Today we will tell you what foods you need to eat to stay in shape and even lose weight. Based on such products, you can create your own complete and tasty menu for every day.
Many people are mistaken in believing that if you want to lose weight, you need to eat tasteless and unappetizing dishes. And baked goods, sweets, and meat increase volume before our eyes.
It is imperative to remember that food eaten at night before bed is definitely stored as fat on our tummy and more. It is very important to establish the correct diet. And do not forget that in maintaining shape, not only what we eat and in what quantities plays a role, but also the time of eating.
What foods don't make you fat? First of all, these are plant foods high in fiber. And the calorie content of such products is lower, the more dietary fiber they contain. Of course, these include vegetables and some fruits.
Here is a list of the most healthy, low-calorie vegetables:
- Cabbage (all types)
- cucumbers
- Celery
- Radish
- Tomatoes
- Asparagus
- Zucchini
- Spinach
Among fruits and berries there are also low-calorie ones that do not make you fat.
These include:
- Apples
- Watermelons
- Grapefruit
- Oranges
- Persimmon
- Cherry
- Blackberry
- Strawberries
What other products besides plant origin, can be consumed without the possibility of gaining extra pounds.
Many people believe that meat is very high in calories and should be excluded from the diet. Of course, fatty pork, lamb, and duck will not bring you much benefit.
Healthy animal products include:
- Turkey meat
- Rabbit meat
- White meat chicken
- Lean beef
- By-products: liver, kidneys, heart, tongue
Basic rule when cooking meat dishes This means steaming them, baking them, stewing them with a small amount of water. Eliminate fried meats with added fats and sauces from your diet.
Low-fat dairy products are also very beneficial. Natural yogurt without additives, kefir, fermented baked milk will perfectly complement your diet. And low-calorie cottage cheese will give your body an additional supply of calcium and animal protein, and will also perfectly satisfy your hunger.
Particularly healthy and low-calorie foods also include fish and seafood. It is very difficult to gain weight from them. Of course, it is necessary to use it for food not fatty varieties fish.
Here is a small list that you can diversify to suit your taste:
- Perch
- Flounder
- Pollock
- Zander
- Halibut
It is also very difficult to get better from crabs, shrimp, and squid.
But red fish, which is considered quite fatty, should not be completely excluded from the diet. The main thing is to prepare it correctly: boil, bake or steam.
What to do with sweets and completely exclude them from your diet? Still, there are some of them that have the least calories. This is marshmallow (best homemade), marshmallows, marmalade. You can also use various dried fruits, fruits and berries as a dessert. It is best to consume such sweets in the first half of the day and in small quantities.
TO low-calorie dishes relate:
The soup is not very thick, light, with little fat. He's rich nutrients, not very high in calories, easy to digest and promotes digestion.
Vegetable smoothies and juices are very healthy and low in calories. They perfectly satisfy hunger and are an excellent source of vitamins.
Salads from fresh vegetables, as well as sauerkraut– rich in fiber, have a great effect on the functioning of the intestines and the entire digestive tract, contain vitamins and nutrients.
Kefir or natural yogurt with added herbs and fresh cucumbers– perfectly satisfies hunger, contains beneficial bacteria, provides Good work the whole body.
Nuts are great for snacking. A small handful of nuts contains about 200 kcal. Rich in B vitamins and perfectly satiating.
And of course it must be in the diet a large number of liquids: fresh, not mineral water, green tea, unsweetened compotes, fruit drinks, natural juices without sugar.
In conclusion, we can say that the foods that will never make you fat should be:
- Low calorie
- Properly cooked
- Eaten at the “right” time
See also recipes for delicious and healthy dishes In chapter -
Visit your doctor and undergo the prescribed examination. Excessive thinness (especially sudden weight loss) with a balanced diet and regular physical activity should raise alarm: something has gone wrong in the body. Reasons for weight loss include:
Timely detected and treated pathologies help restore metabolism and gain normal body weight. Consult a nutritionist to help you create a balanced diet. Perhaps a specialist will prescribe a course of vitamins and, if indicated for you, steroids.
If you are underweight, you should consult your doctor.
- Simply increasing the size of portions and increasing the amount of carbohydrates consumed is the main mistake of those who want to gain weight quickly. Such a diet will lead to problems with the gastrointestinal tract and can even cause aversion to food, fraught with anorexia. Increase your caloric intake slowly, by 200 calories per day. The basic principle of a weight loss diet is to eat more calories than you burn.
- Establish split meals - at least five to six meals a day every 3-4 hours. It is important to approach the new regime smoothly: you are used to eating 3 times a day - first introduce the fourth snack, then accustom yourself to the fifth, sixth. You must be comfortable, otherwise your body will experience stress.
- Half an hour before meals, drink a glass of vegetable or fruit juice, but try not to drink during the meal itself. Drink drinks between main snacks to provide extra calories.
- Juices stimulate appetite, which is very important when gaining weight. Non-alcoholic beer is also shown in reasonable quantities. It stimulates the production of gastric juice and bile, helping the gastrointestinal tract, therefore it is indicated for low acidity.
- Forget about fast food, canned food, fried foods, refined foods, lard - such food, and even in large quantities, will lead to obesity and digestive problems. You need to get your weight back to normal, not become fat.
- Breakfast should not be a quick snack, but a complete meal. Scientists have proven that optimal saturation of the body with carbohydrates and proteins occurs precisely thanks to the first, morning meal.
- Be sure to restore your sleep patterns and regulate your psychological state. This is especially important if you are pregnant, because weight loss will affect not only the mother, but also the baby. The support of parents, friends, and a loved one during a period of weight gain cannot be overestimated. IN severe cases, such as anorexia nervosa, modern psychotherapy will help.
Protein is the main building material during weight gain. Weight Gain Products
Squirrels
To gain weight, your body needs the main building material - protein. Remember how breastfeeding babies recover quickly? They absorb a volume of milk equal to 1/5 of their body weight per day.
A young body needs more calories to develop. Girls under 25 years old need about 2000 cal per day with a sedentary lifestyle, about 2400 with an active lifestyle. When gaining weight - at least 3000.
It is no coincidence that one of the ways to gain weight for a girl with acute weight loss is to regularly consume 3 glasses of infant formula. Or a more familiar drink - full-fat milk (cow's, goat's, and if you can get it - high-calorie and nutritious buffalo milk).
Your diet must include:
- dairy products: village or store-bought sour cream 25% fat, butter, cottage cheese, kefir
- chicken and quail eggs, and nutritionists allow the consumption of two to eight eggs per day when building muscle mass
- seafood and fatty fish, which must be included in the diet at least twice a week, as an option, fish oil
- first courses of beans: peas, beans, lentils
- meat: chicken, pork, veal, turkey
Carbohydrates
A variety of porridges cooked in milk and butter will help you gain weight without harming your health. A good option is rice, which will help saturate the body with carbohydrates. To increase the calorie content of the dish, you can cook the cereal in broth.
Feel free to introduce pasta into your diet and White bread. Many plump women may be jealous, because delicious baked goods will not harm you. However, don't overdo it! The amount of carbohydrates introduced into the diet for weight gain should not exceed 55% of all food eaten daily.
Chocolate
From time to time you can treat yourself to high-quality dark chocolate based on natural cocoa butter. It is better to avoid sweets with trans fats.
Vegetables
When preparing dishes, add more vegetables, stew them, boil them, bake them, and eat them in salads. It is recommended to actively introduce into the menu not only potatoes rich in starch, but also melons, cabbage, beets, and carrots. Add sour cream to vegetable salads or olive oil, which contains a lot of vitamin E - a stimulator of good metabolism.
Beverages
Between snacks, drink sweet tea and fruit drinks. Juices with pulp are recommended. Be sure to drink non-carbonated clean water - about 2-2.5 liters per day for normal metabolism.
Fruits and nuts
Eat persimmons, melons, apricots, bananas, dates, rich in vitamins and fiber for normal digestion. Dried fruits are a real storehouse of complex carbohydrates - an excellent snack option. Combine dates, dried apricots, raisins with nuts and seeds, which are rich in essential acids - important element protein synthesis.
Sample menu for weight gain
Breakfast
Option 1. Sweet coffee with cream, bun and toast with jam.
Option 2. Hercules with honey, with nuts and pieces of fruit.
Option 3. Rice milk porridge with butter, fruit.
Lunch
Option 1. Pie with meat or vegetables.
Option 2. Pasta with meatballs.
Option 3. Omelet with cheese, tomatoes.
Dinner
Option 1. Fish soup, macaroni and cheese, white bread.
Option 2. Soup with pasta and meatballs from beef and pork, with sour cream. Vegetable salad, white bread.
Option 3. Borscht with sour cream, mashed potatoes with fried fish.
Afternoon snack
Option 1: Popsicles, sunflower or pumpkin seeds. Fruit yogurt, banana.
Option 2. Sandwich with ham and greens.
Option 3. Milk with oatmeal cookies, gingerbread.
Dinner
Option 1. Meat baked in the oven, with vegetable salad, bread. Fruit dessert with honey.
Option 2. Fish with rice, bread, fruit.
Option 3. Buckwheat with milk, dried fruits, bread and butter.
Second dinner
Option 1. A glass of full-fat milk.
Option 2. A glass of fermented baked milk or kefir.
Option 3. Yogurt.
It is important to combine a weight gain diet with exercise. Sport
Full balanced diet will definitely help you gain weight quickly if the doctor has not found it for you serious problems with health, inhibiting metabolism. However, without physical activity you may not gain as much as you would like, namely, gain weight in the hips and abdomen.
To gain weight quickly, you can consume a homemade protein shake. Mix a glass of cottage cheese and cream, a couple of tablespoons of honey. You can add any jam or syrup.
Your task is to increase not fat, but muscle mass, while not getting skin problems, being in good shape. Regular sports, namely strength training, exercises for the chest, upper and lower extremities will help. Consult with an experienced trainer or choose a suitable course on the Internet.
It's useful to know which foods to gain weight
The reasons may be different, so before you gain weight, you need to get tested or consult a doctor. With some diseases, a person rapidly loses weight and simply cannot gain it back. Sometimes the cause of thinness is a genetic predisposition or constant stress at school or work.
What foods to eat to gain weight
There is no need to immediately focus on the amount of food eaten. This is mistake. Make sure your diet is based on protein and carbohydrate foods. Helpful Tips:
- If there is no appetite, it needs to be stimulated. Tinctures of chicory or yarrow can cope with this. Vegetable and fruit juices also stimulate the appetite, the main thing is that they are natural and do not contain preservatives.
- Meals should be reusable, ideally 5-6 times a day. Food should be high in calories, but you should not overeat. Otherwise, you will simply end up with digestive problems.
- If you forget to eat on time, set an alarm clock.
- The break between meals should not exceed 3 hours.
Don't forget about your drinking regime. You need to drink enough pure water– the key to health and normal functioning of all body systems.
Examples of which foods cause weight gain
Eggs, fish and meat must be present in the daily diet. Chicken meat is quickly digested, so you need to eat more of it. List of other products:
- fatty cottage cheese;
- milk, kefir, fermented baked milk with a high percentage of fat;
- vegetable salads with high-calorie dressings: sour cream, homemade mayonnaise, olive oil;
- pasta;
- potatoes in any form;
- bakery products;
- nuts.
For the rest, rely on your appetite. The main thing is that the products are natural and do not have unnecessary additives and preservatives.
A good option for those who want to add a few extra pounds to their weight is pasta. Choose spaghetti, horns, noodles, pasta - whatever you like best. It is recommended to supplement the dish with bacon - this is a very high-calorie food that allows you to...
Lard, fatty pieces of pork in gravy and duck meat will also help you shape your figure, especially if you eat them regularly. However, you should not abuse such food.
Be sure to pay attention to fatty fish, which contains omega-3. It's about, in particular, about salmon, tuna, sardines. These foods contain not only a large amount of calories, but also useful substances, so consuming them will be an excellent option for both your figure and your health.
For breakfast, eat sandwiches with butter and fatty cheese. The best option for those who want to gain weight - cheddar, as well as soft cheeses. These are also high in calories. By the way, butter can not only be eaten at breakfast, but also added to dishes that you prepare for lunch and dinner.
Eat also vegetable oil: It can be used not only for frying, but also as an additive to salads.
Donuts and other baked goods, chocolate, and sweet berries help you gain weight. A wonderful high-calorie drink is a smoothie made from full-fat milk with cream, berries and bananas. Bananas should be used - this fruit is useful for those who want to gain weight.
Another suitable product in this case is potatoes. It should be added to salads, baked, fried. A dish that is healthy for the body and at the same time very high in calories is boiled potatoes with camelina oil.
Useful tricks for those who want to become fatter
Milk helps not only to gain weight, but also to gain beautiful figure without flabby fat. You can not only drink it, but also prepare cocktails and cook porridge based on it.
Use rich gravy and salad dressings. Add boiled fatty meat, beans, cheese, and nuts to casseroles. By the way, you can eat nuts just like that, as a snack during the day. This product is healthy and contains a lot of calories. The best option is macadamia, pine nut, walnut, Brazil nut, peanut, pecan, hazelnut. Coconuts, pistachios and chestnuts are much less effective in this case.