Some people eat to live, while others live to eat. Whether you want to eat more to enjoy life, win a competition, or build muscle, you need to learn how to do it safely to stay healthy. Increasing the amount of food that can fit in your stomach is like working your muscles, and you have to make a smart plan to do it right.
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Method 1 of 3: Increasing the Amount of Consumption for One Meal
Step 1. Make sure that you always get breakfast
One of the misconceptions that many people believe is that you have to empty your stomach in order to eat more, which is not true. Starting the day with fruit, whole grains, and lean protein is a great way to boost your metabolism, which means you'll feel hungrier during the day, so you can eat more.
Recent studies have shown that people who are obese and unhealthy tend to skip breakfast. There is no link between skipping breakfast and losing weight. Never starve yourself
Step 2. Eat in a standing position
People who enter eating competitions do so in a standing position for a reason. When you sit, your stomach receives pressure from other organs, so your stomach doesn't stretch like it does when you stand up. Your stomach will also feel uncomfortable. Your stomach can hold more food when you stretch your upper body as straight as possible, and that happens when you stand up.
Step 3. Wear comfortable, loose-fitting clothing
Sweatpants that you wear on holidays are the right choice. Wearing comfortable clothes is an important part of being able to eat more and still feel comfortable while doing it. When the stomach expands when you eat, tight clothes and pants reduce the stomach's ability to expand comfortably. If you want to eat more, wear clothes that allow you to.
Step 4. Choose foods that contain monosodium glutamate (MSG)
Monosodium glutamate is a substance added to food to enhance taste. One of the side effects caused by MSG is that it stimulates an insulin response, so the blood sugar level will drop, and the body will think that you need to eat to raise the blood sugar level again.
- MSG is contained in many packaged foods and processed foods, such as ramen noodles, potato chips and tortillas, canned vegetables and soups, and processed meats.
- MSG is a controversial ingredient, often demonized for its links to obesity, and some people also say that it causes bad health effects, such as chest pain or facial stiffness. Although studies suggest that there is no direct relationship between MSG and these symptoms, MSG is still a controversial substance.
Step 5. Complete the meal with enough alcohol or soda
In addition to sugary sodas and alcoholic drinks complement a meal well, the sugar they contain can increase insulin, so your body will think you want to eat more.
- Branded sodas contain a lot of refined sugar, and the body must produce more insulin to process refined white sugar, triggering a response like that caused by MSG. Your body will think that you want to eat more. Diet sodas, which contain aspartame, also have a similar effect.
- In addition to reducing self-control, which can lead you to eat high-calorie foods that would normally be avoided, alcohol contains sugar that has a similar effect, lowering serotonin levels and increasing the body's response to insulin, so you'll feel better. hungry.
- Carbonated drinks are filling, which means that if you drink a lot of beer or soda while you eat, you'll feel full faster, and you'll have less room to hold food. Try to drink only half a soda to increase insulin levels without feeling full.
Step 6. Avoid the monsters
If you want to eat a lot, it's important that you avoid certain types of added spices, the content of which can irritate your stomach and esophagus, making it difficult for you to eat more. Mustard is made with ground mustard seeds, which are members of the brassica family, and another spice to avoid is vinegar. Both spices can reduce hunger and metabolism.
It's best to avoid vinegar-based and spicy seasonings, such as barbecue sauce, hot sauce, Sriracha, and other hot sauces and toppings
Method 2 of 3: Eat to Enlarge Your Body
Step 1. Calculate your body mass index (BMI) first
If you want to enlarge because you are too thin, or are trying to build muscle, it is important that you make sure that your body is ready to adapt to the enlargement process in the healthiest way possible. Just because you "look thin," doesn't mean your BMI is suitable for gaining weight, and you may be doing disservice and unhealthy efforts to achieve your goals. While the best way to do this is to visit a nutritionist, you can measure your BMI with the following calculations:
- Your weight in kilograms, divided by
- Height in meters squared.
- If your BMI is between 18 and 25, you're under normal weight, which means you can safely gain weight by getting proper nutrition and guidance.
Step 2. Calculate the calorie intake needed to build muscle
Muscle can only be built when there is an excess of calories, which is then supported by planned exercises to support the body's muscle building. the difference between building muscle and increasing fat is that in building muscle, you have to calculate the calories needed to build muscle effectively, and also make sure that you eat the right foods. To calculate the number of calories, you will need:
Multiply your weight in pounds by 20 (1 pound = 450 grams). The result is the number of calories you must get on a workout day in order to build muscle
Step 3. Calculate the required amount of protein
If you want to build muscle and gain weight, it's important that you get enough protein to support muscle growth. Without the required amount of protein, muscles will hurt from overuse. To find the amount of lean protein you need, multiply your weight in pounds by 1.5 to find the amount of protein in grams you need to consume each day.
Get used to eating chicken and peanut butter. Contains no fat and rich in protein, both foods are easy to consume and easy to obtain, so you can be sure that you can get adequate protein intake in your diet
Step 4. Drink a whey protein shake between meals
One of the most common ways to enlarge the body and gain muscle mass after a workout is to use protein supplements to stimulate muscle growth. Whey protein powder is easy to find, and you can mix it into a smoothie to add nutrients, vitamins, and protein to an easy-to-drink drink.
Protein shakes are notoriously bad, so it's easier to mix whey protein powder into a smoothie made from a mix of yogurt, bananas, strawberries, and other fruit treats, so you don't have to gulp down the bland taste of protein. You will eat it more often if it is delicious
Step 5. Start eating carbohydrates that are low on glycemic and slowly digested
You should eat twice your body weight in pounds (measured in grams) the day you train, and most carbohydrates should be low-glycemic. That means whole grains, such as oatmeal, fresh fruits, and sweet potatoes. Avoid refined wheat flour.
Step 6. Try to stimulate testosterone production by consuming fat
Athletes who build muscle usually consume more good fats and saturated fats, which can trigger an increase in testosterone levels, so muscle growth can be increased. You should eat half your body weight (in pounds) of good fats, which are then calculated in grams on training days.
One of the best ways to do this is by drinking milk. Milk is easy to drink, even when you're not hungry, and it's a good choice for adding fat to your diet. Drink a glass of milk three times in one workout day
Step 7. Start establishing a routine for lifting weights or training
All the calories you take in will become fat if you don't lift weights and exercise vigorously in a calorie-excess condition.
In general, for the days you train, you need to add portions of food both before and after exercise into your normal routine of three meals. To keep calories in check on days you don't exercise, don't include extra portions in your meal schedule
Step 8. Take a fiber supplement
If you want to increase your daily intake of lean protein and carbohydrates, it is important that you take fiber supplements so that your intestinal system can function normally. Gaining weight effectively without taking fiber supplements may not be comfortable to do.
Method 3 of 3: Eating Competitively
Step 1. Increase stomach capacity slowly
Everyone inspired to eat as much and as fast as possible from the Nathan's Hot Dog competition must face the harsh reality: you can't eat that much without preparing yourself. The stomach is also a muscle, like any other muscle. The stomach needs exercise and recovery, or the stomach is at risk for injury. If you want to increase stomach capacity, do it slowly.
- According to some studies, the average human stomach can hold as much as 1.5 liters before feeling bloated, but if trained properly, it can hold from 3 to 5 liters.
- Your stomach may burst if you eat too much too quickly, but this is very rare. In general, people will vomit before the stomach tears or other physical problems.
Step 2. Practice using water
The healthiest way to train and increase stomach capacity is not to use food, but with water. People who enter the eating contest can drink a gallon of water at a time, in less than 20 minutes. Drinking water can increase stomach capacity and reduce the negative impact on health, when compared to eating many foods at once.
Start by increasing the amount of water you drink each day slowly and gradually, then increase the rate of drinking. Usually, people are advised to start by drinking eight glasses of water in one day, so start at that stage, then increase gradually to increase stomach capacity
Step 3. Moisten the food
Water helps in eating competitions, as well as in training. While dipping a hot dog bun in water may seem unpleasant, it can break down food before you put it in your mouth, making it easier for you to swallow and start digesting it. The faster food can be swallowed, the more you can eat, and water helps in this process.
Do not drink too much water when eating. While it's fine for you to use water as a food lubricant, don't drink it to fight thirst, or the precious space in your stomach will fill up
Step 4. Practice using cruciferous vegetables
Two or three times a week, Yaser Salem, who is a competitive eater, steams 3.6 kg of broccoli and cauliflower to serve as a training meal. These types of vegetables are bland, contain lots of vitamins, and can be digested quickly, so the stomach can expand easily, especially when mixed with a lot of water.
Additionally, add a generous amount of sauerkraut. Cabbage that has been processed through fermentation contains probiotic substances that can keep the intestines in balance, making it an ideal choice for competitive eaters
Step 5. Chew gum to strengthen the jaw muscles
Competitive eaters routinely chew up to six gummies at a time, and the goal is to strengthen the jaw muscles and ensure that the mouth is able to chew food properly. As important as the stomach's ability to hold food is, it's useless if you can't chew food quickly and efficiently.
Check out this wikiHow for a guide to neck and jaw exercises that you can incorporate into your routine
Step 6. Do cardiovascular exercise diligently
Have you ever thought about the way foodies are always ready and strong? That's because their body condition is ready. Contrary to what you might think, the ability to eat a lot doesn't just come from a big appetite. Strenuous exercise and good cardiovascular exercise are a core part of being able to eat fast and be ready to compete competitively.
A good respiratory system is also necessary for competitive eaters. Perform breathing exercises to ensure that you can breathe effectively when putting all the food in your mouth
Step 7. Choose a custom path
Not all competitive eaters are equal. Hot dog champs need to train in very different ways, by different amounts, than bacon-eating champs, chili-eating champs, and oyster-eating champions. By knowing the type of food you want, you can prepare yourself specifically for it.
- Major League Eating is the United States national organization that supports eating competitions. Visit their website for information on self-registration and competitions.
- It's important that you talk to health professionals, dietitians, and specialists in biofeedback to establish a health and exercise routine that fits the foods you want to eat. This is to ensure that your body supports you in doing so, not against it.
