If there are many overweight people out there who want to lose weight and are trying to exercise and follow diets every day to want their weight to decrease to fit their favorite clothes in the closet clothes.
Besides, many people want to gain weight because when they are born, they have a body with a very high catabolism ability, speedy metabolism, and minimal energy intake even though they eat a lot.
So, people who are overweight and underweight, in this article, we will discuss the diet for thin people, and skinny people should prioritize which food ingredients in their daily meals help support growth weigh safely.
Safe weight gain here means not gaining weight to become overweight or obese because eating too much food is bad for the body, but gaining weight here is healthily gaining weight.
For skinny people who need to improve their weight, the problem of proper nutrition and eating always causes a lot of trouble.
Today, we want to bring you a pyramid of nutrition for the skinny. This article will share what this nutritional pyramid is like and what to pay attention to when applying nutrition to improve weight.
Nutrition is the most important determinant of whether you gain weight / lose/keep it off.
Therefore, the safest and most effective way to gain weight is to focus entirely on nutrition, as well as proper exercise. This will be dealt with by calorie intake.
If calorie intake> calories burned = weight gain. To understand this, you should click to see the article on how to get rid of skinny quickly and scientifically.
This article, when combined with the nutrition tower, will form the complete synthesis article. Now BellyFatZone invites you to refer to this article together!
A detailed explanation of the nutrition pyramid for thin people
Before you go into the details, you need to know that you need to understand what the problem you are doing to get rid of weight.
Just focusing on solving the problem a little more will surely increase your weight.
Why am I not gaining weight even though I eat a lot?
You never think that if you eat a lot you can gain weight, get fat fast. This is not true! How much is much, and can you absorb it?
1. Eat a lot but be sedentary
The lack of exercise and movement is one way to prevent you from gaining the desired weight.
Nutrition experts have said that to gain weight; you need to add nutrients and energy (calories) more than you consume each day.
Because of this, many skinny people limit exercise to avoid wasting energy. However, this is not beneficial at all and even causes many problems.
When lazy, the body will be tired, alleviate the cravings, bad eating, and obesity.
2. Using stimulants
Smoking cigarettes and drinking alcohol do not bring any significant benefits, and it even causes many health problems in the future.
You will gradually find it difficult to eat well, your health deteriorates, and it is difficult to gain weight. If you want to gain weight and stay healthy, you should minimize the above problems.
3. The body absorbs slowly
Despite eating a lot, thin people still cannot move much weight because the digestive system lacks beneficial bacteria.
This prevents the body from absorbing all the nutrients from the food you eat. Probiotics produce 75% of the antibodies. Therefore, if beneficial bacteria are deficient, the immune system will be weakened, causing disease and difficulty to gain weight.
4. Many toxins accumulate in the body
Every day, a lot of toxins are introduced into the body. Do you make sure you eat clean, drink clean, and breathe clean?
These toxins accumulate over the long term, making it difficult for the body to absorb nutrients.
5. Lack of nutrients
Want to gain weight to gain muscle must ensure adequate nutrients for the body both in terms of quality and quantity. Many people think that they need to eat a lot of sweets and fats to gain weight.
However, the truth is not like that. If you want to gain healthy weight, you need to add all 4 groups of nutrients,
- Protein
- Fat
- Starch
- Vitamins and minerals
To ensure that this diet for skinny people works scientifically, thin people need to eat many dishes: meat, fish, eggs, vegetables …
Not just eating a lot will gain weight. Instead, you need to eat enough balanced ingredients such as the nutrition pyramid for people who need to gain weight.
The nutrition pyramid for thin people needs to gain weight and gain muscle.
The nutrition pyramid for weight gain for thin people includes 7 floors as a basic nutrition tower.
View more: 1200 calorie food
1. Starch group
The bottom layer of the nutrition tower for thin people is a group of starchy foods such as bread, rice, pho, brown rice … to help provide energy for the body to function and improve weight.
According to nutrition experts, thin people need to eat 12kg of starch/month to gain weight.
2. Group of vegetables and fruits
Vegetables and fruits all contain a lot of fiber, vitamins, and minerals. Many people believe that only those who need weight loss need to eat a lot of fiber, while thin people do not.
However, this is not true. No matter what stage, the human body needs fiber to better the digestive system function and metabolize energy more efficiently.
According to the nutrition pyramid, to gain weight, you need to eat 10kg of green vegetables/month and fruit, then eat enough every day, depending on your financial ability.
Although dried fruits are high in calories, you need to choose free of sugar or preservatives.
The amount of calories in dried fruit is 5 times higher than fresh fruit, but if you choose one with a lot of sugar, you are accidentally making your body obese due to the bad calories.
3. Protein group
Protein plays a vital role in muscle growth. For those who need to gain weight, the use of protein foods plays a vital role.
This will cause the body to develop muscle and lose fat. Note, when it comes to protein, you need to balance animal protein and vegetable protein! Each month, you need to eat about 1.5kg of meat, 2.5kg of fish, 2kg of tofu …
4. Fat group
Many people believe that adding more fat will help you gain weight very quickly. This is completely not true.
If you eat only the bad fats, you will only be more likely to become obese. Instead, stick to foods that provide healthy fats.
This is the source of fat to protect health and support weight improvement. Also, remember to keep your fat intake around 600g / month.
View more: Skinny Girl Workout Schedule to Gain Weight
5. The food group contains a lot of sugar
Sugar is an instant source of energy, but it doesn't contain many nutrients. It is also easy to increase the number of bad calories in excess, making it easy to become obese …
Therefore, you should only keep your sugar intake around 500g / month from artificial sugar.
6. The food group contains a lot of salt
Salt is the most restrictive food group in the nutrition pyramid for thin people. It is very harmful to health if taken in excess every day.
Instead, you should pay attention to iodine salt. Also, reduce the amount of salt every day, eat it lightly.
So how to apply this nutritional pyramid-like?
The nutrition pyramid gives you a partial understanding of the calories and nutrients your body needs to improve weight. And the weight gain will depend mainly on as mentioned above,
- Nutrition
- Practice
- Rested
When it comes to nutrition, just read the article we said at first. That article will guide you in general on how to …
Also, remember to read about the diet for thin people. This article will help you understand how many calories you need to eat and what to eat each day.
As for exercise, you should cut down on cardio. Cardio exercises that burn fat will only make you burn more calories. Therefore, please minimize but do not completely quit.
Instead, it would help if you focused on the gym. Weightlifting exercises will stimulate muscle groups to develop. At this point, combined with protein, muscles will develop. So you will gain weight gain muscle.
View more: Exercise to gain weight
19 Foods to Build Muscle and Gain Weight Faster
Finally, a scientific break.
If you lack sleep, it will be difficult for you to gain weight. Instead, you need to keep your mind relaxed, have a healthy life, and limit alcohol. That is a healthy way to gain weight for you.
Also, you need to supplement and buy Mass milk to gain weight for thin people. These are the types of milk containing many calories and protein, which are guaranteed to gain weight successfully.
That's all you need to know about the nutrition pyramid for the skinny.
Hopefully, the information above has helped you gain some more knowledge about the “food pyramid for gaining weight” and bring some small value. Please share this article if you feel it is useful. Thanks!
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