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 exercise weight gain "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: 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. Daily weight gain ensures 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 know the implementation of the plan in time, which is conducive to the effect of fattening. Fat-increasing drugs "fat-increasing drugs" are mostly stomach-strengthening drugs. So, does the "fattening medicine" really have the effect of fattening and gaining weight? A senior Chinese doctor thinks the advertisement of "fattening drugs" is ridiculous. He said, I have seen from the formulas of various "fattening drugs", mainly Chinese medicines such as Codonopsis pilosula, Atractylodes macrocephala, dried tangerine peel, immature bitter orange, hawthorn and malt. From the point of view of traditional Chinese medicine, these prescriptions are simply medicines for strengthening the spleen and appetizing. It's nonsense to say that they can gain weight. Mr. Liu, the attending physician of endocrinology department, also has an opinion on this. He said that there are many reasons that affect people's weight loss, and some of them are even caused by genetic and endocrine disorders. The current "fattening medicine" is actually a medicine for strengthening the spleen and appetizing. Although these drugs can increase people's appetite, promote the secretion of digestive juice, strengthen the activities of the stomach, and make the nutrients in food easy to absorb, they can't effectively gain weight. Some "fattening drugs" propaganda to increase 67 kilograms in a month or two is not scientific at all, and it is false and misleading propaganda. According to the data of the drug supervision and administration department, each Chinese patent medicine has a legal generic name and indication function. Every Chinese patent medicine on the market must be marked with its generic name and treatment range according to the provisions of the National Pharmacopoeia. Changing the formula and expanding the treatment range without authorization belongs to the category of counterfeit drugs. In China Pharmacopoeia, the therapeutic range of strengthening the spleen is defined as: strengthening the spleen to stimulate appetite, which is used to treat loose stool with spleen and stomach weakness and abdominal distension. In other words, it only has the function of strengthening the spleen and appetizing, but not fattening and growing strong. Therefore, it is a very serious mistake for some advertisements of "fattening drugs" to seriously exceed the function of strengthening the spleen approved by relevant departments, deliberately confuse the boundaries between fattening and strengthening the spleen, and use medical terms confused with drugs to publicize their peculiar efficacy of fattening and gaining weight. Yan is thin and fat, and each has his own love. Therefore, medical experts remind people that both weight-increasing drugs and weight-reducing drugs must be used with caution. If it is really necessary, it must be carried out under the guidance of a doctor, otherwise the troubles in the future will be unpredictable. Put two eggs in a bowl, add a tablespoon of raw tomato juice and a proper amount of sugar, and cook them in the same amount of boiling water until they are half cooked. Eat once a day, eat on an empty stomach in the morning, and you will gradually gain weight after eating for a month. Very effective. Astragalus membranaceus soaked in water as tea and drank honey every night before going to bed. 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. Fattening food 1 and chocolate chocolate have always been the representatives of high-calorie foods. 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. Freshly squeezed juice Generally speaking, the calorie of juice can reach twice that of fruit, that is to say, 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. The cholesterol content of squid per100g is as high as 615mg, which is 40 times that of fat and 44 times that of whole milk. It's easy to get fat after eating! However, patients with cardiovascular diseases and liver diseases such as hyperlipidemia, hypercholesterolemia and arteriosclerosis should eat squid carefully. Squid is cold, and people with spleen and stomach deficiency should eat less. Squid is still hair, and people with eczema, urticaria and other diseases cannot eat it. 4. 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! 5. French fries A small bag of French fries contains 220 kilocalories, 12 grams of 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. 6. 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. 7. Coke A can of 370ml coke contains 155 kilocalories, which will definitely make you fat if you drink it regularly. However, you should be careful when using cola to gain weight, because the caffeine and special formula contained in cola are addictive, and the report of spermicide by cola can not be ignored. 8. chestnuts chestnuts contain a lot of starch and are high in calories. If you can eat together after meals, 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. Fat food. What foods can gain weight? They are tomatoes, spinach, hard nuts, broccoli, oats, salmon, garlic, blue strawberries, green tea and red wine (in no particular order). [2] A survey released by the World Health Organization last year pointed out that the Japanese are the oldest group in Asia. This honor is of course attributed to the Japanese habit of advocating low-fat diet, eating more salmon and drinking more green tea. The fat of salmon is omega-3 fatty acid, which belongs to beneficial category. Tea polyphenols in green tea are phytochemicals. Both of them are equally beneficial to the body and help prevent cancer and heart disease. Oats are rich in soluble fiber, which can effectively reduce blood cholesterol and reduce the chance of arteriosclerosis. Spinach and broccoli are dark green vegetables that can provide folic acid to help red blood cells grow normally. But also contains antioxidants, which have a protective effect and can reduce the chance of getting sick. In addition, tomatoes contain carotene (including beta carotene and lycopene), which also has anti-cancer effect and keeps you healthy. When it comes to the advantages of hard-shell nuts, of course, unsaturated fatty acids, which are similar to omega-3 fatty acids, help to reduce total cholesterol and low-density lipoprotein cholesterol. In addition, drinking a small amount of red wine helps to reduce the risk of heart disease. Finally, garlic contains phytochemicals (allyl sulfide), which is very helpful to keep healthy. The above foods, each with its own characteristics, have been selected as the top ten most nutritious foods, and of course they deserve it. However, after synthesizing the above arguments, we can sum up four basic principles that food is good for health. Scientists believe that there are two great forces in the human body: one is a destructive oxidant, and a large number of oxides produced from the environment can oxidize the plasma membrane in cells and cell membranes, which not only causes damage to the body, but also is a prelude to cancer; Another strength is protective antioxidant, which plays a powerful role in antioxidation, preventing and making up for the damage caused by oxygen free radicals, preventing aging and prolonging human life. Antioxidants include vitamins C and E that we are familiar with and trace element selenium. Food, especially plant fruits, vegetables and cereals, contains a variety of rich antioxidants to meet the needs of the human body. In addition to the role of phytochemicals, scientists began to study some elements called phytochemicals many years ago. These phytochemicals exist in natural foods and can prevent cancer and heart disease. Well-known phytochemicals include β carotene, lutein/flavonoids, indigo matrix, isoflavones, lycopene, tea polyphenols and allicin. Different plants contain different amounts of phytochemicals and have different functions in human body. Broccoli contains indigo matrix, which can start the enzyme system, help prevent the DNA in the nucleus from being destroyed and shrink the tumor cells. As for garlic and foreign allicin, it can enhance immunity and increase the secretion of enzymes, thus cleaning up carcinogens. Regarding the principle of reducing fat, lipids play an extremely important role in the human body. They can inhibit some diseases, such as preventing and controlling coronary heart disease. This effect is mainly through the subtle effects of different fat molecules. As we all know, omega-3 fatty acids can reduce low density lipoprotein cholesterol (commonly known as bad cholesterol), and can reduce the incidence of coronary heart disease for patients with high blood cholesterol and triglyceride. And fish fat also helps to improve high blood pressure. Another beneficial fat is omega-6 fatty acid, which is found in millet oil, soybean oil and sunflower seeds. By increasing the activity of bad cholesterol receptors, bad cholesterol in the circulatory system can be effectively eliminated. However, some studies have pointed out that too much omega-6 fatty acids, that is, 10% of total calories, can also reduce HDL cholesterol. Dietary fiber With the appearance of refined food, people take less fiber from food. Dietary fiber can be divided into soluble and insoluble. The former helps to reduce the increase of blood cholesterol, while the latter stimulates the peristalsis of the large intestine and removes waste. It can be seen that nutritious food has the advantages of antioxidants, phytochemicals, omega fatty acids or fibers. As long as we follow this method, we can naturally explore alternative nutritious foods besides the top ten most nutritious foods: 1. People in China and Redmi have been handed down from generation to generation, and rice is the staple food. Generally speaking, Redmi is more nutritious than white rice, because it retains the fiber from rice husk. 2. Oranges Among many fruits, acidic fruits contain more vitamin C. Today's nutrition has unanimously praised vitamin C as one of the antioxidants: a. Prevent free radicals from damaging cells and reduce aging; B avoid sodium nitrate and sodium nitrite as preservatives from being converted into carcinogenic nitrosamines. It has a great protective effect on cancer patients, especially gastric cancer and esophageal cancer; C. inhibit the oxidation of bad cholesterol, protect cholesterol, and maintain the health of blood vessels and heart. 3. Carrots are rich in phytochemicals-β carotene, which can scavenge free radicals, prevent cell surface oxidation and abnormal changes, and play an anti-cancer role. 4. Soybeans are cheap and good quality, and isoflavones contained in them can produce similar effects to estrogen hormones, lower blood cholesterol, protect the heart and prevent breast cancer, prostate cancer and osteoporosis. 5. Fungi As we all know, fungi are rich in dietary fiber, which can enhance the ability of color plague and help fight cancer. They are recommended foods. Generally speaking, there are thousands of kinds of food in the world, and each kind of food provides different nutrition and meets different needs, so it has its existence value. Especially in medicine, the knowledge of dietary nutrition is changing with each passing day, and we are constantly seeking new fields. Nutritional food is certainly worth recommending, and others can also be chosen. From a distance, there are more than ten kinds of nutritious foods. The reason why you can't gain weight is that the stomach is strong and the spleen is weak in Chinese medicine, 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, you must take care of the internal organs. In traditional Chinese medicine, the upper stomach belongs to the fu-organs and the spleen belongs to the dirty, and the two are related, that is, the stomach governs the intake. This kind of people have a good effect of conditioning through Chinese medicine. This is actually 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. Traditional Chinese medicine fattening medicated diet Bofeifang: soybean yellow roll, pig fat. Method: Soybean yellow roll, also known as soybean yellow, is made by washing black beans, soaking them in clear water, taking them out when the skin is slightly wrinkled, putting them in a bamboo basket, covering them with a wet cloth, and spraying water once or twice a day to maintain a certain humidity to make them germinate. When the bud length is about 1 cm, take it out and dry it, fry it and grind it into powder, then add a proper amount of lard and mix well to make pills with a weight of about 10g, two pills each time, twice a day, and gradually increase it to three or four pills each time. If you have loose stools during taking the medicine, do not increase the dose. Send with warm wine, the curative effect is better. Efficacy: According to the famous doctor Bielu, soybean yolk is mainly used for "deficiency of five internal organs, accumulation of stomach qi, benefiting qi and relieving pain, removing dark skin and moistening skin and fur". Lard nourishes deficiency and moistens dryness, making people fat and healthy. The combination of the two has the effects of tonifying lung and spleen, stimulating appetite and making people fat and white, hence the name "Bofeifang". Prescription for treating thinness: black cattle bone marrow, rehmannia leaves, white honey, etc. Methods: Mix the three ingredients evenly, put them in porcelain, put them in a pot, cook them with slow fire, scoop a spoonful on an empty stomach and take them at will every day. Function: Black cattle bone marrow moistens lung and kidney, moistens muscles and delights in face, and Rehmannia glutinosa juice nourishes yin and essence, "internal injuries of five internal organs are insufficient, blood vessels are dredged, qi and eyes are benefited". White honey is the essence of flowers, which can nourish viscera, dredge triple energizer and regulate spleen and stomach. The combination of the three has the functions of invigorating qi, nourishing blood and moistening viscera. The viscera are moist, the qi and blood are full, and the natural form is rich, making the skin delicate and fair. Usually people with loose stools should not take it. Formula of crispy honey porridge: butter, honey and rice. Methods: Wash the rice, cook porridge, add ghee and honey after boiling, and cook until the porridge is cooked, daily 1 dose. Function: Butter is nutritious. Chinese medicine believes that it can nourish the five internal organs, replenish qi and blood, and moisten hair. Compendium of Materia Medica records "benefiting fatigue, moistening viscera, smoothing skin and dredging blood vessels". "Fun Drink Recipe" says "moisten dryness and promote fluid production, nourish yin and quench thirst, but hunger, nourish yin and clear heat". Honey is a good nutrient, which is rich in protein, amino acids, vitamins and trace elements. Rice strengthens the spleen, pleases the face, moistens the lungs and tonifies the deficiency. Cooking porridge is sweet, oily and nourishing, which is beneficial to long-term weakness, emaciation, low fever, dry skin and dry stool. Shenqi porridge prescription: ginseng, astragalus, rice, sugar. Methods: Ginseng Radix (or Radix Codonopsis) and Radix Astragali were decocted in water to get juice, and rice was added to make porridge with white sugar. Or take 3~5g of ground ginseng and astragalus root and put them into porridge to take. Function: Ginseng greatly tonifies the vitality. The classic says, "Long-term administration can tonify the five internal organs, improve eyesight and intelligence, and prolong life." According to the theory of medicinal properties, it is "deficiency of five internal organs, seven injuries to five strains, physical weakness and emaciation", which can receive good tonic and strong effect on various diseases with insufficient qi, blood and body fluid. Astragalus membranaceus is a tonic. Don't record that it "supplements the husband's deficiency and makes him thin." "Rihuazi Materia Medica" says, "Help qi strengthen bones and muscles, grow meat and nourish blood." "Compendium of Materia Medica" states "Benefiting essence and invigorating spleen and stomach". Taking porridge is quite beneficial to thin body, less food and loss of five internal organs. Dietary contraindications for weight gain 1. Avoid foods with strong irritation, easy gas production and excessive crude fiber: because these foods are easy to make people feel full and reduce their food intake. 2, eating at night should not be excessive: eating too much at night will increase the burden on the stomach, which is not conducive to health and sleep, and is not good for bodybuilding. 3, we should pay attention to control the intake of fat: don't eat too much fatty food for short-term fattening effect, which will not only cause obesity, but also cause diseases such as coronary heart disease. 4, not picky eaters, not partial eclipse, not overeating: not picky eaters, not partial eclipse can ensure the comprehensive intake of nutrition, overeating will affect digestion and absorption, so that it can not digest and absorb food better. 5. Eat less fried, fried and baked foods and foods that are too sticky, too sweet and too greasy: these foods are not easy to digest and absorb and gain weight healthily and quickly. To gain weight healthily, the human body must meet two conditions. First of all, you must consume an extra 500 kilocalories a day. When the human body consumes more calories than it does, it can have extra calories for the growth of muscle and adipose tissue. Studies have shown that under the condition of constant weight, intake and consumption of calories are equal. At this time, on the basis of the same diet and consumption, the extra intake of 3500 kilocalories can increase the body weight by about 1kg. The scientific and healthy way to gain weight is to distribute the extra 3500 kilocalories to 1 week, that is, supplement 500 kilocalories every day, and control the weight gain to 1 kg. Secondly, the distribution of calorie intake must be scientific. The calorie intake of human body mainly comes from protein, carbohydrate and fat, all of which can produce calories, but they cannot replace each other, otherwise it will be harmful to health: too much carbohydrate and too little fat will increase the burden on the stomach; If there is too much fat and too little carbohydrate, it may cause obesity and cardiovascular and cerebrovascular diseases; Too little protein will inhibit growth and reduce the body's resistance ... So their intake must be in a scientific proportion: about 50% ~ 60% of the body's calories should come from carbohydrates, about 20% from protein, and the rest from fat-this proportion can increase "weight"-feel firm, not "fat"-feel puffy. Therefore, increasing calorie intake does not mean that you can eat and drink without fear, and you can't eat any snacks casually, because the goal is to increase your "weight"-feel firm, not "fat"-and feel puffy. Foods with high fat content, such as fried food, fat meat and sweets, should be avoided. Youen thin people gain weight and nutrition, and easily solve problems for thin people. In order to ensure "strong" but not "fat", its calorie intake is supplied by protein, carbohydrate and fat in a certain proportion. Among them, 54% of the calories come from carbohydrates, 265,438+0% from imported high-quality whey protein, and 25% from fat, which conforms to the ideal calorie distribution ratio and completely rejects "fat oil". 1 2 cups a day equals two carefully matched nutritious meals.