7 steps to eat and stay healthy.

For some people gaining weight or adding muscle can be just as difficult as losing weight however simply adding certain foods to your diet can be very effective to gain weight here are eight of the best force to help you gain weight are at muscle the healthy way number.                                                                                                                                                                                1. Whole eggs eggs are one of the healthiest muscle building force on the planet they provide a great combination of high quality proteins and healthy fats it is also very important to eat the whole egg despite the old and incorrect meats about their links to heart disease in fact almost all of the beneficial nutrients in eggs are found in the yolk as long as you do not have an intolerance to eggs there is really no need to limit your egg consumption you can easily eat 3 eggs per day if you want.                                                                                                     2. Milk milk has been used as a weight gainer or muscle builder for decades it provides a good balance of proteins carbs and fats is also a good source of calcium as well as other vitamins and minerals for those trying to add more muscle milk is an excellent protein source that provides both casein and whey proteins research has been shown it can help you add muscle hoenn combined with weight lifting.

                                                                                                                                                                                                           

                                               

                                                                                                                                                                                                                   

3. Bananas for quick on-the-go energy and weight gain help grab a banana they are high in potassium carbohydrates and other important nutrients that give you energy and keep you healthy but there are also more than hundred calories in a banana so they can help you back up number four dried fruits give yourself a quick calorie boost by eating a handful or two of dried fruits they have less volume than their fresh counterparts so that means one half cup dried fruit has more calories than fresh for example one cup of raisins has 200 calories compared to a full cup of fresh grapes which has about 60 calories raisins are probably the most popular drag force in your local grocery store but you can also find to drag berry apricots cranberries and even tropical fruits.   

                                                                                                                                                                  4. Red meats stick for example contains around 3 grams of leaves in par 6 ounces live scene is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue in addition to these red meats are one of the best sources of dietary creatine which is possibly the worst best muscle building supplement they also have more calories and fat than linear myths helping you take in extra calories and add weight .                                                                                                                                                                                                                       5. Salman and oily fish Salman and oily fish are excellent sources of protein and important healthy fats out of all the nutrients that Salman and oily fish provide omega-3 fatty acids are among the most significant and well-known omega-3 fatty acids are very important providing numerous benefits for your health and also fighting disease just to one 6-ounce 170 gram feel it of Salman provides around 350 calories and 4 grams of omega-3 fats it also provides 34 grams of high quality protein helping you build muscle of gained weight

                                                                                                                                                                                                                                                     

6. Avocados avocados are loaded with healthy firts unlike other whole fruits avocados are fairly calorie dense and therefore a great food to help you gain weight just one large advocator 200 grams provides around 322 calories 29 grams of fat and 17 grams of fiber Africans are also high in vitamins minerals and various beneficial plant compounds

7.Potatoes and starches porters and others charge foods are a very easy and cost-effective way to add in extra calories not only do potatoes and other stretches add curves and calories to help you gain weight they also increase your muscle glycogen stores glycogen is the predominant soil sources for most sports and activities.
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