1. A balanced diet
You can use butter or cooking oil, jam, sugar and other high-fat and high-sugar foods to increase calories. Although weight gain is rapid, long-term or excessive consumption will destroy appetite, and may bring chronic diseases and endanger health. Take a balanced diet, gradually increase the amount of food, avoid compulsive supply and destroy appetite.
2. Develop good eating habits, regularly quantify, eat a small amount and eat slowly.
3. Change the dining procedure. Eat foods with high concentration and high nutritional density before eating other foods.
4. Choose moderately cooked food. Choose moderately cooked food, such as steaming, stewing, marinating, frying and boiling. Avoid food hardening and indigestion due to frying, frying and baking.
5. Keep a happy mood, arrange the dining environment and concentrate on eating.
Tension and anxiety not only affect appetite, but also the digestive and absorption function of gastrointestinal tract is not good, and the improvement of metabolic rate consumes relatively more calories. If you still can't improve your tall and thin figure, I suggest you find a professional doctor to help you find out the reason why meat can't grow, and grow healthy meat in a healthy way!
You can consider milk, almonds, sesame seeds, cashews and other foods to gain weight. You can add almond and sesame powder to milk, and cashew nuts can be eaten as snacks, which will have a good effect.
In the population distribution structure of society, underweight is also a very common ethnic group. Only in the current wave of social weight loss, those who are underweight are the envy of ordinary people. But in fact, underweight people are prone to malnutrition, fatigue, depression, muscle loss and other symptoms. In severe cases, immunity will deteriorate, and it is easy to get sick, especially for the elderly with chronic diseases, which will increase the chances of complications and have a poor prognosis.
◎ gain weight without gain weight
In theory, gaining weight is not equal to gaining weight. Because "gaining weight" means increasing the proportion of fat in body tissues, and "gaining weight" should include the growth of muscle tissues in addition to the increase of fat. I think what you want to ask is "gain weight" instead of "gain weight"? !
The weight of human body comes from internal organs such as bones, muscles, fat and water. Meaningful "weight gain" should focus on the increase of the ratio of muscle to fat. So, how do we carry out the physical transformation project? The answer is still "diet" and "exercise"!
Diet articles
In terms of diet, a high-protein and high-calorie diet is the only way to gain weight. Concentrated protein and high-calorie foods, such as heavy cheesecake, small cakes, small cakes, etc. Papain or comprehensive enzymes should be supplemented in time after meals to help digestion, so as to increase the digestion, absorption and utilization of food.
Protein's choice.
Choose excellent protein sources, such as eggs, milk, meat and poultry, which should account for more than half of the daily protein. Soybean protein powder separated and extracted from plant protein will have better effect, because there are fewer plant fibers that hinder absorption. As for eating meat or drinking milk, which method is better? People who pay attention to efficiency can try to drink high-protein milk powder (such as Sanduo milk protein), which will have higher intake and better absorption and utilization rate than protein who drinks ordinary fresh milk and eats meat.
Choice of sugar
Sugar intake is also an important part. Choose foods with high starch content, such as white toast, steamed bread, white rice, sweet potato, taro and pumpkin. When cooking, you can add some maltodextrin (commonly known as corn hydrolyzed starch, which can be eaten directly in food) in the form of glutinous rice, soup or thick soup, or in soup or juice and milk to increase calorie intake.
Choice of fat
In the oil part, medium-chain fatty acids (MCT) with good absorption and utilization rate can be appropriately used to increase the intake of concentrated calories. Pure medium-chain fatty acids (MCT) need to be used together with general oils and fats because they do not contain "essential fatty acids". It is suggested to use medium-chain fatty acid products to mix essential fatty acids (such as sanduo high energy) to avoid the lack of essential fatty acids. It is generally recommended that medium-chain fatty acids account for 60% of the total oil consumption.
Sports articles
The exercise of people who want to gain weight is mainly "weight training", rather than "aerobic exercise" emphasized by people who lose weight. Because "aerobic exercise" promotes energy consumption, and "weight training" is used to increase the proportion of muscles. With the help of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, muscle construction can be realized. So what is the big muscle group? It is what we call chest muscles, abdominal muscles, back muscles, leg muscles, biceps and triceps (arms). Through weight-bearing training and dietary supplement, large muscle groups can grow, and relatively, they will also accumulate some weight. At present, in the United States, we have begun to try to carry out proper weight-bearing training for the elderly, and supplement foods to increase the proportion of muscles, so as to improve symptoms such as malnutrition, fatigue, depression, muscle failure, poor immunity and easy illness. For the elderly with chronic diseases, it will also reduce the chances of complications and poor prognosis.
Breakfast: You must eat to be energetic!
People who like western tastes:
1. Now squeeze a glass of orange juice.
2. A glass of low-fat milk
3. Pancakes filled with syrup, jam and cream.
People who like China taste:
1. A bowl of preserved egg lean porridge or millet porridge.
2. A cup of soybean milk or rice milk.
Step 3 boil eggs
Snacks in the morning: help the body store energy.
Choose one of the following foods: raisins, drupes, peanuts and bananas.
Lunch: Eat happily to get fat!
People who like western tastes:
1. An apple
2. A glass of low-fat milk
3. A sandwich
4. A box of lettuce salad
5. A high-fiber biscuit
People who like China taste:
1. A kiwi fruit
2. A cup of yogurt
3. A bowl of rice or noodles
4. Cook vegetables.
5. A high-fiber biscuit
Afternoon snacks: Don't let your stomach get hungry.
Choose one of the following foods: a milkshake, some high-fiber biscuits, stewed vegetables or a tea egg.
Dinner: Try to eat on time. It's best to eat with family or lover. Sweet feeling will make meat grow faster!
1. A cup of freshly squeezed juice.
2. Ice cream or yogurt.
3. Lettuce salad or fried vegetables.
4. A bowl of rice or noodles
5. A portion of lean meat or fish.
6. Have some pineapple, papaya or tomato after dinner. Midnight snack: Try to eat two hours before going to bed.
Spread jam, peanut butter, cream and garlic sauce on 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!
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Another method
If you find yourself getting fat (I really envy people who eat fat).
And you worry about whether you are fat or not. . . . .
So here's my secret recipe for gaining weight:
1. Please open your mouth for one day. Don't forget to eat something on time even at work, so as not to let your stomach rest at will.
2. Eat as much as possible without eating bad stomach. And it's high in fat and protein.
Be sure to have a meal before going to bed. It is best to have fish and meat in that meal. Or eat fresh milk cake. Don't fall asleep immediately after eating, just digest it a little before going to sleep. (Otherwise, it is really an animal. )
4. End all physical and mental activities (except unavoidable work). What kind of trip? Sports. Cancel it all.
5. Attend more catering parties and don't be shy. Be sure to eat delicious food at present.
6. Eat more junk food, such as KFC and McDonald's. Hot pot, wait, wait, wait. Eat, eat. As long as it is thin, it is necessary to gain weight. Fattening is not only to appropriately increase the subcutaneous fat of the body, but also to make muscles and physique stronger. That is to correct not only "thinness" but also "weakness". So, how should thin people gain weight correctly?
First of all, we should increase dietary intake, gain weight, and provide the body with all kinds of nutrients needed to synthesize tissues. The diet should be rich and varied, not picky eaters or partial eclipse, and the food should be as delicious as possible. Protein should eat more foods rich in fat and carbohydrates (starch, sugar, etc.) when it has sufficient intake. In this way, excess energy can be converted into fat and stored under the skin, enriching and thinning. Secondly, we should keep enough and good sleep. If people get enough sleep, their appetite is better, which is also beneficial to the digestion and absorption of food.
Third, proper exercise. Especially for people who sit in the office for a long time, taking some time to exercise every day will not only help to improve their appetite, but also make their muscles stronger and stronger. If the muscles of the human body do not exercise for a long time, they will be "used in and wasted", and the muscle fibers will contract and weaken relatively, making people look thin. Intellectuals are mostly of this size, so we should pay attention to strengthening exercise.
In addition, people who have been seriously emaciated for a long time should go to the hospital for physical examination while taking measures such as strengthening nutrition and doing more exercise to eliminate possible diseases in the body. Common diseases leading to emaciation include intestinal parasites, long-term active tuberculosis, anemia, diabetes, hyperthyroidism, malignant tumor, pituitary hypofunction and some metabolic diseases. Under the condition that the body feels that there will be no problem.