What do thin people eat and the most effective way to gain weight

Thin people can achieve healthy weight gain by adjusting their diet structure, increasing calorie intake, and choosing high nutrient density foods. Weight gain requires a scientifically planned diet, avoiding relying solely on high sugar and high-fat foods, while also promoting muscle growth through moderate exercise.

1. Increase calorie intake

Daily calorie intake should exceed expenditure, and it is recommended to gradually add 300-500 calories to the existing diet. Choose healthy high calorie foods such as nuts, avocados, and whole milk dairy products, and avoid fried foods and refined sugars. You can change three meals to five to six meals, and add yogurt with granola cereal, peanut butter whole wheat bread, and other snacks between two meals.

2. High quality protein supplementation

It is recommended to consume 1.6-2 grams of protein per kilogram of body weight, preferably high-quality proteins such as eggs, salmon, chicken breast, etc. Whey protein powder can be used as a supplement, but natural foods should be the main source. Protein combined with resistance training can effectively promote muscle synthesis and avoid the conversion of heat into fat accumulation.

3. Carbohydrate Selection

Choose compound carbohydrates such as brown rice, oats, sweet potatoes, etc., which provide sustained energy and are rich in B vitamins. Fast carbon supplements such as bananas and white bread can help with recovery within 30 minutes after exercise. Avoid excessive intake of simple sugars that can cause fluctuations in blood sugar levels and an increase in visceral fat.

4. Healthy Fat Intake

Flaxseed, chia seeds, and deep-sea fish provide essential fatty acids, while olive oil and nut butter can increase the proportion of dietary fat. The daily fat to energy ratio can be increased to 30% -35%, but trans fatty acid intake needs to be controlled. Avocado milkshakes and nut energy bars are ideal ways to supplement fat.

5. Strength training combined with

3-4 resistance training sessions per week, with a focus on exercising large muscle groups. Compound movements such as squats, hard pulls, and bench presses can stimulate muscle growth, and protein and carbohydrates should be replenished promptly after training. To avoid excessive aerobic exercise that burns calories, moderate activities such as swimming and yoga can be chosen. During the weight gain period, it is necessary to regularly monitor changes in body fat percentage and muscle mass to ensure that the monthly weight gain is controlled within 1-2 kilograms. Maintaining a regular schedule and sufficient sleep can help with the secretion of growth hormone. It is recommended to use steaming, stewing, and baking more frequently and less frying when cooking. If indigestion or metabolic abnormalities occur, it is necessary to consult a nutritionist in a timely manner to adjust the plan and avoid blindly increasing food intake, which may cause gastrointestinal burden.