Hello, I am Youmi Love Fitness.
People often discuss weight loss topics, trying various methods to make themselves slimmer, paying great attention to their weight and fat changes.
In contrast, there is a group of people with tall and frail figures. Despite being 170cm tall, they weigh only 100 pounds and feel like a gust of wind could blow them over.
In their daily lives, they eat a lot of things like fish, meat, rice, noodles, etc., but their bodies cannot absorb them. Neither their weight nor fat content increases, which troubles them greatly.
So how should thin people eat to gain weight quickly? 1. Drink more millet porridge
For thin individuals, it is necessary to first regulate their gastrointestinal function to absorb more nutrients, which can increase fat content.
After boiling yellow millet into porridge with water, the calorie content is significantly reduced to only 46 calories. Moreover, its dietary fiber content is almost zero, making it more beneficial for nutrient absorption, enhancing appetite without causing strong bloating sensation.
Millet porridge can be cooked alone or paired with ingredients like carrots, red dates, yams, apples, raisins, etc., not exceeding three ingredients each time.
Note: Do not cook millet porridge too thick as it may have high sugar content, increasing the likelihood of digestive reactions. If the porridge is too dry, add boiling water before consumption and try to finish it the same day, avoid consuming it the next day. Recommend consuming millet porridge in the morning, 1-2 small bowls per day, personally recommended with carrots and red dates. 2. Drink more hot milk
Many thin people have lactose intolerance, leading to diarrhea when drinking milk, mainly due to weak digestive capabilities. Choosing soy milk exacerbates diarrhea due to its higher dietary fiber content.
Therefore, it is best to heat the milk to reduce the lactose content, facilitating the absorption of protein, vitamins, and minerals.
Note: Heat the milk to a boil, avoid further heating to prevent nutrient loss. Do not drink chilled milk as it can cause discomfort due to the sudden temperature change in the stomach.
Recommend drinking 1 cup (250ml) of hot milk every morning or before bed, personally suggest adding 1 tablespoon of honey to improve digestion and absorption, and enhance sleep quality. 3. Eat more egg fried rice
Thin individuals may feel bloated after eating plain boiled rice. They can only consume half the amount others eat, not due to lack of desire but inability to ingest more. By stir-frying the rice, the water and sugar content will diminish significantly, noticeable by smaller grains.
Adding eggs and a small amount of vegetable oil introduces more protein and fat, fulfilling the three major nutritional requirements.
When making egg fried rice, include vegetables like diced carrots, corn, cucumber, peas, greens, sausage, etc., enhancing the appetite and flavor. Initially only able to eat half a bowl of rice, they can now consume 1-1.5 bowls, unknowingly ingesting a substantial amount of carbohydrates.
Note: Opt for less oil to keep the stir-fry dry, avoid adding spicy foods like chili, garlic, onions to prevent digestive reactions.
Suggest having egg fried rice for lunch, 150-200g each time, personally recommend using 2 eggs with carrots, ham, and corn. 4. Eat more chicken breast
Thin people besides carb-rich foods, require protein intake as well.
Chicken breast, similar in calories to rice but extremely low in fat with no dietary fiber, provides 25g of protein per 100g.
Although chicken breasts are typically boiled, the texture can be unappetizing. Marinating them in cornstarch, cooking wine, and soy sauce for 10 minutes, then pan-frying them creates a tender, palatable dish that they can consume more of.
Note: Thaw and marinate the chicken breast before cooking, as the soy sauce already contains salt and flavor enhancers.
Recommend having it for dinner, one piece per day. Personally suggest pairing it with spaghetti or making it into a salad without excessive vegetables.
To conclude:
Thin individuals usually have weak constitutions. Random eating and drinking worsens their digestive capabilities. Adjustments in diet are necessary: Drink more millet porridge and hot milk, eat more egg fried rice and chicken breast.
Only when digestive capabilities improve will carb and protein nutrients be effectively absorbed, facilitating weight gain.
As a thin person, how do you usually eat? Feel free to leave comments – Youmi Love Fitness
