What to eat to gain weight. How can I gain weight

Aha?! Fattening?!

That. It's so easy!

Eat. Write fried food, puffed food.

Or vacuum-packed.

Some food (hillbilly.

Something. Really all at once.

Fattened. And ......Peacetime.

You have to exercise.

Hehe. Physical education.

It's best to go. Oh yes.

If you want to gain weight, you must first eat more nutritious food, and the body needs to prepare the six major nutrients that cannot be lacking, so usually avoid picky eating, eat more protein-rich foods, such as chicken, fish, beef, eggs, etc., but also eat more vegetables, imitation large fruits to supplement sufficient vitamins. Maintain good eating habits, eat three meals a day regularly, avoid overeating, but you can eat smaller and more meals to avoid lack of energy in the body.

At the same time, you should keep exercising, but do not do strenuous exercise, mainly weight-bearing exercises, such as lifting dumbbells, horizontal bar training, etc. Personal mood is also very important, usually avoid nervousness, sadness, depression and other bad emotions, because these adverse mental factors can affect the health of the gastrointestinal tract, thereby affecting the body's absorption of spring nutrients. If long-term weight loss may be related to personal physique, you can also take a look at traditional Chinese medicine and take some Chinese medicine to recuperate.

Fat gain or weight gain is when energy intake exceeds energy expenditure, and excess energy is stored in the body. It is usually the method used by people who are emaciated. Gain weight can be achieved from three aspects: healthy diet, reasonable exercise and improved living habits

1. Healthy diet: avoid partial eating and ensure that the diet is scientific, reasonable and sufficient. Ensure protein, fat, and carbohydrate intake, with a high-protein, high-calorie, easy-to-digest diet.

Eat more staple foods, such as steamed buns, noodles, rice, etc., and eat more high-protein foods, such as eggs, milk, beef, fish, shrimp, soy products, etc. At the same time, increase the intake of high-calorie foods in moderation, such as cakes, chocolates, snacks, biscuits, etc., and ensure the adequate intake of fruits and vegetables every day. It is necessary to avoid eating too much greasy and fried food in order to gain weight, which is not conducive to weight gain, and excessive intake is easy to increase the burden on the stomach.

It is also necessary to avoid overeating, eat in moderation, and it is recommended that a professional dietitian formulate a reasonable fattening meal;

2. Reasonable exercise: while increasing diet, it is necessary to carry out appropriate exercise to promote the body's metabolism and help digestion and absorption.

3. Improve living habits: Maintaining healthy living habits is also very important for gaining weight, first of all, we must ensure adequate sleep, avoid staying up late, high-quality sleep can promote human growth hormone secretion. Secondly, it is necessary to maintain a happy mood and avoid excessive anxiety or stress, otherwise it will not be conducive to weight gain.

If you want to gain weight, then eating more will of course gain weight, which will make people fat, and eating less exercise and more snacks will make you fat.

1.A high-protein, high-calorie diet is definitely the first choice for healthy weight gainers. It is also important to eat small, frequent meals and supplement digestive enzymes to increase the digestion and absorption rate of food.

The distribution of calories ingested must be scientific. The calories ingested by the human body mainly come from the three nutrients of protein, carbohydrates and fats, which can all produce calories, but cannot replace each other, otherwise it is not good for health: if there are too many carbohydrates and too little fat, it will increase the burden on the gastrointestinal tract; If there is too much fat and too little carbohydrate, it may cause obesity and cardiovascular and cerebrovascular diseases; If there is too little protein, it will inhibit growth and development, and reduce the body's resistance ......So there must be a scientific proportion of their intake:

About 50 60 of the calories consumed by the human body should come from carbohydrates, about 20 from protein, and the rest from fat - such a ratio can increase "weight" - feel firm, not "fat" - feel fat, and improve physical fitness at the same time.

2.Protein:

Choose excellent proteins, especially animal proteins, because the composition of animal proteins is the closest to that of human proteins, and the utilization rate is the highest. For example, eggs, milk, meat, seafood, etc. If the intake of amino acids is limited in plant-based proteins, a variety of combinations must be used to complete the task of protein supplementation.

The only plant protein that contains a full spectrum of amino acids is soy protein. However, soy protein has soy isoflavones, which are estrogen-like hormones, which can hinder the secretion of androgens that help muscle growth for muscle gainers.

It is advisable not to make a choice!

3.Sugars: Muscle gainers are very important to the choice of sugars, sugars provide the body with essential calorie intake, as well as essential condiments for fat burning and protein synthesis, and the preferred sugars: rice, potatoes, sweet potatoes, pumpkin, taro, etc. Daily carbohydrate intake should account for more than 40% of the daily caloric intake.

4.Fats: Monounsaturated fats should be the mainstay, most of which come from plants and have the function of lowering cholesterol. For example, seed oil, soybean oil, olive oil, etc. There are also some essential fatty acids, which come from the deep sea, and deep-sea fish oil is also needed by the human body.

5.Eating Advice:

Total fat< 30% total calories;

Saturated fat< 10% of total calories;

Monounsaturated fat 10 15 total calories ;

Polyunsaturated fats < 10% of total calories.

【】The text begins:: I am 174cm tall, and I used to be only about 60kg, and I never knew what to eat to gain weight. More than a month ago, I came into contact with the Healthy Weight Gain Network, and then I read almost all the articles about weight gain, and saw that many people have successfully gained weight, and I also made up my mind to rely on diet to gain weight.

I just went to measure it, it's already 61kg, I almost can't believe it! I'm so happy, I used to think that I was the kind of person who didn't grow fat, but now I don't believe in anything born at all, there is no natural thing. Maybe it was not good to absorb it before, but it would be good to pay attention to the natural conditioning.

Two sugar packets, one glutinous cake, one egg, and one bag of pure milk.

2.Lunch and dinner: eat more meat, eat more, eat as much as you can, and swell hard.

In fact, my digestion has always been very good, and I basically don't have a stomach upset no matter how I eat, and it should have just been poorly absorbed before. In fact, the most important thing for absorption is the spleen and stomach, so I bought spleen-strengthening cake slices, and I saw that many of them ate spleen-strengthening pills, but we didn't sell them, so we bought spleen-strengthening cake chips, the effect should be the same, and the formula should be the same. Very cheap, a few cents a pack.

If you have poor digestion, it is recommended to regulate the stomach and take some medicine to strengthen the stomach and eliminate appetite.

5.Drink more water, normal people need to drink about 1500ml of water every day, everyone sees if they drink enough. Water detoxifies and speeds up metabolism.

6.Drink a glass of juice every day.

7.Drink a glass of milk and eat a pack of cookies after a workout.

9.In comparison, I feel that I still eat less meat, and if you have the conditions, you must eat more meat!