Weight Gain Habit 1:

Skinny guys often say they can eat anything they want without gaining weight. They think they're blessed with a fast metabolism. They'll say: "I make women jealous with my metabolism. I can eat junk food all day without gaining weight".
Truth is, you can eat anything you want without gaining weight because you're not eating a lot. I know you think you do, but you're not. Otherwise you wouldn't be skinny.

To gain weight you must eat more kilojoules every day from a range of healthy foods. Regular exercise is important to help build muscles so that weight gain is not just fat. To gain 1kg of weight in a month requires 1000 extra kilojoules a day.


we shall indulge on how much you eat from today! Remember pumping your system with burgers and fries will not be the solution. The quality of food is what matters! Portions acceptable include half the plate with vegetables, quarter the plate with proteins and the other quarter with carbohydrates.

Question is, which is the best plan to go with, what proteins, what carbohydrates and what proteins?
So as to attain a higher mass in the body which also translates to weight increase for your height, 5 meals a day are the way to go!

5 meals include: Breakfast, 10 o'clock snack, Lunch, 4 o'clock snack and supper/dinner.

The elements in the 5 meals have to all be balanced for this change of habit! this means that even the snack times ought to incorporate proteins, vitamins, carbohydrates in the proportions of the plate above alongside 2 glasses of water!

Today we look at which proteins you should include to your diet starting now..

 2-3 of your daily snacks and all 3 meals should contain protein.
Omega-3 eggs, salmon, plain organic yogurt, chicken and turkey are all good sources of protein.
As far as red meat is concerned,  organic beef and lean beef no more than once or twice per week because it is higher in saturated fats is best.
You can meet your daily protein requirements for weight gain by consuming a variety of high-protein foods every few hours. Examples of foods high in protein include eggs, red meat, poultry, seafood, fish, soy products, dairy products, legumes, nuts, seeds and peanut butter. For example, one egg contains about 6 grams of protein, 3 quarters of meat provide about 25 grams of protein, 1 cup of milk contains 8 grams, 1 cup of cottage cheese provides about 25 grams, 2 tablespoons of peanut butter contain about 7 grams, 1 cup of lentils provides about 18 grams.

 Some proteins, such as ribs, brisket and pork shoulder, are high in saturated fat -- which may add calories but can also raise your risk of developing heart disease. When trying to gain weight, add calories in the form of unsaturated fats such as those found in plant oils and avocados. High-calorie protein sources that also contain unsaturated fats are nuts and fatty fish, such as salmon.

So now,how do you change protein intake? this gradual process can begin by you changing your diet as follows: Incorporate :

• fish as in salmon, cod, or tuna
• red meats as in lean ground beef and lean steaks
• turkey and chicken
• dairy products like milk, cottage cheese and low-fat yogurts
• legumes
• ham
• eggs
• pork
• tofu
• lamb
• protein supplements in the form of whey protein and soy protein supplements.

Sample menu

Breakfast	Morning tea	Lunch	Afternoon tea	Dinner	Supper snack
Porridge with brown sugar and milk. Toast and margarine topped with avocado and tomato. Cup of tea with milk.  2 glasses water   Remember, you eat breakfast like a king, lunch like a prince, and dinner like a pauper! Nduta Nutrition counsellor	mandazi or muffin. Milkshake. 2 glasses of water	Rice,chicken and pumpkin vegetables.  2 glasses of water	Cake or biscuit. Glass of milk.  2 glasses of water	Meat, chicken or fish with roasted potatoes Small serve vegetables. fruits pudding and two glasses of water.	Milo made with milk. Toasted muffin with margarine or jam.