How to get fat in a week at home, what you need to eat

Gaining extra weight in a week is a snap. To gain weight without harming your health, you must adhere to the basic rules.

1. Increase the number of calories in the diet, taking into account individual characteristics. The energy value of the consumed products should be higher than the energy consumption. When a person strives to lose weight, nutritionists advise eating 20 percent fewer calories than usual. In case of weight gain, you need to add the same 20 percent. So, if you had 2000 calories in your diet, now there should be 2400.
2. Eat often (up to 6 times a day), which will allow you to get the required amount of calories and not to stretch the walls of the stomach too much. There should be four standard meals in your diet, with two snacks in between. Choose nuts as a snack, they contain a lot of calories, but they are healthy.
3. Pay special attention to the use of complex carbohydrates and proteins.
4. Eat high-calorie cocktails (for example, chocolate or curd-banana), which are quickly absorbed by the body and replenish its supply of nutrients.
5. Engage in strength training to build muscle and shape a beautiful figure. And after class, do not forget about protein shakes or protein foods – they will help you gain weight.
6. We all know that stressful situations and lack of sleep negatively affect our body and we begin to lose weight intensively. Therefore, a full sleep at 7-8 hours and the absence of stressful situations will help not to lose weight.

To quickly gain extra pounds, do not over-consume fatty foods and often sit on the couch with chips. You need to eat nutritious food with a high calorie content.

For example, for breakfast, you should eat porridge with milk and with the addition of butter, and it is better to take the fattest milk. Flour and sweet products can be used to the envy of all friends who are forced to deny themselves such pleasures.

If you are interested in how to quickly gain weight in a week, then preference should be given to:

• dairy products of medium or high fat content;
• fatty meat and fish;
• honey;
• bread with bran and grain;
• milk porridge;
• mushroom dishes;
• pasta;
• butter and vegetable oil;
• curd desserts;
• chocolate
• fruits (bananas, apricots, melons, peaches);
• fresh and stewed vegetables;
• cocoa and coffee.

– In fact, fast food is empty calories, which, together with fats, contribute to the release of insulin, and it is redistributed to the liver, but not to the muscles (in the absence of physical activity), which overloads it. Further, the liver converts the protein hormone into adipose tissue, – says Oleg Iryshkin¹.

At the same time, it is impossible to fill up with fast food. Fast carbohydrates are easily digested by the body, and it again experiences hunger. And when combined with the sugar found in sodas, which are most often consumed with fast food, they block the feeling of fullness altogether.

How to gain weight for a thin guy

Every thin guy can gain weight if he consumes more calories than he burns. There is no need to justify your thinness by metabolism and the fact that dad / grandfather / brother is thin and you are the same. Would you say that you eat a lot anyway? The problem is that every thin person underestimates or misunderstands the word “a lot.” Try to keep counting calories for a month – what you ate how much you spent. The last digit must be larger.

Guys often can’t get better because their meals are irregular. Once you overeat and expect that the centimeters will increase. In this case, you need to build up not only fat, but also muscle. Therefore, without strength training anywhere. At the same time, remember: athletics dries, for example, running, and dumbbells and barbells, on the contrary, work to increase and relief.

You need to switch to sports nutrition – mainly protein: chicken, eggs, cereals (a lot of legumes), protein shakes. And most importantly, give up cigarettes and alcohol, this poison will kill in the bud not only all your undertakings, but also your health.

Why does weight increase when playing sports?

Have you started to exercise regularly and are weighing yourself with the same diligence? Most people notice the numbers start to rise instead of falling. The “experts” in the gym can say that muscle is growing.

But in fact, the likely cause is different – muscle swelling. Unusual loads lead to the fact that water is retained in the muscles. This is not at all the same as muscle growth, of course. The weight is growing, but temporarily. For those who dream of losing weight, the good news is that the swelling will subside and the numbers on the scales will go down. For those who want to get fat, everything is fine too, you just need to be ready for the return of pre-training indicators on the scales. The main thing is to continue training, follow a high-calorie diet and … do not forget about stretching. Stretching will allow the muscles to return to normal sooner than 2-3 weeks in the case of muscle swelling. And then you just need to diligently build up your muscles.

Why is the weight measured at one digit – it does not decrease and does not grow

There is such a term – the plateau effect. Both those who are losing weight and those who are gaining weight face such a phenomenon. If you follow the rules of sports and nutrition that you have established, then the plateau effect can be defeated. This is just a temporary break, during which the body adapts to the new reality, it fixes the obtained result. This may seem like a hindrance to your purpose, but the plateau effect is actually a good thing. The body adapts, accepts your state as a point, a pause before a new jerk. He is resting, after which you can continue your metamorphoses, but you need to be patient.

Somatypes: how to determine your body type

Before you start losing weight, getting fat, playing sports for minus a kilo or plus, you need to know a little about your body type. Scientists have shown that different somatypes (body types) respond differently to training. Knowing these features will help you get rid of illusions and give you tools on how to act.

• Endomorph: about such people they say “wide bone”. The figure tends to be round, wide hips, shoulders. They tend to be overweight.
• Mesomorph: They are natural athletes. Just started training, already handsome. Their muscles quickly respond to stress, men have shoulders wider than hips, women have strong legs.
• Ectomorph: and these are our heroes – a thin physique, long limbs, a low percentage of subcutaneous fat, narrow elongated muscles – in order to pump up, you have to sweat more mesomorphs.

But scientists went further and identified the relationship of the human figure with the dominant hormone. This hormone, the most active, affects not only the figure, but also the character of a person. The theory was developed by a doctor Konstantin Shadrin, he assures: by appearance, you can find out what diseases a person has, what hobbies, whether he easily gains weight and even what income he has, because there are hormones that make a person as active as possible in business and work.

There are seven such types

Oxytocin type: for women, the top visually looks wider than the bottom. Broad shoulders and rib cage, large chest and, as a rule, rather thin legs. Due to the developed chest, they have a good voice, they like to sing and talk. Speakers by nature enjoy performing and love to make noise. The family is dominated.

Somatotropic somatype: tall, thin, long arms and legs. Slightly elongated face. Shadrin believes that these people are of good taste, do not like excesses, are smart and delicate. Distinctive features are control and limitation, they do not like it to be not according to their plan, but everything that the somatotropic type does so carefully is impeccable.

Adrenaline somatip: average or below average height, very developed body – muscles, pronounced musculature, bright facial features. They are always on the move, active, a TV with a remote control is not about them. Their body requires action – running, dancing, skiing. Imagine Madonna, here she is an adrenaline somatotype. Shadrin believes that people of this type are open, honest, and can even speak the bitter truth.

Insulin somatip: soft facial features and soft figure, smooth curves. Moreover, not only girls can have such, there are also guys with a rather feminine figure, according to this classification, they are also referred to the insulin somatotype. Such people tend to be overweight. The character, like the figure, is soft, pliable. These are creative people – artists, even if at heart.

Thyroid somatotype: short stature, thin and mobile. Small facial features. He does everything quickly – walks, works, speaks. They say about such people: people without age, look younger than their age. They have many friends and acquaintances, their profession is to speak: journalists, managers, communicators in general. Negotiating is about them. But this is not an adrenaline type, they are more about speech and the speed of communication than about the movement given by the body and energy.

MSG somatype: tall, beautiful, often with regular features, a little cat’s eyes, thick hair. Now we introduce Angelina Jolie. This type loves to be in the spotlight, others fall in love with him. At the same time, they are selfish, but naive, childish, as if everyone should please them. One of the main functions of MSH is to stimulate the production of melanin. This hormone is able to stimulate attention, enhance positive emotions.

Melatonin type: slender, but prone to overweight. They don’t really like sports, they’d rather go on a diet. Hence the loose figure. They have fair skin and are easily sunburned. The author of the classification believes that these people have a very developed intuition, they are sensitive and vulnerable, they understand well the moods of other people, good psychologists come out of this type.

Deficiency in body weight: how to determine

To determine the body mass index, you need to know the basic parameters: height and weight. The formula was invented in the first half of the XNUMXth century by the scientist Adolphe Quetelet: I = m/h², where m is body weight, h is height in meters.

You can do it easier if you don’t want to count. There are ready-made BMI (body mass index) calculators on the Internet.

If this figure is below 18,5, then you are underweight. If the indicator is below 16, then this is a pronounced weight deficit, it’s time to run to the doctor.

^{Sources of}

^{1. Oleg Iryshkin, Candidate of Medical Sciences, Doctor of Sports Medicine and Sports Dietetics, expert nutritionist network of fitness clubs X-fit.}

^{2. Ekaterina Strelnikova, nutritionist, nutritionist, fitness testing specialist of the federal network of X-Fit fitness clubs.}