I want to gain more weight, how can I gain weight?

Many people are thin and have a single diet (picky eating). For example, some people only like to eat rice, not pasta and grains; Some people only like to eat vegetables, not meat; Wait a minute. If you also have a picky eating habit, then you must change, pay attention to increasing the variety of food, fish, meat, eggs, milk, vegetables and fruits carefully matched, eat everything, to ensure adequate nutrition.

It is also important to ensure that the food you eat each day contains enough calories. A young man engaged in light physical labor needs about 2,200 kcal per day, which is equivalent to 250 grams of rice, 200 grams of pork, and 2 eggs (80 grams of cauliflower, 100 grams of tofu). 100 grams of spinach, 10 grams of sugar, 100 grams of cooking oil to provide calories.

This recipe also contains the right ratio of protein, fat, and carbohydrates. The daily intake of food calories exceeds the calories consumed by the body, and it is possible to gain weight only if the supply exceeds demand. Special attention should be paid to increasing protein-rich foods, such as meat, eggs, fish, soy products, etc., because protein is the main component of muscle, and it is necessary to provide raw materials to grow muscle.

Secondly, people with a thin body often eat less or do not want to eat, if they are forced to eat more, it is easy to lead to indigestion and gastrointestinal diseases. Pay attention to the timing of food increases, otherwise it will be counterproductive. For example, in order to gain weight, some people eat sweets, snacks and other snacks from time to time, and once they sit down at the table, they can't eat anything.

Exercise and enhance physical fitness Some people think that exercising less every day can make you fat. In fact, the result is that you can neither gain weight nor make your body fit. Practice has proved that only regular swimming, skating, cycling, exercises, running and other sports can improve the function of internal organs, enhance appetite, promote nutrient absorption, and gradually make the physique stronger.

From the type of food, eating can be divided into two types: meat and vegetarian. Eating meat mainly refers to meat, as well as some high-protein, high-fat foods, such as various chickens, ducks and other poultry, fish, meat of various animals (excluding protected animals), as well as eggs, milk, seafood, game, etc. Vegetarianism mainly refers to non-meat food, that is, vegetables, fruits, and grains.

Whether eating meat is good for health or vegetarian is better for health, there has been a debate throughout history, in fact, meat and vegetarian are not important, what matters is whether it can adapt to the needs of the body and whether it can be digested and absorbed by the body. As long as the body needs it at this time, meat and vegetables must be eaten High fat content: pot stickers, jujube paste moon cakes, leek dumplings, roasted wheat, fries, custard burgers, pizza High fat content:

Fried spring rolls, xiao long bao, crispy wheat fish with egg yolk, apple pie, chocolate Extremely high in fat: fried dough sticks, lion's head, fried chicken.