You want to quickly gain weight in a week? So, it's time to start hard to eat and drink more high-calorie drinks, but do not forget at the same time that food should be healthy and beneficial.

Include in your diet high-calorie foods with low fat

For example, seeds, nuts, oils made from kernels, starchy vegetables and dairy products with a low fat, eggs, legumes and whole grains. Foods such as hamburgers, french fries, chocolate bars, chips, and so on, of course, contain a lot of calories and look tempting, especially when you need to gain weight, but they are absolutely not good for health. If you do not want to say goodbye for the weight gain health, bypass products such party.

Eat more calories than you spend

Calculate how many calories you need to sustain life - it depends on the structure of the body, the level of physical activity, as well as health. To significantly increase the weight in a week, you have to eat 1,000 calories more than normal (generally recommended to use 500 kcal more, however it does not give significant results in such a short period of time).

Increase the size of servings and frequency of meals

Step away from the model of breakfast lunch dinner. Try to eat every 2-3 hours, and do not deny yourself the pleasure of a meal late at night in front of the TV or the computer. If possible, include at each meal proteins and carbohydrates. Always carry a high-calorie snacks Low calorie snacks   - Bag of nuts or package saltine crackers, for example.

Drink lots of high-calorie drinks

Under normal circumstances, you need to stay away from sodas, sugary sodas with different flavors, latte, milk shakes and fruit juice store. However, when it is required to recover for one week, this rule can be an exception. For more caloric can add whipped cream to coffee or milkshakes. Remember that these drinks contain mainly empty calories (so say about the products in which a large number of calories necessary to a minimum of nutrients), and they should not be included in your regular diet. When you type the desired weight of them will need to be abandoned.

Prepare healthy snacks

Cottage cheese with fruits, smoothies, yogurt with ground nuts - this is what you need to gain weight.

For example, to prepare a smoothie, which contains 300 calories, mix 1 mashed banana, 1 tablespoon of peanut butter, a cup of soy milk (or regular) until smooth. You can add a few ice cubes. To smoothie turned sweeter (and more nutritious), you can add a little honey The benefits of honey: tasty recovery . You can decorate with whipped cream smoothies and ice cream.

Whole grain bread with peanut butter, dried fruit, various cheeses - calorie and healthy snacks that can be eaten in almost any amount without fear for their health. Do not give up ice cream, especially if it is summer. Just one or two ice cream parlors in the day - it's a few hundred extra calories that are not redundant for those who want to gain weight How to gain weight .

Dine just before going to bed

When you need to quickly gain weight, one of the best ways to achieve the goal of a late dinner and healthy sleep shortly thereafter. In the dream, the calories that you do not have time to rework during waking hours, be deposited in the form of fat.

Exercise

Program express weight gain does not exclude the exercise. Engage in a day, for 30-40 minutes (no more need to burn a lot of calories), and to pay increased attention to power exercises.

Related Articles

How to gain weight: only if the matter in the diet?

Diet for weight gain: get rid of thinness

How to gain weight quickly at home: calories, exercise, recreation

How to gain weight: Calculate the base