The basic principle of food for weight gain is simple - a person must consume more calories than it uses. However, in the diet should contain useful nutritional products, because the aim is still gaining weight, but not obese.

Dietary

• Breakfast: One glass of warm milk or a cup of tea or a cup of coffee or a glass of freshly squeezed juice Natural fresh juices . One cup of cooked rice and scrambled eggs from two eggs or two boiled eggs, three slices of bread with jam or butter. In addition to breakfast you can also have any fruit - preferably, bananas, because they are among the most high-calorie vegetables.

Why is this important. Thick and hearty breakfast is important, as it provides you with energy for the whole day to achieve weight gain, at breakfast should be a combination of products containing proteins and carbohydrates, as these food groups are responsible for maintaining the energy level in the body. In no case do not skip breakfast.

• Snack: a cup of sweet cottage cheese (you can add slices of fruit or berries), a cup of cooked beans or lentils, a cup of salad with tomatoes, cucumbers, black olives and sauerkraut.

Why is this important. Snack refreshes the body about as well as the acts on the restart your computer. If you regularly skip lunch, you may experience a variety of digestive problems. Vegetables provide the body with not only energy, but also a variety of nutrients that can help you gain weight without harm to health. You can reduce your snack, but do not need to completely abandon it.

• Snack volovine the second day. This meal is usually necessary 5-6 pm; the majority of people at this time or a little later, having dinner, but the one who wants to gain weight How to gain weight Will have dinner later. Now only need to grab a bite to relieve hunger Psychology and physiology of hunger - the two sides of the same coin Which again makes itself felt at the end of the working (or school) day. You can eat a couple of pieces of bread with cheese and banana cocktail drink and / or a cocktail with mango, apple, a cup of tea or coffee.

Why is this important. This snack will help to restore depleted energy and calm doterpet until the next meal.

• Lunch or dinner - call it what you want, but this meal to increase its weight is the most important after breakfast. It is desirable to have lunch (or dinner) between 8.30 am and 9.30 pm. You can eat boiled beans, rice or pasta, vegetables or fruit salads, meat or fish.

Why is this important. Nourishing dinner 2-3 hours before bedtime helps to ensure that the majority of eaten before bedtime will have time to digest, but you do not have time to spend all received calories, and at night they will be delayed in the form of fat.

General advice on nutrition for weight gain

• Consumption of calories. Every day you should consume 400-500 calories more than necessary, but they need to get from a health food. When calculating the exact number of calories necessary to consider the speed of metabolism, age, height and weight, level of physical activity. To find out exactly how many calories you need to consume to get better, it is best to consult a specialist.
• Protein intake. WHO recommends a healthy man of average height and weight should consume daily 56 grams of protein. To weight increases due to an increase in muscle rather than fat tissue, you should eat more protein.
• Consumption of carbohydrates. Carbohydrates promote rapid weight gain, however, care must be taken in order to consume more complex rather than simple carbohydrates. The sources of complex carbohydrates are brown rice, whole grains, potatoes, fruits and dried fruits.
• The consumption of fats. In order to increase their weight in the diet include healthy fats - these include, for example, monounsaturated fats and fatty acids. They are found in nuts, seeds, avocados and fish.

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