Secondly, the distribution of calorie intake must be scientific. The calorie intake of human body mainly comes from protein, carbohydrate and fat, all of which can produce calories, but they cannot replace each other, otherwise it will be harmful to health: too much carbohydrate and too little fat will increase the burden on the stomach; If there is too much fat and too little carbohydrate, it may cause obesity and cardiovascular and cerebrovascular diseases; Too little protein will inhibit growth and reduce the body's resistance ... So their intake must be in a scientific proportion: about 50% ~ 60% of the body's calories should come from carbohydrates, about 20% from protein, and the rest from fat-this proportion can increase "weight"-feel firm, not "fat"-feel puffy.
Therefore, increasing calorie intake does not mean that you can eat and drink without fear, and you can't eat any snacks casually, because the goal is to increase your "weight"-feel firm, not "fat"-and feel puffy. Foods with high fat content, such as fried food, fat meat and sweets, should be avoided.
Youen thin people gain weight and nutrition, and easily solve problems for thin people. In order to ensure "strong" but not "fat", its calorie intake is supplied by protein, carbohydrate and fat in a certain proportion. Among them, 54% of the calories come from carbohydrates, 265,438+0% from imported high-quality whey protein, and 25% from fat, which conforms to the ideal calorie distribution ratio and completely rejects "fat oil". 1 2 cups a day equals two carefully matched nutritious meals. (Yan Dong)
1. "gain weight" is not equal to "gain weight"
As the name implies, "gaining weight" means increasing the proportion of adipose tissue in the body. Weight gain includes not only the increase of adipose tissue, but also the increase of muscle tissue.
Human body weight comes from bone, muscle, fat, viscera and water, and only fat and muscle can increase reasonably. The significance of healthy weight gain should focus on muscles! When fat increases beyond a certain proportion, it will have a series of adverse effects on the body, and the most direct relationship is cardiovascular disease.
There are three main factors in how to gain weight healthily: reasonable diet, scientific training and regular life! However, these three sentences are really easier said than done. Many people really can't do it.
2. Exercise for those who gain weight
The exercise of fattening people should first be distinguished from the exercise of reducing fat. Aerobic exercise is the main way to reduce fat, and strength exercise is the main way to gain weight. Aerobic exercise is only an auxiliary function, there is no need to do it often!
Strength training has a very obvious effect on increasing muscle proportion. With the help of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, supplemented by diet, muscle construction can be realized. (Including women, but women's muscle-building diet is different from that of men. If you are interested, you can leave a message to understand)
Specific muscle training methods, interested parties with this post.
3. Diet of those who gain weight
A high-protein and high-calorie diet is definitely the first choice for healthy weight gain. It is also important to eat less and eat more, supplement digestive enzymes and increase the digestion and absorption rate of food.
Protein:
Choose excellent protein, especially animal protein, because the composition of animal protein is closest to human protein, and the utilization rate is the highest. Such as eggs, milk, meat, seafood, etc. If the intake of plant protein and essential amino acids is limited, a variety of combinations are needed to complete the task of supplementing protein. The only plant protein containing a full range of amino acids is soybean protein. However, there are soybean isoflavones in soybean protein, which are estrogen-like, which will hinder the secretion of androgens that contribute to muscle growth. It is not recommended to choose!
Sugar:
The choice of sugar is very important for muscle builders. Sugar provides the body with the necessary calorie intake, as well as the necessary seasoning for fat burning and protein synthesis. The preferred sugar is rice, potato, sweet potato, pumpkin, taro and so on. The daily intake of sugar should account for more than 40% of the total calorie intake.
Fat:
It should be mainly monounsaturated fat, mostly from plants, which has the effect of lowering cholesterol. Such as seed oil, soybean oil, olive oil, etc. There are also some essential fatty acids, which come from the deep sea, and the human body also needs deep-sea fish oil for absorption.
Dietary advice:
Total fat
Saturated fat
Total calories of monounsaturated fat 10% ~ 15%
polyunsaturated fat
Fertilization method
Traditional Chinese medicine believes that physical diseases are mostly caused by low spleen and stomach function and insufficient qi and blood. Spleen is the foundation of the day after tomorrow, and qi and blood are born.
The source of change. The spleen and stomach are healthy and full of qi and blood, so the muscles are full and the limbs are strong. On the other hand, the body is thin and weak.
Force. To eradicate thinness, we must first rule out many chronic diseases such as hyperthyroidism, liver disease, kidney disease and tumor. And then treated with traditional Chinese medicine
Treatment will have a good effect.
Weight loss test
Whether a person is fat or thin cannot be measured by eyes. You can calculate whether you are fat or thin according to the following formula.
A little thin: the centimeter of height minus 100 times 0.9, the answer is my standard weight. take for example
The height of a person is 180cm, and the standard weight is (180-100) × 0.9 = 72kg, which is lower or higher than the standard weight 10%.
This is a normal phenomenon. If your actual weight is lower than the standard weight 10% or more, you should consider whether you have lost weight.
Special reminder
Generally speaking, underweight is related to genetic factors, and some emotions are easily excited.
People, due to the influence of endocrine, will accelerate the consumption of calories. Some people get nervous easily, and the result may be the lack of one.
Eating or losing appetite naturally means losing thousands of calories at a time, so you will definitely not gain weight.
If you find yourself underweight and thin, you should first check whether it is the potential shadow of the disease.
The ring. Such as thyroid, diabetes, adrenal gland and digestive system diseases. It is easy to cause underweight. Eliminate disease
Only when you are sick can you implement the fattening plan.
inspire
In terms of diet, many thin men and women are picky eaters. Therefore, we should get rid of these no.
Good living habits, increase the intake of meals, and the meals should be rich and varied. Eat more carbohydrates, pasta is the most useful, this
In addition, high-protein foods, vegetables and fruits are indispensable. On weekdays, you must never leave those healthy snacks, such as
Peanuts, butterscotch, etc. It's also a good idea to drink some juice after drinking beer.
In the case of adequate intake in protein, it is advisable to eat more fat and carbohydrates (that is, sediments)
Powder, sugar, etc. In this way, excess energy can be converted into fat and stored under the skin, making the skin thinner.
The weak are the strong. Thin people with weak gastrointestinal function can choose the liver of chickens, ducks, fish and sheep to eat, except
So fish is easy to digest and absorb.
Dietary diversification
If you want to gain weight, you must first gain weight scientifically and gain weight for health. In addition to a balanced diet, you should constantly fill your stomach.
Get enough sleep. If people get enough sleep, their appetite is better, which is also beneficial to the digestion of food.
And absorption. Many thin people like to spend the night, always playing all night and working hard the next day.
Class seriously affects the quality of sleep, so it's strange not to lose weight.
Personal mental health should also be paid attention to. Tension and pressure at work, thinking about some small things in life.
Open, "crazy" study or work beyond human load, etc. , will make people thin. On the contrary, a happy state of mind.
Healthy and harmonious interpersonal relationships help to gain weight.
by oneself
For those thin people who sit in the office for a long time, it is not only necessary to take some time to exercise every day.
Conducive to appetite, but also make muscles strong and strong. The muscles of the human body are "used in and discarded". If they are used for a long time,
Without exercise, muscle fibers will contract and weaken, and people will look thin.
Jogging is a good choice in terms of exercise mode, because people have a lot of gastrointestinal peristalsis when jogging.
Significantly increased, which can consume human energy and have a good appetite when eating. Generally speaking, the amount of exercise is large and the time is short.
Time exercise and rapid explosive exercise can both gain weight, which is also the most taboo for people who want to lose weight.