First of all, we should increase dietary intake, gain weight, and provide the body with all kinds of nutrients needed to synthesize tissues. The diet should be rich and varied, not picky eaters 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, enriching and thinning.
Secondly, we should keep enough and good sleep. If people get enough sleep, their appetite is better, which is also beneficial to the digestion and absorption of food.
Third, proper exercise. Especially for people who sit in the office for a long time, taking some time to exercise every day will not only help to improve their appetite, but also make their muscles stronger and stronger. If the muscles of the human body do not exercise for a long time, they will be "used in and wasted", and the muscle fibers will contract and weaken relatively, making people look thin. Intellectuals are mostly of this size, so we should pay attention to strengthening exercise.
In addition, people who have been seriously emaciated for a long time should go to the hospital for physical examination while taking measures such as strengthening nutrition and doing more exercise to eliminate possible diseases in the body. Common diseases leading to emaciation include intestinal parasites, long-term active tuberculosis, anemia, diabetes, hyperthyroidism, malignant tumor, pituitary hypofunction and some metabolic diseases.
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Whether adults are underweight can be evaluated by "body mass index". Asians have a body mass index of 18.5-22.9, and a body mass index below 18.5 is too light. Body fat percentage also needs to be evaluated. If the male adipose tissue is below 14% and the female adipose tissue is below 17%, it is low.
The best way to gain weight is to start from the roots.
1 find the cause and prescribe the right medicine.
If you want to gain weight successfully, you must first understand the reasons for your low weight, so that you can prescribe the right medicine.
Hereditary thinness: If all family members are thin, underweight may be hereditary, and the natural metabolic rate is high, even if they eat too much, they will not get fat.
Environment-driven: Work stress, noisy eating environment and unpalatable food may all affect appetite, leading to insufficient food intake.
Overconsumption: People who spend a lot may also be the reason for being thin.
For every 3,500 calories your body consumes, you gain a pound. For example, if a person who eats 2000 calories a day wants to gain weight, his daily calories will increase to 2500 calories, and he will gain a pound in a week.
2 components do not reduce the lifting heat.
It is not easy to get an extra 500 calories from just one or two foods. Therefore, we should try our best to consume extra calories without changing the amount of food, such as eating bread coated with peanut butter or fruit, adding egg flowers to soup, adding more sugar and milk to milk tea, and adding olive oil or shredded cheese to western salad. Protein should be the main way to increase calories, and properly supplement high-quality fat.
But eating more snacks, such as potato chips and soft drinks, can't provide vitamins and minerals, and a lot of fat is easy to produce satiety, which may be counterproductive and affect the appetite for dinner.
Eat less and eat more, always have snacks.
Many underweight people have a small appetite and can't eat much at a meal. Therefore, people who gain weight should eat more to get more calories. Besides three meals, you should eat nutritious snacks or drinks in the afternoon, before going to bed or even before lunch. Busy people, who can't spare time to make nutritious snacks, might as well choose high-nutrition drinks, such as milk and soybean milk. Instead of water and tea. There should be some biscuits, bread and a cup of milk or soybean milk in the office, which is already a nutritious snack.
Drink more high-protein drinks.
Milk is nutritious, contains high-quality protein, and also provides calcium, phosphorus and vitamins. People who gain weight should drink two glasses of milk every day. If you don't like milk, you can eat cheese or cheese. There are also some nutritious milk on the market. Consumers can choose by themselves, but they should read the food label carefully and pay attention to the quantity and the calories provided per cup. At the same time, you can make your own high-energy milk, such as adding extra milk powder to the milk to get extra calories. People with gastrointestinal discomfort may not be able to accept dairy products, and high-calcium soybean milk with sugar can be used instead.
Snacks and drinks suggestions
High nutrition snacks: banana peanut butter sandwich, fruit peanut butter chocolate rack, milk pudding, glutinous sugar water, fresh fruit tofu, fresh fruit cheese.
Highly nutritious drinks: banana milk, chocolate milkshake, calcium-added soybean milk, self-made high-energy milk (fresh milk 1 cup +2 tablespoons skim milk powder), nutritious milk.
5 Drink soup and eat "soup residue"
Most soups in China are low in calories. If you don't eat "soup dregs", the nutritional quality will be even lower. Eating soup before meals may lead to satiety and affect appetite. Therefore, it is not advisable to drink too much soup before meals, and it is best to drink a bowl after meals. People who like to drink soup can make styles that are easy to eat even "soup dregs", such as soup, especially high-protein "soup dregs", such as meat, tofu, eggs and so on.
Suggestions on high nutrition soup
Millet bean curd soup, West Lake beef soup, egg-free lean broth, free cream soup (with low-fat milk).
Muscle exercise helps to gain weight.
Increasing the body's muscle mass, not simply increasing the body's fat, is the ideal fattening. Increase muscle instead of fat, and your body will get stronger and stronger. Simply by increasing food intake without exercise, the body tends to accumulate adipose tissue, not muscle. Therefore, when starting the weight gain plan, we should make a set of exercise plan, especially do more muscle exercises, such as lifting dumbbells, to effectively increase the body muscle mass. In addition, exercise can relieve stress and increase appetite, which is most suitable for people whose appetite is affected by stress.
Finally, in a comfortable environment, playing melodious music and having dinner with relatives and friends will help to stimulate appetite. And this weekend, let go of work and chores, keep a relaxed and happy mood and enjoy the food!
If you really don't know how to eat to gain weight, you may wish to refer to this menu and change your application. But remember, the weight gain rate is "half a kilogram every two weeks", so don't make yourself too fat at once!
Breakfast: You must eat to be energetic!
People who like western tastes:
1. Now squeeze a glass of orange juice.
2. A glass of low-fat milk
3. Pancakes filled with syrup, jam and cream.
People who like China taste:
1. A bowl of preserved egg lean porridge or millet porridge.
2. A cup of soybean milk or rice milk.
Step 3 boil eggs
Snacks in the morning: help the body store energy.
Choose one of the following foods: raisins, drupes, peanuts and bananas.
Lunch: Eat happily to get fat!
People who like western tastes:
1. An apple
2. A glass of low-fat milk
3. A sandwich
4. A box of lettuce salad
5. A high-fiber biscuit
People who like China taste:
1. A kiwi fruit
2. A cup of yogurt
3. A bowl of rice or noodles
4. Cook vegetables.
5. A high-fiber biscuit
Afternoon snacks: Don't let your stomach get hungry.
Choose one of the following foods: a milkshake, some high-fiber biscuits, stewed vegetables or a tea egg.
Dinner: Try to eat on time.
It is best to eat with family or relatives. Sweet feeling will make meat grow faster!
1. A cup of freshly squeezed juice.
2. Ice cream or yogurt.
3. Lettuce salad or fried vegetables.
4. A bowl of rice or noodles
5. A portion of lean meat or fish.
6. Have some pineapple, papaya or tomato after dinner.
Midnight snack: Try to eat two hours before going to bed.
Spread jam, peanut butter, cream and garlic sauce on toast. Drink another bowl of broth, milk or soybean milk. Just eat something and you won't be too full to sleep. After supper, brush your teeth, rinse your mouth and floss before going to bed!
The world is really unfair. So many people try their best to lose weight, but girls try their best to gain weight. My common sense about obesity is: eat something before going to bed, and eat cold drinks whenever you want, so you won't get fat? I want to be too thin to hate. I am so hungry that I want to eat my tongue. I feel sorry for them. You are happy too. But health is the most important thing. I wish you good health.
Eating anything will not grow muscles, because muscles will not grow naturally without strain, which is what we call muscle gain. The only way is to make muscles tired by anaerobic exercise, so that muscle glycogen is consumed to a certain extent, and then to repair and supplement muscles by ingesting protein, amino acids and other substances.
For example, if you work alone and let you work for two people, you will definitely be exhausted on the first day. Then the next day you ask one more person to help you, and then you can do it. On the third day, you will ask two more people to help you. Muscles are like this. If you don't reach the fatigue limit, you won't grow. Moreover, the so-called growth is not extra muscle cells, but strained muscles.
I suggest you do more exercise and take part in fitness if possible. Pay attention to study nutrition.
Eating vegetables correctly will help you grow muscles.
If you want to gain muscle, you must first increase the intake of vegetables in your diet. Low-calorie vegetables can provide many nutrients lacking in daily diet, such as cellulose, vitamins, minerals and phytochemicals.
In fact, most bodybuilders know that vegetables play an important role in their diet, but for various reasons, many of them still lack vegetables in practical application. First of all, bodybuilders only pay attention to protein, so that they ignore other nutrients. Once the exerciser consumes one gram of protein per pound of body weight every day as required, plus enough complex carbohydrates, it is difficult for him to eat anything else. Secondly, vegetables are relatively troublesome to cook, which makes exercisers often ignore and comfort themselves that they are eating well enough.
Our latest conclusion is that if you want to achieve the best health level and make the greatest progress in sports, you should eat at least two cups of vegetables (about two small bowls) every day. This is helpful to improve the immune system function, improve digestion ability and stabilize the energy level in the body, which all play an important role in the recovery and growth of the body.
Obtaining cellulose from vegetables
Almost all vegetables are rich in cellulose, which is an indigestible carbohydrate and an essential nutrient for bodybuilding that is often neglected. It will not bring extra heat to the body and is very good for muscle growth. Its function is reflected in two aspects. First of all, make carbohydrates enter the body at a slower speed, and keep the blood sugar level in the body at a certain level. If the blood sugar level is unstable, the body will release a lot of corticosteroids, which are metabolic hormones, which will not only break down muscles, but also increase the difficulty of recovery. Secondly, cellulose can help the absorption of amino acids. Can keep the intestinal wall clean and improve the working efficiency. At the same time, it is beneficial to protein's absorption.
Get vitamins and minerals from vegetables
Every vigorous bodybuilder needs to take in a lot of vitamins and minerals. Unfortunately, many people think that only multivitamins and mineral supplements can meet the needs of the body. These supplements do have a certain effect, but they cannot replace the basic position of natural food in the whole diet structure. You need to supplement enough vegetables, which contain complex ingredients to help the absorption of vitamins and minerals. These complex ingredients can also promote the absorption of vitamins and minerals in meat, grains and even sports supplements. Bodybuilding nutrition is not just a few simple numbers, nor a simple superposition of calories, carbohydrates, protein and fat. A good nutrition plan will not simply focus on the main nutrients. Some minor ingredients can play an unexpected role in further improving muscle recovery and growth.
Get other benefits from vegetables
The latest scientific research confirms that vegetables contain lycopene, phytochemicals, antioxidants, carotenoids and sulfur compounds, which play an important role in many metabolic processes, including immune support. Muscle recovery can not be separated from the strong support of the immune system. If the immune function declines, not only will recovery be affected, but muscle growth will also slow down. No matter how high the calories and protein intake are, it won't help. Therefore, whether it is known or unknown, you should supplement enough vegetables.
Eat all kinds of vegetables
Many bodybuilders only eat one or two vegetables, usually spinach or broccoli. This is much better than not eating or just eating a little, but if we further increase the variety, the effect will be better. Add all the vegetables you like, even some vegetables you don't know much about, to your diet. Such as asparagus, broccoli, cabbage, mung bean sprouts, mushrooms, onions, peppers (in various colors), spinach, pumpkins and so on.
Must meet the minimum intake
Eat at least two cups of vegetables every day and divide the total into three or more meals. It's a good idea to mix vegetables with meat.
For example, you can eat broccoli first, then cabbage, and finally mung bean sprouts. Store some vegetables in the refrigerator in advance for later use. You can also eat several different vegetables together, or buy pre-mixed frozen bags. This helps to reduce cooking time and increase the variety of vegetables.
Let vegetables help you shape.
If you are restricting your diet, eating enough food and reducing your calorie intake, vegetables can help you. In the meantime, increase the intake of vegetables to 6 cups a day. When the calories are greatly reduced, the intake of important vitamins and minerals is likely to be affected. At this time, low-fat vegetables can solve your urgent needs. They can relieve your hunger and prevent you from eating foods you shouldn't eat.
Let vegetables promote exercise
Some vegetables, such as cauliflower and cabbage, can play an anti-estrogen role because they contain phytochemicals. This is very useful for bodybuilders, because low estrogen level helps to reduce body fat and water retention and improve testosterone level. Therefore, in daily exercise, you should eat vegetables regularly, and when you exercise excessively or feel tired, you should increase your intake accordingly.
Make vegetables more delicious
Many people don't like to eat vegetables unless there is a cooking method to make them more delicious. After the season, you can fry in olive oil, add some sauce, put some low-fat cheese, or add salad dressing. Some low-calorie condiments can be added during diet control.
green diet
If your exercise plan doesn't achieve the expected results, you should consider adjusting your diet. Eating more vegetables is one of the common adjustment methods. Compared with protein, the role of vegetables in bodybuilding may not be as significant as that of protein and carbohydrates, but it can play some roles that protein can't.
Eat lean meat, beef, fish, chicken and other high-protein foods, and prohibit direct intake of fat!
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