Diet "Fortress": to gain weight without harm

Oddly enough, but quite a large number of women would like to recover a little - to become softer, smoother, after all. Moreover, after 30 years underweight ages, no less than its surplus. So the question is how to gain weight rises sharply enough. But, alas, most sure - to get better, you have a lot of bad food. As a result, along with the weight, new sores ...

In order to To gain weight Without harming the health of Russian nutritionists have developed a diet "Fortress". It is designed for a smooth set of several kilograms (2 to 4, 5) for 3 weeks. This power system allows for weight gain as a thickening due to body fat, and by increasing the amount of muscle.

Stop weight gain   at any time simply by giving up one of the meals offered in this scheme. Note that in the diet is almost no frying food, and the foods may cause a sharp rise in cholesterol levels: it is important during weight gain .

Sample menu for the week:

First day

Breakfast: oatmeal with milk, toast with melted cheese, a cup of tea or coffee

Second breakfast: a banana

Lunch: soup with sour cream, tuna salad and potatoes, beef goulash with rice, a glass of peach juice

Snack: Banana and pear

Dinner: cottage cheese pudding with jam

Before going to bed: 150 ml sour cream 15% fat

Second day

Breakfast: scrambled eggs 2 eggs, toast with melted cheese and ham, a cup of tea or coffee

Second breakfast: a banana

Lunch: soup with white mushrooms, salmon steak with mashed potatoes, salad with ham and green peas

Lunch: mashed avocado and banana

Dinner: semolina in milk, with butter

Before going to bed: a cup of yogurt 3, 2% fat

Third day

Breakfast: cereal with milk, 3, 5% fat, hard-boiled egg, toast with butter, a cup of tea or coffee

Second breakfast: a banana

Lunch: noodles with chicken broth, ragout of potatoes and carrots, ase of lamb, a glass of pumpkin juice

Afternoon snack: creamy yogurt and a banana

Dinner: apple pie with ice cream

Before going to bed: a glass of warm milk

Fourth day

Breakfast: 9% fat cottage cheese with berry jam, a cup of tea or coffee, oatmeal cookies

Lunch: creamy yogurt and biscuits from whole grains

Lunch: pickle sour cream, rice with chicken, tomato salad with sour cream, a glass of pear juice

Lunch: piece of cake, tea

Dinner: cheese pancakes with jam or sour cream

Before going to bed: a glass of sour milk

The fifth day

Breakfast: cereal with milk 3, 5% fat, a cup of coffee

Second breakfast: a handful of walnuts or hazelnuts

Lunch: soup in the beef broth, potato gratin, a steam cutlet of minced beef, a glass of tomato or vegetable juice

Afternoon snack: two toast of Borodino bread with curd cheese

Dinner: rice porridge with milk, jam or honey

Before going to bed: a cup of 10% cream

The sixth day

Breakfast: scrambled eggs with green peas, tea or coffee, toast of white bread with jam

Second breakfast: cottage cheese biscuits

Lunch: Potato soup with fried ham, pasta with tomato sauce and grated cheese, a glass of peach juice

Afternoon snack: cheese dessert

Dinner: stew of carrots and potatoes in tomato sauce, meatballs minced chicken

Before going to bed: a cup of yogurt

The seventh day

Breakfast: cheese pancakes with sour cream and jam, tea or coffee

Second breakfast: fruit puree and biscuits

Lunch: Solyanka with sour cream, mashed potatoes with fried mushrooms in sour cream, salad with eggs and green onion, glass of apple juice

Afternoon snack: fruit jelly

Dinner: semolina with berries or jam

Before going to bed: a cup of yogurt 3, 2% fat

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