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. Don't eat too much at night, otherwise it will increase the burden on the stomach, which is not good for health and sleep, and is also bad for 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 "gaining weight" in sports is to increase muscle and weight, not just weight. 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: lie on your back on an empty stomach, straighten your legs naturally, take a deep breath, bend your knees upward, hold your legs with your hands, and keep your thighs as close as possible to your abdomen. After a few seconds, relax your legs and let them return to their original state. Do it five times. Living habits 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. In today's period when countless people are worried about obesity, thin people can be described as happy, but fat people can't affect their health. They should also work hard on fitness. Getting fat is a means, not an end! May all thin people in the world enjoy a "thin" happy life and have an impressive figure! Breakfast: You must eat to be energetic! People who prefer western tastes: 1. A glass of freshly squeezed orange juice. A glass of low-fat milk. Pancakes filled with syrup, jam and cream. People who like the taste of China: 1. A bowl of preserved egg lean porridge or millet porridge 2. A cup of soybean milk or rice milk. 3. A boiled egg snack in the morning: helps the body to store energy. Choose one of the following foods: raisins, drupes, peanuts and bananas. Lunch: Eat happily to get fat! People who prefer western tastes: 1. An apple 2. A glass of low-fat milk. A sandwich. A box of lettuce salad. A high-fiber biscuit suitable for people who like China taste: 1. Kiwifruit 2. A cup of yogurt. A bowl of rice or a bowl of noodles. A boiled vegetable. A high-fiber biscuit as an afternoon snack: no. Dinner: Try to eat on time. It's best to eat with family or lover. Sweet feeling will make meat grow faster! 1. Fresh juice 2. Ice cream or yogurt. Lettuce salad or stir-fry A bowl of rice or noodles. Lean meat or fish. Have some pineapple, papaya or tomato after dinner. Midnight snack: Try to eat it two hours before going to bed, and spread jam, peanut butter, cream and garlic sauce on the toast. Drink another bowl of broth, milk or soybean milk. Just eat something and you won't be too full to sleep. After supper, brush your teeth, rinse your mouth and floss before going to bed! Landlord, if you need fattening recipes, you can refer to the following fattening recipes: 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. Production materials of Shuanghuaitong Crisp: main ingredients: wheat flour1000g; Accessories: 500 grams of jujube (dry); Seasoning: lard (refined) 400g Twin Begonia Crisp Features: It looks like a begonia and is crisp and sweet. The method of twin begonia crisp: 1. Make flour (500g) and lard (250g) into crispy noodles and knead them evenly; 2. Knead the dough with flour (500g) and lard (150g) and put it on the crispy bread; 3. Opening method of pastry: roll the pastry into large pieces, roll them out, cut them into small balls with a knife, and wrap them with jujube paste to make them into begonia shapes; 4. Then use green plum as the stem of begonia, brush egg yolk and red spots on the outer surface of the skin, and bake in the oven at 160℃ for 28 minutes. The key to the production of twin begonia crisp: jujube paste production method: take a proper amount of jujube, add water to cook it, mash it, sieve it, add sugar and stir it evenly to get jujube paste. Production materials of sweet potato pie: main ingredients: 550g sweet potato pie skin; Accessories: 300g of sweet potato, 20g of corn flour (yellow), 50g of cream and 20g of egg yolk; Seasoning: 50g butter, 80g sugar and 5g salt; The method of golden potato pie: 1. Egg yolk liquid is prepared by mixing egg yolk and water evenly; 2. First, roll 2/3 pies into 0.4cm thick, press them into the pie mold one by one, set and relax for about15min. 3. Peel and slice the sweet potato, and steam it in a steamer to be soft; 4. Press it into paste while it is hot, and then mix it with salt-free butter, fine sugar and salt; 5. Finally, add fresh cream and corn flour, stir evenly, and cool to obtain sweet potato stuffing; 6. Put the sweet potato stuffing into the cake crust, and apply an appropriate amount of egg yolk liquid on the edge of the cake; 7. Roll the remaining crust flat, press out the required size with a model and cover it on the cake; 8. Press the upper and lower skins tightly, poke holes in the surface with a fork, and let stand and relax for about 15 minutes; 9. Wipe the remaining egg yolk liquid on the surface, and then bake in the oven 180/200℃ for about 20 ~ 25 minutes. Tips for making golden potato pie: 1. Sweet potatoes can also be boiled soft, but if they are cooked in this way, they need to be boiled soft and drained; 2. And enter the oven for 3 ~ 5 minutes to dry the water, and then press it into mud while it is hot. Effective recipes for gaining weight in January: two chicken legs, 30g of Astragalus membranaceus, 30g of Lycium barbarum, and Radix Angelicae Sinensis and Polygonum multiflorum 15g. Methods: Take one dose every other day, decoct in water, eat meat and drink soup after cooking. Take January as a course of treatment. Nutritional quail egg meat has high nutritional value and is rich in protein and vitamins. They are excellent nutritional supplements, known as the "ginseng" of animals, and are delicious food at banquets. Introduce a fattening recipe-preserved quail with pine nuts, a good choice for thin people to grow meat! Ingredients: quail meat 300g Accessories: pine nuts 75g Seasoning: green onion 25g, sesame oil 25g, monosodium glutamate 5g, soy sauce 25g, cooking wine 15g, salt 1g, sugar 10g, ginger 25g, peanut oil 10g Features: brownish red. Practice: 1. Wash the quail breast, cut it into 1.5 cm square pieces, and put a flower knife on it; 2. Heat the wok with high fire, pour in cooked peanut oil, and when it is heated to 160℃, fry the quail meat until golden brown, and drain the oil; 3. Stir-fry pine nuts for later use; 4. Clean the wok, add 25g of peanut oil and heat it. Add onion and ginger slices and stir-fry until fragrant; 5. Add soy sauce, refined salt, Shaoxing wine, white sugar, monosodium glutamate and chicken soup, and boil the pot; 6. Pour in the fried quail breast meat, skim off the floating foam and simmer on low heat until the meat is rotten; 7. Add pine nuts, collect juice over high fire, pour in sesame oil, pour into a plate, and let cool. Tips for making preserved quail with pine nuts: This product has a frying process and needs about 500 grams of cooked peanut oil.

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