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

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.