1. A balanced diet

You can use butter or other high-fat and high-sugar foods such as edible oil, jam and sugar to increase calories. Although you gain weight quickly, long-term or excessive consumption will destroy your appetite and may bring chronic diseases and endanger your health. Adopt a balanced diet and gradually increase food intake to avoid compulsive supply and destroy appetite.

2. Develop good eating habits

Regularly quantify, eat in small quantities 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, cooking, etc., to avoid food being hard and difficult to digest due to frying, frying, baking, etc.

5. Keep a happy mood, arrange a good 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 increase of metabolic rate consumes relatively more calories.

If you still can't improve your tall and thin figure, I suggest you ask a professional doctor to help you find out why the 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 drink almonds and sesame powder with milk, and cashews 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. It's just that under the current wave of weight loss in society, those who are underweight are the envy of ordinary people. However, in fact, underweight people are prone to malnutrition, fatigue, depression, muscle loss and other symptoms. In severe cases, the immunity will be worse, and it is easy to get sick, especially for the elderly with chronic diseases, which will increase the chances of complications and poor prognosis.

◎ gain weight without gain weight

gain weight is not the same as gain weight in theory. Because "fattening" as its name implies is to increase the proportion of fat in body tissues, and "weight gain" should cover the growth of muscle tissues in addition to the increase of fat. I think what you want to ask is "gain weight" rather than "gain weight"? !

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

diet

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 pastry, small cake, etc., should be supplemented with papaya enzyme or comprehensive enzyme to help digestion in time after meals, so as to increase the digestion, absorption and utilization rate of food.

◎ Selection of protein

Choose excellent protein sources, such as eggs, milk, meat and poultry, which should account for more than half of the daily protein. The vegetable protein uses soybean protein powder separated and extracted, and the effect will be better, because there is less plant fiber that hinders absorption. As for eating meat or drinking milk, which method is better? Efficiency-conscious people can try to drink high-protein milk powder (such as Sanduo milk protein), which will lead to higher intake and better absorption and utilization rate than protein who drinks ordinary fresh milk and eats meat.

◎ Selection of sugar

The intake of sugar is also an important link. 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 fruit juice and milk to increase calorie intake.

◎ Selection of fat

Medium-chain fatty acids (MCT) with better absorption and utilization rate can be used in the fat part to increase the intake of concentrated heat. Pure medium-chain fatty acids (MCT) need to be used with general oils and fats because they do not contain "essential fatty acids". It is suggested that medium-chain fatty acid products mixed with essential fatty acids (for example, sanduo high energy) can be used to avoid the lack of essential fatty acids. It is generally recommended that medium-chain fatty acids account for 6% of the total oil consumption.

Sports

Weight training is the main way for those who want to gain weight, rather than aerobic exercise emphasized by those who lose weight. Because "aerobic exercise" promotes energy consumption, while "weight training" is used to increase muscle proportion. With the use of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, muscle construction can be achieved.

then what is big muscle group? It is what we call chest muscles, abdominal muscles, back muscles, leg muscles, biceps and triceps (arms). Through weight training and dietary supplement, large muscle groups can grow, and relatively, some weight will be accumulated.

At present, in the United States, an attempt has been made to give proper weight training to the elderly and supplement them with weight-increasing food to increase the proportion of muscles, so as to improve symptoms such as malnutrition, fatigue, depression, muscle wasting, poor immunity and easy illness. For the elderly with chronic diseases, it will also reduce the chances of complications and bad prognosis.

breakfast: you must eat it to be energetic!

people who prefer western tastes:

1. A cup of freshly squeezed orange juice

2. A cup of low-fat milk

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

People who like Chinese tastes:

1. A bowl of preserved egg lean porridge or millet porridge

2. A cup of soybean milk or rice slurry.

3. a boiled egg

snacks in the morning: help the body store energy

choose one of the following foods: raisins, drupes, peanuts and bananas.

Lunch: You can get fat only if you eat happily!

people who prefer western tastes:

1. an apple

2. a cup of low-fat milk

3. a sandwich

4. a box of lettuce salad

5. a high-fiber biscuit

people who like Chinese tastes:

1. a kiwi

2.

dinner: try to eat on time

it is best to eat with family or loved ones. Sweet feeling will make the flesh grow faster!

1. freshly squeezed juice

2. ice cream or yogurt

3. lettuce salad or stir-fried vegetables

4. a bowl of rice or a bowl of noodles

5. lean meat or fish

6. eat some pineapple, papaya or tomatoes after meals.

Midnight snack: Try to eat two hours before going to bed

Spread the toast with jam, peanut butter, cream and garlic sauce. Drink another bowl of broth, milk or soybean milk. Just eat something, so as not to be too full and unable to sleep. After eating midnight snack, you should brush your teeth, rinse your mouth and floss before you go to bed.