Weight gain Habit 2

I will repeat this statement...no hating just the truth....
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.

Yesterday we began with pointing out the protein version of increasing muscle. check it out here
 http://ndutaniceness.blogspot.com/2013/07/weight-gain-habit-1.html

Today we look at the way to be aware of calories in carbohydrates and vitamins that help in adding muscle.
Here is how...
Eat more calories

This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.
 for example you can calculate like this: 

100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options:

• Pasta. 100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta.
• Whole Milk. If you don't bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake.
• Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school.
• Olive Oil. Protects against heart diseases & cancer. Sip it like juice (it's not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.

Vitamins
There are vegetables that have got a protein content...Incorporating them is vital to health! Here they are:  

Carbohydrates

Focus on ;
 Healthy, high-carb foods include whole grains, fruits, potatoes, peas, corn, legumes, milk and yogurt, oat meal,brown rice.  But you have to conduct calculations according to your body requirements!

Remember the elements discussed above need to be taken according to the plan computed in Habit 1 topic.

If you wish for me to prepare a diet plan for you, calculate your required calories intake to gain weight, email me on: ndutaniceness@gmail.com
This is since all bodies and stories are different. Let me help you!

Nduta
Nutrition Counselor