But on the other hand, why be fat? "How many people do you want to piss off? 》
How can people eat to get fat? That's not easy. Eat more and exercise less, and gradually increase the amount of each meal, and you will get fat.
The human body can gain weight at 1 and must consume 500 kilocalories a day. When the human body consumes more calories than it does, it can have extra calories for the growth of muscle and adipose tissue. Studies have shown that under the condition of constant weight, intake and consumption of calories are equal. At this time, on the basis of the same diet and consumption, the extra intake of 3500 kilocalories can increase the body weight by about 1kg. The scientific and healthy way to gain weight is to distribute the extra 3500 kilocalories to 1 week, that is, supplement 500 kilocalories every day, and control the weight gain to 1 kg. 2. The distribution of calorie intake must be scientific. The calorie intake of human body mainly comes from protein, carbohydrate and fat, all of which can produce calories, but they cannot replace each other, otherwise it will be harmful to health: too much carbohydrate and too little fat will increase the burden on the stomach; If there is too much fat and too little carbohydrate, it may cause obesity and cardiovascular and cerebrovascular diseases; Too little protein will inhibit growth and reduce the body's resistance ... So their intake must be in a scientific proportion: about 50% ~ 60% of the body's calories should come from carbohydrates, about 20% from protein, and the rest from fat-this proportion can increase "weight"-feel firm, not "fat"-feel puffy. Therefore, increasing calorie intake does not mean that you can eat and drink without fear, and you can't eat any snacks casually, because the goal is to increase your "weight"-feel firm, not "fat"-and feel puffy. Foods with high fat content, such as fried food, fat meat and sweets, should be avoided. Second, in the process of weight gain, we should pay attention to the following points: 1 and "weight gain" are not equal to "weight gain". As the name implies, "gaining weight" means increasing the proportion of adipose tissue in the body, and its significance includes not only the increase of adipose tissue, but also the increase of muscle tissue. Human body weight comes from bone, muscle, fat, viscera and water, and only fat and muscle can increase reasonably. The significance of healthy weight gain should focus on muscles. When fat increases beyond a certain proportion, it will have a series of adverse effects on the body, and the most direct relationship is cardiovascular disease. There are three main factors in how to gain weight healthily: reasonable diet, scientific training and regular life. However, these three sentences are really easier said than done. Many people really can't do it. 2. Exercise of the weight gainer The exercise of the weight gainer must first be distinguished from the exercise of the fat reducer. Those who lose fat are mainly aerobic exercise, while those who gain weight are mainly strength exercise. Aerobic exercise is only an auxiliary function and does not need to be done often. Strength training has a very obvious effect on increasing muscle proportion. With the help of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, supplemented by diet, muscle construction can be realized. 3. A high-protein and high-calorie diet is definitely the first choice for healthy fatteners. It is also important to eat less and eat more, supplement digestive enzymes and increase the digestion and absorption rate of food. Protein: Choose excellent protein, especially animal protein, because the composition of animal protein is closest to human protein, and the utilization rate is the highest. Such as eggs, milk, meat, seafood, etc. If the intake of plant protein and essential amino acids is limited, a variety of combinations are needed to complete the task of supplementing protein. The only plant protein containing a full range of amino acids is soybean protein. However, there are soybean isoflavones in soybean protein, which are estrogen-like, which will hinder the secretion of androgens that contribute to muscle growth. It is not recommended to choose! Sugar: The choice of sugar is very important for muscle exercisers. Sugar provides the body with the necessary calorie intake, as well as the necessary seasoning for fat burning and protein synthesis. The preferred sugar is rice, potato, sweet potato, pumpkin, taro and so on. The daily intake of sugar should account for more than 40% of the total calorie intake. 4, diverse diet: If you want to gain weight, you must first gain weight scientifically and gain weight for health. Besides a balanced diet, you should also 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. Many thin people like to spend the night, always play all night, and have to go to work the next day, which seriously affects the quality of sleep, so it is strange not to be thin. Personal mental health should also be paid attention to. Tension and pressure at work, obsession with small things in life, and "crazy" study or work beyond human load will make people thin. On the contrary, a happy mental state and harmonious interpersonal relationship will help you gain weight. Fat: It should be mainly monounsaturated fat, mostly from plants, which can lower cholesterol. Such as seed oil, soybean oil, olive oil, etc. There are also some essential fatty acids, which come from the deep sea, and the human body also needs deep-sea fish oil for absorption. 5, dietary advice: total fat
How can we eat fat and diversify our diet?
If you want to gain weight, you must first gain weight scientifically and gain weight for health. Besides a balanced diet, you should also 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. Many thin people like to spend the night, always play all night, and have to go to work the next day, which seriously affects the quality of sleep, so it is strange not to be thin.
Personal mental health should also be paid attention to. Tension and pressure at work, obsession with small things in life, and "crazy" study or work beyond human load will make people thin. On the contrary, a happy mental state and harmonious interpersonal relationship will help you gain weight.
How to gain weight by eating a fat diet: let the diet that is good for you be everywhere. Besides dinner, we should also eat some snacks in moderation. Usually, you may wish to put some snacks with a certain amount of calories within reach, such as biscuits, raisins, mung bean cakes, sausage bread, whole milk powder, lux, chocolate and so on. Eat if you want. Eating with oranges, oranges and other fruits, or adding juice to whole milk powder, can help the body consume more calories. Avoid eating foods that are irritating, easy to produce gas and have too much crude fiber, because such foods are easy to make people feel full and reduce their food intake. Appropriate vitamins and trace elements can be supplemented when necessary; Or take some Chinese patent medicines for regulating the spleen and stomach, such as hawthorn pill and Zhusha Yangwei Pill. Don't eat too much at night, otherwise it will increase the burden on the stomach, which is not good for health and sleep, and is also bad for bodybuilding. Pay attention to control the intake of fat, and don't eat too much fatty food for short-term fattening effect, which will not only cause weight gain, but also cause diseases such as coronary heart disease. Some fattening products in the health care products market are generally uncertain and should be carefully selected.
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, making the thin body strong. Thin people with weak gastrointestinal function can choose the liver of chickens, ducks, fish and sheep to eat. In addition, fish is easy to digest and absorb.
If you want to gain weight, you must first gain weight scientifically and gain weight for health. Besides a balanced diet, you should also 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. Many thin people like to spend the night, always play all night, and have to go to work the next day, which seriously affects the quality of sleep, so it is strange not to be thin.
Personal mental health should also be paid attention to. Tension and pressure at work, obsession with small things in life, and "crazy" study or work beyond human load will make people thin. On the contrary, a happy mental state and harmonious interpersonal relationship will help you gain weight.
Because I don't know your specific situation, such as the reason for being thin, I can only talk about the fattening methods on the average healthy thin person, which may be useful to you. Variety of food, increasing nutrition Many people's weight loss is related to a single diet (partial eclipse). For example, some people only like rice and don't like pasta and miscellaneous grains; Some people only like vegetables and don't like meat; Wait a minute. If you also have the habit of partial eclipse, you must change it, pay attention to increasing the types of food, carefully mix fish, eggs, milk, vegetables and fruits, and eat everything to ensure adequate nutrition. Also make sure that the food you eat every day contains enough calories. A young man engaged in light manual labor needs about 2200 kilocalories a day, which is equivalent to 250 grams of rice, 200 grams of pork, 2 eggs (80 grams), 200 grams of cauliflower and 100 grams of tofu. 100g of spinach,10g of sugar and100g of edible oil. The ratio of protein, fat and carbohydrate in this recipe is also appropriate. The daily intake of food calories exceeds the calories consumed by the body, and oversupply may lead to weight gain. Special attention should be paid to increasing foods rich in protein, such as meat, eggs, fish and bean products. Because protein is the main component of muscle, raw materials are needed to grow muscle. Secondly, thin people often eat less or don't consider diet. If they eat more forcefully, it will easily lead to indigestion and gastrointestinal diseases. To this end, you can usually add some appetizing foods, such as tea, fruits and preserved fruits. When cooking, add some seasonings, such as onion, garlic, pepper, pepper, monosodium glutamate and so on. To increase appetite. You can also add 1 cup of milk, 1 egg or some snacks between meals. But pay attention to the timing of increasing food, otherwise it will be counterproductive. For example, some people eat snacks such as candy and snacks from time to time in order to gain weight. Once they sit at the table, they can't eat anything. Some people think that doing less exercise every day can help you gain weight. Actually, it is not. As a result, you can neither gain weight nor exercise. Practice has proved that only regular exercise such as swimming, rowing, skating, cycling, doing exercises and running can improve the function of internal organs, enhance appetite, promote nutrient absorption and make the body stronger step by step. You can try, and I wish you success! ~ ~ ~ ~ ~ ~ ~ ~ ~ Greed and extravagant hopes ~ ~ Go up ~ ~ ~ ~ ~ ~ PS: Persistence can last long ~ Come on! ↖ (Ω) ↗——— (Exclusive and easy to read, please don't extract! )
How do thin people eat fat? You can't say for sure. Who knows when it will gain weight on its own? Thin, no matter how you eat, you won't get fat.
How can I eat fat, but my legs are fat? Pay attention to three points in losing weight: 1 is the control of total calories, which requires you to consume less calories than you consume; 2 is to control the production of blood sugar. You know, if the glycemic index per unit time is too high, the excess sugar in the blood will become fat under the regulation of insulin. So avoid those foods with high glycemic index. 3 is the metabolism of fat. Dieting to reduce fat is achieved by consuming energy. Fat itself cannot be directly used as energy, but needs to be used in the form of fatty acids, which involves a very important element-L-carnitine, without which fat cannot be consumed. Exercise is the most critical link in fat metabolism. The most widely known type of exercise is aerobic exercise, which is characterized by low intensity but long duration. Generally it should not be less than 30 minutes, and the heart rate should be controlled at (220- age) * 65%-85%. You can walk fast, jog and jump rope. Generally speaking, it is a reasonable diet+healthy exercise+persistent determination. Please choose some methods according to your own situation. The most popular diet porridge is recommended: 1, red bean porridge: red bean150g, and japonica rice 50g. Wash adzuki beans first, soak them for 2 ~ 3 hours, and then add japonica rice to cook porridge. Eat this porridge every morning and evening. 2. Winter melon porridge: fresh melon with skin100g, japonica rice150g. Wash and chop wax gourd, cook porridge with japonica rice, and take it on an empty stomach in the morning and evening. 3. Corn flour porridge: First, mix a proper amount of corn flour with cold water. After the japonica rice porridge is cooked, add corn flour paste, cook it into porridge and take it at will. Simple fruit salad 4, simple fruit salad [raw materials] Apple 100 grams of honey, 20 grams of lemon juice, 50 grams of autumn pear [practice]: 1. Peel apples and autumn pears, core them, wash them, cut them into small pieces, and plate them. 2. Add lemon juice to honey and put it in a bowl to make lemon honey juice. 3. Pour lemon honey juice into apples and autumn pears and mix well to eat some common foods that are getting thinner and thinner. It has diuretic effect, can expel water and lose weight. Eating wax gourd regularly can change the starch and sugar in food and prevent it from turning into fat. In addition, wax gourd is rich in vitamins and low in calories. 2. Cucumber contains diol diacid, which can inhibit the conversion of sugar food into fat. Cucumber is also rich in cellulose, which can strengthen gastrointestinal peristalsis, smooth stool and low calorie content. 3. The soap and mucus contained in the loofah is beneficial to smooth stool and low calorie. In addition, Luffa is also rich in vitamins B 1, B2, A, C and minerals such as calcium, phosphorus and iron. 4. White radish contains mustard oil and amylase, which helps digestion and metabolism of fatty foods and prevents the accumulation of subcutaneous fat. White radish also has the function of ventilation and promoting defecation. 5. Porphyra has high fiber content and low fat content, which is easy to produce satiety and has the function of clearing heat and diuresis. 6, leek is rich in fiber, which can make the stool smooth, discharge too much protein and fat in the intestine, and prevent fat accumulation in the body. 7. Kelp contains a lot of fiber and inorganic elements (especially potassium content is very rich), which has the functions of relaxing bowels and diuresis. 8. Mung bean sprouts have more water and less calories, are not easy to form fat, and have diuretic effect. 9. Pepper has the function of consuming body fat, rich in vitamins and low in calories. 10, apples contain pectin, which is a soluble fiber and helps to lower cholesterol. Apples are also rich in crude fiber, which can absorb a lot of water and slow down the absorption of sugar. At the same time, it can stimulate intestinal peristalsis and promote defecation. 1 1, lemon contains more citric acid, which can promote the secretion of gastric juice, promote intestinal peristalsis and facilitate defecation. 12, tea It is generally believed that tea has the functions of eliminating greasy, reducing fat and reducing blood fat. 13, Xiaoyi Wen is rich in amino acids, which can promote the decomposition of body fat and the metabolism of sugar. 14, the fat content of rabbit meat is extremely low, and most of them are unsaturated fatty acids, so long-term consumption will not cause fat accumulation in the body. 15, adzuki bean is a food with high protein and low fat. It has the effects of clearing heat, promoting diuresis, promoting blood circulation and reducing swelling, and can promote defecation. 16, garlic can inhibit the formation of enzymes, thus reducing the synthesis of fatty acids and cholesterol (the synthesis of fatty acids and cholesterol is inseparable from the participation of enzymes) 18, Auricularia auricula is a food with high protein, low fat, and more water and minerals. It also contains a polysaccharide substance, which can lower blood cholesterol, lose weight and fight cancer. 19. Lotus leaf tea can obviously lose weight by replacing tea leaves with 50 grams of fresh lotus leaves ~ 100 grams (25 grams of dried lotus leaves) every day for 3 months. Quail meat is a high-protein, low-fat and multivitamin food with low cholesterol content. It is an ideal meat for losing weight. Good living habits: 1. Eat a good breakfast, eat eight full Chinese meals, and eat less dinner. 2. Good sleep habits. 3. Don't overeat. 4. Can stand, sit, walk and lie. 5. It is good for your health to operate for 30 minutes every day. 6. Keep the stool unobstructed. There are "five most effective ways to lose weight by aerobic exercise." Aerobic exercise is considered to be the best way to lose weight healthily. Aerobic exercise not only refers to all kinds of aerobic exercise, but also includes endurance sports such as running, cycling, swimming and skipping rope. Aerobic exercise has a very good effect on improving heart and lung function and reducing fat for everyone. Everyone should choose the type of aerobic exercise according to their own sports interests. Relaxing aerobic exercise to lose weight is a long-term process. 2. Use one leg hard when riding. 3. walk with a load. Running (brisk walking) to lose weight is a long-term process.
How can a girl get fat ... If she wants to get fat, she has to eat on time to ensure adequate sleep time and good sleep quality! Of course, a balanced diet is also important. If you still can't get fat, you'd better take her to see a doctor!
Remember to adopt