Menu suggestions for thin people who are difficult to absorb, support weight gain

The thin and light body will make the appearance look lifeless. The key to most health and fitness goals is diet. Weight gain is no exception. The information on the principles of building a menu for thin people who are difficult to absorb in this article can help you.

The article will also cover how to determine the number of calories needed to gain weight. At the same time, the sample weight gain menu suggestions for thin people will also give you suitable suggestions.

Reasons why it’s hard for you to gain weight

Some common reasons why it is difficult for a person to gain weight include:

• Due to heredity
• Not eating enough nutrients, not enough portions
• Have a very active lifestyle or work
• Exercising too much.

In some cases, thin people can’t absorb it, it can be due to an eating disorder, substance abuse or other serious health condition such as cancer, thyroid disease, anorexia – eating disorders, stress. … To determine the exact cause of your underweight, you need to see a doctor for an examination and diagnosis.

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Principles of building menus for thin people who are difficult to absorb

If you don’t know how to gain weight safely, here are some general guidelines so you can build your own menu for skinny guys.

As recommended by the UK’s National Health Service, you can build a weight gain menu for thin people according to the Eatwell guidelines . Accordingly, prepare nutritious meals and nutritious snacks based on your diet:

1. Increase calories – Increase portion sizes

Based on the principle of gaining weight according to the calories consumed from eating higher than the calories expended by the body. Many people think that just increasing the amount of food you eat can make you gain weight. So, is the method of eating more to gain weight effective? According to experts, the first thing you need to keep in mind is:

This means that, to gain weight, large portions are essential. However, that is not the biggest priority. Choose a variety of quality and nutrient-dense foods.

>> Invite you to read more: Top 14 foods to gain weight fast for skinny people

2. Increase the amount of protein the body needs

In the weight gain menu for skinny people, protein is an extremely important source of nutrients. It provides the amino acids the body needs to build muscle.

Most studies show that people with regular physical activity, athletes should eat 1.2 – 2g protein per kilogram of body weight. Consuming protein at recommended levels can help maintain your lean mass. However, to gain muscle mass and gain weight you need to eat more than this amount of protein.

Good sources of protein are eggs, dairy, poultry, lean meat, and fish. If you’re a vegetarian, try soybeans, soy products, and legumes like beans, peanuts, and chickpeas. Eggs, Greek yogurt, cheese, and tofu are also good sources.

3. Always eat enough fiber and drink enough water

A source of nutrients that skinny people have difficulty gaining weight often forget is green vegetables and fruits. To gain weight, you need to eat at least 5 servings of fruits and vegetables a day.

Also, drink lots of water. As recommended, you should drink 6-8 glasses per day. But note, limit drinking drinks right before a meal to avoid feeling full.

4. Get enough carbohydrates and healthy fats

Meals of thin people who are difficult to absorb should have starchy foods such as potatoes, bread, rice, pasta or other types of carbohydrates… Ideally, you should choose whole grains for the weight gain menu for your diet. It is difficult for thin people to absorb.

Milk, dairy products and milk substitutes (such as soy drinks and yogurt) are also good sources of fat. To gain weight, you can add whole milk (full fat) to your menu every day.

Choosing oils with unsaturated fats is also extremely important. You can choose to add healthy fats from sunflower seeds, canola seeds, whole olives, avocados .

How to determine calories to gain weight

How many calories do you need to gain weight? To resolve this question, you need to do the following:

Step 1. Calculate BMR

First, you need to determine how many calories you need to take in each day. The BMR (Basal Metabolic Rate) is the minimum amount of calories needed for these functions at rest.

There are many ways for you to measure your BMR and estimate the number of calories you need to consume each day. But the simplest, you can use Hellobacsi’s BMR Measurement Tool.

Step 2: Factor in your activity level

Next, you need to estimate how many calories you burn daily. Here are some basic conversions:

• Light activity (light exercise 1 to 3 days/week): x 1.2 times
• Moderately active (moderate exercise 3 to 5 days/week): x 1.4 times
• Very active (6 to 7 days/week exercise): x 1.6 times
• High activity (intense exercise 6 to 7 days/week): x 1.8 times
• Super active (extremely hard exercise 6 to 7 days/week and a physical job): x 1.9 times

Step 3: Add more calories to gain weight

To gain weight, you can aim to take in 5 to 10% more calories. The calculation is as follows:

• For 5% more calories: 2,160 calories/day x 0.05 = 2,268 calories/day
• For 10% more calories: 2,160 calories/day x 0.1 = 2,376 calories/day

>> Invite you to read more: Nutrition pyramid for thin people: effective weight gain diet

Sample weight gain menu for skinny people

After you have determined how many calories you need to add each day through your diet. Here is a sample menu to help you gain weight.

Day 1: Suggested menu for thin people who are difficult to absorb

• Breakfast: Egg bread. This dish contains 836 calories. Including 36g protein, 78g carbs, 43g fat.
  • 3 fried eggs
  • 3 slices of wholemeal bread toasted with butter
  • 1 cup nut milk
• Breakfast Snack: 1 banana with 105 calories contains 1g protein, 27g carbs.
• Lunch: Chicken salad, bacon & avocado. This dish contains 776 calories. Including 53g protein, 21g carbs, 55g fat. Ingredients for weight gain lunch include:
  • 100g pan-fried chicken breast and 2 pieces of grilled pork belly
  • 1 avocado, 80g coleslaw, 50g tomato, 50g cucumber
  • Sauce: 1 tablespoon olive oil, vinegar, seasoning.
• Snack: 25g nuts, or seeds
• Dinner: Meatloaf, mashed potatoes and vegetable soup. This dish contains 881 calories. Which contains 78g protein, 88g carbs, 22g fat. Ingredients for weight gain dinner include:
  • 3 pieces of burgers
  • 200g mashed potatoes
  • 80g peas, 2 carrots, 500ml chicken broth.

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Day 2: Suggested menu for skinny people who are difficult to absorb

• Breakfast: Banana, honey & oatmeal. This dish contains 843 calories. Including 28g protein, 117g carbs, 27g fat. Ingredients for weight gain breakfast for skinny people include:
  • 65g oats, 300ml whole milk
  • 1 banana, 25g nuts, 2 teaspoons honey
  • 1 cup pure orange juice.
• Snack: 119 calories with 2 granola bars
• Lunch: Salmon Pittas & Salad. This weight gain lunch contains 1000 calories. Which contains 52g protein, 92g carbs, 44g fat. Raw materials include:
  • 200g pan-fried salmon
  • 2 whole pitta bread
  • 2 tablespoons Mayonnaise
  • Optional salad and 1 apple.
• Snack: 193 calories with wholemeal bread and 1 mashed banana
• Dinner: Pan-fried cod fillet, mashed sweet potato and mixed salad. This weight gain dinner will contain 599 calories. Which contains 34g protein, 53g carbs, 29g fat. Ingredients for dinner include:
  • 150g large cod fillet
  • 300g steamed sweet potato
  • Tuna salad with grape seaweed mixed with roasted sesame sauce. For more variety, you can add tomatoes, olives, cucumbers, avocados to your salad.
• Dessert: Greek yogurt and fruit.

Day 3: Suggested menu for thin people who are difficult to absorb

• Breakfast: Toast, eggs, grilled meat, mushrooms and tomatoes. This dish contains 960 calories. Which contains 49g protein, 67g carbs, 55g fat. Ingredients for weight gain breakfast for skinny people:
  • 3 hard-boiled eggs, 2 slices of whole-wheat toast, mashed avocado
  • 2 pieces of grilled pork belly
  • Mushrooms and tomatoes sauteed with 1 tablespoon of avocado oil
  • Glass of mixed juice
• Snack 1: Whole wheat bread, 1 tablespoon peanut butter, and 1 banana. This snack will contain 305 calories.
• Lunch: Brown rice and grilled chicken thighs. This weight gain lunch will contain 636 calories. Materials include:
  • 4 grilled chicken thighs
  • 150g brown rice
  • Mediterranean vegetables sauteed in canola oil. Includes: zucchini, red onion, bell pepper, eggplant.
• Snack: Oatmeal porridge, plain yogurt and honey.
• Dinner: Beef steak, grilled potatoes and mixed vegetables. This weight gain dinner will contain 1095 calories. Which contains 55g protein, 120g carbs, 37g fat. You need to prepare:
  • 200g roast beef
  • 300g baked potato
  • Mixed vegetables (carrots, peas, radishes, sweet corn)
• Snack: 30g dark chocolate

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Note when building menus for skinny people

If you’re trying to gain weight with high-calorie foods full of saturated fat and sugar , such as chocolate, cakes, and bottled beverages, the results may not be what you expect. Here are some notes when building a healthy menu for skinny people.

• Don’t eat too much sugar

Increasing sugar consumption is not the right way to gain weight. Consuming too much sugar will increase cravings and make you overeat. However, eating a lot of sugar can lead to a decrease in insulin in the body.

• Limit saturated fat

Foods high in saturated fat such as fried foods, fast foods, fatty meats, animal organs are not good for healthy weight gain. These foods can increase body fat instead of lean body mass. This can increase your risk of developing high blood cholesterol.

• Weight gain diet alone is not enough

In addition to the menu for thin people who are difficult to absorb, you should combine more physical activities to gain weight. Exercise, especially strength training, can help you gain weight by building your muscles. Exercise can also stimulate your appetite.

Hopefully the principles of building a weight gain menu for thin people will be useful and effective for you. Menu suggestions for thin people who are difficult to absorb will be the inspiration for you to gain weight healthily and sustainably. Good luck!