Eat extra: Keep a count of calories; only, this time, remember to overdo them a little. The approximate caloric requirement for an average male is 2,200, and for a female, it is 1,900. Eat around 1,000 extra calories per day to gain short of half a kilo a week.
Meal basics: Eat five meals a day. Choose dairy products, fish and meat over bread. Pick eggs over vegetables. Eat foods with high protein content, such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.
Snacking: Munch a lot of high-calorie snacks (not junk food), such as muffins, dried fruits, yoghurt and breakfast bars.
Fluid feast: Drink at least two glasses of milk each day. Replace tea with a glass of milk. Drink fluids that supply nutrients - fresh fruit juices and energy drinks.
Record Intake: Keep track of what you’re eating and where you’re going. Review pattern and make changes if required.