1 Find the cause and 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, haw syrup, fresh fruit tofu flower, 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!