Diet for weight gain for women and men

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Lack of weight for some people is just as serious a problem and cause for concern as fatness and obesity in others. According to statistics, about 10% of the world’s population suffer from a lack of weight. The main cause of weight deficiency can be hidden diseases. In this case, you should immediately consult a doctor and undergo a complete examination. If the health is ok, it is recommended to completely reconsider your gastronomic habits, change the food culture and start to follow the diet for weight gain.

Basics of nutrition for weight gain

The diet for weight gain is based on the right combination of high-calorie foods that do not cause harm to health. For normal life it is very important to keep not only the beautiful figure, but also well-being, and therefore it will be erroneous to simply increase the amount of food consumed, which can lead to digestive disorders, and later a complete disgust from eating.

Diet for weight gain involves a gradual increase in the daily caloric intake, to begin with, only 200-300 Kcal. It is also important to increase the number of meals to 4-5 once a day. Fractional meals in small but high-calorie portions will favorably affect the physical and mental state. Half an hour before meals, it is recommended to drink a glass of freshly squeezed juice (vegetable or fruit juice). During a meal, drinking water is prohibited. You can play sports after 2-3 hours after eating.

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The diet for weight gain is recommended for men and women:

  • having tendencies to thinness;
  • subject to frequent stressful situations;
  • suffered a serious illness;
  • having diseases of the organs of the gastrointestinal tract;
  • in the postoperative period;
  • professional sportsmen.

The basic rules of the diet for weight gain:

The first, the most important element – calories. Your total weight depends on their number. As you know, the more mobile a person is, the more he burns calories. Accordingly, if you decide to go in for sports, you should change your diet, greatly increasing its energy value.

Sources of calories – proteins, carbohydrates and fats. In a gram of fat contains 9 kilocalories, and in a gram of proteins and carbohydrates – according to 4, respectively. Thus, a day you will need to eat twice as much protein and carbohydrates as fat. That is, 100 grams of fat and 200 – carbohydrates will provide the body with an equal number of calories.

To maintain the energy balance, it is necessary to add nutritional supplements to the above nutrients.

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Food for weight gain must be rich in micronutrients, that is vitamins and minerals necessary for the body. Micronutrients are extremely important for the body, because they affect a variety of chemical processes, including protein synthesis, which plays a very important role in the collection of muscle mass.

Further we consider protein, that is, protein. Protein is the founder of the construction of muscle cells. Thanks to this useful macronutrient, your hair, skin and nervous system are strengthened. Among other things, the presence of protein in the blood helps to strengthen immunity.

To muscle mass continued to grow, and the weight to increase, the intake of proteins into the body must be continuous.

Carbohydrates are divided into complex and simple. Simple carbohydrates (baked goods, sweets, desserts) are easily absorbed by the body, but at the same time increase the level of sugar in the blood, thereby contributing to weight gain. Complicated, they are not digested at once, saturating the body gradually.

Proceeding from this it follows that a quick set of weight is promoted by simple carbohydrates. Therefore, you need to include them in the diet menu. The daily rate of simple carbohydrates for weight gain is half the total amount of food consumed.

Fats have a huge source of calories. Therefore, they must necessarily be included in the diet of the diet. Athletes for weight gain often use an acid consisting of fat, called Omega 3. In addition to building up muscle mass and rapidly gaining weight, fats strengthen the walls of blood vessels and heart, increase brain activity, accelerate metabolism in the body and enhance the human immune system. The daily rate of consumption of fats – from 10 to 15% of the total amount of food.

Water – the most important element, intended for normal human life, since the body on 75% consists of it, and the muscles themselves – at 70%. In any case, every day is recommended to drink from one and a half to two liters of fresh, purified drinking water.

Surprisingly, even in a dream, your body burns about a hundred kilocalories per hour.

No less important, the final element of the basis for weight gain is calorie counting. In order to make it easier for you to calculate the ratio of all nutrients per day. will provide its version of approximate calories per day:

So, suppose you weigh 80 kg. To gain weight per day, you should consume 3100 calories. Of them:

Diets for weight gain for women: types, menus

Many women mistakenly believe that they will be able to gain weight in a short time, having accumulated high-calorie cakes and cakes. This approach is fraught not only with weight gain, but also with the development of serious diseases (including diabetes). In order to recover without harm to health, it is necessary to exclude the following common mistakes of women:

  • excessive consumption of sugar and animal fats – will lead to heart disease and increased cholesterol in the blood;
  • taking food at night – will help restless sleep;
  • abundant food with high-calorie foods – will be a great burden on the body and the gastrointestinal tract, in particular. “Unabsorbed” food will provide you with a poor state of health and a feeling of heaviness for the near future.

Protein diet

If you want to not just get better, but also gain muscle mass for pumping the forms, a protein diet is perfect. Average daily caloric value the diet should be at 300-500 Kcal more than the norm. To determine the norm of daily caloric intake, it is necessary to multiply your weight in kg by 30. For example, a woman weighing 50 kg should consume at least 1500 Kcal per day. For weight gain, it is necessary to increase the daily calorie content to 1800-2000 Kcal. Nutrition should often 5-6 once a day. Every day you should drink at least 2 liters of purified water without gas.

Consider list of products recommended for use women in the first place, while observing a protein diet for a set of kilograms:

  • low-fat meat and poultry (veal, beef, rabbit, turkey, chicken);
  • by-products (liver, tongue);
  • eggs, both in boiled form and in omelettes;
  • Ham (not more than 4% fat content);
  • fish (trout, pollock, tuna, cod and perch);
  • seafood;
  • milk and dairy products (kefir, yogurt, fermented milk, milk, cheese, cottage cheese, sour cream).

Based on the above list of products, approximate menu for the week protein diet for weight gain for women (breakfast, snack, lunch, afternoon snack, dinner):

  • Omelet of 2 eggs;
  • 2 slice of ham;
  • Bouillon. Stewed turkey in creamy sauce;
  • A glass of yogurt;
  • Ear of sturgeon with pieces of fish.
  • Cottage cheese, dressed with natural yoghurt;
  • A glass of yogurt;
  • Bouillon. Meatloaf with egg;
  • Soft-boiled egg;
  • Seafood cocktail.
  • 2 hard-boiled eggs. 2 slice of ham;
  • A glass of curdled milk;
  • Bouillon. Boiled chicken breast;
  • Cottage cheese, dressed with yoghurt;
  • Baked carp.
  • Cottage cheese pudding;
  • 2 slice of ham;
  • Meat broth. Beef steak;
  • Hard boiled egg;
  • Dorado is on the grill.
  • Scrambled eggs from 2 eggs;
  • A glass of fermented baked milk;
  • Bouillon. Meatloaf with egg;
  • Chamomile with chicken liver;
  • Baked trout.
  • Cheesecakes with sour cream;
  • 2 slice of ham;
  • Bouillon. Veal medallions in creamy sauce;
  • Soft-boiled egg;
  • Seafood (mussels, shrimps).
  • Omelette with ham;
  • A glass of yogurt;
  • Bouillon. Salmon steak baked in the oven;
  • Cottage cheese, dressed with yoghurt;
  • Beef chilli.


Carbohydrate diet for weight gain for women suggests the same norm of average daily caloric intake and mandatory 4-6 single meals. Of course, the main and obvious difference is that the menu of this diet will prevail carbohydrate products:

  • porridge: oatmeal, millet, buckwheat;
  • pasta;
  • wheat, rye, whole wheat bread;
  • brown rice;
  • beans;
  • vegetables: aubergines, zucchini, tomatoes, peppers, cucumbers, radish, cabbage, carrots;
  • fruit: apples, pears, peaches, plums, strawberries, kiwi, pineapples, avocados;
  • dried fruits: raisins, dried apricots, prunes;
  • sugar;
  • bread, pastries;
  • potatoes;
  • mushrooms

An approximate menu for a week of carbohydrate diet for weight gain for women is as follows (breakfast, snack, lunch, afternoon snack, dinner):

  • Buckwheat porridge with banana;
  • Orange juice;
  • Mushroom soup. 2 a piece of bread;
  • Tea. Carrot casserole;
  • Spaghetti dressed with soy sauce. Vegetable stew.
  • Oatmeal with dried fruits;
  • Tomato juice;
  • Pea soup. 2 a piece of wheat bread;
  • Broth of dogrose. Bun with poppy seeds;
  • Mashed potatoes. Cabbage salad.
  • Rice porridge with prunes;
  • Carrot smoothies;
  • Green soup. 2 a piece of bread;
  • Green tea. Pancakes with jam;
  • Pilaf mushroom. Salad from grated carrots.
  • Millet porridge with dried fruits;
  • Grapefruit;
  • Lenten vegetable soup. 2 a piece of wheat bread;
  • Tea. 2 pieces of Charlotte;
  • Mashed potatoes. The vinaigrette.
  • Barley porridge with dried apricots;
  • Kissel;
  • Rassolnik. 2 a piece of bread;
  • Dried fruits compote. Fritters;
  • Stuffed peppers.
  • Muesli with raisins and honey;
  • Berry mousse;
  • Borscht. 2 a piece of wheat bread;
  • Apple juice. Biscuit;
  • Baked potato. Salad of cucumbers and tomatoes.
  • Oatmeal with berries;
  • Fruit salad;
  • Mushroom soup puree. 2 a piece of wheat bread;
  • Plum compote. Bun with jam;
  • Cabbage rolls.

The volume of one portion for carbohydrate diet for weight gain is calculated individually, depending on the required daily caloric intake.

Diets for men for weight gain

An inflated, developed musculature is the goal of many men. For effective muscle pumping and transformation into a tight athlete, men need a set of weight. Both the protein and carbohydrate diet for weight gain, described above, can be approached not only by women, but also by men. However, due to their physiological characteristics, men gain weight is much more difficult than for the fair sex. Based on this, consider the two most effective diets for weight gain for men.


A high-calorie diet for weight gain for men is divided into three categories:

  • Simple food plus protein-fat supplement. To your usual meals should add up to two liters of milk. According to experts, this milk drink promotes growth hormone.
  • On a dry mass. The essence of this diet is the daily use of five grams of carbohydrates, two grams of protein and one gram of fat per kilogram of weight. In addition to weight gain, such a diet helps to avoid fatigue. For example, a man weighing 70 kg should consume 350 g carbohydrates, 140 g protein and 70 g fat daily.
  • The final category was called “Extreme mass” by increasing the amount of carbohydrates for each kilogram of the weight of a man from five to seven grams. For example, a man weighing 70 kg should be consumed per day 350-490 g carbohydrates.

Eat often, at least 5-7 once a day. Daily it is necessary to drink at least 2 liters of water without gas, before and after meals, drinking water is not recommended. At night you can drink a glass of sour milk drink (kefir, ryazhenka, yogurt). Overloading at night stomach is not recommended for better absorption of food. Breakfast should be tight. The diet for weight gain in men involves the use of simple carbohydrates (baking, desserts) in the morning, in the evening it is recommended to give preference to protein foods and complex carbohydrates (vegetables, cereals).

Approximate menu for a high-calorie diet for weight gain per day The men are as follows (breakfast, snack, lunch, afternoon snack, dinner):

  • Omelette from 5 eggs with bacon. 2 cup of milk;
  • Cottage cheese casserole. 2 cup of milk;
  • An ear with pieces of fish. 2-3 a piece of wheat bread. Mashed potatoes with milk. Meatballs from beef. Greek salad”;
  • 2 sandwich with cheese. 2 cup of milk;
  • Macaroni with grated cheese. 2 chops from veal. Vegetable stew;
  • A glass of milk (at night).
  • Muesli with berries 150 gr. Banana;
  • Cottage cheese, seasoned with yoghurt 200 gr;
  • Soup from turkey with pieces of poultry meat. 2-3 a piece of bread. Stuffed pepper with sour cream 250 gr;
  • Green tea. Meat pie 150 gr;
  • Macaroni with cheese 200 gr. Caesar salad with chicken meat 200 gr.
  • Oatmeal porridge 200 gr with dried fruits. Toast with cheese;
  • Cottage cheese casserole with raisins. Berry fruit drink;
  • Meat solyanka. 2-3 a piece of bread. Puree from lentils. Grilled salmon steak with vegetables;
  • 2 banana;
  • Mashed potatoes 200 gr. Cutlets from beef. The vinaigrette.

Sports nutrition

Consider the main principles of sports nutrition for men:

  • The combination of proteins with carbohydrates is especially useful at breakfast. For example, cottage cheese with dried fruit or fruit yoghurt;
  • Do not miss breakfast. Even if you do not want to eat at all, force yourself to eat, since breakfasts are energized for the whole subsequent day. Find the strength to eat at least fried eggs;
  • Protein bars are very similar to the usual chocolate, so buying this sweets for a set of muscle mass will be just a joy to you;
  • You can eat at night. Fruits, vegetables or a sour milk drink – an excellent variant of a night snack for weight gain;
  • A special food supplement called “Gainer” is rich in proteins, so it should be taken after each workout;
  • For the most effective muscle pumping, men are offered special sports nutrition to increase body weight. In particular, it is suitable for those who only “took the path” of a healthy lifestyle.

The essence of nutrition on a diet for a set of kilograms for men is to add to the usual diet of the following drugs designed to increase muscle growth:

  • “Gainer” – in the mornings and after each training;
  • “Melatonin” – before going to bed;
  • “Whey protein” – throughout the day;
  • “Creatine” – in the mornings and after each workout;
  • “Multivitamins” – in addition to lunch meals;
  • “Fish oil” and “Omega 3” – add to breakfast.

Of course, to achieve the desired result, your nutrition for this period should be correct and balanced. No fast food, baked goods, confectionery and alcohol!

Diet for a child for weight gain

No less important is the problem of underweight in children. In order to begin to take action, it is necessary to identify causes of weight deficit in a child:

  • Slim build, fast metabolism;
  • Excessive mobility. The energy expenditure in this case exceeds the intake;
  • Metabolic disorders, hormonal failures;
  • Gastrointestinal disorders, allergic reactions to certain foods;
  • Diseases (diabetes, hyperthyroidism);
  • Experiences of a psychological nature. In preschool and school age, peer ridicule can lead to digestive disorders.

For weight gain, the child needs to adjust the culture of nutrition in general. In no case can not force a child to eat. It is necessary to involve the child in the table laying process, to turn the process of food intake into pleasure. You should not feed your child with high-calorie foods, in the hope that he will gain weight. The process of weight gain must be gradual and correct, with health benefits. It is recommended to feed the child 5-7 once a day, with the slightest feeling of hunger.

The basic principles of a diet for weight gaining a child:

  • for a set of kilograms, be sure to eat daily dairy products – cottage cheese, sour cream, milk;
  • twice a day (for lunch and dinner) put on the menu meat or fish;
  • as snacks, use sandwiches with hard cheese, butter or sausage;
  • cereals are recommended for consumption every day, eggs – thrice a week, pasta – twice a week;
  • also for effective recruitment, vegetable salads are abundantly seasoned with vegetable oil;
  • fruit can be eaten in unlimited quantities;
  • for the greatest effect of gaining weight and improving the well-being of the child, it is necessary at least once a day to enter into the menu soup or broth;
  • from drinks in the menu must necessarily be present: broth of dogrose, tea with milk, fruit compotes.

Approximate diet menu for a child for a week (breakfast, snack, lunch, afternoon snack, dinner):

  • Milk soup with vermicelli. Pear;
  • Kissel;
  • Chicken soup with pieces of poultry meat and croutons. Mashed potatoes with fish cutlets. Compote;
  • Kefir. Oat cookies;
  • Buckwheat. Chicken schnitzel. Salad of cucumbers and tomatoes.
  • Milk porridge on the milk. Grapes;
  • Broth of dogrose. Sandwich with ham;
  • Borscht. 2 a piece of wheat bread. Fig. Meatballs from beef. Apple juice;
  • Cheesecakes with sour cream. Kefir;
  • Mashed potatoes. Baked fillet of perch with vegetables. Orange.
  • Buckwheat porridge on milk. 2 plums;
  • Fruit salad;
  • Vegetable soup. Spaghetti. Rabbit, stewed in creamy sauce. Mandarin;
  • Milk. Galette cookies;
  • Pilaf. Cutlets from veal. Salad from grated carrots.
  • Cottage cheese pudding. Orange;
  • A cheese sandwich;
  • Pike ear with fish pieces. 2 a piece of bread. Mashed potatoes. Fish souffle. Salad from grated beets;
  • Jelly. Peach;
  • The vinaigrette. Baked potato. Veal meatballs.
  • Oatmeal porridge on milk. An Apple;
  • Berry mousse;
  • Turkey soup with vegetables. Boiled turkey fillet. Cauliflower in batter;
  • A glass of milk. Carrot casserole;
  • Vegetable stew. Beef stroganoff made from chicken. Garnet.
  • Omelette with tomato and ham. Banana;
  • Cottage cheese with sour cream and dried fruits;
  • Shchi on meat broth. Salad from vegetables and seafood. Tomato juice;
  • Dried fruits compote. Galette cookies;
  • Buckwheat. Beef meatballs. Greek salad”.
  • Pumpkin porridge. Peach;
  • Oat cookies. Dried fruits compote;
  • Soup with meatballs. Potato zrazy. Apple-carrot juice;
  • Stitched nails with curd and raisins. A glass of milk;
  • Pasta with cheese. Chicken steak. Vegetable stew.

Making up the diet menu for the child’s weight gain, you must choose extremely useful products, without dyes and preservatives. For normal growth and development, increased immunity and vitality, the child’s diet should include products containing: calcium, potassium, vitamins A, C, D, B1, B2. It is recommended that children are more likely to be outdoors, play outdoor games, as well as exercise, physical exercises that increase appetite and weight gain.

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Miriam Josey
Miriam Josey is an RD and expert in healthy diets and sustainable lifestyles. She has a B.S from Cal State (Nutritional Science) and an M.S. from the University of Southern California (Nutrition, Healthspan, and Longevity). Miriam’s professional chef certificate allows her to develop rich, non-restrictive diets for weight loss.


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