ARE YOU WORRIED THIN

If you are thin and unhappy or know anyone who wishes to gain some weight and muscles, then you are reading the right article.

Very few of us are lucky enough to remain within the healthy limits of weight. While some sweat hard to lose some sweat harder to gain.

Anyone who is desperately trying to build up some muscles definitely needs an appropriate diet to ensure that their gym time doesn't go waste.

1. Eat boiled eggs for the whole of nutrients and proteins. Take them with brown rice or veggies for a protein dense diet. 

2. Again, protein is key to muscle building. A chicken breast would give you low fat 30 good grams of protein while they are easy to cook and tasty to serve in many different styles.

3. Wild salmon is one of the frequently advised sea foods with a whole lot of goodness. Omega 3 fatty acids + proteins is not just for body builders but for the elderly too who lose muscle mass due to ageing.

4.  The story doesn't end there. You can also take whey protein supplements which are great for post work out. Ask your nutritionist how much you require in a day.

5. Vegetarians, don't get disappointed as yet. You have a few to choose from too. Sweet potatoes are a good source of carbohydrates and energy. They contain copper that assists in the production of connective tissue. With their sweetness, they will keep you fuller and happier for long.

6. Add in a lot of fibre including broccoli, one of the most providing of veggies. Eating 5-7 servings of appropriately boiled (yes, appropriately boiled and not overcooked and mashed) fruits and veggies are needed for a hard work out.

7. Wild rice is not a favourite and is less popular than its prettier counterpart. A good alternative to brown rice, it would give 7 gm of protein and 3 gm of fibre. 

8. Give a cheesy smile and consider cottage cheese for a snack. 

9. Quinoa is yet another 'grain' that is packed with proteins and amino acids making it an apt snack for body building.

10. Oat meal is not just for the diabetic and the obese. It is highly filling with its abundant richness. Steel cut oats suit you the best.

11. Bromelein pushes pineapple herein too. 

12. Spinach is not for the weaker lot. But, you will need 2 lbs of it for the desired effect. 

Posted by Zaffar Iqbal Durrani