If you want to gain weight, you should eat more foods rich in fat and carbohydrates (starch, sugar, etc.). ) When you eat enough protein. In this way, excess energy can be converted into fat and stored under the skin, making the body strong.
Guiding opinions:
Eat more carbohydrates, pasta is the most useful. In addition, high-protein foods, vegetables and fruits are indispensable, and healthy snacks such as peanuts and milk candy should be included in your mouth on weekdays.
1 high calorie food-chocolate
Speaking of chocolate, everyone knows that chocolate is a representative of high-calorie food. 20 grams of chocolate contains 1 10 kcal. Eating chocolate can not only increase the body's heat absorption, help to lose weight, but also relieve mood and protect the heart. Chocolate is a delicious food because it tastes silky and unique. However, it should also be noted that chocolate should not be eaten in excess, so as not to cause stomach pain, bloating, diarrhea and other symptoms.
2 cooking essential-olive oil
When it comes to weightlifting, you have to say olive oil. Studies have shown that olive oil inhibits inflammation in the body, and reducing inflammation means better recovery. Olive oil also provides hormone-like substances to increase testosterone. Like any lipid, it provides a lot of calories to help the body enter a state of promoting growth. It is also rich in healthy fat. A spoonful contains 40 calories, and each cup of olive oil will contain 1920 calories. Any food with high fat content will not be low in calories.
3 Starch food-chestnuts
Speaking of fattening chestnuts, it is recognized as a good fattening product. Chestnuts contain a lot of starch and are high in calories. If you can eat with it after a meal, you can enhance the absorption of calories, and it will not be difficult to gain weight. Moreover, chestnuts are rich in nutrients such as protein, fat and B vitamins. What is even more unimaginable is that every100g still contains 24 mg of vitamin C, which is more than tomatoes recognized as rich in vitamin C and more than ten times that of apples! This is unmatched by many foods.
4 Carbohydrate-French fries
In fact, sweet potato itself is a kind of carbohydrate, with little fat, but it has changed a lot after frying. A small bag of French fries contains 220kcal calories,12g fat, which is almost equivalent to a hamburger. Although French fries are sweet and delicious and easy to gain weight, the acrylamide content in these starch foods processed at high temperature is high, and the average acrylamide content in potato fried foods is four times higher than that in cereal fried foods, so be careful.
5 high calorie-fresh juice
Freshly squeezed juice is also one of the high-calorie foods. Some drink shops will add some syrup to the freshly squeezed juice, which will have higher calories. Drinking fruit juice helps to gain weight. The nutrients in fruit juice are easily absorbed by the human body, and the absorption rate is as high as 70%. Using fresh fruit juice to gain weight, you can choose some high-calorie fruits, such as grapes, pomegranate, passion fruit, pears and so on.
6 protein Food-Eggs
Nutritionists have many different methods to evaluate the ability of various protein foods to promote growth. Eggs rank first in almost every standard. Because they are most easily absorbed-the body can easily break them down into amino acids, which are the raw materials for muscle growth. Whole eggs are also rich in healthy fat, saturated fat and lecithin, which helps muscle growth.
7 Trace element food-squid
Squid has a high cholesterol content. Every100g of squid contains 615mg of cholesterol, so eating squid helps to gain weight. In addition, squid also contains calcium, phosphorus, iron and other elements, which contribute to the development of body bones and hematopoiesis. Eating squid can prevent anemia, relieve physical fatigue, improve liver function and protect eyesight. Squid is a healthy fattening food.
8 encourage lean beef
Saturated fat in beef can help muscle growth. Too little saturated fat intake will endanger the levels of testosterone and islet-like growth factor, which are helpful to muscle growth. Beef is also the source of cholesterol, which is the main raw material for human body to synthesize testosterone. Of course, beef is also rich in creatine, vitamin B and zinc.
9 pasta-whole wheat bread
There are about 246 calories per 100g, but the nutritional value of whole wheat bread is higher than that of white bread, and it is rich in crude fiber, vitamin E, zinc, potassium and other minerals. B vitamins are rich, coarse in texture and fragrant, so they are very popular abroad. We should not only eat calories, but also eat nutrition.
10 dairy products-full-fat yogurt
Can full-fat yogurt drink yogurt to gain weight? The answer is yes. 100 grams of milk contains 57 kilocalories, while the same amount of yogurt contains 76 kilocalories. Of course, this refers to full-fat yogurt. Drinking yogurt regularly can not only gain weight, but also prevent osteoporosis, lower blood pressure and improve immunity.