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.
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.
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, mood changes and weight changes will help you to know the implementation of the plan in time, analyze the effect of gaining weight and make some random adjustments.
The fattening plan can also be called the weight gain plan, and its purpose is to make the weight reach the normal value. The fattening plan is a targeted weight management plan for thin people. It takes nutrition intervention as the core, establishes a scientific lifestyle and develops good living habits by guiding people's diet, exercise and life, which can not only maintain weight, but also promote their own health. Everyone's situation is different, and everyone can make different fattening plans and schemes.
Trilogy of fattening plan: detection stage, weight gain stage and consolidation stage.
[1] In the detection stage, systematic and health analysis is carried out, and through effective communication in various ways and scientific instrument detection, the causes of human emaciation are found out, and then the fattening scheme is determined in a targeted manner.
In the weight gain stage, after understanding the causes of weight loss, we should provide targeted nutritional intervention to the human body, provide special comprehensive nutrients such as daily diet plan and nutrient solution powder, and gain weight scientifically and healthily after effectively supplementing energy. In the weight gain stage, the indexes of human body are monitored and tested so as to be adjusted at any time.
Finally, I entered the consolidation stage. Through the efforts of the previous stage, I achieved the effect of gaining weight and put the metabolism of the human body at a new balance point. I need to recuperate and consolidate slowly so as not to lose weight.