This article explores ways to gain weight on a vegan diet.
If not ingesting an ample amount of calories and fats, a vegan lifestyle may not always be the most supportive in gaining and maintaining weight.
With intentional effort to consume the right foods, gaining healthy weight and muscle can be achieved in a wholesome and easeful way.
Key Takeaways
While whole food veganism tends to be a healthy living alternative, oftentimes due to large amounts of fiber consumption and under protein intake, individuals committing to a vegan lifestyle, if not intentional can struggle to put on and keep weight. 3
If you are a vegan and are seeking a way to put on and maintain weight as well as muscle, there are some additions to your meals you’ll want to be sure you’re consuming.
Protein intake tends to get neglected in a vegan diet as many fruits and vegetables carry smaller amounts.
Why Adding Protein is Important
We need protein to build muscles, support our bones, hormones, digestive enzymes and to replenish our cells.
Of the 20 amino acids that make up protein, 9 cannot be synthesized ourselves.
These 9 essential amino acids need to be incorporated into our bodies through diet. A complete protein refers to a food or combination of foods that contain all 9 essential amino acids.
If you are only eating grains and vegetables, it will be hard to receive all amino acids on a regular basis.
It is essential as a vegan to increase certain types of foods and food combinations multiple times a day to reach the desired protein intake and incorporate all essential amino acids.
For example, it can be beneficial to consume at least 2-3 servings of legumes a day, sometimes a meal depending on what you’re looking to gain.
How to Calculate Protein Needs for Healthy Vegan Weight Gain
It is important to know your own personal protein requirement as every body varies.
On average, it is usually recommended to add on around 300-500 extra calories a day to gain weight.
There are free protein calculators or apps like MyFitnessPal to help you determine how much protein you may need based on your body mass index, weight and height.
Having an idea and goal in mind is helpful as you begin your weight gain journey.
Another tip to gaining more weight and muscle tone is to increase caloric intake.
One thing you can start to do is track your daily calories.
MyFitnessPal is a great tool to track calories, proteins and fats. You simply add what you’ve been eating into the app and it calculates the rest!
The hope is over time you won't need to obsessively track every calorie you ingest. However, it may be necessary and helpful in the beginning to get a general idea of what your portions should look like. This way you know around how many calories or grams of fat you’re getting from say a tablespoon of nut butter.
Knowing which foods to add to your plate is important as a plate filled solely with vegetables and carbs may not do the trick. According to a calorie density chart, oils tend to have the highest caloric density. Another potent way to put on weight is uptake your daily fats.
Top Nourishing Fats for Healthy Weight Gain
For vegans looking to gain weight in a healthy and nourishing way, incorporating plant-based sources of healthy fats is key.
These nutrient-dense foods not only provide the extra calories needed for weight gain but also support brain health, hormone balance, and overall vitality. Below is a list of the best high-fat, vegan-friendly foods to help you fuel your body and reach your goals—deliciously and sustainably!
Additional Tips:
Final Thoughts
While veganism has been proven to be a healthy lifestyle alternative, it is common to have a difficult time putting on and maintaining weight.
For a number of reasons, wealthy weight and muscle gain can be beneficial for any individual. It is important to focus on caloric intake, upping protein and fats and adopting healthy lifestyle habits to suit this change.
0 comments