HOW TO GAIN WEIGHT AS A VEGAN WOMAN?
Gaining weight as a vegan woman seems quite a difficult task for many. But believe us, it is not. Many of us think that for gaining weight, consuming animal flesh is essential. However, that is not the case. Even overeating is not the correct way to gain weight.
Gaining weight by having healthy as opposed to unhealthy food is essential. Here we will discuss some important tips on how to gain weight as a vegan woman. We hope it’ll guide you through your journey of gaining weight.
GAIN MUSCLES AND NOT FAT
Many of those women who are reading this are tired of being called skinny. Many are underweight and want to gain weight owing to their pregnancy or to revive from some illness. All of you have to be mindful of certain things before you decide to put on weight as a vegan. Gaining weight shouldn’t mean an increase in fat percentage in the body to become bulky or bloated. So, you do not need to consume fatty and junk food as they increase bad cholesterol and saturated fat in the body. You have to concentrate on adding muscles rather than fat. Accumulation of muscle mass in the body gives strength and makes the body lean yet heavy.
INCREASE THE PORTION SIZE AND NUMBER OF MEALS A DAY
The portion size of some underweight people is smaller than what is required by their bodies. A simple and easy way of gaining weight is by increasing the portion size of your meals. So check on the quantity of food you eat in every meal and try to increase it to some extent. But remember you do not have to overeat. Moreover, rather than eating only twice or thrice a day, try to increase the number of meals you have. So make it five or six times a day timed at regular time intervals. It simplifies the digestion process and helps in gaining adequate weight.
INCREASE PROTEIN INTAKE
Protein is a necessity if one wishes to gain weight. A protein-rich diet helps in building muscles and in turn increases weight in a healthy way. We all know that meat, poultry products, and seafood are rich in protein. However, animal protein is not the only option. We have vegan alternatives as well.
So, what are the main vegetarian foods loaded with protein? Milk, rice, potato, legumes, nuts, nut butter, lentils, soy, beans, tofu, cereals, many fruits, and veggies are calorie-dense and the main sources of protein for vegans. A variety of protein supplements are also available in the market. However, instead of relying on artificial protein, consuming fruit smoothies is a better option as they have natural protein.
INCLUDE SEEDS, NUTS, AND NUT BUTTER IN YOUR DIET
Having a considerable amount of nuts and seeds every day is a great way of increasing weight. Nuts consist of unsaturated fat that is considered a good fat. Walnut, cashew nut, hazelnut, almonds, etc are not only rich in calories and omega fatty acid but also nutritious. Consuming seeds are another way of gaining weight. Seeds like flaxseeds, pumpkin seeds, sunflower seeds, and hemp seeds are an excellent source of vegan protein. You can either choose to eat them raw or roast them.
Further, as compared to regular butter, almond, cashew, and peanut butter are healthier. They are loaded with protein, unsaturated fat, carbohydrate, vitamins, and minerals and aid in putting on extra calories.
CONSUME OF DAIRY PRODUCTS
If you wish to attain a healthy weight then you can totally rely on milk and other dairy products like cheese and yogurt. Including dairy products in the diet has a major effect on body weight. Dairy products are packed with nutrients like calcium, vitamins, minerals, carbs, protein, and calories. It improves our body shape, builds and strengthens the muscles, and boosts the immunity system. Having a glass of full cream milk in breakfast is advisable for a significant increase in weight. However, it may not suit everyone; lactose intolerant people should avoid consuming dairy products.
INTAKE WHOLE GRAIN
Whole grain is a good source of carbohydrate, multi-nutrients, and dietary fiber. Bread, oats, barley, white rice, bagel, and pasta are high in calories and help gain weight on a vegan diet. Any whole grain is a complete meal in itself and constitutes a balanced diet. Taking a cup of pasta or rice for lunch works well in putting on calories. As per an American study, women who prefer to eat whole grain over refined grain are likely to maintain healthy body weight.
USE HEALTHY OIL WHILE COOKING
Choosing healthy oil in cooking is vital for gaining weight. Not every oil can aid weight gain in the right way. Coconut oil, sunflower oil, olive oil, and avocado oil are some of the organic oils that help to gain mass. They are a good source of omega fatty acid and unsaturated fat. Using them in salads or while preparing a meal are the ways to put on calories in a healthy manner.
EAT NUTRITIOUS FRUITS AND VEGGIES
Taking fruits and veggies in salad and even otherwise is one of the best ways to attain more weight. Fruits and veggies that are fibrous and high in calories improve digestion and facilitate the easy absorption of nutrients. Avocado is one such healthy and creamy fruit that is recommended for weight gain in a short period. Having avocado smoothie, in salads, as it is or as a base in different recipes will help you put on weight. Veggies like potato, broccoli, beans, corn, sweet potato, spinach are high in protein and starch and contribute significantly to weight gain.
So, these are some of the main tips for gaining weight on a vegan diet. Now you know that even vegans have plenty of calorie-dense, protein-rich, and healthy food options. Try to prepare a diet chart for yourself keeping in mind the tips we shared. You can take help from your dietician as well, and we’re sure you’ll attain a healthy weight soon. Do not forget to share the improvements you observe with us.