In other words, as long as you are really full, you can gain weight even if you don't go to the gym-only you may be fatter, less in shape and less healthy.
How to eat?
The calorie intake basically comes from food; Metabolic heat is divided into two aspects: basic metabolic quantity and metabolism produced by exercise and daily activities.
First of all, you should learn to roughly calculate the above metabolic values (calculate the basal metabolic rate). For example, the calories I metabolize every day are in my early 3000 s, so I need to eat nearly 4000 calories to gain weight.
In these 4000 calories, all kinds of nutrition must be distributed reasonably. The most important things are protein, carbohydrates, fat and water. People will pay more attention to protein, because protein is the foundation of muscle growth, but for people who need to gain weight, carbohydrates are more important. Enough carbohydrates can provide you with enough calories to gain weight, and also provide you with enough energy to have the strength to train, so eat as much as possible; Obesity can be arbitrary without strict control, but it cannot exceed the first two; The proportion is about: protein 30~40%, carbohydrate 50~60%, fat 10~20%, drink plenty of water, eight cups a day.
If you eat enough calories according to this ratio, you can gain weight reasonably and healthily.
What to eat?
I understand the theory and how to eat it in actual combat.
Eating less and eating more is king-of course, we may need to eat more to gain weight.
Multi-meal means that three meals a day can be divided into 5~6 meals: breakfast, brunch, lunch, lunch, dinner and snacks.
In this way, you can eat more calories evenly, more calories and more calories than usual.
This is my current way of eating. Please refer to the following:
1, breakfast
Breakfast is the most important thing. After a night's sleep, the body is in urgent need of nutrition At this time, the intake of nutrients can be well absorbed, so there must be enough protein and carbohydrates. If you don't eat breakfast, you will die. You are still healthy.
Wake up with a big glass of water, then make breakfast and eat a few meat buns+self-ground soybean milk (including peanuts, walnuts, sesame seeds, etc. )+three eggs (only one yolk).
2. Lunch
Eat as much as possible, but don't eat too much. As far as I work in Shenzhen, I will go to a fast food restaurant of my choice, such as two bowls of rice+a large piece of chicken chops+an ordinary cooking+a vegetarian dish+a bowl of soup, which can be solved within 20 yuan; Other cities don't know what the catering situation is like in your place, so you can bring your own box lunch back to the company. Students at school have a general canteen.
Step 3 add meals in the morning and afternoon
I usually take a lunch as a supplementary meal, which is about 10 in the morning and two or three in the afternoon. There are eggs, potatoes, cherry tomatoes, dried fruits and other items. For details, please refer to my answer to how office workers "eat less and eat more". At that time, this amount was the amount of two meals. )
Some people say that there is too much starch in this lunch, which makes it easy to bloat. I suggest you try it yourself and choose a meal that suits you. I need to gain weight, and I don't feel bad after eating it, so this is reasonable for me.
Look at this → How can universities eat more if they want to gain weight? )
4. main meal
Almost like lunch. Change chicken chops into fish chops and stir-fry for a change. Usually go to eat at 5: 30, then go back to the company to work overtime until 7: 00, and then go to the gym to digest almost.
5, midnight snack
That is, when I go home from fitness, it will be around 9 o'clock. I will eat a banana and a protein powder first, and then I will eat a bowl of jiaozi.
This is my cookbook, which is an effective reference, but everyone's situation is different and should be adjusted according to the actual situation.
There is a simple and rude way to verify whether food is reasonable:
First, make a moderate diet plan, eat regularly for two weeks, and increase food if the weight does not change within two weeks; If the weight has been rising, wait until the weight stops rising, and then add meals; This cycle.
If you have any questions, keep asking me. The answer is so comprehensive. No extra points?