Thin people have poor digestion and absorption in the stomach and intestines. How to gain weight scientifically? Nutritionist Chen Shuai has prepared a weight gain plan for you, which includes diet plan, exercise plan, gastrointestinal recovery plan, etc., which will not only help you gain weight successfully, but also help you maintain weight successfully!
Important reminder: This weight gain program is mainly suitable for thin people with weak gastrointestinal function (gastrointestinal sub-health); thin people with digestive system diseases, please go to the hospital for treatment as soon as possible; after the disease is cured and controlled , And then scientifically gain weight with nutritional intervention.
Poor digestion and absorption of thin people fattening plan
Part 1: Physical characteristics and coping plan
Lean people with weak gastrointestinal function may be caused by genetic factors, or it may be acquired Habits; weak digestion and absorption of the stomach and intestines, but unable to diagnose digestive system diseases, this state belongs to the sub-health of the stomach and intestines.
According to this physical characteristic, this kind of lean people's weight gain diet is suitable for eating small meals + liquid diet to increase calorie and nutrient intake. This is because eating small and frequent meals can increase the rate of nutrient absorption, and at the same time cause less burden on the stomach; a liquid diet is easier to digest and absorb, and at the same time, the gastric emptying rate is fast and the burden on the stomach is small.
In view of this physical characteristics, this type of weight gain exercise for thin people should mainly be low-intensity aerobic exercise, and try to avoid excessive anaerobic exercise, especially equipment training. Low-intensity aerobic exercise with a heart rate below 110 has less irritation to the gastrointestinal tract. At the same time, it can stimulate gastrointestinal peristalsis, increase metabolism, and help the recovery of gastrointestinal function.
In addition, this kind of thin people want to maintain their weight for a long time, and gradually restore and exercise their gastrointestinal function is a very important link. The exercise of gastrointestinal function generally follows the principle of from thin to thick, from thin to thick, and from less to more (basically similar to the principle of adding complementary food to infants and young children). Below this plan will prepare a detailed gastrointestinal recovery and exercise plan for everyone.
Physical examination
Part 2: Dietary assessment, physical examination and lifestyle survey
1. Dietary assessment
It starts with dietary evaluation. A scientific dietary evaluation report can point us in the direction of weight gain. The dietary assessment can be carried out by a professional nutritionist, or a simple assessment can be carried out using diet analysis software.
recommends a diet analysis software-Peppermint Health, which has a "memory diet" function, we only need to use it to record all the food we eat throughout the day (including snacks, drinks and beverages, etc.), the software It can simply calculate for us the dietary calories, the intake and proportion of the three major energy-producing nutrients, the intake of various vitamins and minerals, and the recommended intake percentage.
Skinfold forceps
2. Physical examination
Accurate physical examination is very important for us to formulate weight gain plan and monitor weight gain effect. The most basic physical examination report for weight gain of a thin person should include data on age, height, weight, and body fat rate. Among them, the body fat rate, if you do not go to the hospital to use professional equipment, it is most recommended to use skinfold clamps to measure, the accuracy and reference are much higher than the gym body measuring instrument (the gym’s individual measuring instrument, the accuracy rate is basically negligible, It is not very different from shaking dice).
Height measurement time, it is recommended that everyone choose around 10 o'clock in the morning (thin friends who love to sleep late, put it about 2-3 hours after getting up), the height measured at this time is closest to the average height of the day; weight measurement Time, it is recommended that you choose to wake up in the morning, before meals, and after going to the toilet (be careful not to drink water before weighing). The weight error at this time is the smallest, which is most conducive to our accurate monitoring of weight gain. For the body fat rate test, it is recommended that you choose the "three-point measurement method",The measurement site is triceps brachii , subscapular angle, and 2cm outside the umbilicus [Note 1].
Note 1: The sum of the thickness of the three skinfolds, the normal range for males is 10mm-40mm, the normal range for females is 20mm-50mm, male>40mm, female>50mm is obese, male <10mm>
Lifestyle survey: occupational survey
3. Lifestyle survey
When a thin person gains weight, the lifestyle survey content should at least include occupation (judging labor intensity), family (judging NEAT consumption) ), eating habits, work and rest habits, and other necessary bad habits. This part is more complicated, and it is difficult for thin friends to complete it independently, so I won’t introduce it in detail.
Part 3: Formulate a personalized, executable and long-term weight gain plan Persistence must be paid attention to. This is directly related to whether you can gain weight successfully, and whether you can check your weight for a long time after successful weight gain. This part is often ignored by most thin friends, and it directly leads to repeated failures of weight gain in thin people, or The weight always rebounds after gaining weight.
The specific implementation plan for weight gain of thin people with poor gastrointestinal tract should include at least five parts: diet plan, exercise plan, psychological counseling plan, lifestyle development plan, gastrointestinal function recovery and exercise plan. Next, I will Specifically, for everyone to popularize science.
Develop an executable and sustainable weight gain plan
1. Diet plan
Weight gain diet for thin people with poor gastrointestinal conditions,It is necessary to take small meals and more meals, and the whole day diet needs the support of the evaluation results to be developed. Therefore, the diet arrangement plan of this program will be popularized in the form of an extra meal plan for everyone.
1. Diet goals
The diet goals for weight gain of lean people mainly include two aspects. One is the goal of total dietary calorie intake, and the other is to ensure a balanced nutritional intake. For lean people to gain a stable effect, they need to increase more than 500 kcal per day, and those who hope to gain weight can increase to more than 800-1000 kcal (thin people with poor gastrointestinal conditions are not recommended to gain weight quickly); Include a balanced intake of nutrients for the three major energy sources, as well as adequate intake of vitamins, minerals, dietary fiber, and water. The recommended energy supply ratio for the three major energy sources is 60%: 15%: 25%, vitamins, minerals, etc. Follow the recommended intake of dietary guidelines.
Principles of weight gain diet: balanced nutrition and increase total calories
2. Diet arrangement
①Additional meal time
It is recommended to arrange the additional meal time in 3 time periods, the first is breakfast Between lunch and lunch, the second is between lunch and dinner, and the third is 2 hours before bedtime after dinner. Thin friends can choose to arrange two or three extra meals a day according to their own situation.
②Recipe reference
Fattening recipe 1: 1.5 bowls of rice + 1 egg + 25 grams of cashew nuts
Recipe analysis: This fattening meal recipe can increase calories by 526 kcal/day (calorie compliance ✔) , The ratio of the three major productivity nutrients is 61, 14, 25 (reasonable nutrient combination ✔), and the food has not been pre-digested (more suitable for lean people with normal gastrointestinal function).
Fattening recipe 2: 100 grams of oatmeal + 1 egg + 25 grams of cashew nuts
Recipe analysis: This fattening meal recipe can increase calories by 551 kcal/day (calorie compliance ✔), three major nutrients The ratio is 63, 15, 22 (reasonable nutritional combination ✔), and the food has not been pre-digested (more suitable for lean people with normal gastrointestinal function).
Fattening recipe 3: 150 grams of chestnut + 1 egg + 25 grams of cashew nuts (make a milkshake by mashing)
Recipe analysis: the fattening snack recipe,It can increase calories by 534 kcal/day (calorie meets the standard ✔), the ratio of the three major productive nutrients is 59, 14, and 27 (the nutrient combination is reasonable ✔), and the food is physically pre-digested (more suitable for slow gastrointestinal peristalsis and physical digestion. Weak skinny).
Fattening Recipe 4: 2 Skinny Meal Recipes (120g in total, directly brewed with warm water)
Recipe Analysis: This fattening dietary recipe can increase calories by 500+kcal/day (calories are up to standard ✔ ), the nutrient ratios of the three major production capacities are 60, 15, 25 (reasonable nutrient combination ✔), and the food has undergone physical + chemical pre-digestion processing (more suitable for thin people with poor digestion and absorption, poor physical digestion, poor chemical digestion) Good are applicable).
Important reminder: For thin friends with poor gastrointestinal conditions, the early stage is more suitable for pre-digested liquid food supplements. Therefore, it is recommended that you choose the pre-digested liquid food recipe (recipe 4) for the first 3-6 months and the next 3 months Choose a liquid food recipe (recipe 3) from left to right, then arrange a semi-liquid food recipe (recipe 2) for 3 months, and then gradually transform into a regular solid diet.
2. Exercise schedule
Weight gain exercise plan for thin people with poor gastrointestinal tract. In the early stage, it is mainly to improve the stomach and promote metabolism, and then gradually consider the goal of increasing muscle in the later stage. Because the exercise intensity is too high, the gastrointestinal irritation is relatively large, and it is not suitable for this type of thin person.
Weight gain exercise plan for thin people
1. Exercise goals
The exercise goals for the first 6 months are mainly to improve gastrointestinal function, promote metabolism, and help thin friends to better arrange their diet and absorption Nutrition; after 6 months, gradually add moderate-intensity aerobic and bare-hand training to improve cardiopulmonary function, nerve function and core strength; then after 3 months, according to personal aesthetic needs, you can gradually arrange systematic equipment training.
2. Exercise schedule
①Exercise time
Thin people with poor digestion,The most suitable exercise time is between 3-6 pm. During this time, the body's exercise capacity is strongest, fatigue is not prone to occur during exercise, and the gastrointestinal irritation is relatively small.
②Exercise plan
Initial plan: arrange low-intensity aerobics for about 30 minutes a day, and exercise heart rate below 110; arrange 3-5 exercises a week, and exercise about 150 minutes a week.
Calisthenics: pull-ups
Medium-term plan: arrange about 30 minutes of moderate-intensity aerobic every day, exercise heart rate control at 170-age; arrange 3-5 exercises per week, cumulative exercise 100- per week 150 minutes; 1-2 free exercises can be arranged every day. Exercises include push-ups, self-weight squats, pull-ups, and exercises to exhaustion each time.
Later plan: Arrange 3-5 machine trainings a week, the detailed training plan can be checked in fitness apps such as KEEP; people without fitness experience, it is recommended to get a fitness card, go to the gym and spend 1-3 months to get familiar Training exercises generally do not need to purchase private lessons. The fitness enthusiasts in the gym have very good personalities and are willing to share. "Feel it out")
Important reminder: Post-planning, you can do it or not. It depends on your personal aesthetic decision. You can do it if you like muscular thin friends. If you don’t like too muscular thin friends, you can. Don't do it.
3. Psychological counseling plan
During the period of weight gain, thin people need to maintain a good mood. There is a scientific basis for "wide heart and body fat". Many bad emotions such as depression can affect appetite and gastrointestinal function. Gaining weight is extremely unfavorable.
If there is no serious psychological problem, psychological counseling and emotional adjustment mainly rely on yourself, such as reading, exercise, meditation, etc., can well regulate bad emotions. Among them, exercise is the most effective means of regulating emotions.Because the motor nerve can inhibit the excitability of the autonomic nerve, it can also stimulate the secretion of endorphin ; when you are in a bad mood, you can immediately arrange more than 15 minutes of exercise to quickly eliminate the bad mood. Long-term adherence to meditation training can exercise one's emotional control ability, which is of great help to long-term emotional stability.
Develop a healthy lifestyle
4. Lifestyle development plan
Lifestyle development plan, in fact, mainly includes two parts, one is to correct the effects of weight gain and gastrointestinal health Bad habits, the second is a good lifestyle during steady weight gain.
has a greater impact on the weight gain of thin people, including: picky eaters, overeating, drinking a lot of soup before meals, irregular eating; lack of sleep, irregular work and rest; insufficient activity, excessive exercise; long-term depression; Long-term smoking and alcoholism, long-term excessive masturbation (keywords: excessive), etc. These bad habits must be corrected in time.
In addition, it takes about 6 months for a "new lifestyle" to stabilize. Therefore, the weight gain plan should last at least 6 months to gradually stabilize the lifestyle. Otherwise, once the lifestyle cannot be maintained, Returning to the lifestyle before gaining weight, the weight will gradually rebound. It takes about 6 years to form a stable "weight memory", which means that if you can maintain your target weight for 6 years, there is a high probability that you can maintain it for a lifetime!
5. Gastrointestinal recovery and exercise plan
This part will also be divided into two parts, one is gastrointestinal function recovery and exercise plan, and the other is appetite exercise plan. Although eating small and frequent meals has a high nutrient absorption rate and a small burden on the stomach and intestines, eating small and frequent meals naturally has a disadvantage, that is, it is too dependent on the objective environment. It is no problem to implement small meals and frequent meals in the short term. If you really want to stick to it for a long time, it is actually difficult. I can do it. After all, the pace of life is so fast, the industry and individuals are so competitive, how can there be so much time to prepare and arrange extra meals... So if you want to maintain your weight for a long time, you must gradually return to three meals a day. ,This is to be a "normal person" in order to maintain the weight for a longer time!
Gastrointestinal recovery and exercise program
Gastrointestinal recovery and exercise program
People with weak gastrointestinal function do not have gastrointestinal diseases themselves, but their functions are slightly weaker than normal, similar to infants The gastrointestinal characteristics of young children. After gradual training, the function can be restored directly. After all, the body's organs are basically used for advancement and abandonment. But training must be done step by step, and eagerness for success and excessive force will only backfire.
Therefore, if thin people want to restore and exercise their gastrointestinal function, they can refer to the phase of adding complementary food to infants and young children. Follow the principle of from thin to thick, from thin to thick, from less to more, and gradually exercise the gastrointestinal function until it returns to normal s level. In fact, the specific implementation plan has been explained clearly for everyone in the diet plan and exercise plan. According to the two plans, we will implement them carefully, and at the same time correct some bad habits that damage the stomach, the gastrointestinal function can be slowly restored.
This part focuses on appetite training, because the previous plan in this part is not involved, the specific exercise methods are as follows:
Every two weeks is a training cycle, each cycle eats 1-2 more meals than before, one After the cycle is over, if you can gradually adapt, continue to eat 1-2 more meals; if after the end of a cycle, do not fully adapt to the new meal size, continue to maintain a cycle; if two consecutive cycles, still fail to adapt to the new The appetite training should be suspended immediately, and poor appetite should be considered as a pathological factor.
Thin friends with poor gastrointestinal diseases, as long as there is no gastrointestinal disease, follow this plan carefully, and you can slowly gain weight successfully; and with the recovery of gastrointestinal function, we can also return to the life of "normal people". It will help us maintain weight for a long time; if you have any questions, you can leave me a message in the comment area, and I will reply to you seriously after you see it.
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