A diet high in sugar, protein and calories is the only way to gain weight. Concentrated protein and high-calorie foods, such as heavy cheesecake, small cakes, small cakes, etc. But pay attention to the digestion and absorption of these foods.
Choose flour and rice with high starch content (coarse grains are suitable for fat people to lose weight), such as white toast, steamed bread, white rice, sweet potato, taro and pumpkin. When cooking, you can add some maltodextrin in the form of soup or thick soup, or in soup or juice or milk to increase calorie intake. Research in Israel shows that reducing staple food is more effective than reducing meat. On the other hand, if you want to gain weight faster, carbohydrates such as staple food are faster and more effective. Because staple food is easy to fill the stomach, if you can't eat so much at once, you should use the method of multiple meals, such as 4 to 6 meals a day.
Choose excellent protein sources, such as eggs, milk, marine fish, shellfish, shrimps and crabs, meat and poultry, which should account for more than half of the daily protein. Protein is helpful for muscle growth, and of course, strength sports such as weightlifting are also indispensable for muscle growth.
Note that many people find staple food unpalatable, while meat and seafood are delicious. In order to gain weight, they only increase the intake of meat, but do not improve the staple food at all, or even eat less staple food. This is a partial eclipse and a picky eater. Not only can it not effectively gain weight, but it may even be counterproductive.
Weight gain mode of thin people
First of all, it is suggested that thin people go to a regular hospital for examination to see if the reason for thinness is due to the influence of certain diseases. Further reading: the cause of weight loss leads to disease
Second, exercise properly. Exercise at a fixed time every day is not only conducive to improving appetite, but also making muscles stronger and stronger. If the muscles of the human body do not exercise for a long time, they will "waste and retreat", muscle fibers will shrink and weaken relatively, and people will look thin.
Third, exercise consumes a lot of energy and will increase appetite. Therefore, thin people should increase their dietary intake in the process of gaining weight and muscle. To gain weight, it is necessary to provide the body with all kinds of nutrients needed to synthesize tissues. The diet should be rich and varied, not picky about food or partial eclipse, and the food should be as delicious as possible. Protein should eat more foods rich in fat and carbohydrates (starch, sugar, etc.) when it has sufficient intake. ). In this way, excess energy can be converted into fat and stored under the skin to enrich the thin people.
Fourth, we should keep adequate and good sleep. If people get enough sleep, their appetite is better, which is also beneficial to the digestion and absorption of food.
Fifth, keep a good positive attitude. As the saying goes: the heart is wide and the body is fat, which is the truth.
Many thin people think it is difficult to gain weight. Actually, it's true. Getting fat is not a temporary achievement. We need to adhere to certain scientific methods for a period of time, and it will certainly have an effect.
First, choose food reasonably. Traditional Chinese medicine believes that emaciation mostly belongs to yin deficiency and heat constitution, so-called "thin people have more fire", that is, virtual fire. Therefore, the diet of thin people is best to nourish yin and clear heat. In addition to choosing foods rich in animal protein, such as poultry meat, livestock meat, eggs, milk and fish, you can also eat more soy products, red beans, lilies, vegetables and fruits. Other cold foods, such as auricularia auricula, auricularia auricula, mushrooms, bitter gourd, celery, peanuts, walnuts, sesame seeds, mung beans, turtles, eels, loaches, rabbit meat, duck meat, watermelons, pears, etc. , can be selected according to personal taste.
Second, eat less and eat more. Take a man weighing 60kg as an example, he needs to consume 3000 kilocalories. If he only eats three meals, he will eat 1 kg on average. This is undoubtedly a problem for people with thin stomachs. Moreover, most thin people have weak gastrointestinal function. Eating too much at one meal often can't be absorbed effectively, but it will increase the burden on the stomach and cause indigestion, which is counterproductive. However, the interval between meals is long, so the calories and nutrition can not be supplied continuously and timely, and it is difficult to gain weight. The best way is to change the number of meals to 5-6 times a day, mainly in the morning, noon and evening. According to your own specific situation, arrange appropriate meals in the morning, afternoon and before going to bed, which not only reduces the burden on the stomach, but also meets the calorie demand.
Third, scientific diet before going to bed. Sleeping at night is the peak period of human growth hormone, insulin and other synthetic hormones, which helps to promote protein's anabolism and promote the growth and development of the body. High-quality sleep contributes to the secretion of the above synthetic hormones, so don't ignore the role of sleep. The most effective way is to drink 1 cup of sweetened milk or 1 bowl of warm millet porridge half an hour before going to bed, and you can also eat some high-protein food or dessert, which will not only help you sleep soundly, but also stimulate the secretion of insulin and promote the synthesis of protein and fat.
Fourth, ensure enough heat. If thin people want to gain weight, the most fundamental thing is to ensure that the heat is "more in than out". Teenagers need a lot of calories and have a strong metabolism. First of all, we must ensure adequate heat supply. Take a man weighing 60 kg as an example, the daily calorie demand is about 2400 calories, and in order to gain weight, the daily calorie supply per kilogram of body weight should reach at least 50 calories. Then a person weighing 60kg should consume at least 3000 kilocalories a day if he wants to gain weight.