Who can make a fattening plan for me?

Boss, I still want to be thin. Then I'll teach you how to be fat if I'm not.

Eat less and eat more, but don't increase the amount of food per meal. Because most thin people have weak gastrointestinal function, eating too much at a meal often cannot be effectively absorbed, but it will increase the burden on the stomach and cause indigestion. You can change the number of meals per day to 4~5 times.

Food is based on the principle of high digestibility, high protein and high calorie, and gradually increases the intake of various nutrients, such as chicken, fish fillets, vegetables, sea cucumbers, butter and cream.

Eat whatever you want to promote appetite. At the beginning of the "fattening" plan, you can choose some delicious food you want to eat to stimulate your long-term tired appetite. It is suggested to buy some special recipes with beautiful pictures and cook all kinds of delicious food in various ways.

Let the diet that is good for you be seen everywhere. Besides dinner, we should also eat some snacks in moderation. At ordinary times, you might as well put some snacks with certain calories within your reach, such as biscuits, raisins, mung bean cakes, sausage bread, whole milk powder and chocolate. 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.

It is not advisable to eat too much at night, otherwise it will increase the burden on the stomach, which is not conducive to health and sleep, and is also unfavorable to 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.

First, the fattening method:

Traditional Chinese medicine believes that physical diseases are mostly caused by low spleen and stomach function and insufficient qi and blood. Spleen is the foundation of the day after tomorrow and the source of qi and blood biochemistry. The spleen and stomach are healthy and full of qi and blood, so the muscles are full and the limbs are strong. On the contrary, the body is thin and the limbs are weak. To eradicate thinness, we must first rule out many chronic diseases such as hyperthyroidism, liver disease, kidney disease and tumor. And then treated with traditional Chinese medicine, it will have a good effect.

Second, wasting test.

Whether a person is fat or thin cannot be measured by eyes. You can calculate whether you are a little thin according to the following formula: the centimeter of height minus 100, and then multiply by 0.9, and the answer is my standard weight. If the individual's height is 180cm, the standard weight is (180-100) × 0.9 = 72kg, which is normal if it is lower or higher than the standard weight 10%. If your actual weight is lower than the standard weight 10% or more, you should consider whether you have lost weight.

Third, special reminder

In general, underweight is related to genetic factors. At the same time, some excitable people, due to the influence of endocrine, will accelerate the consumption of calories. Some people get nervous easily, and the result may be missing a meal or losing appetite. It is natural to lose thousands of calories at a time, so you will definitely not gain weight.

If you find yourself underweight and thin, you should first check whether it is the potential influence of the disease. Such as thyroid, diabetes, adrenal gland and digestive system diseases. It is easy to cause underweight. Only when the disease is eliminated can the fattening plan be implemented.

Fourth, physical and mental happiness.

In terms of diet, many thin men and women are picky eaters. Therefore, to get rid of these bad habits and increase the intake of meals, the meals should be rich and varied. Eat more carbohydrates, pasta is the most useful. In addition, high-protein foods, vegetables and fruits are also indispensable. On weekdays, it is also a good idea to eat healthy snacks, such as peanuts and toffee, and drink some juice after drinking beer.

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.

Fifth, the diet is diverse.

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.

Sixth, proper exercise.

For those thin people who sit in the office for a long time, it is necessary to take some time to exercise every day, which will not only help to increase their appetite, but also make their muscles strong and fit. The muscles of the human body are "put into use and discarded". If you don't exercise for a long time, muscle fibers will contract and weaken, and people will look thin.

In terms of exercise mode, jogging is a good choice, because the number of gastrointestinal peristalsis increases obviously when people jog, which can consume human energy and make people have a big appetite when eating. Generally speaking, a large amount of exercise, short-term exercise and rapid explosive exercise can all have the effect of gaining weight, which is also the most taboo for people who want to lose weight.

Attachment: Food fattening prescription

Yam porridge

Ingredients: yam, cheese, sugar.

Its preparation method can be divided into two types. One is to wash fresh yam, mash it, add it when rice porridge is cooked, and then add cheese and sugar to eat; Another method is to dry yam and grind it into powder, take 30g each time, add cold water and mix well, put it on the stove, cook it with slow fire, stir constantly, take it out after cooking for two or three times, and add cheese and sugar to serve.

Yam is sweet in taste, flat in nature, can tonify deficiency, promote granulation and moisten fur. It is a good product for treating emaciation and beautifying. Cheese can moisten the lungs, moisten the skin, nourish yin and produce fluid. The combination of the two can strengthen the spleen and stomach, and support the source of transformation, so it has a good effect on people with physical weakness and emaciation.

I often hear thin people complain that diet pills are flying all over the sky, but there are no fattening pills. In fact, generally thin people want to gain weight and keep fit, and they don't need drugs. As long as you eat properly and supplement it with diet therapy, you can get good results.

Thin people often have yin deficiency, less blood and less body fluid, so they should eat more nourishing body fluids in their diet, such as milk, honey, eggs, soft-shelled turtle (turtle), sea cucumber and tremella. Commonly used effective dietotherapy prescriptions are: walnut milk drink, honey drink, sea cucumber paste, turtle meat lily red date soup, turtle kidney nourishing soup, Shenmai turtle, tremella pigeon egg, lily chicken yellow soup and so on.

Yin deficiency often leads to internal heat, and thin people often have endogenous phenomena such as irritability, dry mouth and sore throat, and hypersexuality. Therefore, while nourishing, we should also pay attention to clearing the deficiency fire, and choose to eat clam Maimendong soup and chrysanthemum slices.

1. A balanced diet

You can use butter or cooking oil, jam, sugar and other high-fat and high-sugar foods to increase calories. Although weight gain is rapid, long-term or excessive consumption will destroy appetite, and may bring chronic diseases and endanger health. Take a balanced diet, gradually increase the amount of food, avoid compulsive supply and destroy appetite.

2. Develop good eating habits

Regular quantitative, small amount of food, chew slowly.

Change the procedure of eating.

Eat foods with high concentration and high nutritional density before eating other foods.

Step 4 choose moderately cooked food

Choose moderately cooked food, such as steaming, stewing, marinating, frying and boiling. Avoid food hardening and indigestion due to frying, frying and baking.

5. Keep a happy mood, arrange the dining environment and concentrate on eating.

Tension and anxiety not only affect appetite, but also the digestive and absorption function of gastrointestinal tract is not good, and the improvement of metabolic rate consumes relatively more calories.

If you still can't improve your tall and thin figure, I suggest you find a professional doctor to help you find out the reason why meat can't grow, and grow healthy meat in a healthy way!

You can consider milk, almonds, sesame seeds, cashews and other foods to gain weight. You can add almond and sesame powder to milk, and cashew nuts can be eaten as snacks, which will have a good effect.

In the population distribution structure of society, underweight is also a very common ethnic group. Only in the current wave of social weight loss, those who are underweight are the envy of ordinary people. But in fact, underweight people are prone to malnutrition, fatigue, depression, muscle loss and other symptoms. In severe cases, immunity will deteriorate, and it is easy to get sick, especially for the elderly with chronic diseases, which will increase the chances of complications and have a poor prognosis.

◎ gain weight without gain weight

In theory, gaining weight is not equal to gaining weight. Because "gaining weight" means increasing the proportion of fat in body tissues, and "gaining weight" should include the growth of muscle tissues in addition to the increase of fat. I think what you want to ask is "gain weight" instead of "gain weight"? !

The weight of human body comes from internal organs such as bones, muscles, fat and water. Meaningful "weight gain" should focus on the increase of the ratio of muscle to fat. So, how do we carry out the physical transformation project? The answer is still "diet" and "exercise"!

Diet articles

In terms of diet, a high-protein and high-calorie diet is the only way to gain weight. Concentrated protein and high-calorie foods, such as heavy cheesecake, small cakes, small cakes, etc. Papain or comprehensive enzymes should be supplemented in time after meals to help digestion, so as to increase the digestion, absorption and utilization of food.

Protein's choice.

Choose excellent protein sources, such as eggs, milk, meat and poultry, which should account for more than half of the daily protein. Soybean protein powder, which is separated and extracted from plant protein, will have a better effect because there are fewer plant fibers that hinder absorption. As for eating meat or drinking milk, which method is better? People who pay attention to efficiency can try to drink high-protein milk powder (such as Sanduo milk protein), which will have higher intake and better absorption and utilization rate than protein who drinks ordinary fresh milk and eats meat.

Choice of sugar

Sugar intake is also an important part. Choose foods with high starch content, such as white toast, steamed bread, white rice, sweet potato, taro and pumpkin. When cooking, you can add some maltodextrin (commonly known as corn hydrolyzed starch, which can be eaten directly in food) in the form of glutinous rice, soup or thick soup, or in soup or juice and milk to increase calorie intake.

Choice of fat

In the oil part, medium-chain fatty acids (MCT) with good absorption and utilization rate can be appropriately used to increase the intake of concentrated calories. Pure medium-chain fatty acids (MCT) need to be used together with general oils and fats because they do not contain "essential fatty acids". It is suggested to use medium-chain fatty acid products to mix essential fatty acids (such as sanduo high energy) to avoid the lack of essential fatty acids. It is generally recommended that medium-chain fatty acids account for 60% of the total oil consumption.

Sports articles

The exercise of people who want to gain weight is mainly "weight training", rather than "aerobic exercise" emphasized by people who lose weight. Because "aerobic exercise" promotes energy consumption, and "weight training" is used to increase the proportion of muscles. With the help of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, muscle construction can be realized.

So what is the big muscle group? It is what we call chest muscles, abdominal muscles, back muscles, leg muscles, biceps and triceps (arms). Through weight-bearing training and dietary supplement, large muscle groups can grow, and relatively, they will also accumulate some weight.

At present, in the United States, we have begun to try to carry out proper weight-bearing training for the elderly, and supplement foods to increase the proportion of muscles, so as to improve symptoms such as malnutrition, fatigue, depression, muscle failure, poor immunity and easy illness. For the elderly with chronic diseases, it will also reduce the chances of complications and poor prognosis.

Breakfast: You must eat to be energetic!

People who like western tastes:

1. Now squeeze a glass of orange juice.

2. A glass of low-fat milk

3. Pancakes filled with syrup, jam and cream.

People who like China taste:

1. A bowl of preserved egg lean porridge or millet porridge.

2. A cup of soybean milk or rice milk.

Step 3 boil eggs

Snacks in the morning: help the body store energy.

Choose one of the following foods: raisins, drupes, peanuts and bananas.

Lunch: Eat happily to get fat!