Nutrition & Dieting/Gain weight


Looking to gain weight 2 stone or even 1 and half stone.During the days I work,I don't eat enough & I come home to a late dinner. Can you suggest snacks that don'r cost much to buy,that I can have through out the day in work.I'd very much would want to go for. The right food that I know will put on weight for me. And have to run off to find a weighing scale to see if I have put weight on. Thank you so much.

I understand why it can be hard to maintain a decent diet with a working schedule.
The first key is to be sure you eat breakfast within 30 minutes of waking up. Getting in enough protein and fiber in breakfast can help you from feeling overly hungry later in the day. Try 2 eggs and 2 eggs whites on 2 slices whole wheat bread and an orange.
A good snack might be a banana and 1 ounce of nuts. This will give you some fiber, and fat to help you feel full.
The big thing you want to avoid are simple carbs like sugar or white flour foods. These digest too fast and leave you feeling hungry.

I hope your workplace gives you a lunch time. This is another chance for you to get in some nutrient dense foods. Find a good source of protein like chicken or fish. Then be sure to get in a complex carb loaded with fiber like a cup of brown rice.

Between your lunch and dinner have another snack, maybe an apple and nuts or some natural peanut butter.

So basically as you can see the trick is to between meals get in foods with fiber and fat, both of which make you feel full longer. Just be sure your fat comes from healthy sources. Saturated and trans fats are best avoided. While a little saturated fat is ok, you want to avoid trans fat at all costs.

Nutrition & Dieting

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Tim Santoro


I can answer questions regarding the following. Confusion about basic nutrition, explain how to improve diet, when and how to eat better, eating for weight loss, eating for health, eating for fitness. I will answer questions about nutritional and workout supplements. I will not endorse any fad diets, however I can explain the draw backs to them and explain why they are the wrong way to go. I will not give advice relating to medications and/or their interactions with food and supplements.


I have earned certifications in Fitness Training and Fitness Nutrition from ISSA. I also self taught and stay current on the fitness industry. I lost 70 pounds training my self.


SFN- Specialist in Fitness Nutrition from ISSA CFT-n Certified Fitness Trainer from ISSA

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Just the thank you from people I get to help.

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