Weight gain diet for females with ectomorph body type


An ectomorph body type refers to the type of body with lean muscles & weak-looks. For example, a girl with an ectomorph body type has narrow shoulders and long limbs. Girls with this body type often find it challenging to gain muscles and weight. The main reason behind this is their super-quick metabolism rate. Thus, everything they eat during the whole day gets burnt very quickly. This is why ectomorph girls are not able to put on weight easily and need a special diet for it. Therefore, we have prepared the best safe weight gain diet for females with an ectomorph body type.

Ectomorph diet

Here are some of the expert-recommended calorie-dense foods to help in boosting weight gain for ectomorphs.

Salmon – Salmon is one of the most nutritious and calorie-dense foods in the world. A small portion of salmon is filled with healthy fats and calories, which are effective for boosting weight gain. Moreover, salmon is loaded with nutrition like minerals, vitamins, antioxidants, protein, and omega-3 fatty acids. All these elements help in promoting the overall body healthy by preventing many diseases. Thus, including it in your weight gain diet plan will speed up the process greatly.


Protein Powders – Apart from being a healthy source of protein, protein supplements are great for weight gain. Various milk-based protein powders like whey & casein can help in increasing your weight healthily. These are also filled with healthy calories to build your muscles faster. For best results, you can prepare protein drinks with the powder and drink it before or after a gym workout. Also, it is recommended to go for unflavored powder and trusted brands.


Avocado – Avocado is undoubtedly the most nutritious & calorie-dense fruit in the world. Moreover, these are also filled with healthy fats that help in boosting the weight gain process. Apart from this, avocados are rich in fiber, vitamins, minerals, folic acid, and omega-3 fatty acids. All these nutrients not only help you to put on weight healthily but also prevent several health issues also herbal remedies for weight gain. A large avocado can easily offer 300+ calories to you.


Nuts & nut butter – Nuts are a great source of healthy fats and good calories, which is why they’re good for gaining weight. Apart from this, nuts are also filled with vitamins, minerals, dietary fiber, protein, and other essential nutrients. All these elements promote your overall health while providing you with much-needed calories. Moreover, you can always eat nuts in the form of nut butter, like a spread over bread. Also, avoid buying nut butter with artificial sweeteners & hydrogenated oils.


Red meat – Red meat is a great source of protein and healthy fats that help in accelerating your weight gain process. Furthermore, red meat is loaded with nutrients like vitamins, minerals, and omega-3 fatty acids. Because of this, red meat is considered to be great for overall health as well. Also, make sure to get leaner parts of the red meat to avoid heart-related problems. Some examples of red meat include pork, mutton, etc.


Starchy foods – Starchy foods are an excellent source of carbohydrates and healthy calories. Moreover, these foods are loaded with minerals, vitamins, healthy fats, dietary fiber, and phytonutrients. Also, several medical studies have linked the consumption of starchy foods with muscle & weight gain. Thus, you need to add foods rich in starch to your diet plan. Some examples of starch-rich foods include whole-grain bread, quinoa, whole-grain cereals

, pasta, corn, and potatoes, etc.


Dried fruits – Dried fruits are also having various nutrients and healthy calories to help boost weight loss. Moreover, these contain vitamins, minerals, protein, and antioxidants. This is why the consumption of dried fruits is links wiht improvement in overall health. Apart from this, several studies have shown positive weight gain effects of dried fruits due to high calorie-count. Some of the most calorie-dense dried fruits include apricot, date, fig, and raisins, etc.


Dark chocolate – Dark chocolate is another great food for weight gain, as it has healthy fats and calories. Furthermore, it is rich in zinc, iron, antioxidants, and magnesium. Thus, it is a very healthy option to put on some weight. Also, make sure to get dark chocolate with more than 70% cacao content for better heart health. Other health benefits of dark chocolate include healthier skin, better blood circulation, and cholesterol regulation.


Eggs – Eggs are  one of the most nutritious and calorie-dense foods on the planet. Eggs are rich in vitamins, minerals, protein, antioxidants, selenium, and healthy fats. This is why eggs are considered to be great for boosting muscle growth and weight gain. Therefore, experts recommend girls with ectomorph body type to add eggs in their diet plan.


Milk – Milk is another nutrient dense food, which contains all sorts of healthy calories and nutrients for weight gain. Furthermore, milk is a great source of vitamins, minerals, healthy fats, carbohydrates, and protein. All these elements are effective in boosting muscle development and weight gain. Several medical studies have linked the consumption of skim milk with an increase in weight. Thus, you need to add milk to your daily diet plan for better results.


Rice – Rice is a great calorie-dense food having healthy carbohydrates and calories to boost weight gain. Moreover, rice is an excellent source of vitamins, minerals, dietary fiber, and energy. A large cup of rice can offer you 200+ calories easily. You can always combine it with other calorie-dense foods like legumes, to get better results in less time.


Homemade protein smoothies (HPS) – Homemade protein smoothies are a great option to put on weight in a healthy and nutritious way. The best thing about HPS is that you can easily prepare them according to your taste & nutrition requirements. You can add protein powder, fruits, nuts, and dried fruits, etc. to increase the total calorie count of the drink. Moreover, you can easily find several recipes of homemade protein smoothies on the internet.


That’s all folks!

So these were the top 12 foods to include in the best weight gain diet for females with ectomorph body type. You can easily create your customized daily meal plans by changing kitchen changes for weight gain with all these foods to put on weight quickly. Also, combining these foods with light exercises can speed up the weight gain process. Always seek assistance from a gym trainer to know which exercises will help you in putting on weight. For suggestions or queries, feel free to comment below or get in touch with us through the contact us page.

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