1, you must consume an extra 500 kilocalories every day. When the human body consumes more calories than it does, it can have extra calories for the growth of muscle and adipose tissue. Studies have shown that under the condition of constant weight, intake and consumption of calories are equal. At this time, on the basis of the same diet and consumption, the extra intake of 3500 kilocalories can increase the body weight by about 1kg. The scientific and healthy way to gain weight is to distribute the extra 3500 kilocalories to 1 week, that is, supplement 500 kilocalories every day, and control the weight gain to 1 kg.

2. 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.

Second, pay attention to the following points in the process of fattening:

1, "weight gain" is not equal to "weight gain"

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 and does not need to be done 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.

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.

4, diet 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. 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.

5, dietary advice:

Total fat

Saturated fat

Total calories of monounsaturated fat 10% ~ 15%

polyunsaturated fat

Third, the fattening 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.

Fourth, the secret recipe of food fattening

Yam porridge

Ingredients: yam, cheese, sugar.

Its preparation method can be divided into two types. One is to wash fresh yam, mash it, cook rice porridge and add it.

Evenly, then add cheese and sugar to eat; Another method is to dry yam and grind it into powder, take 30 grams each time and add cold water.

Mix well, put it on the stove, cook with slow fire, stir constantly, take it out after cooking for two or three times, and add cheese and sugar to serve.

Yam is sweet in taste, flat in nature, can tonify deficiency, promote granulation and moisten fur. It is a good product for treating emaciation and beautifying. cheese

It can moisten lung, moisten skin, nourish yin and promote fluid production. The combination of the two can not only strengthen the spleen and stomach, but also integrate the source of transformation, so it is very effective for patients with deficiency and thinness.

It's good.

I often hear thin people complain that diet pills are flying all over the sky, but there are no fattening pills. In fact, the general thin desire.

To gain weight and stay healthy, you don't need drugs. As long as you eat properly and supplement it with diet therapy, you can get good results.

Thin people often have yin deficiency, less blood and less body fluid, so they should eat more cattle and other products in their diet.

Milk, honey, eggs, soft-shelled turtle (turtle), sea cucumber, tremella, etc. Commonly used effective treatment prescriptions are: walnut milk drink and bee.

Honey beverage, sea cucumber sauce, nail fish, lily and red date soup, turtle nourishing kidney soup, Shenmai turtle, white fungus pigeon egg, lily black-bone chicken breast.

Soup, etc.

Yin deficiency often leads to heart heat, and thin people often suffer from deficiency heat such as irritability, dry mouth and sore throat, and hypersexuality.

Therefore, while nourishing, we should also pay attention to clearing the deficiency fire, and choose to eat clam Maimendong soup and chrysanthemum slices.