In daily life, we often see people striving to lose weight and shed excess body fat. Conversely, many slender individuals wish to gain weight for better health. Yet for those who struggle to gain weight no matter what they eat, putting on pounds can be challenging. Today, we'll share tips on how to gain weight.
How to Gain Weight
1. Regulate Spleen and Stomach Function: Those who are thin often have poor digestive function—either lacking appetite or experiencing poor digestion and absorption. Consequently, no matter how much they eat, their bodies don't gain weight.Therefore, those seeking to gain weight must first strengthen their spleen and stomach! Additionally, while regulating digestive function, avoid consuming sour or cold foods that harm the spleen and stomach (including hawthorn, lemon, orange, vinegar, lettuce, kimchi, etc.), hard-to-digest high-fiber vegetables (like leeks, celery, etc.), and limit high-fat foods (such as chocolate, fried foods, etc.)!Foods that nourish the spleen and strengthen the stomach include lotus seeds, Chinese yam, mung beans, purple rice, red dates, pork stomach, and coix seeds. The most representative dishes are Four Treasures Pork Stomach (small intestine) and Pork Ribs with Chinese Yam.
2. Eat meals at regular times: Avoid snacks one hour before meals. Meals should be scheduled consistently to establish a normal digestive rhythm. Refrain from snacking one hour before meals to prevent reduced appetite and diminished intake during main meals. Even when aiming to gain weight, primary nutrition and calorie intake should come from three main meals.To enhance weight gain, consider adding two additional meals between main meals. Opt for snacks low in fat but rich in protein and starch, such as lightly seasoned nuts and whole grains.Distribute meals reasonably: Breakfast is crucial as it bridges the gap since dinner the previous night. Its intake ratio shouldn't be treated casually. Ideally, all three meals should be roughly equal in portion size, distributed as follows:
Breakfast: 25–30% of total daily calories;
Lunch: 30–35% of total daily calories;
Dinner: 25–30% of total daily calories.
4. Diversify meal choices: To ensure balanced nutrition, make rice your staple food. This allows pairing with five major food groups—fish, meat, vegetables, beans, and grains. This dietary habit is far superior to Western-style eating. Those who prefer only sandwiches and burgers should correct their eating habits immediately!
5. Moderately increase fat intake: As mentioned earlier, "thin people often have excess heat." Consuming fried foods not only fails to provide essential fats but exacerbates internal heat. It also hinders gastric acid secretion, burdening the digestive system.Butter and pork belly are excellent choices. As long as they don't cause diarrhea, bloating, or other digestive issues, they're suitable for you. Those aiming to gain weight should consume them carefully!
6. Increase mineral intake: "Zinc" is widely found in dairy, lean meats, oysters, clams,mushrooms, pumpkin seeds, beans, and walnuts!
7. Avoid soups or beverages during meals: Consuming soups or drinks while eating dilutes stomach acid, causing bloating and reducing food intake.
8. Focus on eating: This is especially crucial for those trying to gain weight. Only by eating mindfully can you ensure comprehensive nutrient intake.
9.Post-meal sweets: Consuming desserts after meals allows them to convert quickly into fat. Those aiming to gain weight can enjoy a bowl of red bean soup after dinner!
10. Late-night snacks: Avoid excessive late-night eating. Instead, drink a cup of hot milk with added sugar half an hour before bed to accelerate the conversion of protein and sugar into fat!