■■ The best way to gain weight ■★★★★ If you want to gain weight successfully, you must first understand the reasons for your underweight, so that you can prescribe the right medicine. ★ 1 Find the reason and prescribe the right medicine for genetic thinness: if family members are thin and underweight, they may inherit it, and their 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. ★ It is not easy to consume 500 extra calories from one or two foods without reducing calories. 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. ★3 Eat less and eat more snacks. Many underweight people have a small appetite and can't eat much food at one 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. ★4 Drink more 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. Snack drinks suggest high-nutrition snacks: banana peanut butter sandwich, fruit peanut butter cream, milk pudding, glutinous syrup, fresh bean curd flower, fresh fruit cheese high-nutrition drinks: banana fresh milk, chocolate milkshake, calcium-fortified soybean milk, self-made high-energy fresh milk (fresh milk 1 cup +2 tablespoons skim milk powder) and nutritious milk ★5 to drink soup, even the "soup residue" is not high in calories. 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. High nutrition soup suggests corn bean curd soup, West Lake beef soup, egg flower lean broth, and free cream soup (with low-fat milk) ★6 Muscle exercise helps to gain weight and increase body muscle mass, rather than simply increasing body fat. This is the ideal weight gain. 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 friends and relatives 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!

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