How to gain weight | Shilajit for weight gain

THE MAIN PRINCIPLE OF WEIGHT GAIN

It’s simple and straightforward: you should be getting more calories than you expend. To find out how many calories you need per day, use one of the many calorie calculators. And of course, count how many calories you eat per day. If you want to gain weight slowly and steadily, eat 300-500 more calories than you need.

If you don’t want to mess with counting calories, make yourself a menu for a few days or a week (a list of suitable foods is given below) and weigh yourself every weekend. Do not observe weight gain – gradually increase portions or the number of meals.

EXCESS, BUT PROPER NUTRITION

You need to gain weight correctly. Of course, you can switch to sugary soda and donut burgers (that’s where the calories are!) And get fat quickly. But in this way, you are more likely to ruin your health and get awkward folds of fat on your belly (which are unlikely to please you). Therefore, food should be excessive (eat more than we spend), but healthy, without a lot of fast carbs, trans fats and fast food.

NUTRITION PRINCIPLES

Choose healthy and nutritious foods. You can sometimes indulge yourself with junk food, but as an exception (reward), not the main menu.

Eat at least three times a day (preferably 4-6 times), use seasonings, spices and sauces that increase appetite.

Eat from large and deep plates (studies have shown that increasing the diameter of the plates increases your calorie intake).

Drink plenty of water between meals (but don’t drink before meals to avoid filling your stomach with fluid).

Do not forget about snacks (nuts and dried fruits, protein shakes and bars, dairy products), eat at night (for example, fatty cottage cheese).

Get enough sleep (good for muscle health and growth).

Exercise (choose strength training rather than running or cycling) and lean on protein to build muscle.

STRENGTH TRAINING IS YOUR FRIEND

Working out in the gym is more likely associated with those who desperately want to lose a couple of kilograms. But training is also necessary for the opposite situation (after all, you must gain weight not so much from fat as from muscle tissue).

Hire a coach and ask him to create a personalized program. Work out in the gym 2-4 times a week. When choosing the type of training, note that you do not need aerobic exercise (running, swimming, walking, exercise bike, aerobics), but anaerobic (strength training, sprint running, crossfit). When strength training, give preference to basic exercises that involve a large number of muscle groups.

FOODS TO HELP YOU GAIN WEIGHT

• Milk and cottage cheese
  Excellent balance of proteins, carbohydrates and fats, good digestibility.
• Rice A
  source of carbohydrates that is not recommended for obese people, but ideal for gaining weight.
• Nuts
  are high in calories, high in protein and healthy unsaturated fats.
• Dried fruits High-
  calorie, convenient for a snack, contain a lot of fiber, vitamins and minerals.
• Red Meat A
  source of protein and dietary creatine. The fatter the meat, the more calories (but don’t overdo it). If you do not eat meat, replace with legumes – chickpeas, beans, lentils.
• Potatoes
  An important source of carbohydrates, fiber and glycogen.
• Fatty fish
  Salmon, trout, mackerel and other fatty fish are a source of protein and fish oil (contains essential omega-3 fatty acids).
• Sports Nutrition(Whey Protein, Gainers, Protein Bars)
  Fast digesting, protein and carbohydrate source.
• Whole Grain Bread A
  source of carbohydrates and fiber.
• Avocado
  A high-calorie fruit that contains many healthy fatty acids and fiber.
• Healthy Grains A
  source of carbohydrates and fiber. Do not overuse processed, high-calorie grains (such as semolina) and opt for grains that are high in fiber and low on the glycemic index (such as oatmeal).
• Dark chocolate(70% cocoa or more)
  Provides a ton of antioxidants and health benefits.
• Cheese
  Lots of calories, fat and even protein.
• Chicken Eggs A
  source of proteins, fats, vitamins and minerals.
• Yoghurt
  Homemade (less sugar) and fatty is better.
• Cold pressed vegetable oil(olive, corn, flaxseed, walnut oil, etc.).
  Very high in calories, a source of essential unsaturated fats.