Top 15 Foods to Help Females Gain Weight Naturally

Why is gaining weigth important for females?

Gaining weight healthily is important for women who are underweight or looking to build muscle. A balanced diet that includes nutritious, high-calorie foods can support this goal. In this guide, we'll explore the best foods to help females gain weight naturally, focusing on options that are readily available and popular in India.

1. Bananas

Bananas are a calorie-dense fruit packed with natural sugars, fiber, and essential nutrients like potassium and vitamin C. They are an excellent snack for weight gain and can be easily included in your diet.

Ways to Include Bananas:

• Banana smoothies or milkshakes
• Banana with peanut butter
• Adding sliced bananas to oatmeal or cereal

2. Full-Fat Milk and Dairy Products

Full-fat dairy products like milk, yogurt (dahi), paneer, and ghee are rich in calories, protein, and healthy fats. These can be easily incorporated into various meals and snacks.

Ways to Include Dairy Products:

• Enjoying a glass of full-fat milk with meals
• Adding yogurt to smoothies or as a side dish with meals
• Using paneer in curries or salads
• Adding a spoonful of ghee to dal or rice

3. Nuts and Nut Butters

Nuts such as almonds, cashews, and pistachios are high in calories and healthy fats. Nut butters, like peanut butter or almond butter, are also great for adding extra calories to your diet.

Ways to Include Nuts and Nut Butters:

• Snacking on a handful of mixed nuts
• Adding nut butters to smoothies or spreading on whole grain toast
• Mixing nuts into yogurt or oatmeal

4. Whole Eggs

Whole eggs are a versatile and nutrient-rich food, providing high-quality protein, healthy fats, and essential vitamins and minerals.

Ways to Include Eggs:

• Making a masala omelette for breakfast
• Cooking egg curry for a protein-rich meal
• Boiling eggs for a quick and easy snack

5. Potatoes and Starchy Vegetables

Potatoes, sweet potatoes, and yams are excellent sources of carbohydrates and calories. They are versatile and can be prepared in various delicious ways.

Ways to Include Starchy Vegetables:

• Making aloo paratha or potato curry
• Roasting sweet potatoes as a side dish
• Adding yams to stews or curries

6. Rice and Rice Dishes

Rice is a staple carbohydrate source in Indian cuisine, providing a significant amount of calories and energy. Different types of rice like white, brown, and basmati can be used in various dishes.

Ways to Include Rice:

• Cooking biryani or pulao for a flavorful meal
• Making curd rice or lemon rice as a light and refreshing option
• Serving rice with dal or curry

7. Lentils and Legumes

Lentils (dal), chickpeas (chana), and beans (rajma) are rich in protein and fiber, making them excellent choices for a balanced diet.

Ways to Include Lentils and Legumes:

• Cooking dal tadka or dal makhani
• Making chole or rajma with rice
• Adding lentils to soups and salads

8. Healthy Oils

Healthy oils like mustard oil, ghee, and coconut oil are calorie-dense and add flavor to your meals. They provide essential fatty acids and support overall health.

Ways to Use Healthy Oils:

• Cooking vegetables and curries with mustard oil
• Adding a spoonful of ghee to hot rice or dal
• Using coconut oil in cooking or baking

9. Mangoes

Mangoes are a high-calorie fruit rich in vitamins and natural sugars. They are a delicious and healthy way to add extra calories to your diet.

Ways to Include Mangoes:

• Making mango shakes or smoothies
• Enjoying aamras with puri
• Adding mango slices to yogurt or salads

10. Indian Sweets and Snacks

Traditional Indian sweets like laddoos, halwa, and barfis are high in calories and can be enjoyed in moderation as part of a balanced diet.

Ways to Include Sweets and Snacks:

• Enjoying homemade laddoos made with ghee and nuts
• Preparing halwa with suji or atta
• Savoring barfis made with milk and sugar

11. Chapati and Whole Grain Bread

Whole grain chapatis and breads provide essential nutrients and energy. They are healthier alternatives to refined grains and can help in gaining weight.

Ways to Include Whole Grain Bread:

• Making stuffed parathas with potatoes or paneer
• Using multigrain bread for sandwiches or toast
• Serving chapatis with curries and sabzi

12. Dark Chocolate

Dark chocolate is a calorie-dense treat with antioxidants. It can be enjoyed in moderation as part of a balanced diet.

Ways to Include Dark Chocolate:

• Snacking on a piece of dark chocolate
• Adding dark chocolate to smoothies or desserts
• Mixing dark chocolate with nuts and dried fruits

13. Protein Shakes

Protein shakes are a convenient way to increase calorie and protein intake. They can be made with simple ingredients and customized to your taste.

Ways to Make Protein Shakes:

• Blending protein powder with milk, banana, and nuts
• Adding oats and honey for extra calories
• Mixing in fruits like berries or mango for added flavor

14. Dried Fruits

Dried fruits like raisins, dates, and figs are high in calories and natural sugars. They make for a nutritious and convenient snack.

Ways to Include Dried Fruits:

• Snacking on dried fruits mixed with nuts
• Adding dried fruits to cereal or yogurt
• Using dried fruits in baking or desserts

15. Smoothies and Milkshakes

Smoothies and milkshakes are customizable high-calorie drinks that can be packed with nutrients. They are perfect for a quick and nutritious snack or meal.

Ways to Make Smoothies and Milkshakes:

• Blending bananas, mangoes, and yogurt for a refreshing drink
• Adding nuts, seeds, and honey for extra calories
• Using full-fat milk or coconut milk for a creamy texture

Conclusion

Gaining weight naturally requires a balanced diet that includes a variety of nutrient-dense, high-calorie foods. By incorporating these 15 foods into your meals, you can support healthy weight gain while enjoying delicious and nutritious options. Remember to consult with a healthcare provider for personalized advice and to ensure your diet meets your specific needs.