2. Eat three meals regularly. Avoid eating snacks one hour before meals for three meals, so that the stomach can develop normal operation habits, and avoid eating snacks one hour before meals, so as not to affect appetite and the intake of dinner. Even if you gain weight, you should take three meals as the main source of nutrition and calorie intake. If you want to strengthen the effect of fattening, you can consider adding two more meals between three meals. As for the added food content, foods with less fat, protein and high starch content are better, such as drupe, natural grains with light taste!
3. It is very important to reasonably distribute the intake ratio of three meals. Because breakfast was the first meal after dinner last night, the proportion of food intake should not be just casual. In principle, the proportion of three meals should be similar, and its distribution ratio should be:
Breakfast accounts for 25 ~ 30% of the total calorie intake in the whole day;
Lunch accounts for 30 ~ 35% of the total calorie intake in the whole day;
Dinner accounts for 25 ~ 30% of the total calorie intake in the whole day.
4. The three meals are rich and varied, and the nutritional balance should ensure a balanced nutritional intake. The best way is to take rice as the staple food, which can be matched with five kinds of food: fish, meat, vegetables and beans. So this eating habit is definitely better than western-style diet. People who like to eat only sandwiches and hamburgers should correct your eating habits as soon as possible!
5. Moderately increase fat intake. As mentioned earlier, "thin people make more fires", so eating fried food not only can't get the fat needed by the human body, but will add fuel to the fire, and it will hinder the secretion of gastric acid and cause a burden to the stomach. Cream and pork belly are good choices. As long as it does not cause indigestion symptoms such as diarrhea and bloating, it is suitable for you to ingest. Be careful if you want to gain weight!
6. Eat more minerals "zinc" and "zinc" widely exist in milk, lean meat, oysters, clams, mushrooms, pumpkin seeds, beans, walnuts and other foods!
7. Don't drink soup or drinks while eating. Soup or drink will dilute stomach acid, cause bloating and affect food intake!
8. Concentrate on eating and multitasking, which often makes people unconsciously overeat or do things rashly. Those who want to gain weight should concentrate on eating!
9. A small amount of sweets will quickly turn into fat after meals, so people who want to gain weight can drink a bowl of red bean soup after meals from today!
10. Don't eat too many midnight snacks. It is suggested that people who want to gain weight can drink a cup of hot milk with sugar half an hour before going to bed, which can accelerate the transformation of protein and sugar into fat!
1 1. Meat supplement is the fastest in winter. Because of the high calorie consumption in winter, it is particularly easy to be hungry, and the human body is easy to store subcutaneous fat spontaneously, with a wide appetite and excellent absorption. As long as the tonic is strengthened, most thin people who want to gain weight can achieve their goals. But if you don't eat or drink, you can't achieve the purpose of raising meat!
12. Don't eat cold and raw food. "Thin people burn more", so I especially like to eat cold food. However, after cold food enters the human body, it will cause gastrointestinal emergency contraction and food stagnation, which will easily lead to abdominal distension and stomach pain. People with weak spleen and stomach may also have diarrhea!
13. If you want to gain weight or grow taller, you must fully grasp the sleep period, because adequate sleep can improve the synthesis and utilization of body fat and protein. Therefore, people who have the habit of staying up late, if they want to gain weight, must first adjust their biological clocks and go to bed early, so that adequate sleep will help them gain weight!
14. Moderate exercise can strengthen the body's metabolism, promote appetite and make your appetite open; However, most thin people have spleen deficiency and fire, and spleen deficiency cannot produce fluid. Too intense exercise will aggravate the phenomenon of insufficient body fluids, which will make you thirsty and angry, but will completely lose your appetite. So people who want to gain weight should exercise moderately. Don't think that strenuous exercise will give you an appetite. This is a wrong idea!