18 Highest Calorie Foods for Fast Weight Gain

Underweight is not initially a normal state of human health, but suggests that, due to certain factors, the human body does not receive or does not fully absorb the nutrients and energy it needs from the food it eats. It would seem that today the problem of obesity has become frighteningly urgent for humanity, but the number of people suffering from underweight is also steadily growing.

Why is sustainable weight gain important?

Indicators of the child’s length and body weight at birth and in the future are one of the main parameters by which the baby’s health status is assessed. WHO has established certain norms (average values) for monthly weight gain based on many factors and studies. Stable weight gain indicates normal growth and development of the baby, proper formation of the digestive system, timely production of enzymes in the intestines, good metabolism and absorption of food. A child is usually said to be underweight when his weight deviates by more than 10% compared to the age norm*. The disorder may be accompanied by decreased immunity, serious metabolic disorders, and delayed speech and psychomotor development.

List of recommended protein foods

Protein foods are essential for gaining muscle mass.

The best options are recognized:

• Cottage cheese. The fermented milk product contains 20% fast and slow proteins, which are absorbed alternately.
• Meat ingredients: chicken, turkey, beef. They consist mostly of proteins. Almost completely absorbed. Use boiled, steamed or stewed.
• Salmon. Accelerates the metabolic process, increases the growth rate of muscle fibers.
• Fish fat. Normalizes metabolism, is an anti-inflammatory agent, supports the functioning of organs after training.
• Eggs are an optimally balanced food for training.
• Buckwheat porridge. Positively affects muscle growth.
• Milk. Well digestible, contains a lot of protein.
• Fermented milk products: homemade yogurt, kefir.
• Salmon, lean fish. Rich in omega-3 fatty acids necessary for the functioning of the body.
• Sunflower seeds, sesame.
• Fresh tuna.
• Lentils.

Causes of underweight

• Genetic failures and pathologies.
  This category includes chromosomal abnormalities, constitutional abnormalities (for example, diathesis), fermentopathy (malabsorption syndrome, lactase deficiency, etc.), immunodeficiency, etc. All of these factors are endogenous and almost all are congenital. Also, children born with heart defects, deformations of the lips or jaw (cleft lip, cleft palate) may be underweight, as a result of which the child cannot fully suck and, accordingly, eat food.
• Malnutrition.
  Its cause may be constant underfeeding of the baby due to flat or inverted nipples on the mother's breast, which makes sucking difficult, as well as a small amount of milk, frequent regurgitation.
• Wrong mode. Long breaks between feedings can cause insufficient weight gain. Normally, it is recommended to feed a newborn baby every 2-3 hours if he is breastfed, and every 3 hours if he is fed formula.
• Digestive problems. Intestinal infections, dysbacteriosis, ARVI, and a number of other diseases can lead to disturbances in the functioning of the gastrointestinal tract. If food is not completely digested and is poorly absorbed, then the child’s body ceases to receive the vitamins and microelements necessary for normal life.

List of carbohydrate products

Carbohydrate foods should account for more than half of all food consumed. You need to use slow carbohydrates in food, and try to eliminate fast ones as much as possible.

You can get it from:

• Mushrooms.
• Cereals.
• Durum pasta.
• Legumes: beans, chickpeas, peas.
• Brown rice
• Potato.
• Vegetables.
• Bread.
• Greenery.
• Garlic.
• Fruits, excluding grapes, pears.

It is better to eat the above foods in the first half of the day, 1.5 hours before training. Some carbohydrates can be replaced with a cocktail immediately after training.

List of foods containing fats:

• Almond.
• Cashew nuts.
• Walnut.
• Brazilian nut.
• Hazelnut.
• Mackerel.
• Applesauce pastille.
• Sardines.
• Anchovy.
• Salmon.
• Red meat.
• Ghee, butter.
• Sour cream.
• Cream.
• Salo.
• Crackers, homemade chips.
• Cheese.
• Sausage, balyk.

It is important!

The weight of a healthy full-term baby usually ranges from 2.6 to 4 kilograms, but deviations from these values ​​are allowed.
Monthly weight gain is also labile and depends on many factors. Pediatricians and parents are guided by average values ​​of body weight gain. Dr. Komarovsky recommends calculating the increase using the following formulas:

• if the child is under one year old, then his weight is m + 800n, where m is birth weight, and n is age in months;
• if the child is already one year old and up to the age of ten, use another formula, in which the normal body weight is 10 + 2n, where n is age in years;
• if the child is over 10 years old, then for the calculation they use a formula in which the normal weight is 30 + 4 * (n - 10), where n is age in years**.

Massive program for girls

2-day training program.

Day 1

• We start with a warm-up.
• Next, we perform squats with wide legs (4 sets of 12 times) - thereby pumping up the front surface of the thigh. Rest between sets should be one minute. Pay attention to the image, it doesn’t matter where your hands are located, the main thing is to keep your back straight, look forward (not down).

In general, it is easier for girls to gain weight on the lower part of the body, this is due to the peculiarity of the structure and purpose. Detailed training of hips and buttocks here.

• The next exercise will be the “Roman deadlift” with dumbbells or other weights. It is commonly called the Roman deadlift. This is a universal exercise that works not only the muscles of the back, but also the arms, shoulder girdle, hips and buttocks. To perform this exercise, take dumbbells in your hands (by the way, they can be replaced with bottles of water or river sand), spread your legs slightly and hold the dumbbells at hip level. Then begin to slowly lower the dumbbells, keep your back straight, at the same time tilt your body forward and move your pelvis back. As soon as you feel that your back does not sink lower, begin to rise upward in a smooth, sliding movement along your shins and thighs. Take your starting position. So you will need to do 4 sets of 12 times
• After rest, the exercise will consist of the following - rise on your tiptoes and lower yourself back down. At a slow pace. 4 sets of 15 times. Other exercises for calf volume.
• Abdominal exercises. For example, crunches - lie on your back, bend your knees, hands on your head. Slowly raise and lower your upper body, watch your lower back - it should not come off the floor. Or a classic ab pump - hook your legs to something or ask someone to hold them, raise your torso and touch your forehead to your knees. Do 4 sets of 15 reps at least.

Day 2

• Warm-up, warm-up.
• Push-ups with emphasis on the knees with wide arms. For your comfort, you can place a mat under your knees. Watch your back carefully - it should be level, and your head and knees should visually form a straight line. When doing push-ups from the knees, the muscles are perfectly clogged. We perform 4 approaches 12 times.
• The next exercise is bent over rows of dumbbells or other weights. To do this, place the dumbbell on the floor, lean on something with your left hand (for example, a sofa or chair), spread your legs wide, your torso should be parallel to the floor, and your back should be slightly arched at the waist. Next, we reach for the dumbbells with our right hand, raise it as high as possible so that the elbow is at shoulder level. Hold for a few seconds and slowly lower. We repeat - 4 times 12 lifts. Then we change hands and do the same.
• Exercise "boat". We lie on our stomach, arms extended forward. At the same time, we raise our arms and legs as high as possible, pause, and lower ourselves. These 4 sets of 20-30 seconds will be enough to strengthen the entire back.
• We finish with the press 4 sets of 15 times.

On average, a workout, not including a twenty-minute warm-up, should take about 30-40 minutes. It is important to monitor your breathing while doing the exercises; under no circumstances should you hold it - this way you can damage your heart.

How to determine underweight

It is important to note that a small increase in body weight that does not correspond to average norms or its absence is not a reason to immediately talk about pathological changes in the baby’s body. For the most part, children grow in leaps and bounds and can gain a decent amount of weight in one month, and in the next two they gain almost nothing but height. Also, a small increase may be due to the baby’s increased activity. If he learns to crawl or walk, moves a lot and expends energy, then the lack of mass becomes understandable. Thus, if a child is active, inquisitive, mobile, develops in accordance with his age and has excellent tests, there is no need to worry**. But lethargy, apathy, pallor against the background of underweight are reasons for immediate contact with a specialist. Only he can make an accurate diagnosis.

What to do if you are underweight

Many parents today have special scales at home for weighing babies. Thanks to them, they can control the child's weight. If the baby’s body weight does not change over a long period of time, you should contact a competent specialist, but under no circumstances make diagnoses yourself. The doctor will conduct a professional examination, give directions for the necessary examinations (if necessary) and give recommendations. If weight loss is minimal, you usually need to adjust your diet and eating habits. In cases where a small increase is caused by some disease (rotavirus infection, etc.), the doctor prescribes appropriate treatment to eliminate the cause of the lack of body weight.

Baby formula for weight gain

For low birth weight babies who have problems with weight gain, special infant formula may be recommended. Their composition takes into account the need of such babies for vitamins, minerals and other nutrients. They contain more proteins, fats and carbohydrates. The quality of the protein component is of great importance, and easily digestible whey proteins predominate over the casein fraction. To facilitate the absorption of the fat component, the diet includes medium chain triglycerides (MCTs), which can be absorbed into the intestines without the participation of enzymes. And for the absorption of carbohydrates, part of the lactose can be replaced with maltodextrin. Weight gain formulas have the word or prefix “PRE” in the product name.

Fractional meals

Change your usual three meals a day to 5-6 meals a day. Reduce the intervals between meals to 3-4 hours.

At the same time, remember that you cannot overeat. Gaining weight is not about eating for two, but about eating correctly and thoughtfully.

Eat small meals. One approach to the table should deliver an average of 300-350 kcal to the body. The value may be less for a snack and more for breakfast, lunch, dinner.

Compliance with the regime

If you want to become beautiful, watch what you eat. Now you can no longer grab indiscriminately just to satisfy your hunger. The quality of the food is important.

For example, complex carbohydrates can and should be eaten, but simple ones should be avoided.

Healthy carbohydrates are grains and legumes:

• buckwheat;
• rice;
• quinoa;
• durum wheat pasta;
• oatmeal;
• rye and whole grain bread;
• lentils;
• beans;
• quinoa;
• chickpeas

Considering the “complicated relationship” the female body has with carbohydrates, it is worth including them in the menu for the first half of the day, trying not to eat them after 17:00. There shouldn't be any of them in a late dinner at all.

The exception is evening training. It is before exercise that it is important to refuel with the energy that carbohydrates provide.

Sufficient amount of water

Water is necessary for the body as a means of improving and accelerating metabolic processes, and, most importantly, as a transport that removes decay products, which become more abundant during intense sports activities. If this does not happen in time, stagnation forms, condensing into waste, polluting the intestines and poisoning the entire body.

Regarding water, the principle is simple - always drink as much as possible. The daily norm can reach up to 3 liters.

Be sure to drink during intense training, without waiting for signs of dehydration: dryness, weakness, dizziness, weak pulse.

What exactly to drink? Plain water, preferably not boiled. If it is possible to quench your thirst with liquid from a natural spring, a well is the best option.

But if such a luxury is not possible, mineral water without gas is suitable.

Please note that adding flavors in the form of sugar, jam, honey to the liquid is not allowed. From the point of view of healthy eating, such a “cocktail” is equivalent to food, not drink.

Sufficient amount of proteins

The protein component is an important component of nutrition when the goal is to form a beautiful body.

Protein should be in every meal:

• morning;
• day;
• evening.

And especially at night. Eating low-fat cottage cheese at night is a mandatory ritual so that tissue building processes continue during sleep.

Again, calculate how much protein you need to eat based on calorie content. Take 30% of the daily requirement and divide by the number of meals - you will find out how many calories protein should bring you.

There are tables on the Internet with information about how many calories are in each product. Convert them into grams and you will know your personal norms.

Please note that it is best to combine protein foods with vegetables during meals, as they activate intestinal motility and accelerate the movement of the “heavy” protein lump.

Advice. When eating protein foods, be sure to add vegetables to them.

Vitamins and supplements

Nutritional supplements for girls are possible, but not required. In this case, considerations of convenience and a purely practical aspect are more likely to apply.

For example, you are on the road and it’s time for a snack. It’s a long, long way to get to home, a café or an office, but the routine requires adherence. What should I do?

This is where a protein shake comes to the rescue, which you can prepare on the go or have with you in a shaker. We drank and received an alternative portion of energy, equivalent to a full lunch or dinner.

For the weaker sex, a small set of additives is enough, which include:

• A dry mixture of proteins (protein), from which a cocktail is prepared by adding a certain amount of water. They drink mainly after exercise, supplying protein to the muscles.
• A mixture of proteins and carbohydrates (gainer) is consumed as an energy source in the form of a drink, most often before exercise. You can prepare it at home by mixing low-fat cottage cheese with banana, oatmeal and milk.
• Vitamins and minerals are used comprehensively to maintain immunity, improve the functioning of all organs and ensure proper metabolism during periods of increased stress. They act as protection against viruses, infections and provide a positive emotional background.

Prohibited Products

High-calorie plentiful nutrition for gaining muscle mass for women does not mean gastronomic permissiveness and gluttony. When the goal is to gain a beautiful shape, and not to store subcutaneous fat, you should exclude from the diet:

• sweets, giving up baked goods, sugar cookies, all types of sweets, and especially fatty, rich cakes;
• animal fat, which is abundant in pork, lamb, sausage, frankfurters, ham and other meat products. This means that sausage products should be avoided, and also choose lean types of meat for eating;
• alcohol and beer, which on the one hand increases appetite, allowing you to remove restrictions and eat without looking back, and on the other hand, slows down metabolic processes, erasing achievements into dust;
• Fast food is a source of saturated fats, the direct path of which, after being eaten, is under the skin and in the sides.

Important! Mixing fats with carbohydrates in one meal leads to an increase in body fat. They must be separated, consumed separately or with vegetables.