The daily food must be nutritious, and the absorption of protein and fat is the most important, especially protein, which is an important component of muscle. While gaining weight is different from losing weight, there is no need to deliberately limit the food for each meal, as long as the following points are observed:

1. Two cups of whole milk every day, one of which should be drunk in the morning.

2. More than two servings of meat, chicken, duck, fish, eggs or meat substitutes with high protein content every day.

3. Eat internal organs 2-3 times a week, such as liver, heart and sage.

4. Eat seafood 3-4 times a week, such as fish, shrimp and oysters.

5. One citrus fruit a day should be eaten with a white film.

6. Eat more than three kinds of cooked vegetables every day, at lunch and dinner.

7. Desserts such as sugar water and cakes can be eaten in tea time every day.

8. If you have no appetite, you can add seasonings such as raw onions, raw garlic, peppers and peppers to stimulate your appetite.

9. If you don't like milk, you can drink a cup of honey in the morning and evening. The monosaccharide in honey can be directly absorbed by the human body, increasing calorie intake and helping to accumulate fat, but you can't drink it with milk.

10. Eating a tea egg or fried egg before going to bed helps the body to store fat and build muscles.

2. Foods that can gain weight: tomatoes, spinach, hard-shelled nuts, broccoli, oats, salmon, garlic, blue strawberries, green tea and red wine (in no particular order).

The main way to gain weight is to rely on diet, but some people are born weak and not easy to absorb, so they are not fat anyway; In addition, mental stress and lack of sleep will hinder the body from gaining weight. It is said that people who sleep easily are more likely to get fat than those who don't sleep well, because they will absorb it better if they are full of energy, so they should try to sleep well.

3. The method of gaining weight quickly succeeded in January.

There is no need to eat too much meat, just eat more fried foods and desserts, and eat a little more chicken and pork. It doesn't matter if you have brunch. It's enough to eat 7 minutes full. Don't skip it. You must eat dinner, and the later the better, the fuller the better, and you can eat more chocolate candy or something after dinner.

When eating noodles, try to eat fried noodles and mixed noodles with scallion oil. The calories of noodle soup are much less than these. Eat more egg tarts, chicken wings, hamburgers, French fries and Coke. It's strange that you eat so much fat.

If you are really thin, then I suggest you don't eat too much at a time and slowly expand your stomach.

Finally, remember to exercise!

Exercise is to lose weight, but there is a way to gain weight easily. Under normal circumstances, you will be hungry after strenuous exercise. At this time, your body absorbs calories very quickly. At this time, you should eat more fried things such as potato cakes (you know how much calories potatoes can absorb after frying), and it is strange that you are not fat within a month.

If you want to increase your height, you should pay attention to nutritional supplement at your age, and it is particularly important not to neglect exercise. Physical exercise can strengthen the body's metabolic process, accelerate blood circulation, promote the secretion of growth hormone and accelerate the growth of bone tissue, which is beneficial to human body length. The following kinds of exercises have certain effects on height increase, so you might as well try them.

1. The hanging swing uses a horizontal bar or a door frame, and the height should be such that the body hangs on the bar and the toes can just leave the ground. Hold the bar with both hands, the distance is slightly larger than the shoulder width, and the feet are close together, then the body swings back and forth, not too much, and the time should not be too long. It is best to arrange the exercise every morning, and keep the body relaxed and drooping for 20 seconds. Young men should do it10 ~15 times and young women should do it 2 ~ 6 times.

2. Touch the preset objects with both hands when jumping up and down, which can be roadside branches, basketball baskets or ceilings. Jump with your feet and do it 30 times. Take a break and hop with your left and right feet, as above.

3. When playing basketball in ball games, actively strive for rebounding and jump to break the ball; Try to jump up when playing volleyball, and do more smash and block; Practice jumping up and hitting the ball on the forehead in football.

4. Jumping exercises can be one-legged jump, frog jump, triple jump, multi-stage jump and vertical jump in situ.

I wish you a happy Spring Festival! I also wish you to eat fat and gain weight as soon as possible.