How to Gain Weight on a Vegan Diet?
A plant-based healthy diet can satisfy many needs, mainly when it is healthful, clean, and raw. After refusing animal-based goods, it will be even more challenging to gain weight and can require you to make strategic food choices. But is it still possible to put on weight by eating vegan food?
Of course, yes. If you're asking this question, this shows that your metabolism is operating at maximum speed so you're finding it difficult to gain muscle. There are loads of nutritious plant-based foods that can add the extra calories to your diet needed for gaining weight. Here are some tips for for hitting your new calorie targets.
1. Eat more frequently
You must eat more to acquire weight, mainly because a large portion of your calories are burned during exercise. Use an app or a notebook for at least a week if you are unsure how many calories and macronutrients you are currently consuming.
Spreading your mealtimes reasonably evenly throughout the day is critical to a successful vegan weight gain diet. That implies eating every two to three hours and having three to four delectable snacks between breakfast, lunch, and dinner.
Carbohydrates are typically the simplest to obtain, but ensure they come from nutritious foods like whole grains and fruits (such as bananas, dates, and mangoes). You should consume more protein and fat.
2. Sleep better
Did you know that getting adequate sleep each night is essential for accomplishing weight goals and being excellent for your mental health and energy levels? According to research, getting enough good-quality sleep will help you gain weight, maintain a healthy weight, and develop muscle.
3. Eat calorie-dense vegan meals
You should seek high-calorie vegan meals daily, such as butternuts, peanut butter and jam sandwiches, protein powder smoothies, coconut oil fat drinks, nuts, and dried fruits. You can consume up to 2000 calories per day by drinking two high-calorie shakes daily because it is generally easier to drink calories than to eat them.
You must regularly consume a lot of calorie-dense food and nutrient-rich foods if you want to gain a healthy amount of weight.
Since they have so many positive health effects, fruits, vegetables, and other whole plant foods with low to moderate calories should continue to make up a significant portion of your diet. However, you must balance out meals that contain more calories by eating them in moderation. It will ensure you consume enough calories to gain weight through plant-based food without being overstuffed or uncomfortable from overeating food.
Some of these whole plant-based foods that are higher in calories are:
- seeds and nuts, as well as nut and seed butter
- lentils and split peas, among other beans and legumes
- vegetables with a high starch content, like potatoes, sweet potatoes, pumpkin, and jicama
- Whole grains, such as quinoa, amaranth, millet, and oats
- goods made from organic soy, including tofu, tempeh, and edamame