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. In the early stage of the "fattening" plan, you can choose some delicious food you want to eat to stimulate your appetite in a long-term fatigue state. It is suggested to buy some special recipes with beautiful pictures and cook all kinds of delicious food in various ways.

Weight gain-diet weight gain

Let the diet that is beneficial to you and can gain weight 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 weight gain effect, which will not only lead to 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.

Fattening-fattening products

Fat-increasing products can help thin people comprehensively and systematically regulate digestion, absorption and fat accumulation. At present, the fatliquoring products are mainly divided into two series: hormone fatliquoring products and pure plant fatliquoring products, with hormone fatliquoring products as the representative and pure plant fatliquoring products as the representative.

The characteristics of hormone fattening products: the effect is particularly fast, but it has different degrees of side effects on human stomach and kidney. Once it is stopped, it will rebound to different degrees, and the fattening effect is unnatural;

Characteristics of plant fattening products: the fattening effect is slower than hormone drugs, the absorption rate of human body is faster, the fattening effect is more natural, and there will be no local obesity or rebound, which is also highly recommended and used by many nutrition experts.

Weight gain-exercise to gain weight

The real concept of "weight gain" is to increase muscle and weight, not just weight gain. Therefore, in addition to the above dietary adjustments, people who are thin should also actively participate in moderate exercise, which is of great benefit to reshaping their bodies.

In order to build a symmetrical figure, thin people may choose jogging, table tennis, swimming, push-ups and other small sports, and then go to the fitness center to exercise some bodybuilding equipment with a large amount of exercise, which is conducive to local muscle exercise and body shape recovery.

In daily life, you can do the following "stomach-strengthening exercises" at your convenience:

On an empty stomach, lie on your back and straighten your legs naturally. After taking a deep breath, bend your knees upward, hold your legs with your hands and keep your thighs as close to your abdomen as possible. After a few seconds, relax your legs and let them return to their original state. Do it five times.

What you want to gain weight is the weight of your muscles. After gaining weight, you gain weight. In addition to achieving the goal of gaining weight, increasing muscle mass has the following benefits: 1. Improve basal metabolic rate, help burn excess fat, and prevent cardiovascular diseases caused by a large increase in fat during weight gain.

Enhance muscle strength and endurance, and reduce fatigue in daily life and work.

3. When the muscles around the chest and abdomen increase, it can support the spine and reduce the occurrence of backache.

By increasing muscle mass to gain weight, it is a healthy weight gain.

1. Increase calorie intake

If you gain weight, you should consume more calories than you consume. For every additional 5,500 calories, it is theoretically expected to increase one kilogram of muscle.

Do muscle exercise

If you don't do muscle exercise, at least do strenuous exercise, otherwise the increased weight will accumulate into fat and cannot be converted into muscle. When muscles are trained, excess heat will be converted into muscle components. General aerobic exercise will burn off excess calories in the body, but it will not achieve the purpose of gaining weight. When doing muscle training, you should aim at the skeletal muscles of the trunk and limbs.

3. Evaluate sebum thickness.

People who want to gain weight, it is best to do sebum thickness tracking. If you gain weight but the sebum thickness does not increase, it means that the part that gains weight is muscle, not fat. If you gain weight, the sebum thickness will also increase, and the increased weight is likely to come from fat, which is a bad result. Because, although people look fuller, the significance to health is not as good as increasing muscle mass. Thickening of sebum indicates insufficient exercise. It is also possible that there is a problem in the coordination between "exercise amount" and "food increase amount" and it needs to be adjusted.

4. Eat nutritious special meals together

Special diet is a kind of food specially designed for the physique and physiological function of people with special diet. Special diet can meet their energy needs, and at the same time, it can enhance the immunity of people with thin diet. Special diet can be well digested and absorbed by people with thin diet, but it will not increase the metabolic burden. A special diet combining diet and exercise can effectively achieve healthy, safe and scientific weight gain goals.

Weight gain-daily weight gain

Ensure high quality sleep. Sleep is an important period for the formation of human energy, and it is also an active period for secreting "growth hormone" to promote muscle growth. Therefore, ensuring the quality of sleep at night is a prelude to building a burly figure.

Drinking a glass of milk before going to bed can soothe the nerves and help sleep; After going to bed, you can take a few deep breaths slowly, so that the chaotic and active thinking in your brain gradually becomes calm. In addition, taking a hot bath or soaking feet with hot water before going to bed can also relieve drowsiness and help you fall asleep smoothly. Pay attention to oral health. Teeth and mouth are the first level of food digestion, and in the process of "gaining weight", you should pay more attention to your oral hygiene because of the increase in the number of meals, and you must brush your teeth and rinse your mouth more frequently than usual.

You might as well hang out with friends who love to eat, have lunch and dinner together, attend banquets or picnics; It not only relaxes the mood, promotes communication and friendship, but also achieves the goal of "fattening", which can be described as killing two birds with one stone.

Recording your daily diet, exercise, emotional changes and weight changes will help you to know the implementation of the plan in time, analyze the effect of weight gain and make some random adjustments.

Fattening —— The Basic Efficacy of Fattening Drugs

There is a difference between "fattening drugs" and strengthening the stomach, because strengthening the stomach is to promote digestion, and the key to being thin is the lack of gastrointestinal absorption. If the intestines and stomach can't absorb and ingest the nutrients in food well, there will be a situation that eating too much will not make you fat. Therefore, before the gastrointestinal absorption capacity is improved, the use of any nourishing ingredients will definitely have little effect. And some nutritional preparations are actually amino acids and protein powder, but do you think you are really thin due to malnutrition? There is also a low energy intake in the body, and eating some nutritional preparations will not be absorbed by the body, which is also nonsense.

first step

Improve the internal environment

Intake of various substances (vitamin E, vitamin D, vitamin B3, vitamin C and other effective substances) needed by human body in food can comprehensively promote digestion, enhance intestinal absorption, promote the spleen, stomach and intestines to better combine and absorb various substances needed by human body, improve the effects of sleep, two-way regulation and balanced absorption, make the body fat, and restore a plump and healthy standard posture.

Second step

Three-supplement conditioning and fattening

Nourishing blood and filling essence and qi: Chinese medicine believes that weakness is 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. Healthy spleen and stomach, sufficient qi and blood, full muscles and strong limbs.

Third step

Has the effects of promoting digestion, enhancing intestinal absorption, improving sleep, bidirectional regulation and balanced absorption. Fundamentally and thoroughly relieve the causes of emaciation, and have a definite therapeutic effect on various symptoms such as being thin, extremely thin, overeating but not fat, picky eaters, anorexia, and poor sleep.

(1) picky eaters, anorexia: The main reason is abnormal gastrointestinal digestive function, which is often called "loss of appetite". Due to the poor digestive function of the stomach, the secretion of various digestive enzymes is insufficient, which seriously affects the absorption and utilization of various nutrients and cannot promote the development of human fat.

(2) Eating too much does not make you fat: The main reason is that the gastrointestinal absorption function is poor, and the nutrients you eat can't be well absorbed and utilized, even if you eat a lot of ginseng supplements, it won't help to improve your physique.

(3) Insufficient sleep: Due to the pressure of work, family and life, poor sleep for a long time and poor rest quality lead to excessive physical exertion, and the energy absorbed every day is less than that consumed in the body, and various nutrients cannot be converted into fat cells, forming various pathological constitutions such as being thin and extremely thin.

(4) Hereditary emaciation: Hereditary emaciation, also called familial emaciation, causes familial sales. From a medical point of view, it is mainly that the nutrition intake of the spleen, stomach and intestines is lower than the nutrition consumed by the body, and there will be many cases of obesity.

(5) Asymmetrical thinness of limbs, also called local thinness. The main reason for local thinness is poor absorption capacity of gastrointestinal function. All kinds of substances needed by the human body absorbed and ingested by the stomach can not be effectively transmitted to the viscera, resulting in uneven nutrition supply in various parts of the body and disharmony between local limbs and body limbs.

Fattening-fattening food

1, chocolate

Chocolate has always been the representative of high-calorie food. A small piece of 20 grams of chocolate has a calorie as high as 1 10 kcal. Eating chocolate regularly can also improve mood, protect the heart and so on. Like all high-fat foods, eating too much chocolate can easily cause indigestion, leading to stomach pain, bloating, diarrhea or constipation. The remedy for eating too much chocolate is to drink a cup of green tea to warm your stomach.

2. Fresh juice

Generally speaking, the calorie of fruit juice can reach twice that of fruit, that is, 100 grams of watermelon has 40 kilocalories, but after being squeezed into juice, the calorie can reach 80 kilocalories. The beverage store will also add a certain amount of syrup to the freshly squeezed juice, and the heat will be higher! Moreover, the nutrients contained in fruit juice are more easily absorbed by the human body, and the absorption rate can be as high as 70%!

3. Full-fat yogurt

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, improve immunity and even prevent gynecological infections!

4. French fries

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. beer

Beer is a high-calorie alcoholic beverage. 1 liter of beer is equivalent to 200 grams of bread or 500 grams of potatoes. Moreover, beer also contains 17 amino acids and 12 vitamins, which are rich in nutrition, so it has always been called "liquid bread". Not only that, beer also stimulates appetite, stimulates gastric acid secretion and improves digestion. Drinking beer in moderation helps to gain weight, but I believe everyone knows the harm of drinking too much.

6. Coke

A can of 370ml coke contains 155 kilocalories, and it will definitely make you fat if you drink it regularly. But you should be careful when using coke to gain weight, because the caffeine and special formula contained in coke are addictive, and the report of spermicide in coke can not be ignored.

7.chestnuts

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.

Weight gain-weight gain diet analysis

In the selection of raw materials, we should pay attention to the selection and combination ratio of three major nutrients, namely protein, fat and carbohydrate, which are the three indispensable food nutrients for human beings. Experiments show that for a healthy and thin person, 60% of the total energy intake should come from carbohydrates, 65,438+05% from protein and 25% from fat.

Protein's choice should be based on complete protein, and animal protein is the best choice. Because animal protein is close to human protein in composition, its absorption and utilization rate is higher than that of plant protein. Although soybean protein is completely protein, it contains a certain amount of soybean isoflavone, which is similar to female estrogen, and is also called "phytoestrogen".

For people who gain weight, it will hinder the secretion of androgen that contributes to muscle growth, which is not suitable for people who gain weight. However, other kinds of protein plants need a variety of combinations to supplement protein because of the limited types of essential amino acids. In this way, other utilization efficiency will be reduced, so people who gain weight should eat more animal protein. The choice of carbohydrates is also critical.

Among the three major heat sources, sugar contributes the most, and its energy supply accounts for about 2/3 of the energy needed by human body. It can not only provide necessary calorie intake for human body, but also be the main substance synthesized by protein, such as the formation of cell membrane.

However, according to the objective physiological needs of thin people to gain weight, starch polysaccharide is the best choice of carbohydrates. Among the three types of carbohydrates, monosaccharide has the highest utilization rate and can be absorbed directly without digestion after entering the human body, followed by disaccharide.

Starch is our daily staple food, including rice and white flour, and its main components are decomposed into monosaccharides after being hydrolyzed by enzymes in human body. Starch is a macromolecular compound, while sucrose is a bimolecular compound, so sucrose is more easily digested and absorbed by human body than starch. Under normal circumstances, sucrose can enter the blood about 10min after being ingested into human body. If you want to gain weight, you can't just rely on muscle growth. A certain amount of subcutaneous fat layer and intermuscular fat are also needed.

In addition to glycogen can be converted into fat, direct intake of fat-rich foods can play a role in absorbing and accumulating fat, such as vegetable oil, walnuts, pine nuts and so on. For the sake of human health, it is suggested to eat more foods rich in unsaturated fatty acids, most vegetable oils and deep-sea fish oils, which can not only increase weight but also have health care effects. Also pay attention to cooking methods.

The production of fattening food is not complicated, and cooking methods such as steaming, stewing and boiling should be adopted. Because these cooking methods can make the raw materials of dishes soft and rotten, easy to digest and absorb, and minimize the loss of nutrients in raw materials, they are relatively simple to operate and suitable for people who gain weight.

Cooking methods such as frying, frying and baking should be avoided. The cooking methods of frying, frying and baking are easy to cause food to harden, which is not easy to digest and affects absorption. In addition, these cooking methods are easy to produce harmful substances in the cooking process, which is contrary to the goal of healthy weight gain and is not desirable.

For healthy people who gain weight, we should also pay attention to the following questions when cooking:

First, choose fresh cooking ingredients.

Second, the taste should be light, and the natural fragrance of raw materials should be used to stimulate appetite step by step, which is helpful for health and weight gain. If the food tastes heavy, although it can also arouse appetite, consumers will inevitably drink a lot of water after eating, which will easily lead to edema and obesity in the long run. Although it looks fat, it is not healthy to gain weight.

Third, cooking time should be mainly based on small fire. Long-term heating with small fire can fully dissolve soluble nutrients, and the raw materials of dishes become crisp, easy to chew and digest and absorb.

Fattening-Reasons for Fattening Failure

Traditional Chinese medicine calls this phenomenon strong stomach and weak spleen, which means that people have a good appetite and a large appetite, but they are not easy to gain weight, that is, they have good digestion and poor absorption. For this kind of people, it is recommended to see Chinese medicine, because Chinese medicine pays attention to the overall concept.

For example, if you have stomach trouble and can't treat your stomach alone, you should take care of the viscera. In traditional Chinese medicine, the upper stomach belongs to the viscera, and the spleen belongs to the viscera. The two are related, that is, the stomach dominates the intake and the spleen dominates the transformation, that is, absorption and utilization. This kind of people have a good effect of conditioning through Chinese medicine. In fact, this is how to gain weight and how to gain weight.

Secondly, patients with stomach problems must control their emotions. Traditional Chinese medicine believes that emotional depression will lead to stagnation of liver qi, but depression will not work. If it invades the spleen and stomach, it will aggravate abdominal pain, stomach pain and indigestion. "I'm so angry that I can't eat" is the truth. Therefore, according to the above explanation, it is necessary to properly regulate the spleen and stomach to enhance digestion and absorption, rather than just eating well and eating more.