1. Choose dairy products, eggs, fish and meat over bread and vegetables. Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca. 2. Snack more often. Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars. Also, eat larger portions and eat at least five meals a day. 3. Drink a lot of fluids that supply nutrients and calories like milk, fresh fruit juices and energy drinks. 4. You need to exercise really hard and intensely to gain muscle mass. Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines. If you have a high metabolic rate - which means you expend a lot of energy even at rest - you need short intense workouts instead of long periods of low-stress activity. 5. Be consistent. It might take a long time, usually a few months, for the weight to actually show. Some women get frustrated and quit when they fail to see drastic results. But no weight gain program will work for you if you are not regular!
