So simply talk about how to gain weight from the way the body uses and stores energy.
First, a simple sequential process of using the body's energy reserves: glycogen → fat → protein.
The body will not use fat until it consumes blood sugar, muscle glycogen and liver glycogen (this statement is not so accurate, because when it uses liver glycogen, it has already begun to convert fat into energy. We ignore it because it is not important.
We should supplement enough glucose to prevent the body from using protein as energy. This is a key point in your plan to gain weight. That is, the protein saving effect of sugar. Therefore, for you, eating proper amount of sugar and keeping sufficient sugar reserves will help to keep the number of protein.
People with average weight should use at least 100g of sugar every day in order to really save protein in the body and avoid mobilizing fat to degrade into pyruvate.
More monosaccharides can be added, such as sugar (high sweetness sugar produced in fruits, usually coexisting with sucrose in fruit juice and honey) and honey. Because monosaccharides are directly absorbed into the blood. There is no process of intestinal enzyme hydrolysis. Skip your digestion and absorption.
If you want to gain weight, you should eat more foods with high GI value. For example: grapes, honey, potatoes, watermelons, whole wheat or oat products, etc. Avoid eating less foods with low GI (spinach, cauliflower and other vegetables). Foods with a low GI value can maintain your satiety for a long time. It's not good for your plan to gain weight.
According to your weight, it is recommended that you eat at least 250g-400g of staple food (rice flour) every day. To maintain enough sugar reserves in your body and make the proportion of fat conversion higher.
Second, talk about protein.
Don't eat muscle powder indiscriminately.
If you want to gain weight, you can't eat protein powder or muscle powder. Enough protein can obviously improve your body's metabolism. Will make you consume more energy. This is simply unbearable for your fattening plan! In addition, excessive protein will aggravate your liver and kidney function.
And for athletes, the intake of protein is only about 12- 15%. Not too critical. Mainly carbohydrates.
Third: fat.
Triglyceride (common in animal fat) is the most easily absorbed fat type by human body.
The fat content of pork is the highest among the three animals. Fat types are also the easiest to absorb.
It is suggested that pork (ribs, tenderloin, in short, eat less leg meat and lean meat) be the main food, supplemented by nuts.
It is suggested that your fat should account for about 35% of your diet. In other words, you should eat at least 130g of pork every day.
Mm-hmm. The fat content of fish is less than 5%. Forget it. Fish contains more protein, which is easy to absorb. Eat less to gain weight.
Finally, talk about the problem of absorption:
For example, starch and fat, which are very important for your fattening plan, are mainly digested and absorbed by the small intestine and liver and gallbladder, and secrete digestive enzymes to help digestion.
From this perspective, if you want to gain weight, you must nourish your liver and gallbladder, that is, go to bed early and get up early. In addition, the stomach is the foundation of the day after tomorrow. If you really can't eat at first, you can eat some foods that nourish your stomach, such as yam and lotus root starch, which are also high in starch. Chinese medicine says nourishing stomach yin can replace staple food. Strengthen your stomach. Eat some probiotics. Keep the balance of intestinal flora.
Girl, if you follow my method, you will soon get fat. If one day, he grows fat and the jade is round and plump, he will become a fat beauty. Don't forget the contribution of typing in the sun for an hour and a half.