Depletion of the body may be due tolong illness, malnutrition or psychological abnormalities. And such people are often not enough to simply eat more or eat sweets, eating their fast food. The situation is much more complicated. In this article, our website will tell you how you can easily and pleasantly to dial the required number of kilograms.
Change gastronomic habits
Each of us has its own culinary preferences, kitchen secrets and habits. Some people can not live without a full breakfast, and someone need only a cup of black coffee.
To gain weight, observe the following guidelines:
- Breakfast - a mandatory component of the diet. And it should not be half a grapefruit or a cup of tea, and a full meal including protein and carbohydrates. Remember the adage: "Eat breakfast myself, share dinner with a friend, a dinner give to the enemy"? For a good breakfast will suit wholegrain cereals, peanut butter, cereal, fruit and yogurt.
- Eat often, gradually and in small portions. Forget formulaic meals by teaching your body to want to eat 4-6 times a day at intervals of about 2 hours. Large dining portions are great to scare the person with an unhealthy appetite, so it is advisable to divide this amount into several smaller parts. In addition, small portions do not overload the body, making it bulky and tired after a hearty meal.
- Useful snacks. It is believed that the snacks are harmful for the figure, health and wallet. This theory was invented by those who prefer to feast on pastries and fast food in nearby cafes. Snack on healthy foods - nuts, vegetables, seeds or grain cookies without sugar. Place the small "bait" in a conspicuous place in the office or at home, and you will not notice as the end of the day on which there is nothing left! Ideal for snacking foods high in healthy fats and glucose - bananas, nuts, avocados. But do not get carried away snacks, so as not to bring down the "fighting spirit" before the main meal.
To invoke the feeling of hunger, sometimes you need a good try and use little tricks:
- Nice atmosphere - food intake should deliverjoy not only to the taste buds, but also the mind. Turn on your favorite music or film, light the candles, in general, do everything in order to give yourself the maximum pleasure.
- Physical activity - a great way to quickly andwell hungry. If you work in an office, during a break, visit the gym or take a walk in the park. However, if you have a serious shortage of weight, avoid reinforced loads, since even a hearty lunch restore calories burned.
- Drink water. The optimal daily intake of 2-2.5 liters of water. But do not forget that the water contained in the products (especially vegetables), tea, coffee, juices, milk, etc. The total amount of water should be not more than 3 liters per day. There are special herbal tea to increase appetite. Dietary supplements promote the secretion of gastric juice and provoke feelings of hunger.
- However, more fun! Do not eat alone, if you have the opportunity to join the company of colleagues or friends. Unbeknownst to himself, you eat a lot more than if trapeznichat in splendid isolation. Besides, what could be better than to share lunch with nice people?
- Where is my big spoon? More specifically, a plate. Eat from large plates to trick your vision and perception and to eat more food. This is a clever psychological trick, which helps in the short term to increase the amount of food consumed. And if the plates are not only big, but bright, it will only increase the effect.
Increased appetite for building muscle
If you want to have the athletic formsGreek deity, for a start will have to learn to eat more. Food as a way to build muscle is a requirement of all muscular handsome.
Several recommendations for proper muscle building:
- Increase your intake of zinc. This is one of the most important elements of the immune system, promotes the production of testosterone (male hormone). Poor appetite due to low zinc content in the body. Check your rate can, in consultation with a professional trainer or an expert on sports nutrition. Zinc is found in wheat bran, pork chops, oysters, beef feet, pumpkin seeds.
- Protein drinks. If you have problems with appetite and consumption of large amounts of food, it is worth thinking about taking protein. It is in the short term will provide the body proteins and added volume.
- Fast food. To eat more food in one sitting, try to eat a little faster than usual pace. Before the brain "understands" that the body is satisfied, it runs 20 minutes. During this time, try to eat the maximum amount of food. Naturally, it is difficult to deceive themselves, and after a while you feel excessive satiety, bordering on nausea. But very quickly the body becomes accustomed to such pressures, and you will feel familiar and comfortable.
- Nutritional supplements. Some vitamins contribute to increased appetite. Taking vitamin B12 and folic acid, it is possible in the short term to improve the appetite and start to consume more food. Take they should be in the form of pills or injections, which dosage prescribed by the physician.
Whatever the cause of malnutrition mayto change the situation. The world is replete with stories of heroic human victories over his body, whether it be weight loss or a set. Remember, everything is in your hands!