High-carb diet for women who struggle to gain weight

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2016-11-29

Number of meals: 4

Ratio of Proteins, Fats, and Carbohydrates (grams): 24% | 16% | 60%

This diet is designed for women who find it very difficult to gain weight in general, let alone muscle mass. While there are not many such women, they do exist. The diet consists of simple foods, and in addition to these, you will need to drink a gainer once a day. It could be done without it, but considering your difficulty in gaining weight, it will be quite beneficial for you. So, here are the main features of this diet:

1. Three meals a day + one gainer intake. As you can see, it's not that complicated. We are not forcing you to eat 6 times a day. Most people can manage to eat 3 times a day.

2. More than half of your energy will come from carbohydrates, including both complex (slow) and simple (fast) carbohydrates. Overall, you will have about 4.5–5 grams of carbohydrates per kg of body weight.

3. There will also be enough protein—around 2 grams per kg of body weight. For women, anything more is unnecessary; you can even go for 1.5 grams. But you want to gain not just fat, but muscle.

4. The diet includes cereals, meat, fish, sweets, and sugar. In general, everything you need to get enough calories, proteins, fats, and carbohydrates.

Of course, this menu is indicative, and you can make your own adjustments as you wish. You can also use ready-made recipes from the "Dietitian's Recipes" section and incorporate them into your personal meal plan.

When compiling the material, the following recommendations were used:
1. Rospotrebnadzor: RECOMMENDATIONS FOR CITIZENS: healthy eating
2. World Health Organization: Healthy diet

Oatmeal porridge with butter and honey

Composition per 100 grams

Proteins	6 gr (little)
Fats	5 gr (little)
Carbohydrates	30 gr (lots)
Caloric content	189 kcal (average)

Analogues:
Oatmeal porridge with butter and sugar
Oatmeal without oil with milk and sugar
Oatmeal with cream and dried fruits
Oatmeal with milk and dried fruits (without sugar)

Fat-free cottage cheese 5% with sour cream and fruit mix without sugar

Composition per 100 grams

Proteins	8 gr (average)
Fats	6.5 gr (average)
Carbohydrates	10 gr (little)
Caloric content	131 kcal (average)

Analogues:
Fat-free cottage cheese with sour cream and berry mix without sugar
Fat-free cottage cheese with fruits / berries with sugar substitute
Cottage cheese and berry mousse

Black tea with milk and sugar

Composition per 100 grams

Proteins	1.4 gr (little)
Fats	1.3 gr (little)
Carbohydrates	7 gr (little)
Caloric content	46 kcal (low)

Analogues:
Green tea with milk and sugar
Coffee with milk and sugar
Chicory with milk and sugar
Fruit tea with milk and sugar

High-protein gainer

Composition per 100 grams

Proteins	30 gr (very much)
Fats	5 gr (little)
Carbohydrates	57 gr (very much)
Caloric content	390 kcal (very high)

Analogues:
Scitec Nutrition: Volumass 35
Optimum Nutrition: Pro Gainer
Nutrabolics: IsoGainer

Milk 2.5%

Composition per 100 grams

Proteins	2.8 gr (little)
Fats	2.5 gr (little)
Carbohydrates	4.7 gr (little)
Caloric content	52 kcal (low)

Analogues:
Kefir 2%
Sour milk 2.5%
Ryazhenka 2.5%

Steamed lean fish with spices in creamy sauce

Composition per 100 grams

Proteins	20 gr (very much)
Fats	5 gr (little)
Carbohydrates	1.2 gr (little)
Caloric content	130 kcal (average)

Analogues:
Steamed pike-perch with vegetables and sour cream
Boiled pollock with yogurt and sour cream sauce
Steamed royal shrimp in creamy sauce
Steamed hake with herbs and spices in creamy sauce

Boiled potatoes with butter

Composition per 100 grams

Proteins	2 gr (little)
Fats	4.5 gr (little)
Carbohydrates	18 gr (average)
Caloric content	121 kcal (average)

Analogues:
Mashed potatoes with butter and milk
Baked potatoes with sour cream

Cucumber and tomato salad with herbs, topped with sour cream

Composition per 100 grams

Proteins	1 gr (little)
Fats	5 gr (little)
Carbohydrates	2.8 gr (little)
Caloric content	60 kcal (low)

Analogues:
Seaweed salad with oil
Sauerkraut salad with oil
Fresh cabbage and cucumber salad with oil / sour cream
Sweet pepper, onion, and herb salad with sour cream / oil

Black tea with sugar

Composition per 100 grams

Proteins	0 gr
Fats	0 gr
Carbohydrates	10 gr (little)
Caloric content	40 kcal (low)

Analogues:
Coffee with sugar
Rosehip tea
Chicory
Hibiscus tea
Fruit tea

Kharcho soup with chicken meat

Composition per 100 grams

Proteins	3.5 gr (little)
Fats	4.6 gr (little)
Carbohydrates	5.7 gr (little)
Caloric content	79 kcal (low)

Analogues:
Kharcho soup with beef meat
Kharcho soup with turkey meat
Kharcho soup with lean lamb meatv

Bread with bran

Composition per 100 grams

Proteins	7.5 gr (average)
Fats	1.3 gr (little)
Carbohydrates	45.2 gr (very much)
Caloric content	227 kcal (average)

Analogues:
Rye-wheat bread
Wheat bread
Oat bread

Pancakes with jam / jelly / syrup / honey

Composition per 100 grams

Proteins	2 gr (little)
Fats	3 gr (little)
Carbohydrates	34 gr (very much)
Caloric content	170 kcal (average)

Analogues:
Pancakes with jam, jelly, syrup, honey
Pancakes with honey, syrup, jam, jelly

Black tea with milk without sugar/li>

Composition per 100 grams

Proteins	1.4 gr (little)
Fats	1.3 gr (little)
Carbohydrates	2.4 gr (little)
Caloric content	26 kcal (low)

Analogues:
Green tea with milk without sugar
Coffee with milk without sugar
Chicory with milk without sugar
Fruit tea with milk without sugar
All the same with the substitute «Fit Parade»

1. Women's diet for gaining weight
2. Women's three-meal diet for gaining muscle mass