How to gain 4 kilos
To gain 4 kilos you need to increase your caloric intake but this doesn’t mean that you can eat or make all the wrong food choices. Take between meals foods like sesame seeds, raisins, pistachio nuts, oilseeds, banana milkshake, almonds, walnuts, mango milkshake, poppy seeds, dried figs or apricots. Dried fruits, nuts or milkshakes are an excellent choice.
Don’t Forget About Beans
Putting on weight can be difficult for vegetarians. Sometimes you have to be creative when you can’t dig into red meat and chicken. The good news is that beans provide plenty of alternative protein for people who can’t have animal protein. Black beans, kidney beans and other common beans can be added to salads and soups easily.
This green wonder food is a great way to get some heart-healthy fats in your diet. In addition, it is rich in antioxidants, potassium, folic acid and vitamins that will help to build and repair muscle.
Choose Whole Wheat Bread
While some people avoid bread while trying to gain muscle and mass, others embrace it for its high calorie content. Bread made with whole grains offers nutrients and calories that may help you gain weight without ingesting the refined sugars and bleached flours that are so common in white bread.