10 foods to gain weight.

            10 FOODS TO GAIN WEIGHT

          What to eat to quickly gain weight and muscle? Are you sick and tired of being called skinny and weak?And looking for a sure way to gain weight or add muscle?

      If so, I think these information will help to solve your problem just by following provided message and nothing is free so do hard workout and then and then only these foods will help you to gain weight and muscle.

      Here gaining is related to gaining weight not gaining fats.

Following information will help you to increase your chances of getting your dream body in no time.

So following are some of the most important food stuff which will help you to gain muscles and weight:

1.Nuts and peanut butter

             Nuts and peanut butter and just perfect just perfect for your weight gain journey. First off, nuts are chock full of calories. In fact, eating just two handfuls a day as a snack can quickly add hundreds of calories.

And if you are considering almonds, you will be happy to hear that just a small handful contain more than 7 grams of protein and 18 gram of healthy fats. What more could you ask for?

        As for nut butter, you can choose to get some ( preferably 100% peanut butter ) and add to whatever snack that tickles your taste.

2.Milk

          Taking the first place is milk- excellent choice for anyone liking to gain weight and build muscle.

         Of course, milk has been here for decades and the good thing is, it never fails to deliver. For the most part, this food is chock full of protein making it perfect for those trying to add more muscle.

And also, Milk is a great source of calcium, vitamins and other essential minerals.

Just focus on drinking a glass or two after your workout session- you will definitely see results!

3.Protein Smoothies

          You can simply make this smoothie by simply adding peanut butter and bananas to the milk and then just mix them probably. And here is your smoothie ready for you.

          Looking for sure , quick and highly nutritious way to gain weight? If so, I will recommend give protein smoothies shot.

And , I know you might be considering store-bought protein shakes but trust me, making yours will be much better.

The thing is, those commercial versions are typically loaded with sugar and also lack nutrients. Remember- we are looking to gain weight and muscle in the healthy way; no diversions!

The good news? There are a whole lot of super tasty variations you can try just do your workout ,mix and start drinking!

4.Rice

             Rice- just a single serving can give you a high amount of carbs and calories.

It is also good know that rice is super easy to consume and digest, but be careful though, some types of rice are high in arsenic; a chemical element that cause metal toxicity.

             And, once you prepare your rice, do not forget to add some protein and healthy fats to the mix- you will be incredibly glad you that you did!

5.Potatoes

              Potatoes and other starches foods are a very easy and cost-effective way to add in extra calories.

Try to choose one of these healthy sources of starchy carbs:

a)Oats

b)Corn

c)Potatoes and sweet potatoes

d)Beans and legumes

            Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores. Glycogen is the predominant fuel source for most sports and activities. Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria.

6.Fish

              Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.

Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known.

They offer numerous benefits for your health and fight diseases .Just one 6-ounce (170-gram) fillet of salmon provides around 350 calories and 4 grams of omega-3 fats. The same serving packs 34 grams of high-quality protein, helping you build muscle or gain weight.

7. Healthy Cereals

            Healthy cereals can be an excellent source of carbs, calories and nutrients. While you should avoid processed, high-sugar cereals, healthier forms like oatmeal can be a great carb source to add to your diet.

 Grain-based cereals and oats also contain beneficial nutrients like fiber and healthy antioxidants.

When purchasing cereals, focus on these healthy choices:

a)Oats

b)Multigrains

Make sure to read the label and avoid cereals with refined grains or added sugar.

8.Cheese

                 Cheese has been a staple food for centuries. Like dark chocolate, it’s high in calories and fats. If you eat it in larger quantities, it’s also a very good source of 

protein.

Since cheese is incredibly tasty, you can incorporate it into most dishes and easily add several hundred extra calories.

Summary Cheese is a very good source of protein and rich in healthy fats. Add it to meals if you need a calorie and flavor boost.

9.Whole Eggs

                 Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats. It's also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.

 As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption you can easily eat three eggs per day if you want.

In fact, many athletes or bodybuilders will eat six or more daily.

10.Yoghurt

Yoghurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs and fat.

There are numerous snacks and healthy weight-gain recipes based on yogurt. Here are a few:

Yogurt and fruit: 

Combine 1–2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut flakes.

Chocolate peanut butter pudding: 

Mix 1–2 cups of yogurt with 100% cocoa powder, peanut or any nut butter and a sweetener such as stevia. You can also add a scoop of whey for more protein.

Smoothies:

Yogurt is an excellent addition to virtually any smoothie to increase the protein content and give it a more creamy, milkshake-like thickness.

Conclusion:

These are the some food stuffs that will surely gain you weight as well as muscle in no time irrespective of how healthy you are right now.

To know how to how to gain weight with proper steps to be followed including weight training and diet-

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