Gaining weight to create the curvaceous body you always wanted is simply a matter of eating the right foods. Although genetics largely determines the exact distribution of your added pounds, your butt and breasts will inevitably fill out in the process. To gain weight, you must eat more calories than you burn. Try snacking in between meals and eating large portions to sneak in extra calories. To gain 1 lb. each week, you'll need to eat 500 extra calories each day.
Whole Dairy
Drinking whole milk and eating full-fat cheese can help you add weight to your butt and breasts. You might also try yogurt made with whole milk. A cup of whole milk has 8 g of fat and 150 calories, compared with 80 calories and no fat contained in a cup of skim milk. Try adding whole milk to your cereal, creamer to your coffee or tea, or drinking a cup with lunch and dinner. You could also blend whole milk with fresh or frozen fruit to make a smoothie.
Nuts
Nuts are high in fat, and eating several servings a day might help make your butt and breasts larger. Macadamia nuts, with 22 g of fat per ounce, and pecans, with 20 g of fat per ounce, rank among the fattiest of the nuts. Walnuts have 18 g per ounce. Almonds and peanuts, with 14 g of fat per ounce each, rank among the leaner nuts, but a few servings of those each day should also help you gain weight. Eat nuts alone or chop them up and add to meals.
Fruits and Vegetables
Fruits and vegetables have low-fat and low-calorie reputations, but not all of them avoid tipping the scale. As a general rule, choose dense fruits and vegetables that contain little water. Options include bananas, pears and apples. Avocados also boast a high fat content --- nearly 20 g of monounsaturated fat. Dried fruits contain more calories than fresh. Try raisins and dried apricots or cranberries. Another option to increase calorie intake is to purchase canned fruit that's packed in sugary syrup. Drinking fruit juice instead of water will also supply your body with extra calories. As for vegetables, try starchy and calorie-dense potato options, such as corn, carrots and squash.
Condiments
To really maximize your calorie intake, load up on condiments. Add peanut butter, olive oil, cream cheese, honey, jam or hummus to bread and vegetables. One tablespoon of olive oil has nearly 10 g of monounsaturated fat. Add a pinch of dried herbs into olive oil to create a tasty, healthy dip for bread. You can also turn cheese into a condiment by melting it on vegetables or soups. Add mayonnaise to sandwiches, along with a layer of guacamole.
References
- University of Arizona Cooperative Extension; "Milk Matters"; Martha Mosqueda et al., April 2009
- University of Nebraska Cooperative Extension in Lancaster County; "Food Reflections -- Nuts for Nutrition"; Alice Henneman; March 2004
- "American College of Sports Medicine's Health and Fitness Journal"; "Bulking Up: Helping Clients Gain Weight Healthfully"; Nancy Clark
- University of Nevada Cooperative Extension: When You Need to Gain Weight
- College of the Canyons: Nutrition Coach -- Eating Strategies to Gain Weight
- U.S. Department of Agriculture: Press Release -- USA and HHS Announce New Dietary Guidelines to Help Americans Make Healthier Food Choices and Confront Obesity Epidemic
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