How to gain weight effectively when you are thin?

If you are thin, you must pay attention to actively gaining weight, because being too thin will affect your health. If you want to gain weight, you must arrange your three meals a day reasonably. The diet should be rich and varied to ensure the intake of various nutrients, and at the same time, you should also moderately increase your fat intake.

1. Eat three meals on time and avoid snacks one hour before meals. Three meals should be eaten on time to allow the stomach and intestines to develop normal functioning habits. Also, avoid snacks one hour before meals to avoid affecting appetite and affecting the intake of regular meals. Even if you want to gain weight, three meals should be the main source of nutrition and calorie intake. If you want to enhance the weight-gaining effect, you can consider adding two more meals in between the three meals. As for the content of the extra meals, it is better to choose foods with less fat and high protein and starch content, such as light-tasting nuts and natural grains. Eat less junk food to avoid increasing the burden on your stomach instead of gaining weight!

2. Reasonably distribute the intake proportions of the three meals. Breakfast is very important, because it is the first meal after yesterday's dinner, so the food intake proportion should not be just dealt with casually. In principle, the portion proportions of the three meals should be similar, and the distribution ratio should be: Breakfast accounts for 25~30% of the total calorie intake for the day; Lunch accounts for 30~35% of the total calorie intake for the day; Dinner accounts for 25~30% of the total calorie intake for the day.

3. Three meals a day with a variety of types and balanced nutrition intake To ensure a balanced intake of nutrients, the best way is to use rice as the staple food, so that you can match it with five major food groups such as fish, meat, vegetables, beans, etc., so this kind of eating habit is definitely better than the Western diet. People who like to only eat sandwiches and hamburgers should quickly correct your eating habits!

4. Moderately increase fat intake. As mentioned earlier, "thin people have more fire", so eating more fried food will not only fail to provide the fat needed by the human body, but will add fuel to the fire and hinder the secretion of gastric acid, causing a burden on the stomach and intestines. Butter and pork belly are both good choices. As long as they do not cause indigestion symptoms such as diarrhea or bloating, the intake is suitable for you. Those who want to gain weight should be careful when consuming them.