am in abuja

calltonia2000: am in abuja

. You can also. Nvm. Lemme copy and paste. But here are giudline you need to know when gaining weight;
A diet that is rich in proteins, healthy fats and carbohydrates can
help to gain weight in the right manner. It is essential to identify
foods that are rich in these nutrients. Foods high in proteins will
allow the body to gain muscle mass without building excess fat. Milk
is an excellent source of high quality proteins. Drinking milk after a
workout promotes the growth of muscles. Adding powdered milk to
sauces and soup is an easy way to increase calorie intake. Foods rich
in protein that promote weight gain in a healthy way are fish (salmon,
tuna, cod), dairy products such as cottage cheese and low-fat yogurt.
Chicken without skin is also a rich source of protein. Other meat and
poultry products high in protein that ensure overall health include
lean cuts of turkey and rabbits. Eggs, nuts (almonds) and sunflower
seeds contain a high amount of protein. Including these foods in the
diet is beneficial to gain weight naturally.

Carbohydrate foods are an integral part of weight gain diet.
Carbohydrates maintain the energy levels of the body essential to
perform day-to-day activities. Vegetables and fruits are considered to
be a superior source of carbohydrates. Vegetables such as broccoli,
carrots, potatoes, spinach, cauliflower and tomatoes contain high
levels of protein. One has to focus on fruits like apples, oranges,
mangoes, avocado, pineapples and papaya to add carbohydrates to the
diet. Other good sources of carbohydrates are brown rice and whole
grain. A healthy, nutritious breakfast should have whole wheat breads
or whole wheat pastas in adequate amounts. An ideal healthy snack,
rich in carbohydrates involves intake of dried fruits, grapes and
bananas. You can always add dried fruits to everyday salads and yogurt
to boost your healthy calorie intake.

When choosing foods to gain weight, it is essential to avoid saturated
fat foods so as to keep various health related disorders at bay.
Saturated fats are known to elevate cholesterol levels in the blood
which may increase the chances of cardiovascular diseases. Skimmed
milk contains a sufficient amount of proteins but no fat. Fish
(salmon), omega-3 essential fatty acids, butter, seeds and nuts such
as almonds, walnuts, cashew nuts and hazelnuts come in the list of
healthy fat foods. Cold pressed oil extracted from seeds like
sunflower, safflower and sunflower also come under good fat foods
category. Health care professionals often advice to use cold pressed
olive oil for cooking. Anyone looking for gaining weight needs to
incorporate these healthy fat foods into the diet. Dressing your salad
with olive oil is an easy way to add healthy fat to your diet.

Tomiobj note how Often u Should Eat?)
People serious about gaining weight need to increase their meal
frequency. Instead of having 3 meals, one should try to have 6 meals
everyday. Consuming 6 mini-meals that include breakfast, lunch, dinner
and 3 small meals can help one achieve weight gain. There has to be a
gap of 2 or 3 hours between each meal. Also, do not forget to drink
plenty of water and fresh fruit juices to avoid dehydration.

No matter, how healthy a food you choose, it may turn unhealthy if it
is not cooked properly. The habit of eating fried foodstuffs must be
discarded and instead opt for healthy cooking options such as
broiling, baking, grilling, steaming and stewing.
Apart from eating the right food, workouts are also an important
factor crucial to get the desired result. Exercises that help to build
muscle mass are very important to increase weight. So, besides
increasing protein intake, you got to do weightlifting exercises such
as bench press, dead lifts, squats and bent-over rows to gain muscles.
Inability to gain weight has often been attributed to lack of
appetite, despite having nutrient dense foods. Not feeling hungry
during meal times is (in most cases) due to inactive lifestyle. So,
start an exercise routine (jogging, fast walking, cycling) that makes
you sweat and do it everyday in the morning. This will stimulate your
hunger pangs and you surely won't leave your home without having a
hearty breakfast. A brisk walk, half an hour before having lunch or
dinner too can help to boost your appetite.
These are some of the best foods that help to increase weight in a
healthy way. These foods are an excellent source of various nutrients
and help to repair and build muscle. In addition to a healthy
nutritious diet, make sure to follow an effective exercise program to
gain weight.
Tomiobj, hope this tips helps ýou