheeses will help increase the calorie content of the dish - vegetable salad will be 200 kcal more calories with their help;
• after eating you should not resort to physical activity;
• It is better to refrain from drinks during meals; it is recommended to drink 0.5 tbsp. vegetable or fruit juice 30 minutes before meals;
• the intervals between meals should not be less than 3 hours;
• Meals should be strictly at the same time.

Another rule for proper weight gain is the combination of diet, rules and regular exercise.