Some people want to lose weight, some want to gain weight. This is not Versailles, but how should you eat to gain weight?

Gaining weight cannot be at the expense of health.

More than half of the adults in China need to lose weight.

However, there are also many people who need to gain weight.

For them, not being able to gain weight is really a big problem!

Some people need to gain weight because they are too thin and it becomes more difficult to get pregnant;

Some people are too thin and have irregular periods, so they need to gain weight to nourish their periods.

Some people want to have a fit and strong body, so they also need to eat more.

But there are some rules to eating to gain weight and become stronger. You can't eat everything, nor can you eat everything without restrictions.

Let’s learn how to gain weight healthily with Xiaoze!

1. Eat less foods with low nutrient density

The so-called low-nutrient-density foods are processed foods like potato chips, candies, desserts, sweet drinks, braised pork, fried chicken wings, etc., which are high in calories, have many additives, and are not very nutritious. Some foods even contain a large amount of trans fatty acids and carcinogens. By then, you may not gain weight, but your body will say "goodbye" to your health.

If you want to gain weight, you can't sacrifice your health. So you must eat less of the processed foods mentioned above, and choose more natural foods that are cooked at low temperatures and simply processed. These foods not only contain nutrients such as carbohydrates, fats, and proteins needed for weight gain, but also rich in vitamins and minerals, which are good helpers for weight gain.

2. Don’t eat too much whole grains

Whole grains are recommended for people who want to lose weight, because the dietary fiber content of whole grains is much higher than that of refined rice and white flour, which can prolong the feeling of fullness. However, people who want to gain weight have to do the opposite, because they can't eat when they are full. Whole grains can account for one-third of the total daily staple food. Potatoes should also be eaten less, no more than 100g a day.

3. 300-500g of vegetables a day is enough

Eating more vegetables is good for health, but those who want to gain weight should limit their intake to 300-500g/day. Compared with other foods, vegetables have a lower energy density and a stronger sense of fullness, so eating too much is not conducive to weight gain. In addition, it is not recommended to add more oil when cooking to increase energy density. The intake of cooking oil should not exceed 30g per day. However, you can add some sesame paste or peanut butter to salad to increase energy density.

4. Fruit is recommended to be 350g per day

For those who want to gain weight, it is best to choose high-calorie fruits such as avocado, durian, fresh dates, bananas, longans, and lychees. If it is not convenient to eat fruits, you can also make juice or eat some raisins, which can also help you take in more energy. But the premise is that you do not have high blood sugar problems.

5. Don’t forget nuts, the “big producer”

Nuts are high in calories and rich in nutrients. The unsaturated fats in them can also help us reduce the risk of cardiovascular and cerebrovascular diseases, hypertension, dyslipidemia and other diseases. The Chinese Dietary Guidelines recommend that ordinary adults eat about 10g of nuts per day, and those who want to gain weight can eat more, up to 20g per day.

Blending nuts, fruits and milk/yogurt into a milkshake is a good choice for breakfast.

6. Meat, eggs, milk and beans are essential for growing meat

This type of food is rich in protein, which is an essential nutrient for growing meat. It is recommended that people who want to gain weight eat 1 egg and 1-2 packs of milk every day. Eat the egg yolk together with the egg, and choose full-fat milk. Intake 40-100g of livestock and poultry meat, 40-100g of aquatic products, and 50g of dried tofu or 100g of northern tofu as soy products every day.

7. Have some snacks

It is not enough for people who want to gain weight to eat only three meals a day. They need to have extra snacks on top of the three meals to replenish their energy. For snacks, you can choose juice, dried fruits, nuts, milk, bread, milkshakes and other high-energy and nutrient-dense foods.

8. Take multivitamins

Our energy metabolism is inseparable from various trace elements. If the trace elements are not taken in enough, it will also affect the progress of weight gain. So you can supplement a small dose of multivitamins every day.

The above are 8 dietary tips for people who want to gain weight.

In addition to paying attention to diet, it is recommended that friends who want to gain weight try to quit smoking and drinking, increase strength training, and stay relaxed. These will all help the success of weight gain!