First of all, you must consume an extra 500 kilocalories a day. When the human body consumes more calories than it does, the excess calories can be used for the growth of muscle and adipose tissue. Studies have shown that under the condition of constant weight, the calorie intake is equal. At this time, on the basis of the same diet and consumption, the additional intake of 3500 kilocalories can increase the body weight 1 kg. The healthy way to gain weight is to distribute 3500 calories to 1 week, that is, to consume 500 calories every day, 1 week increase 1 kg.

Secondly, the distribution of calorie intake must be scientific. Protein, fat and sugar are the sources of calorie intake. These three substances can generate heat, but they can't replace each other, otherwise it will be harmful to health.

A high-protein and high-calorie diet is the first choice for healthy fatteners. Protein: Milk, eggs, meat, seafood, etc. Sugar: potatoes, pumpkins, taro, rice, etc. Fat: Soybean oil, olive oil and plants dominated by unsaturated fat are better.