How can thin people eat to gain weight? Today to share with you, the 3 elements of the dietary arrangement for thin people to gain weight, all of which make 99% of thin people gain weight! Polite people first like the collection and then start learning.
The logic of thin people fattening is very simple, no matter what method you use, as long as you can produce enough calorie surplus, people will certainly be able to gain weight, but some ways to be fat are not healthy enough.
The energy balance relationship determines the dynamic change of weight
If you want to gain weight at a uniform and healthy rate, it is more appropriate to make a calorie surplus of 500 kcal per day, for most thin people, it is to directly arrange 500 kcal plus meals;
But there is an exception to this category of people, and that is that people who consume calories lower than their basal metabolism need to increase their caloric intake by 500 kcal on top of their basal metabolism, rather than on top of their existing diet.
Thin people's fattening diet arrangements need to ensure nutritional balance
The core of lean people fattening is calorie balance, but it is not enough to do a good job of calorie balance, some common vitamins, minerals, will affect your appetite, digestion and absorption, such as B vitamins, calcium, magnesium, zinc and iron, dietary fiber, etc., but also need to be adequate.
In addition, the diet structure is unreasonable, such as a high proportion of protein intake, which will increase the body's calorie consumption, and will also affect your calorie surplus, which will affect your fattening effect.
Therefore, nutritional balance contains 2 parts, one is the proportion of nutrients in the three major production capacities, and the other is to ensure adequate intake of vitamins, minerals and dietary fiber.
An easy process by which food is digested and absorbed
No matter how much nutrient intake, the stomach and intestines can not fully digest and absorb, nutrition can not enter the body, and eventually become the meat of your body, so the fattening diet must be easy to digest and absorb.
But be aware of the concept that easy digestion and absorption is relative, and is specific to your current gastrointestinal function. Some people have a good stomach and stomach, and it is easy to digest and absorb what they eat; some people have weak gastrointestinal function and have difficulty digesting the ordinary daily diet.
Therefore, the food that your stomach can digest and absorb is easy for you to digest and absorb; not the food that everyone thinks is easy to digest and absorb, even if it is easy for you to digest and absorb; this must be clear to you.
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