How to gain weight effectively for lean people

Consuming a lot of energy, essential nutrients, eating many meals . will help skinny people gain healthy weight.

Skinny is the result of prolonged nutritional deficiencies, the body must use the stored energy available in muscles, in adipose tissue to maintain life leading to thin, flabby skin, muscle atrophy, weak body .

Causes of thinning are often due to poor eating, unhealthy digestive system, being ill . or due to improper eating. Thin people should find the right reasons to overcome it to enhance health and prevent diseases caused by malnutrition.

Here are nutrition principles that help lean people gain weight:

Load more energy

Thin people need to provide more calories than the body needs, this calorie helps boost muscle mass, fat helps to gain weight.

In addition, you should eat more than you currently have, paying attention to the high sugar food group such as rice, vermicelli, noodles and noodles. Thin people need to choose energy-rich foods, solid foods, limit thin, low-energy drinks, should not eat rice with soup, should not just eat and drink water. In addition to three main meals, you should also eat 2-3 extra meals a day.

Thin people need to provide more calories than the body needs, this calorie helps boost muscle mass, fat helps to gain weight.

Get enough nutrients you need

Thin people often eat poorly, the body lacks many important nutrients, so in addition to increasing the energy supply, pay attention to the quality of food intake. Eat a variety, ensure enough groups of sugar, protein, fat, vegetables and fruits in every meal is a mandatory condition to help gain weight.

Thin people should pay attention to choosing foods rich in nutrients that the body often lacks such as:

Protein: is a material for building cells, creating digestive fluids, hormones, antibodies . and providing energy. Protein is rich in meat, fish, eggs, seafood, beans, milk . Consider adding foods that provide easily absorbed proteins such as whey protein, milk protein. Do not forget the essential amino acids or deficiency such as Lysine, the basic component of digestive enzymes, hormones, antibodies . to help appetite, absorb maximum nutrients.

Cordyceps, rich in protein, rich in essential amino acids and micronutrients help improve physical condition, enhance immunity, slow down aging . beneficial for lean people who need to gain weight.

Fat : is a high energy source, enhances energy storage in the form of fat tissue, helps absorb fat-soluble vitamins such as vitamins A, D, E, and K. Thin people need to strengthen in diets Sources from oil, fat, butter, especially attention to important unsaturated fatty acids such as Omega3, Omega6, medium fat chain easily absorbed like MCT, found in all kinds of fatty fish, nutritious milk.

Vitamins and minerals : Zinc stimulates appetite, helps appetite, enhances resistance, is abundant in oysters, oysters, radishes, beans, egg yolks, nutritional supplements are added.

Iron, folic acid, vitamin B12 help prevent anemia, enhance health, are abundant in red meat, vegetables.

Viatmin A, C, E, Magnesium, selenium help strengthen resistance, prevent fatigue in many dark colored foods, nuts, vegetables.

B group vitamins help appetite, enhance the absorption of nutrients, many in rice, cereals.

Calcium: prevents osteoporosis, helps strengthen bones, is rich in seafood, copper crabs, small fish that eat bones, small shrimps eat both shells, soybeans, dark green vegetables and milk.

Fiber: Supports digestion, absorption, helps the digestive system healthy, prevents constipation, is abundant in vegetables, fruits, whole grains, whole shells.

Additional precious foods

Many studies show that some precious foods such as cordyceps, protein rich mushroom, rich in essential amino acids and minerals help improve body condition, enhance immunity, slow aging . beneficial for Thin people need to gain weight.

Thin people need to eat more meals, eat a variety of foods, choose nutrient-rich foods, supplement milk in the diet, combine moderate physical activity, work, rest properly, get enough sleep to gain weight healthy.