Diet to gain weight is not a joke. Most of the ladies follow a slimming diet throughout their lives. But there are also too thin, who would like to gain a few kilograms on a he althy diet. We advise them what to eat so that their figure takes the desired shape. Here are the rules of the diet for gaining weight and the menu for a week.

Diet for gaining weight ,increasing body weight , is especially useful for ectomorphs, but also for those who have lost too much weight with because of illness, for example. Excessive weight loss is usually due to a deficiency of proteins, vitamins and minerals.

You can fill the gaps by eating a diet rich in grain products, fatty sea fish, vegetables and fruit. Three glasses of milk drinks are enough for the body to receive the daily dose of calcium. It is also important that the meals smell of herbs that stimulate the appetite.

And for dessert? Instead of sweets, nutritious nuts, almonds and dried fruit. Recommended products in the diet: soft margarine (in cups); oil - preferably rapeseed without beech or olive oil; milk and yoghurt, meat and lean meats.

The presented menu is intended for women with moderate physical activity who want to gain weight. Caloric value of the menu from the whole day 2000-2300 kcal.

Diet to gain weight: Monday

  • First breakfast: 2 tablespoons of muesli with nuts in a glass of milk, a slice of graham with margarine and a paste of white, semi-fat cheese with spring onions, an apple, tea or coffee
  • 2nd breakfast: fruit yogurt, a slice of crispbread with margarine, a slice of roasted veal on a lettuce leaf, a few radishes, a glass of still mineral water
  • Lunch: soup made of greased vegetables or vegetables made from frozen food with onion, cumin, basil, a tablespoon of dill and a tablespoon of natural yoghurt, pork loin rubbed with marjoram and garlic, baked in a foil sleeve, pure: 2 potatoes and 3 tablespoons milk, a bowl of chicory salad, red pepper, canned green peas, lemon juice, 2 teaspoons of rapeseed oil, a glass of plum compote
  • Afternoon tea: a quarter of a cooked cauliflower with a tablespoon of breadcrumbs lightly browned on a tablespoon of margarine, a glass of kefir mixed with a glass of strawberries (fresh or frozen)
  • Dinner: 2 slices of whole grain bread,a piece of herring with olive oil, onion and a quarter of lemon, kiwi, a glass of multi-vegetable juice, rose tea

Diet to gain weight: Tuesday

  • First breakfast: 2 slices of light bread with margarine and a hard-boiled egg, a leaf of lettuce, a few slices of cucumber, half a grapefruit, cocoa
  • 2nd breakfast: a glass of buttermilk, 15 grams of homogenized cottage cheese sprinkled with raisins
  • Lunch: frozen strawberry soup (boiled and blended) thickened with 2 tablespoons of milk with flour, with the addition of 2 tablespoons of pasta, 15 grams of fried in oil pollock fillet sprinkled with lemon juice, rubbed with fish spice, coated in flour , pure: 2 potatoes and 3 tablespoons of milk, a bowl of celery salad, a few rings of red and yellow pepper, a few green olives, 10 chopped almonds, lemon juice and 2 teaspoons of rapeseed oil, a glass of black currant juice
  • Afternoon tea: 20 grams of boiled beetroot salad sliced ​​with chopped onion, garlic, pickled cucumber and 2 teaspoons of olive oil, a slice of Wrocław roll, mint tea
  • Dinner: 20 grams of scalded or boiled couscous (3 tablespoons dry) with mandarin particles, halves of dark grapes, banana slices. The whole is poured with half a glass of yogurt, a glass of multi-vegetable juice, tea

Diet to gain weight: Wednesday

  • First breakfast: 2 tablespoons of granola with nuts in a glass of milk, a slice of graham smeared with margarine, white cheese and honey, apple, tea or coffee
  • 2nd breakfast: natural yoghurt with dried fruit (dates or apricots) and walnuts or hazelnuts, a slice of Turkish bread, banana, coffee with milk
  • Lunch: soup made of 4 dried mushrooms, greens grated on a coarse grater or vegetable soup made of frozen food with the addition of onion, caraway, sprinkled with a spoon of pearl barley, with a spoon of natural yoghurt, semi-boiled spaghetti pasta, poured with sauce. Sauce made of stewed in olive oil: onion, garlic, chopped skinless tomatoes, basil, pepper, paprika and chopped parsley, a glass of mineral water
  • Afternoon tea: a few leaves of iceberg lettuce with thin slices of avocado, chopped almonds, balsamic vinegar and 2 teaspoons of olive oil, 2 slices of pumpernickel, a glass of chokeberry juice
  • Dinner: bean salad: green beans, herring in oil, diced boiled potato, chopped red onion, chopped parsley, 2 teaspoons of oil, tea with hibiscus

Diet to gain weight: Thursday

  • First breakfast: 2 slices of wholemeal, 40 gsardines in oil, half a hard-boiled egg, half an avocado, tea or coffee
  • 2nd breakfast: fruit yogurt (200 ml), a slice of sitka bread with margarine, a slice of cheese on a lettuce leaf, slices of cucumber, a glass of still mineral water
  • Lunch: soup prepared from 15 grams of shelled peas (cooked after soaking for several hours), 10 grams of greens, grated on a coarse grater, with the addition of onion, garlic, cumin, marjoram, baked in a foil sleeve turkey breast with the addition of Italian herbs and oil, pure: from two potatoes and three tablespoons of milk, a bowl of Greek salad prepared from diced tomatoes, halves of a cucumber, feta cheese, red onion, a few black olives, with balsamic vinegar sauce, two tablespoons of olive oil and basil, a glass of still mineral water
  • Afternoon tea: a few dried apricots and plums, 10 grams of natural homogenized cottage cheese
  • Dinner: buckwheat (2 tablespoons before cooking), a glass of buttermilk, a fried egg, half an orange, fruit tea

Diet to gain weight: Friday

  • First breakfast: 6 tablespoons of corn flakes covered with a glass of milk, a slice of bread with soybean spread with margarine, a slice of semi-fat white cheese and chokeberry jam, kiwi, tea or coffee
  • 2nd breakfast: a package of homogenized cheese (fruit), 20 hazelnuts, a glass of still mineral water
  • Lunch: cream soup made of green peas, seasoned with milk and flour, with a handful of toasts, baked chicken leg in foil, 2 baked potatoes sprinkled with parsley, baked apple, red cabbage salad with lemon juice , a small onion (finely chopped), a half of a small apple, 2 teaspoons of rapeseed oil, a glass of orange juice
  • Afternoon tea: 15 grams of boiled Brussels sprouts with a spoon of breadcrumbs lightly browned on margarine, a piece of home-made cake
  • Dinner: 2 slices of light-colored bread with margarine, a slice of lean ham on green lettuce leaves, a few radishes a glass of cocoa in milk, tangerine

Diet to gain weight: Saturday

  • First breakfast: 2 tablespoons of muesli with dried fruit flooded with a cup of natural yoghurt, a slice of whole grain bread smeared with margarine, 2 slices of cheese and a few slices of tomato, mandarin, tea or coffee
  • 2nd breakfast: 2 slices of pumpernickel with margarine, 2 tablespoons of light country cheese, a few leaves of crispy lettuce and half of red pepper, a glass of tomato juice
  • Lunch: soup with 10 grams of frozen broccoli and 50 grams of vegetables cooked in a stock ofturkey and mixed, thickened with 2 tablespoons of milk with flour, boeuf Strogonow with 10 grams of thin beef cut into narrow strips, halves of onion, with the addition of paprika, flour, tomato paste, rapeseed oil, pure: 2 potatoes and 3 tablespoons of milk, dill , Chinese cabbage salad, apple quarters, 2 chopped walnuts, with lemon juice and 2 teaspoons of olive oil, a glass of mineral water
  • Afternoon tea: a slice of bread with sunflower seeds spread with margarine, two slices of poultry ham on lettuce leaves, half of a pickled cucumber, kefir, pear
  • Dinner: omelette fried on a tablespoon of margarine, prepared from 2 eggs, 2 tablespoons of flour, 10 grams of frozen spinach, chopped garlic and mozzarella cheese, lemon balm tea

Diet to gain weight: Sunday

  • First breakfast: 2 slices of wholemeal bread with sunflower seeds, spread with margarine, with slices of chicken sausage, tomato and pickled cucumber, half a grapefruit, a glass of cocoa
  • 2nd breakfast: 10 grams of cottage cheese, 2 slices of challah, a glass of still mineral water
  • Lunch: pumpkin-cream soup, seasoned with a suspension of flour and milk, croutons of wholemeal toasted bread, salmon fillet, sprinkled with lemon juice, with a slice of cheese lightly sprinkled with breadcrumbs on top, 2 potatoes, lettuce ice cream, with onion, walnuts, vinaigrette sauce, a glass of apple compote
  • Afternoon tea: a glass of yogurt mixed with 20 grams of raspberries (fresh or frozen), home-made apple pie
  • Dinner: Casserole: 2 tablespoons barley (before cooking), 1 teaspoon margarine for cooking, a few dried apricots, plums, figs, chopped hazelnuts, a teaspoon of raisins and honey, a glass of multi-vegetable juice, rose tea

Check your daily caloric requirement

Problems with weight gain

The appearance of the figure is influenced by two factors: caloric demand and the amount of calories provided with food. People with a fast metabolic rate and an ectomorphic body structure usually have a problem with gaining weight. Nutritionist Jacek Bilczyński explains what this figure is characterized by and what products should be included in your diet to gain weight.

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Diets