Although there are many overweight people in the world, there are also many thin people. While overweight individuals worry about gaining weight from anything they eat, thin people are frustrated by their inability to gain weight no matter what they consume. Below, we will discuss the most effective ways for thin people to gain weight.
Regulating Spleen and Stomach Function
Thin individuals often have poor spleen and stomach function, resulting in a lack of appetite or digestive problems. They may eat a lot without gaining any weight. Therefore, people looking to gain weight should first regulate their spleen and stomach function to achieve better results.
Foods for spleen and stomach nourishment: lotus seeds, Chinese yam, adzuki beans, purple rice, red dates, pig stomach, coix seed.
Foods that harm the spleen and stomach: sour and cold foods such as hawthorn, oranges, vinegar, lettuce, pickles, etc.; difficult-to-digest high-fiber vegetables such as leek, celery, lettuce, etc.; high-fat foods such as fried foods, chocolate, etc.
Regular Meal Times, Avoid Snacking 1 Hour Before Meals
Thin people should eat three meals at regular times every day to establish normal digestive habits. They should avoid snacking 1 hour before meals to prevent a decrease in appetite and the intake of regular meals. The calories and nutrients for weight gain should come from the three main meals. To achieve weight gain, it is acceptable to have additional meals, which should consist of low-fat, high-protein, and high-starch foods, and avoid consuming junk food.
Snack options: lightly flavored nuts such as walnuts and chestnuts, milk and dairy products, sweet potatoes, corn, and some natural grains.
Properly Distribute the Proportion of Nutrients in Three Meals
Those looking to gain weight should plan the proportion of nutrients in their three meals rather than consuming randomly. As a guideline, the distribution of calorie intake for the three meals should be approximately: breakfast 25%~30% of the total daily intake, lunch 30%~35% of the total daily intake, and dinner 25%~30% of the total daily intake.
Diversify the Types of Three Meals, Maintain Balanced Nutrition
Ensure a balanced intake of nutrients by consuming a variety of foods for the three main meals. Rice should be the main staple, accompanied by fish, meat, vegetables, and legumes. Limit the consumption of Western-style foods such as hamburgers and sandwiches.
Moderately Increase Fat Intake
Thin individuals should consume less fried foods as they do not provide essential fats to the body and can burden the digestive system. Instead, they can eat foods such as butter and fatty pork to properly increase fat intake.
Consume Foods High in Zinc
The mineral zinc promotes hormone secretion, enhances organ function, stimulates taste buds, and increases appetite.
Foods high in zinc: dairy products, lean meat, oysters, mushrooms, pumpkin seeds, legumes, walnuts, etc.
Winter Supplementation to Nourish the Body
During winter, when energy consumption is high, people tend to feel hungry more easily and the body naturally stores subcutaneous fat. With a good appetite and fast absorption, thin individuals can achieve their weight gain goals by increasing supplementation. However, excessive eating and drinking should be avoided as it can strain the digestive system and deplete vital energy.
Maintain Adequate Sleep
Individuals looking to gain weight must prioritize getting enough sleep to ensure sufficient synthesis and utilization of fats and proteins in the body. Those with a habit of staying up late should adjust their biological clock and maintain good sleep habits to achieve weight gain.
Moderate Exercise
Moderate exercise can enhance metabolism and stimulate appetite to some extent, making you more hungry. Most thin individuals have weak spleen and stomach functions, resulting in insufficient production of body fluids. Intense exercise can further deplete body fluids, leading to a loss of appetite. Those looking to gain weight should engage in moderate exercise rather than intense workouts.
