Contrary to popular belief, eating anything and everything will not make you gain weight. All foods have their own specialty, while some foods help us to reduce weight, others help us to gain weight. All foods have their own nutritional values and differences. To some women it may be more difficult to gain weight than the other, it may happen to their hormonal issues. If you think you are one of such women and often trust junk or highly processed foods for weight gain you should immediately stop that.

If you gain weight it should be healthy weight gain, adding extra kilos to your body only by using processed and junk food may only lead to an increase in fat percentage which may prove harmful to your body in the long run.

So now the question arises: what should you eat in order to gain weight? What should you eat, so that you are gaining but not compromising on your health as well? In this article we will be listing down such foods which will help you to have more understanding about this.

As females are structured differently than men, due to this difference their nutrient requirements are different all together. Hence, the kind of weight gain diet that should be formulated to them should also be different. Here is the list of food to gain weight for female which are must to be added in their plan are as follows:

1. Full cream milk: Milk is a great source of carbohydrates, protein and fats. It also offers a good supply of minerals and vitamins. You will not only gain weight if you consume at least 2 glasses of whole or full-cream milk, but you will also get the nourishment you need for a balanced, healthy diet.
2. Dry fruits: Dried fruits are known to be the high calorie food. In only small quantities they provide you enough energy to gain weight. Not only that but they also provide you with many essential nutrients like good fats and fiber.
3. White rice: Rice is one of the most commonly eaten foods in many Indian households. As a result, it is a staple of most Indian diets. However, what kind of rice you are eating makes a huge difference. If you want to gain a few extra kg, use white rice. White rice is the most refined rice available in the market. During the refining process, the grain’s fiber is eliminated, which results in an increase in the glycemic Index of white rice. This causes the body to break down sugar more quickly, releasing sugar into the bloodstream right away, which leads to weight gain.
4. Red meat: Red meat is a rich source of heme iron. It also plays an important role in the weight gain process. It helps you gain muscles, the fresh cuts of beef contain a good amount of leucine and creatine. Red meat is also an energy pack with a high amount of protein and fat.
5. Dark chocolate: The extra sugar and high calorie content of dark chocolate all contribute to weight gain. It is also a great source of antioxidants. Choose 70% or darker chocolate for best results.
6. Whole grains: the high amount of unsaturated fats in whole grains provide extra calories. Whole grains are also a rich source of carbohydrates which lead to a quick weight gain. They also come in fortified forms nowadays which are much better to have since they contain extra vitamins and minerals.
7. Cheese: The high fat, high sodium cheese is perfect for a weight gain diet. It is a great source of calories even in small amounts. Not to forget about the high protein and calcium it contains.
8. Butter: butter is another energy packed fat. It also comes fortified with vitamin A and E nowadays which are two antioxidants. About 102 calories are present in each tablespoon which makes it a great choice of females who are looking for weight gain.
9. Olive oil: Olive oil is one of the best kinds of fat you can include in your diet. It can be used for cooking and in extra virgin form can be added in salads as well. It is another high energy food that helps you to gain weight.
10. Peanut butter: Fatty acids, proteins, vitamins, and minerals are abundant in peanuts. Peanut butter has over 90 calories per tablespoon, which contribute to weight gain. As they are also a great source of protein and nutrient dense they help you to stay energized for long hours.
11. Potato: for an easy weight gain you can choose from a wide range of high carb and starchy foods like corn starch, potatoes, sweet potatoes, legumes, oats etc. You can even add high calorie butter to it to enhance the taste. There are many ways to cook potatoes like boiling, mashing, grilling etc.
12. Dates: being a great source of soluble and insoluble fibers and iron they are excellent for weight gain. Moreover, dates contain high amounts of sugar in small bites.
13. Ginger: ginger is known to be an appetite enhancer. Including it in your diet can make a huge difference, you can add it before your meals to see its best potential effects, it will enhance the production of digestive juices in your stomach which will help you eat more and provide you with more calories.
14. Eggs: eggs are essential to a female’s diet if she wants to gain weight, they help you to gain muscles. Whole eggs are an amazing combination of protein and fats which are not only high in calories but also you can make a variety of innovative dishes using eggs.
15. Fatty fish: Consuming oily fish, such as salmon, sardines, and mackerel, gives you the necessary proteins, good fats, and omega-3 fatty acids for building muscle and gaining weight in a healthy way.
16. Chicken breast: chicken breast is a must add to your weight gain diet because it is an excellent source of fats and protein which help you to gain muscles and even for faster muscle recovery. It contains many other nutrients like iron which are great for your body’s nourishment.
17. Banana: a potassium rich banana will be a great add on to your weight gain diet as it is a great source of carbohydrates. The more it ripens the more sugar it contains, the sweeter it is. You can make banana yogurt using ripe bananas.
18. Avocados: When it comes to weight gain, avocados are a miracle fruit. They are calorie dense as they are high in fats and are great for weight gain.
19. Mango: Mangoes are high in sugars and calories making them a great fruit for a weight gain diet. Using it in the form of mango shake even increases the rate of weight gain.
20. Protein powder for weight gain for females: you can even use some mass gainers that are available in the market. In case you do not have much time to follow a proper diet plan. There are other things also like pills for weight gain for females or medicine for weight gain for females. You should always check with your health care practitioner before choosing any of such things. They may even be able to give you weight gain tablets for female without side effects.

Tips & Tricks for an Effective Female Weight Gain Diet

How to weight gain for female? What should they eat? When should they eat? How should they eat? Are some of the important steps for a weight gain diet. Below we answer these questions:

What should you eat?

1. You should work on calorie surplus, eat more than you burn when it comes to calories. Adding 1000 extra calories per day will help you with weight gain.
2. Do not have highly processed or junk food too often. Even though they contain high calories they are not considered as healthy due to their content of bad fats, high sugar and salt.
3. Avoid having soft drinks, having soft drinks like cola can have a bad effect on your gut health, they only contain calories and have no other nutrients in them. You should prefer having more shakes and smoothies as beverages instead.
4. Try making interesting salads at home. You can even go for high calorie salad options by adding more nuts and seeds to them. Salads are usually packed with nutrients and since they are in the raw form mostly they are highly absorbable.
5. Weight gainer for females is widely available in the market and can be taken in case you do not have time to on a proper diet plan. They may give you enough energy in small servings and make weight gain for females somewhat easier.
6. Protein intake should be high. A high protein diet and frequent exercise aid in muscle growth. The additional calories are stored as fat in the body.
7. Exercise regularly. If you do not have time to go to the gym, exercise to gain weight for female at home. Many such videos are nowadays available on youtube and are very easily accessible.
8. Start consuming good fats. Good fats are anti-inflammatory and calorie dense for women. It is important to consume good fats as they are good for the heart.
9. Hydrate yourself: it is very important to keep yourself hydrated with any kind of diet. It will help with early muscle recovery. Longer workout sessions are made possible by stronger muscles, which promotes the growth of muscle mass and helps you gain weight.

There are many weight gain medicine for female, weight gain tablets for female, weight gain shakes for females, weight gain powder for female, pills for weight gain for females etc also which come in the market with a promise to make you gain weight. But always check with your doctor before you take these to avoid any harmful effects. There will be schemes like, how to gain weight for females in 10 days? Do not fall for such things, weight gain like weight loss is a time consuming process and should always be done in a healthy way.

How should you eat?

• To gain weight try to eat more. Since we are trying to increase the calorie intake we can try having more food at one or even try to have more of calorie dense food. It will help us to get into calorie surplus.
• In India, in most households people tend to eat thrice a day. We should start having food more frequently upto 6 meals a day. We can have some healthy snack options in between which are packed with energy. Choose from, dark chocolate, nuts, trail mix etc.
• Weight gain shakes female can be easier to follow. Making smoothies of different foods may be able to give you more calories in smaller servings you can use, mango, nuts, egg white, protein powder etc in one smoothie and drink it.

When should you eat?

Drinking water right before meals makes you feel full and reduces appetite. It may lead to lesser calorie intake. Hence, we need to note that it is not good for weight gain to drink water right before the meals. You can rather have a high calorie beverage along with your meal like banana or mango shake.

To conclude..

Weight loss diet for female can be very different from weight gain diet. Weight loss female diet plan can be more restrictive than weight gain diet plans. Weight gain can be a wonderful journey if we are innovative and attentive to what we are eating. You can choose the options that you like to have and include them in your diet. Diet for weight gain for female can be challenging to follow. Hence, you can go for some protein powder for weight gain for females or any such supplement.

Do not forget to take help from your healthcare practitioner to know more.