Recipe: porridge, milk, eggs.

Reason: Porridge is easy to digest, and cowboys and eggs are helpful for protein's supplement. Milk can also be replaced by orange juice, which can supplement more abundant vitamin C and make your spirit better.

Extra meal at 9 o'clock

Recipe: Half an apple.

Reason: Apple is a low-calorie and crude fiber fruit, which helps to eliminate hunger. Because it is close to lunch time, half an apple is enough.

1 1: 30 lunch

Recipe: rice (70g), fish (100g), shrimp (80g) and vegetables (100g).

Reason: Fish and shrimp are high-protein and low-calorie foods. Vegetables provide satiety, and rich dietary fiber also helps digestion.

15: 00 for dinner

Recipe: black coffee (350 ml)+whole wheat bread (2 slices) or a banana.

Reason: Black coffee is good for heart function and contains no fat, so it is a rare drink in rapid weight loss training. It should be noted that if you choose whole wheat bread with coffee, you should avoid eating bananas.

17: 30 dinner

Assorted fat salad

Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, a small amount of peas.

Practice: add vinegar or vinegar juice and mix together. Never use salad dressing, the heat is too high.

Reason: A mixed fat salad can completely meet the nutritional intake of a dinner. It is recommended that ingredients should not be cooked with cooking oil. Boiling, steaming and stewing are all good methods.

2 1 order a snack

Recipe: low-calorie fruit.

Reason: People who are used to sleeping late should not burden their stomachs before going to bed. If they choose low-calorie fruits, they will feel full and don't have to worry about gaining weight.

Many thin people will gain weight through fitness, but to gain weight, it is not enough to practice alone, and more efforts must be made in diet. Is there an authoritative diet for fitness and weight gain? Yes! Here is a fitness instructor's weight gain and muscle gain recipe. Thin man, write it down quickly and remember the four basic principles of thin man's fattening diet.

Here's another menu:

7: 00 -8: 00 breakfast

Carbohydrate: a loaf of bread, steamed bread, flower rolls, or rice and noodles can be used (in large quantities).

Protein: One cup of protein powder and two egg whites.

Lipid nuts: 2 walnuts

Vegetables and fruits: bananas or apples.

Nutritional supplements: good pills

/kloc-add meals around 0/0.

Carbohydrate: A slice of bread or a steamed potato.

Protein: one egg white and one protein milk.

Vegetables and fruits: bananas or kiwis.

/kloc-lunch around 0/2 o'clock

Carbohydrate: A big bowl of rice, noodles or jiaozi or rice noodles will do.

Protein: Beef, liver, chicken, fish, tofu and seafood are all acceptable (braised, stewed and steamed).

Lipid nuts: a handful of cashews

Vegetables and fruits: kelp, day lily, cauliflower, mushrooms, sweet peppers, bean sprouts and spinach.

15 points meal

Carbohydrate: a piece of bread or a corn cob.

Protein: one egg white and one protein milk.

Fruits and vegetables: bananas or oranges?

18 dinner

Carbohydrate: A big bowl of rice or noodles will do.

Protein: Fish, beef, chicken, tofu and seafood are all acceptable (preferably stewed and steamed).

Lipid nuts: 2 walnuts

Fruits and vegetables: same as lunch.

2 1 integral meal

It's almost the same as 10.

Four basic principles should be grasped in slimming and fattening diet.

First, ensure enough heat.

If thin people want to gain weight, the most fundamental thing is to ensure calories? Income exceeds output? . 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 kilograms as an example, the daily calorie demand is about 2400 kilocalories, and to gain weight, the daily calorie supply per kilogram of body weight should reach at least 50 kilocalories. If a man weighing 60kg wants to gain weight, he should consume at least 3000 kilocalories a day. Because the key to human calorie intake comes from staple foods (such as rice and noodles), fat and protein, we should eat three meals first.

Second, eat less and eat more.

Let's take a man weighing 60kg as an example. He should consume 3000 kilocalories. If he only eats three meals, then his average meal should be above 1 kg. This is undoubtedly a problem for people with thin stomachs. And thin people generally 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 lead to indigestion, which is counterproductive. However, the interval between meals is long, which makes it difficult to supply calories and nutrients continuously and timely, and it is very 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 demand for calories.

Third, eat scientifically before going to bed

Sleeping at night is a period when synthetic hormones such as human growth hormone and insulin are exuberant, which is very helpful for promoting protein's anabolism and promoting the growth and development of the body. High-quality sleep is very helpful for the secretion of the above synthetic hormones, so don't ignore the role of sleep. The most effective way is to drink a cup of sweetened milk or 1 bowl of warm millet porridge 30 minutes before going to bed, and you can also eat some high-protein foods or desserts, which can not only make you sleep well, but also stimulate the secretion of insulin in moderation, which is very helpful for promoting the synthesis of protein and fat.

Fourth, choose food reasonably.

From the perspective of traditional Chinese medicine, emaciation is generally a constitution of yin deficiency and heat, so-called? How hot is the thin man? Which 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 livestock meat, poultry meat, milk, eggs and fish, you can also eat more soy products, red beans, lilies, vegetables and fruits. Other cold foods, such as tremella, auricularia auricula, bitter gourd, mushrooms, peanuts, celery, walnuts, sesame seeds, mung beans, eels, turtles, rabbit meat, loach, duck meat, watermelon, pears, etc. , can be selected according to personal taste.

Eat less spicy food, such as pepper, garlic, ginger, onion, shrimp, crab and other foods that help to disperse fire; Eat less sour and cold food, such as hawthorn, sour plum, orange, lemon, vinegar, lettuce and so on. There are also fiber-rich and indigestible foods, such as leeks, celery and high-fat foods. Because it is easy to make people feel full and reduce their food intake, they should also eat less.