Did you know that being underweight can be just as bad for your overall health as being obese? However, you can gain healthy weight by adding certain foods into your diet plan. Hold on! Don’t fall prey to high-calorie junk foods or unnecessary supplements that aren’t nutritious. If you want to gain healthy weight, go for foods that are both nutrient-dense and energy-dense. Here we have listed some of the best foods to gain weight fast for women. Keep reading!
Health Risks of Being Underweight
If you are underweight, you may be at risk for:
- Weakened immunity
- Anemia
- Fertility issues
- Delayed growth
- Fragile bones
Must Try Healthy Foods to Gain Weight Fast
Here are some of the best weight gain foods for women.
1. Rice
Being a good source of carbohydrates, rice contributes to weight gain. A single cup of cooked rice contains around 200calories, 44g of carbs, and very little fat. It is a stomach-filling food and can be taken with other high-calorie food as well.
Choose brown rice instead of white rice. This is because brown rice is much healthier and provides nutrient-packed bran and germ layers.
2. Red meat
Red meat, especially steak, contains protein and fat that contributes to weight gain. It also contains leucine and creatine, the nutrients that are important for building muscle mass.
Both fatty and lean meats are an excellent source of protein. But, if you wish to gain weight, it is always recommended to choose fattier cuts than leaner meats as they provide more calories. Red meat is also considered as one of the best iron-rich foods.
3. Oily fish
Packed with protein and healthy fats, oily fish is one of the best food items that you should add to your diet to gain weight.
170 grams of salmon contains around 250 calories, 37 grams of high-quality protein, and 12 grams of healthy fat.
4. Eggs
Eggs are rich in high-quality proteins as well as healthy fats. They are not only loaded with vitamins, minerals, and proteins but also provide you with the energy you need throughout the day. One large egg contains around 74 calories. Since all the essential nutrients for weight gain are found in egg yolk, it is advised to eat egg as a whole.
You can eat around 2 to 3 eggs a day. But, if you have any health problems or intolerance to eggs, seek medical advice before you eat them.
Eggs can be cooked in so many ways, including frying, baling, boiling, and scrambling. You can use them in salads, sandwiches, muffins, etc. Eat them in the morning as they are one of the best healthy breakfast foods that promote better digestion.
5. Cheese
High in calories and fats, cheese has been a staple food since centuries. Incorporate full-fat cheese into your dishes if you want to gain weight.
28 grams of cheddar cheese contains around 110 calories and 7 grams of protein.
6. Dried fruits
High in fibres, vitamins, minerals, and calories, dried fruits are a great option to consider if you are planning to gain healthy weight. In fact, dried fruits contain 3 to 4 times more micronutrients than fresh fruits.
Dates, prunes, figs, apricots, raisins, and currants are some of the best dried fruits that help you gain weight. They are also energy-boosting foods that will keep you active throughout the day. Add them into stuffings, yoghurts, or baked food items to increase their calorie intake. You can also mix them with nuts and seeds as an evening snack.
7. Nuts
Nuts such as cashews, almonds, walnuts, and brazil nuts contain polyunsaturated fats that add calories to your diet.
If you are not into snacking nuts, you can add extra calories into your diet with nut butter. One tablespoon of peanut butter contains almost 100 calories.
8. Milk
An excellent source of vitamins, minerals, proteins, carbs, and fats, milk is a good choice for women trying to gain weight. It contains casein and whey proteins that can lead to greater mass gain.
Drink one or two glasses of milk every day along with a meal or before or after workouts.
If you are someone taking medications or have any health-related conditions, consider talking to an expert doctor before you take these foods to gain weight.
Weight Gaining Tips for Women
- Practice weight gaining and muscle building exercises
- Increase your proportions
- Avoid drinking water before meals
- Add cream to your coffee
- Eat more often
- Get adequate sleep
