The annoying nicknames of "bean sprouts" and "bamboo poles", the lack of charisma, the lack of a vibrant image, the embarrassment of being too big for even a small size of clothes... ...Indeed, thinness not only loses points in terms of image, but also has a greater impact on health. Easy fatigue, depression, muscle depletion, severe immunity becomes poor, easy to get sick, for the elderly suffering from chronic diseases, but also increase the chances of complications, poor healing.

The human body to healthy weight gain, must meet two conditions. First, you must consume an additional 500 kilocalories per day. When the body's caloric intake is greater than the consumption of calories, in order to have excess calories for the growth of muscle and adipose tissue, research has shown that there is no change in body weight, intake and consumption of calories is equal, at this time in the dietary and consumption of unchanged on the basis of an additional increase in the intake of 3500 kcal calories, you can gain weight about 1 pound. The scientific and healthy way to gain weight is to allocate the additional 3500 kcal to 1 week of intake, i.e. 500 kcal per day of additional calorie intake, 1 week of weight gain is controlled at about 1 catty.

Secondly, the distribution of calorie intake must be scientific. The body's intake of calories mainly from protein, carbohydrates, fat, these three nutrients, they can produce heat, but can not replace each other, otherwise the health is not conducive: such as carbohydrates too much fat too little, will increase the burden on the stomach and intestines; such as fat too much and too little carbohydrate, may cause obesity, cardiovascular and cerebrovascular diseases; such as protein is too little, it will make the growth and development of the inhibition of the body's resistance is reduced! ...... So their intake must have a scientific ratio: 50% to 60% of the body's intake of calories should come from carbohydrates, 20% or so from proteins, and the rest from fat - such a ratio to increase This ratio can increase the "weight" - feel strong, rather than increase "fat" - feel fat, and improve the physical condition at the same time.

So, increasing calorie intake does not mean that you can eat and drink without fear, nor can you eat any snacks, because the goal is to increase "weight" - to feel strong, not to increase "fat"!

Youen Lean Weight Gainer Nutrient is an easy solution for skinny people. In order to ensure that the "strong" but not "fat", it intake of calories from protein, carbohydrates, fat in a certain proportion of supply. The 54% of calories come from carbohydrates, 21% from imported high-quality whey protein and 25% from fat, which is in line with the ideal ratio of calorie distribution and completely rejects "fat oil". 2 cups a day is equal to two carefully matched nutritious meals. (Bali)

1. "Weight gain" is not the same as "fattening"

"Fattening", as the name implies, means to increase the proportion of fat tissue in the body and gain weight. Weight gain, on the other hand, includes not only an increase in fat tissue, but also an increase in the proportion of muscle tissue.

Body weight comes from bones, muscles, fat, internal organs, and water, and the only things that can be reasonably increased are fat and muscle. The significance of healthy weight gain should be focused on muscle! The increase in fat over a certain percentage has a series of adverse effects on the body, the most direct relationship between the obvious is cardiovascular disease.

How to gain weight healthily, its main method has three main elements: reasonable diet, scientific training, regular life! However, these three words are really easy to say and difficult to do. Many people can't really do it.

2. Weight gainer's exercise

Weigh gainer's exercise should first be differentiated from the fat loss of people's exercise, fat loss of people to aerobic exercise, while the weight gainer to strength exercise, aerobic exercise is only auxiliary, do not have to do often!

Strength training is very effective in increasing the proportion of muscle. With the use of dumbbells, barbells and training equipment, with the complete contraction and relaxation of the large muscle groups, and then supplemented with dietary aids, you can achieve the construction of muscle engineering.

3. Diet for weight gainers

A high-protein, high-calorie diet is definitely the first choice for healthy weight gainers. Eating smaller, more frequent meals and supplementing with digestive enzymes are also important to increase digestion and absorption of food.

Protein:

Choose good protein, especially animal protein, because the composition of animal protein is closest to that of human protein and has the highest utilization rate. For example, eggs, milk, meat, seafood and so on. If the plant-based protein, must amino acid intake is limited, must be a variety of combinations first can complete the task of supplemental protein. Plant protein inside the only one contains a full spectrum of amino acids is: soy protein. However, soy protein has soy isoflavones, which are estrogen-like hormones, and for muscle builders, they can impede the secretion of androgens, which help with muscle growth. It is not a recommended choice!

Sugar:

Muscle builders on the choice of sugar is a very important part of the sugar to provide the body with the necessary caloric intake, as well as fat-burning, protein synthesis must be accompanied by the preferred sugar: rice, potatoes, sweet potatoes, pumpkin, taro and so on. Daily sugar intake should account for more than 40% of the day's caloric intake

Fat:

Should be based on monounsaturated fats, most of which come from plants and have the function of lowering cholesterol. For example, mesquite seed oil, soybean oil, olive oil and so on. There are also some essential fatty acids, from the deep sea, deep sea fish oil is also the body needs to absorb.

Eating recommendations:

Total fat & lt; 30% total calories

Saturated fat & lt; 10% total calories

Units of unsaturated fat 10% to 15% total calories

Polyunsaturated fats & lt; 10% total calories

Ways to increase fat:

Chinese medicine believes that the body disease is mostly due to low function of the spleen and stomach, insufficient qi and blood. The spleen is the foundation of the latter day, the source of qi and blood biochemistry. If the spleen and stomach are healthy and the qi and blood are abundant, then the muscles will be rich and the limbs will be strong. On the contrary, the body will be thin, limb weakness. The treatment of body thinness should first exclude many chronic diseases due to hyperthyroidism, liver disease, kidney disease and tumor. Then the use of traditional Chinese medicine treatment, there will be good results.

Skinny test

A person is fat is thin is not based on the eyes can be measured, can be calculated according to the following formula to find out whether they are skinny point: centimeters of height minus 100 multiplied by 0.9, the resulting answer is the standard weight of my body. Such as personal height of 180 centimeters, the standard weight is (180-100) × 0.9 = 72 kilograms, below or above the standard weight of 10% are normal phenomena. If your actual weight is more than 10% below the standard weight, you have to consider whether you are thin.

Special reminder

Generally, underweight is related to genetic factors, while some people who are easily exuberant can accelerate calorie consumption due to endocrine influence. Some people are easily nervous, the result may be to miss a meal or loss of appetite, a loss of thousands of calories at a time naturally does not matter, so certainly not fat.

If you find yourself underweight and too thin, the first thing to check is whether it's a potential effect of disease. Such as thyroid, diabetes, adrenal gland, digestive system diseases, etc., are prone to cause underweight. Rule out the disease before you can implement a weight gain program.

Pleasant body and mind

Skinny men and women in the diet, a lot of there are picky and partiality phenomenon. Therefore, should change these bad habits, increase dietary intake, meals should be rich and varied. Eat more carbohydrates, pasta is most useful, in addition, high protein foods, vegetables and fruits are not less, weekdays more mouth not away from those healthy snacks, such as peanuts, milk sugar, etc., drink beer and then drink some fruit juice is also a good idea.

With enough protein intake, it is advisable to eat more foods that are rich in fat and carbohydrates (i.e. starch, sugar, etc.). In this way, the excess energy can be converted into fat stored under the skin, so that the lean body fit. Thin people with weak gastrointestinal function, can choose chicken, duck, fish, sheep liver to eat, in addition to this, fish is also easy to digest and absorb.

Dietary diversity

To gain weight, the first thing that should be done is to achieve scientific weight gain for health. Balanced diet, should also maintain sufficient and good sleep. If a person's sleep is more adequate, appetite is better, but also conducive to the digestion and absorption of food. Many thin people like to live at night, not moving to play an all-nighter, the next day to go to work, a serious impact on the quality of sleep, so go on not thin only strange.

It is also important to pay attention to personal mental health. Work in the tension and pressure, life in some small things can not think, beyond the human body load "crazy" learning or work, etc., will make people more and more thin. On the contrary, a pleasant psychological state, harmonious interpersonal relationships will help to gain weight.

Appropriate exercise

For those who have been sitting in the office for a long time for the thin people, every day should take some time to exercise, which is not only conducive to improving appetite, but also make the muscles strong, fit body. The human body's muscles are "used to waste", if you do not get exercise for a long time, the muscle fibers will be relatively atrophied, become weak and weak, people also appear to be weak.

In the movement mode, jogging is a good choice, because people in jogging when the number of intestinal peristalsis increased significantly, which can consume the body energy, in the meal time appetite is good. Generally speaking, large exercise exercise, short time exercise and fast explosive exercise can play a fattening effect, but also want to lose weight should be the most avoided.

Attached: food to gain weight side

Yam porridge

Components: yam, cheese, sugar.

The preparation method can be divided into two kinds. One is to wash the fresh yam, mashed, when the rice porridge is cooked add mix, and then adjusted into the cheese, sugar to eat; another method is to dry the yam powder, each time to take 30 grams of cold water, add cold water to mix, placed on the stove, cooked over a moderate fire, stirring, two or three boiled and removed, adjusted into the cheese, sugar can be eaten.

The yam is sweet and flat, can make up for false win, long muscles, moist fur, for the treatment of wasting, beauty of the wonderful products. Cheese can nourish the lungs and moisturize the skin, nourish Yin and produce fluids. The two together, can be healthy transport spleen and stomach, funding source, so in the virtual thin patients, the effect is very good.

Often hear thin people complain, now diet pills flying all over the place, there is no fattening drugs. In fact, the general thin and weak want to gain weight fitness, no need to resort to drugs, as long as the proper diet, with dietary therapy to tonic, will be able to collect good results.

Thin people, more than yin deficiency, blood loss and less, so the diet should eat more sweet and moist to produce products, such as milk, honey, eggs, soft-shelled turtle (turtle), sea cucumber, fungus and so on. Commonly used effective therapeutic prescriptions are: walnut cow's milk drink, honey drink, sea cucumber cream, turtle meat lily red date soup, turtle nourishing kidney soup, ginseng wheat turtle, silver fungus pigeon eggs, lily chicken yellow soup.

Yin deficiency is often internal heat, thin people see irritability, dry mouth and sore throat, hypersexuality and other phenomena of internal heat, so in the nourishing at the same time, but also pay attention to clearing the fire, optional clams and mamondo soup, chrysanthemums, such as sliced meat.

1. Balanced diet

Can use cream or other edible oils, jams, sugar and other high-fat, high-sugar foods to increase calories, although the weight gain is more rapid, but the long-term or excessive consumption, will destroy the appetite, and may bring about chronic diseases endangering health. Use a balanced diet and gradual increase in food intake to avoid compulsive feeding and destroying appetite.

2. Develop good eating habits

Time and quantity, small and frequent meals, chewing and swallowing.

3. Change the procedure of eating

Eat food with high concentration and high nutrient density first, and then eat other food.

4. Choose moderately cooked food

Choose moderately cooked food, such as: steaming, stewing, brining, stir-frying, boiling, etc. Avoid frying, sautéing, cooking, and so on. Avoid deep-frying, pan-frying, baking, etc., which can lead to hard, indigestible food. Avoid deep-frying, pan-frying, baking, etc., which cause the food to be hard and indigestible.

5. Maintain a happy mood, set up a good eating environment, and concentrate on the meal.

Tension and anxiety not only affects the appetite, the gastrointestinal tract digestion and absorption function is not good, the metabolic rate increases relatively consume more calories.

If there is still no way to improve your long and thin body, we recommend you to ask a professional doctor to help you find out why you can't grow meat, and use a healthy way to grow healthy meat!

You can consider milk, almonds, sesame seeds, cashews and other foods to gain weight. You can add almonds and sesame seeds to milk to drink, and cashews can be taken as a snack to eat, which will have a good effect.

In the demographic structure of society, underweight is also a very common ethnic group. But in the current trend of weight loss, those who are underweight are the envy of the general public. However, in reality, underweight people are prone to malnutrition, fatigue, depression, muscle loss and other symptoms. In addition, they are more likely to suffer from poor immunity and illness, especially for the elderly who suffer from chronic illnesses, which can increase the chance of complications and a poor recovery.

◎We will not gain weight

Theoretically, the meaning of weight gain and weight gain is not the same. The reason is that "fattening" as the name suggests is to increase the proportion of fat in the body tissues, while "weight gain" should also cover the growth of muscle tissues in addition to the increase of fat. I think you're asking about "weight gain" rather than "fattening", right?

The body's weight comes from bones, muscles, fat, water, and other internal organs, and a meaningful "weight gain" should focus on increasing the proportion of muscle and fat. So, how do we carry out the body transformation project? The answer is still "diet" and "exercise"!

Diet

Diet, high protein, high calorie diet, is the only way to gain weight. Concentrated protein and high-calorie foods, such as heavy cheesecake, small pastry, cupcakes, etc., a small number of meals, after the meal timely supplementation to help digestion of papaya enzyme or comprehensive enzymes, in order to increase the utilization rate of digestion and absorption of food.

◎Protein selection

Choose a good source of protein, such as eggs, milk, meat, poultry, etc., should account for more than half of the total daily protein. Plant-based proteins, on the other hand, will be more effective if they are separated and extracted from soy protein powder, because there are fewer plant fibers that hinder absorption. As for eating meat or drinking milk, which method is better? For those who are concerned about efficiency, try drinking high-protein milk powder (such as Sando Milk Protein), which will give you a higher protein intake than drinking fresh milk or eating meat, and a better absorption and utilization rate.

◎Carbohydrates

Carbohydrates intake is also an important part of the selection of starchy food, such as white toast, steamed buns, white rice, potato, taro, pumpkin and so on. Cooking can be thickened, soup, thick soup type, or in the soup or juice, milk, add some maltodextrin (generally known as corn hydrolyzed starch, can be added directly to the food to eat), to increase the calorie intake.

◎Fat selection

Fat part, can be used in the appropriate amount of absorption of better utilization of medium-chain fatty acids (MCT), in order to increase the concentrated calorie intake. MCT does not contain essential fatty acids, so it should be used in conjunction with other fats and oils. It is recommended to use MCT products mixed with essential fatty acids (e.g. Santos Calorie) to avoid essential fatty acid deficiency. In general, it is recommended that the proportion of medium-chain fatty acids in the total amount of fats and oils used should not exceed 60%.

Exercise

The exercise for those who want to gain weight should be "weight training" rather than "aerobic exercise" as emphasized by those who want to lose weight. Because "aerobic exercise" is to promote energy consumption, while "weight training" is used to increase the proportion of muscle. With the use of dumbbells, barbells and training equipment, along with the complete contraction and relaxation of large muscle groups, you can achieve muscle building.

What do we mean by large muscle groups? It is what we call the pectoral, abdominal, back, hamstrings, biceps and triceps (arms). Through weight training and dietary supplementation, the large muscle groups can grow and relatively accumulate some weight.

Currently, in the United States, attempts have been made to increase the proportion of muscle mass in the elderly through appropriate weight training and supplementation with weight-gaining foods, in order to improve the symptoms of malnutrition, easy fatigue, depression, muscle depletion, weakened immunity, and susceptibility to disease. For the elderly suffering from chronic diseases, it will also reduce the chance of complications and poor healing.

Breakfast: must eat, to have energy!

People who prefer Western flavors:

1. A glass of freshly squeezed orange juice

2. A glass of low-fat milk

3. A pancake topped with syrup, jam, and cream.

For those who prefer Chinese flavors:

1. A bowl of skin-egg congee or millet porridge

2. A cup of soy milk or rice milk.

3. A boiled egg

Morning snack: help the body store energy

One of the following: raisins, drupes, peanuts, bananas.

Lunch: Eat happily to gain weight!

People who prefer western flavors:

1. an apple

2. a glass of low-fat milk

3. a sandwich

4. a box of lettuce salad

5. a high-fiber cracker

People who prefer Chinese flavors:

1. a kiwi fruit

2. a cup of yogurt

3. a cup of milk, a cup of coffee, a cup of coffee, a cup of coffee, a cup of coffee, a cup of coffee, a cup of coffee, a cup of coffee, a cup of coffee, a cup of coffee, and a cup of coffee. Yogurt

3. A bowl of rice or a bowl of noodles

4. One boiled green vegetable

5. One high-fiber biscuit

Afternoon snack: Don't let your little belly go hungry

One of the following: one milkshake, a few slices of high-fiber cookies, a small dish of halo-halo or one tea-leaf egg.

Dinner: Try to eat on time

It's best to eat with your family or loved ones. The sweet feeling will make the meat grow faster!

1. A freshly squeezed juice

2. An ice cream or yogurt

3. A lettuce salad or a stir-fried vegetable

4. A bowl of rice or a bowl of noodle

5. A portion of lean meat or fish

6. A pineapple, a papaya, or a tomato after the meal.

Snack: try to eat two hours before bedtime

Spread jam, peanut butter, cream, and garlic sauce all over toast. Then have a bowl of broth, milk, or soy milk. Just eat what you mean so you don't get so full you can't sleep. After a late-night snack, brush and rinse your teeth and floss before you go to bed!