In this era of national weight loss, there is a lot of information about weight loss.
However, if you pay a little attention to your side, you will hear voices from other friends:
What about our skinny people? We need to gain weight…
Today, Dr. Clove will give you a detailed explanation on how to gain weight healthily. The emphasis here is on healthy ways, not excessive fat.
First of all, we must find out the reason why we are thin.
If your body mass index, that is, weight (kg) divided by the square of height (m), is lower than 18.5 kg/m2 for a long time, indicating that your weight is low, which is medically thin and has certain health risks. At this time, you should ask yourself a few questions:
1. Do I have problems with digestion and absorption?
If there are gastric ulcer, irritable bowel syndrome and other diseases, while gaining weight, it is necessary to actively cooperate with the treatment of digestive department.
2. Have I ever had extreme dieting or weight loss experience?
If so, your basic metabolic ability and digestion and absorption function may be seriously damaged. You need to pay attention to metabolic recovery and cooperate with digestive department for treatment.
Is my low weight a family genetic cause?
If your family is extremely thin, and your appetite and appetite are not small, but you are still very thin, there is not much health risk.
After finding out the reason, solve the problem of thinness again. Seven points depend on eating and three points depend on practicing. This sentence, which is suitable for losing weight, is also suitable for gaining weight. Only by using diet and exercise suitable for oneself, can we gradually realize healthy weight gain.
Key Points of Weight Gain Diet
1. Eat more healthy foods with high nutrient density,
High-fat, high-sugar and high-calorie junk food will only increase fat, but fat is not what you need. Our recommended healthy foods are those [especially nutritious] foods, including some coarse cereals, fruits and vegetables, meat, eggs, milk, nuts, etc. More details will be given later.
The key to healthy weight gain is to increase muscle. Besides, due to the digestion and absorption characteristics of thin people, junk food mostly passes through the intestines and cannot provide effective nutritional help.
2. Eat more food with small volume and high density.
Foods with small volume and high density, such as cheese and dried fruits, can help thin people make full use of their limited stomach capacity, eat more calories, enrich nutrients, and promote metabolism and utilization.
3. Eat more food that is easy to digest and promotes absorption.
Foods with soft texture, rich organic acid and sour and spicy taste can be eaten appropriately, such as curry, ketchup, chili sauce, sour and spicy soup, etc., which can enhance appetite and help digestion.
4. Eat less and eat more, with plenty of energy.
Eat once every 2 ~ 3 hours, and you can eat six meals a day, that is, three main meals and three extra meals. Every time you eat to the extent that you are full but not strong.
5. Adequate quality protein
High-quality protein accounts for more than half and is evenly distributed in each meal to promote the synthesis of muscle protein.
For breakfast and extra meals, you can eat more milk, eggs, soya-bean milk or dried beans. Lunch and dinner should ensure aquatic products such as fish and shrimp, as well as lean meat such as chickens, ducks, cattle and sheep.
If you really can’t eat so much food protein, consider adding additional protein products rich in branched chain amino acids such as leucine, such as whey protein powder.
STEP 6 Pay Attention to Fatty Acids
On the premise of controlling the daily total fat intake properly, seafood and other foods rich in-3 polyunsaturated fatty acids should be added.
7. Pay Attention to Vitamin D
Vitamin D is related to bone health, and the degree of bone health will affect skeletal muscle growth. Thin people can appropriately increase foods with high vitamin D content such as marine fish, animal liver and egg yolk.
If you can’t eat these in your diet, you can supplement vitamin D, 15 ~ 20 micrograms per day.
Tips for Weight Gain Diet
Tip 1: Choose Food
Recommended foods: including but not limited to oats, purple rice, red beans, millet, whole wheat, tomatoes, carrots, rape, spinach, Tricholoma matsutake, oranges, hawthorn, peas, eggs, milk, yogurt, cheese, dried bean curd, tofu, lean beef, lean mutton, skinned chicken and duck meat, fish and shrimp meat, animal viscera, almonds, walnuts, sesame, etc.
Restrict food: Reduce fatty, dessert, sweet drinks, puffed food and other snacks. In addition, vegetables, fruits, potatoes, bacteria, algae and soybeans that are too hard, high in fiber and easy to flatulence should be moderate.
Tip 2: Exchange milk for water
Using milk instead of water can make soya-bean milk, steamed eggs and flour, make bread and dumplings, etc. While eating, it also takes in rich nutrition and energy in milk.
Tip 3: Pattern Plus Meal
Milk oatmeal or sesame paste can be added as an extra meal, with an extra spoonful of wheat germ powder, or pine nuts, peanuts and other nuts, or a handful of raisins.
Tip 4: Dried Fruit Replaces Fresh Fruit
If you can’t eat too much fruit, you can eat dried fruit. Of course, pay attention to choose varieties that do not add too much polysaccharide and are not fried.
Tip 5: Mud Paste Good Digestion
Making meat into meat paste and meat pie and vegetables into vegetable powder or vegetable paste is more conducive to digestion and absorption.
Weight gain also requires more exercise.
Many people will think that exercise is to consume energy and lose weight, so thin people can’t exercise if they want to gain weight, they just want to be quiet.
It is wrong to think so. Because, for skinny people, exercise has two major benefits:
- Improve metabolic ability. After exercise, eat in time to supplement consumption, promote the absorption and utilization of nutrition, can quickly utilize protein, improve body muscle synthesis, strengthen muscle strength, increase appetite. For friends with gastrointestinal digestion and absorption problems, proper amount of aerobic exercise before meals can promote appetite, improve digestion and absorption.
Recommendation 1
Increase the amount of daily physical activity as much as possible. If it is sedentary work, you should make more use of the work gap to get up and take activities, and strive for special activities in the morning, evening or before meals.
Recommendation 2
Exercises based on resistance exercise, such as sitting leg lifting, static squatting against the wall, lifting dumbbells, pulling elastic belts, etc., can effectively improve muscle strength and body function. If necessary, it is better to supplement essential amino acids or high-quality proteins after exercise.
Recommendation 3
At least 3 days a week, do a total of 40-60 minutes of moderate to high intensity exercise every day. Novice can choose fast walking and jogging. If there is a slight basis for exercise, it is recommended to do resistance exercise for 20-30 minutes first, then do aerobic exercise and stretch and relax.
For friends who have strong needs for fitness and muscle building, they need to do more strength training to stimulate muscles and supplement nutrition with training.
Sincerely wish everyone can have the perfect body shape they like!