You should understand how many calories you really need for your gender, height, age, type of activity. There are formulas all over the Internet, take a look ... Next, calculate the calorie surplus at least 300 kcal per day from your norm. Next, understand what exactly you want to gain (fat, muscle). If fat, then I assure you is not worth it. Especially for the male body, because here hormones, metabolic processes, the heart will already begin to show character, although the skin and hair will become better ... Obviously, you need to increase the amount of consumed fats ((saturated (animal) and not (nuts)) . If we are talking about muscles, then you need a surplus of protein, BUT! That must be balanced! Animal, as the most powerful (Fish, poultry, eggs), dairy (cottage cheese, cheese, milk), vegetable (peas, oatmeal, buckwheat) - this will be assimilated only in tandem with animal protein. Carbohydrates in an increased volume, for a favorable assimilation of protein is necessary. And in general. If you want to collect everything in order to just type, then black with carbohydrate, especially fast low quality. See examples on the net.
To gain weight and mass, you need to eat more fat, meat, fish. A lot of heavy foods are mushrooms such as peas pasta. And a lot of fiber. And you will be happy 😃
Often, unreasonable weight loss indicates a health problem (hyperthyroidism, oncology ...). If everything is in order with health, then we are dealing with an accelerated metabolism, more often this is typical for young people. In this case, it is impossible to come up with anything new: building muscle mass (namely strength exercises, not endurance), full sleep, gaining appetite with calm walks (not during quarantine around the city))), the use of "liquid" calories gives a good result, those. high fat milk drinks, homemade protein shakes.
Good afternoon, were you tested for hormones? if they are in order, you need to look for the cause of weight loss: stress, a decrease in body fat due to lifestyle and nutrition adjustments, an increase in household physical activity, or vice versa, the exclusion of physical activity after a long time of training. How long have you been losing weight?
check the thyroid gland, blood sugar test, regulate the drinking regime, physical activity, ultrasound of the gastrointestinal tract can also be done, there may be problems with the stomach or intestines
Just waste less calories and eat a lot, but write down your diet in moderation. You can do 3 meals plus a snack. Your diet should be high in carbohydrates. Eat legumes, eat foods that are high in calories
Get tested for oncology just in case. And in order to gain weight, alive, you need to start doing intense exercises - running with acceleration, FOR LONG, a minute at a medium pace, then running with maximum speed as far as health allows, 3 - 5 seconds, no more. There are about ten such cycles. If your knees do not allow you to run or something else, then the ascent with a brisk step up a decent hill, also at a ragged pace, at first not quickly, then you accelerate so that the muscles of the legs and ass begin to get tired, not for long. You can jump ala burpee, too, if health gives. It's just gymnastics with static poses, in which you have to strain the carcass - in such poses you hold for about one or two minutes, then rest for 5-10 minutes, repeat the poiom. There are 5-7 such circles. You can just squat with a weight. In short, a rocking chair. Eating a focus on proteins, minimize carbohydrates and fats, but do not give them up completely carbohydrates are best if you have cereals. Exclude sweets and other nishtyaki. Sleep well. There is more protein food, and the main part is animals. If a vegetarian, then gain weight xs like. Then eat a lot of carbohydrates, gain weight, but ruin your health. In short, run a hundred-meter for a while and jump in height. Such active training approximately once every 14 days. And in the interval between the dark trenches, do the same training content, but less in duration by 4 times.
Visit a doctor and go through the prescribed examination. Excessive thinness (especially a sharp weight loss) with a balanced diet, regular physical activity should cause anxiety: something has gone wrong in the body. Among the reasons for weight loss:
Timely detected and cured pathologies help restore metabolism and gain a normal body weight. Consult a nutritionist who can help you create a balanced diet. Perhaps a specialist will prescribe a course of vitamins and, if indicated, steroids.
I have almost no appetite, I melt before our eyes. And I used to gain 75kg freely, it was normal, with an increase of 175.