1 food fattening mode:
Choice of food types: There is a special food choice. Generally speaking, there is a principle, that is, high fat, high calorie and high protein (referred to as "three highs"). In fact, you don't have to worry that eating these three highs will cause the usual "three highs". As long as you master the degree, there is no problem at all. So which foods have these three high functions? Generally speaking, there are high-calorie things such as whole milk, meat, poultry, eggs, nuts, chocolate and snacks. In fact, there is a more effective way, that is, ask your friends who love to lose weight if you want to eat what they are most afraid of.
2 choose the time to eat: in fact, the time to eat is also very particular about gaining weight. Generally speaking, eating more at night is easier to get fat than eating moderately. Because we usually don't exercise after dinner at night, we just lie in bed and let our bodies absorb these nutrients as much as possible, because there is no energy lost because of exercise at this time. This is why people tend to get fat.
3 Choose the number of meals: Under normal circumstances, it is three meals a day, but for the special purpose of gaining weight, we can change our habits, that is, four, five or even six meals a day (it is necessary to make some sacrifices in order to achieve our goal). And it should be concentrated in the afternoon and evening, and the effect is the best.
4 Choose how to eat: There are many ways to eat, such as frying and frying. For snacks, we can choose to eat alone, mix, walk, lie down and play ... Let your whimsy play to the fullest, in a word-eat, but we are not foodies, we eat with goals, pursuits and idealism.
Five ways to fatten drinks: there are also principles for drinking drinks, that is, high calories and high energy. Generally speaking, there are the following kinds.
6 carbonated drinks
7 juice
8 cups of hot cocoa
9 whole milk
Other fattening methods:
Exercise fattening method (you are not mistaken): exercise fattening method? That's right, it's the exercise fattening method. Can't exercise lose weight? Yes, running can lose weight, but running can also gain weight, increase healthy and powerful muscles and reduce heavy and useless fat, which is not contradictory. I believe you have begun to gain weight after eating and drinking above, but are you healthy? It's hard to say, you'd better do some exercise to eliminate the unhealthy factors caused by weight gain and make your fat life healthier. There are many ways to exercise, such as walking, running, playing ball games, swimming and so on. But we should pay attention to one problem, that is, the amount of exercise should be small, because if the amount of exercise is large, the weight loss results will be in vain. As the saying goes, don't let your plan to gain weight fail because of exercise.
Sleep fattening method: this method is understandable. In fact, we just need to refer to the living habits of the second brother. They eat and sleep every day and then become so fat. If you don't get enough sleep, even if you can get fat, it's unhealthy. Therefore, in the process of weight gain, it is necessary to ensure adequate sleep, which is not only for your health, but also conducive to your weight gain.
Medication and fattening methods:
Of course, there are other ways to gain weight, such as using fattening drugs. I don't advocate this way. What is too simple and easy to get is often not the best. If you want to gain weight healthily, you must make some practical efforts. If you want to gain weight through these opportunistic methods, you may lose more than you gain.
Matters needing attention
Of course, if you want to gain weight, the most important thing is to achieve your goal through diet. Others are for reference only.
It is risky to gain weight, so the method should be cautious.
2 What principles should be grasped in fattening diet?
First, ensure enough heat. If thin people want to gain weight, the most fundamental thing is to ensure that the heat is "greater than the output". Because the calories consumed by human body mainly come from staple food (such as rice and noodles), fat and protein, we should eat three meals first.
Second, eat less and eat more. If you only eat three meals, you must eat a lot to gain weight, which is undoubtedly a problem for people with thin stomachs. And most thin people have weak gastrointestinal function. Eating too much at a 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. Therefore, the number of meals per day should be changed to 5 ~ 6 meals, with breakfast, lunch and evening as the main meals, and appropriate meals should be added.
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 these synthetic hormones. 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, or eat some high-protein food or dessert.
Fourth, choose food reasonably. Traditional Chinese medicine believes that emaciation mostly belongs to yin deficiency and heat constitution. Thin people's diet is best to nourish yin and clear heat. In addition to choosing foods rich in animal protein, you can eat more soy products, vegetables and fruits. Choose other foods with cold taste, such as black fungus, mushrooms and bitter gourd.
What is the pharmacological action of fattening?
Pharmacology of fattening: Chinese medicine believes that weight loss is mostly caused by low spleen and stomach function and insufficient qi and blood. Spleen is the foundation of the day after tomorrow and the source of qi and blood biochemistry. The spleen and stomach are healthy and full of qi and blood, so the muscles are full and the limbs are strong. On the contrary, the body is thin and the limbs are weak. Traditional Chinese medicine is generally combined by regulating absorption, digestion and supplementing nutrition. There is a difference between "fattening drugs" and strengthening the stomach, because strengthening the stomach is to promote digestion, and the key to thinness is that the gastrointestinal absorption capacity is not sufficient. If the stomach can't absorb and ingest the nutrients in food well, it will appear that eating too much will not make you fat. Therefore, before the gastrointestinal absorption capacity is improved, the use of any nourishing ingredients will definitely have little effect. And some nutritional preparations are actually amino acids and protein powder, but do you think you are really thin due to malnutrition? There is also a low energy intake in the body, and eating some nutritional preparations will not be absorbed by the body, which is also nonsense. Many fattening drugs on the market are certified by national authorities, so consumers must be cautious to avoid being misled by false advertisements.
The first step is to increase the intake of various minerals (vitamin E, vitamin D, vitamin B3, vitamin C and other effective substances) needed by the human body in the internal environment. Through the comprehensive promotion of human essence, blood, qi and blood, it can comprehensively promote digestion, enhance intestinal absorption, promote the better combination of spleen, stomach and intestines and absorb various substances needed by the human body, improve the effects of sleep, two-way regulation and balanced absorption, make the body gain weight and restore a plump and healthy standard posture. [1] Step 2: Enrich blood, essence, qi, essence, and qi: Chinese medicine in the motherland believes that weakness is caused by low function of the spleen and stomach and deficiency of qi and blood, and the spleen is the foundation of the day after tomorrow. The spleen and stomach are healthy and full of qi and blood, so the muscles are full and the limbs are strong. Pure plant fattening drugs are purified by "A/A" extraction technology, and various biological enzymes rich in lysozyme, histamine, peptide kinase and lecithin are extracted from pure plants. Invigorate spleen and stimulate appetite, activate the absorption function of gastric mucosa, promote digestion, fully absorb food and nutrition, open up the communication channel between spleen and stomach, and restore the hematopoietic and qi-regulating functions of spleen. Pure plant-based fattening drugs make use of the essence of innate qi and blood to make up for the deficiency of acquired. By improving the essence, qi and blood of the body as a whole, they can quickly restore weight gain (weight gain) for those who are born emaciated, emaciated after illness, malnourished, obese and thin. [1] The third step has the functions of comprehensively promoting digestion, enhancing intestinal absorption, improving sleep, bidirectional regulation and balanced absorption. Fundamentally and thoroughly relieve the causes of emaciation, and have a definite therapeutic effect on various symptoms such as being thin, extremely thin, overeating but not fat, picky eaters, anorexia, and poor sleep. (1) picky eaters and anorexia (2) Eating too much does not make you fat: the main reason is that the absorption function of gastrointestinal tract is poor, and the nutrients you eat can't be well absorbed and utilized. Even eating a lot of ginseng supplements will not help to improve your physique. (3) Insufficient sleep: Due to the pressure of work, family and life, poor sleep for a long time and poor rest quality lead to excessive physical exertion, and the energy absorbed every day is less than that consumed in the body, and various nutrients cannot be converted into fat cells, forming various pathological constitutions such as being thin and extremely thin. (4) Hereditary emaciation: Hereditary emaciation, also called familial emaciation, is the cause of familial emaciation. From a medical point of view, the main reason is that the nutritional intake of the spleen, stomach and intestines is lower than the nutrients consumed by the body, and there will be cases where you eat too much and don't get fat. (5) Asymmetrical thinness of limbs, also called local thinness. The main reason for local thinness is poor absorption capacity of gastrointestinal function. All kinds of substances needed by the human body absorbed and ingested by the stomach can not be effectively transmitted to the viscera, resulting in uneven nutrition supply in various parts of the body and disharmony between local limbs and body limbs.
How to exercise to gain weight?
The real concept of "weight gain" is to increase muscle and weight, not just weight gain. Therefore, in addition to the above dietary adjustments, people who are thin should also actively participate in moderate exercise, which is of great benefit to reshaping their bodies. However, I would like to remind thin friends that increasing the metabolic rate of the body is an effective method, but paying attention to excessive exercise will lead to the rapid loss of nutrients in the body. So the suggestion is to do some aerobic exercise, such as jogging and brisk walking. , so that the figure is symmetrical and stalwart. Weak people may wish to choose jogging, table tennis, swimming, push-ups and other small sports first, and then go to the fitness center to exercise some bodybuilding equipment with a large amount of exercise, which is conducive to local muscle shaping and physical recovery. In daily life, you can do the following "stomach-strengthening exercises" at your convenience: lie on your back on an empty stomach, straighten your legs naturally, take a deep breath, bend your knees upwards, hold your legs with your hands, and make your thighs stick to your abdomen as much as possible. After a few seconds, relax your legs and let them return to their original state. Do it five times. Weight gain is to increase the weight of muscles. After increasing muscle mass, weight gain has the following benefits: 1. Improve basal metabolic rate, help burn excess fat, and prevent cardiovascular diseases caused by a large increase in fat when gaining weight. 2. Enhance muscle strength and endurance, and reduce fatigue in daily life and work. 3. When the muscles around the chest and abdomen increase, it can support the spine and reduce the occurrence of backache. Increasing muscle mass is the weight gain that is in line with physical and mental health.
5 What are the taboos for gaining weight?
1. Eat less pickled foods: These foods contain a lot of salt and some carcinogens, which will prevent thin people from gaining weight and should not be eaten more.
2. Eat less fried food: because this kind of food is not easy to digest, it will increase the burden on the digestive tract. Eating too much will cause indigestion, indigestion of gastrointestinal function, and lead to weight loss.
3. Regular diet: Studies show that eating regularly and quantifying regularly can form conditioned reflex, which is beneficial to the secretion of digestive glands and the absorption of gastrointestinal tract, thus achieving the purpose of food fattening.
4. Eat less cold and irritating foods: Cold and irritating foods have a strong stimulating effect on the mucosa of the digestive tract, which is easy to cause diarrhea or inflammation of the digestive tract, leading to a decline in the absorption capacity of gastrointestinal functions, thus preventing food from gaining weight.
5. Appropriate temperature: The temperature of the diet should be "neither hot nor cold", otherwise it will hinder weight gain.
6. Regularly quantify: every meal should be moderate, three meals a day. At the specified time, you should take the initiative to eat whether you are hungry or not, so as to avoid the influence of hunger or satiety on the fattening effect.
7. Drinking time: The best drinking time is on an empty stomach in the morning and 65,438+0 hours before each meal. Drinking water immediately after a meal will dilute the gastric juice, and soaking in rice will also affect the effective absorption of nutrients in food by the gastrointestinal tract and the effect of fattening.
8. chew slowly: reduce the burden on the stomach. The more times food is chewed, the more saliva is secreted, which has a protective effect on gastric mucosa, is a good way to improve gastrointestinal malabsorption, and will also help to gain weight.
9. vitamin c supplementation: vitamin c has a protective effect on the gastrointestinal tract. Maintaining the normal content of vitamin C in gastric juice can effectively play the role of the stomach, protect the stomach, enhance the disease resistance of the stomach, and realize the full absorption of the gastrointestinal tract. Therefore, it is necessary to eat more fruits and vegetables rich in vitamin C, and digest and absorb nutrients to gain weight more effectively.
10. Avoid irritation: don't smoke, because smoking makes the blood vessels in the stomach contract, which affects the blood supply of gastric parietal cells while increasing weight, reduces the resistance of gastric mucosa and induces stomach diseases. You should drink less and eat less spicy food such as peppers.