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Weight gain diet is an important factor in helping you solve the problem of below average weight. In fact, many skinny people who eat a lot still find it difficult to gain weight. So how to design a weight gain diet for skinny people most effective and reasonable?
1. What causes you to eat a lot but still find it difficult to gain weight? In order for the weight gain process to go smoothly, first of all, you need to determine what is causing your weight to stay below average and cannot be improved.
Do not gain weight due to sedentary
When not exercising much, the body will not have factors that stimulate appetite, and some people will reduce the ability to digest as well as metabolize / absorb nutrients. The body is also tired and lifeless. This is the reason why your weight cannot improve even if you eat enough.
Using stimulants makes it difficult to gain weight
Many skinny people have a habit of using stimulants such as tobacco, alcohol ... without knowing that these factors cause weight loss and decrease in size. taste and make it difficult to absorb nutrients. Not only that, stimulants also cause many harmful effects to health.
The body accumulates toxins, it is also difficult to improve weight
In today's life, toxins are all around us from food to the environment. Every day, the body accumulates a certain amount of toxins. Without a method to help eliminate them, nutrients when entering the body will be more difficult to metabolize, making the weight gain process difficult.
Chế độ ăn tăng cân được nhiều người quan tâm
2. 6 food groups according to the nutritional pyramid in a weight gain diet for thin people A healthy weight gain diet needs to ensure many conditions, of which 3 important conditions are:
Must help people implement reach the desired weight. Weight after gaining must be maintained sustainably. Weight gain must be accompanied by muscle gain and health risks to a minimum. Based on what requirements, a nutrition pyramid for thin people has been designed with 6 floors, corresponding to the following 6 food groups from bottom to top (high priority to low priority):
Floor 1 - group Starchy foods
This is the most important food group and needs to be added the most when designing a weight-gaining diet. Some of the dishes in this group include rice, bread, pho... Every day, you need to provide a sufficient amount of starch to meet 50% to 60% of energy for activities.
For people who need to gain weight, nutritionists recommend that you eat about 12kg of starch monthly and divide it evenly every day.
Floor 2 - food group rich in fiber
Floor 2 includes foods rich in fiber and vitamins - minerals. These are important nutrients for people who want to gain weight. As explained by science, fiber plays a role in promoting the digestive system and absorbing / metabolizing nutrients more quickly and optimally, thereby providing adequate calories for weight gain goals.
According to the nutritional pyramid in the weight gain diet, each month you need to consume enough 10kg of green vegetables and fruits, should be divided equally every day. In particular, hard fruits with high calorie content are also recommended in side meals.
3rd floor - protein-rich food group
Protein (or protein) is an important ingredient for the structure and development of muscles, a prerequisite for a healthy and sustainable weight gain process. However, in order for protein to fully exert its weight-gain effect, you need to combine nutrition and daily physical exercise.
Some foods rich in protein should be added in the weight gain diet for skinny people, including eggs, chicken, fresh milk and dairy products, fish, tofu,...
4th floor - high-fat food group
Some people think that weight gain will be associated with fat gain and high-fat foods. However, this food group is located on the 4th floor of the nutrition pyramid for skinny people, proving that the fat group should only be added in moderation. Each month, nutritionists recommend that thin people consume only about 600 grams of fat (including fats of animal and vegetable origin, preferably vegetable oils).
5th floor - foods containing a lot of sugar
Sugar is an ingredient that creates an abundant and quick source of energy when put into the body. For this reason, sugar can help with weight gain, but it's not a healthy way to gain weight. When eating too many foods containing sugar, the body will face many dangerous health conditions such as overweight - obesity, cardiovascular problems, diabetes...
Therefore, the right amount of sugar for thin people each month only fluctuates about 500 grams.
6th floor - foods that provide salt
In weight gain diets for thin people, little mention is made of the problem of controlling the amount of salt entering the body every day. However, every day you should limit salt consumption (only about 1g to 1.2g salt) to ensure good weight gain.
Thực phẩm giàu tinh bột cần được bổ sung nhiều nhất khi thiết kế chế độ ăn uống tăng cân
3. How should thin people apply weight gain diets? Knowing about foods that help you gain weight is not enough, you need to ensure some basic principles for the most effective weight gain.
Daily calorie consumption must be lower than the calories you absorb
This is the most important rule: when the amount of calories absorbed in the body is higher than the calories consumed out, the excess calories will be stored as muscle and fat, thereby improving overall weight.
Should eat many meals a day
In addition to 3 main meals, thin people should increase 2 - 3 snacks daily to ensure that they always provide adequate and continuous energy for the body, limiting muscle condition can use all the energy for the operation and not accumulate it again.
Should combine weight gain diet and exercise regimen
At least spend about 30 minutes doing sports. This helps to absorb nutrients from food effectively, while stimulating muscle strength and helping to eat better and sleep more deeply.
It can be said that, besides understanding and knowing about the weight-gain diet for thin people, if you want to be effective, you need to apply it in a scientific and reasonable way.
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