But before that, let us have a look at some of the most frequently asked questions on vegan weight gain.

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What Is A Vegan Diet, And How Does It Differ From A Vegetarian Diet?

A vegan diet is an extension of the vegan philosophy, which seeks to eliminate all animal products and eliminate all forms of animal exploitation.

So, no meat, fish, or dairy is allowed in the diet, but there are plenty of fruits, vegetables, legumes, nuts, grains, and other foods to choose from.

Why Vegan Weight Gain Is A Task?

When it comes to gaining weight, there are a few fundamental issues that skinny people (in general) face. They believe they have a fast metabolism, which prevents them from gaining weight.

The gist of it is as follows: It makes no difference what kind of food you eat. It is impossible to gain weight if you consume a deficient number of calories daily. That’s why you’re so thin.

8 Vegan Weight Gain Tips

So, in this article, I’ll show you some efficient vegan weight gain tips and tricks that you’ll need in your life to reap the benefits of plant-based nutrition.

Eat More Than Your Body Burns

You must eat more if you want to gain weight. Especially when you consider the number of calories you burn during your workouts. Use a journal for at least a week if you’re unsure how much you’re eating now regarding calories and macronutrients.

So, here’s what you’ll need to do:

1. Suppose you’re not currently keeping track of your food or total calorie intake. In that case, I recommend that you do so for at least a couple of days using MyFitnessPal, Cronometer, or any another calorie tracking app. Yes, that means getting out the digital scale or measuring cups so you can keep track of what you’re eating.
2. Go to a TDEE calculator online to get a rough estimate of how many calories you burn per day.
3. 300-500 calories should increase this number. For example, if your TDEE is 3000 calories, you’ll need to consume 3300-3500 calories to gain weight.

Vegan Weight Gain Tips Start Lifting Weights

Lifting weights causes muscle growth, which leads to vegan weight gain. Your body uses the food you eat to aid in the recovery and development of muscles. Lifting weights increases your appetite, allowing you to consume more calories.

If you do not invest in strength training, it will convert the extra food you eat to fat rather than muscle. Unfortunately, most of that fat is stored around the stomach, making it easy to go from skinny to fat. This isn’t the intention.

Cardio Workouts Should Be Avoided

This is an essential vegan weight gain tip. While cardio is beneficial to our health and fitness, it is also an excellent calorie burner, which is not recommended when gaining weight. Of course, exercise is still essential for a healthy lifestyle, so no matter how tempting it may be, we don’t recommend giving it up completely!

If you want to develop muscle mass, the No Meat Athlete recommends temporarily stopping all forms of cardio and reducing the number of workouts you do per week.

Try this approach for 4-6 weeks to see how it affects your weight gain, then re-evaluate your goals.

Vegan Weight Gain Tips  Eat More Frequently

An excellent vegan weight gain meal plan will evenly distribute your eating time throughout the day. That means you should eat every 2-3 hours. Breakfast, lunch, dinner, and 3-4 delectable snacks in between are all included before retiring for the day.

It can be difficult at first, especially if you have a reputation for having a poor appetite. However, your body will quickly adjust to the new routine.

Vegan Weight Gain Tips  Prioritize Calorie Dense foods

Vegan weight gain isn’t limited to specific meal times. It’s all about adopting a mindset that prioritizes energy-dense, calorie-dense foods whenever possible. So, while it’s essential to include energy-dense foods in your main meals, you should also look for them when you’re on the go. 

Look for energy bars that contain a lot of nuts, seeds, and grains. Keeping a jar of peanut butter in your bag to dip your fruit in is also a good option for on-the-go snacking!

Add Vegan Weight Gain Shakes To Your Diet

Food in liquid form is easier to digest, allowing your body to break down energy and nutrients more quickly. Besides that, you won’t have to worry about your stomach walls stretching and your appetite decreasing because you remove the food’s volume.

Making your weight gainers is a simple and effective way to pack many calories into one meal without losing your appetite. This will make it simple for you to reach your caloric surplus.

See also: 5 Less Expensive Shakeology Alternatives To Consider in 2022

Eat Your Food On Bigger Plates

This may seem like a strange suggestion, but the size of our plates has an enormous impact than we think!

According to studies, people eat all of what they serve themselves. Nobody likes a half-full plate, so make those plates bigger, fill them up, and you’ll be much more likely to finish that more significant portion.

Vegan Weight Gain Tips Do Not Drink Water Before Or During A Meal

This is a must-to-follow thing in the vegan weight gain journey. If you have a regular digestive system, non-caloric beverages such as water, unsweetened tea, or coffee will effectively displace space in your stomach, filling you up faster and reducing your appetite.

Drinking during meals slows down your eating rate, causing you to feel full before you’ve eaten as much as you would if you ate quickly.

Conclusion

It is not easy to be in a vegan weight gain journey. One must stick to proper diet and workout routines to succeed in the vegan weight gain mission. I hope the tips provided here are useful. These tips may not give you instant results. But with prolonged following, you can definitely see much better results. Happy day!;)

See also: The 10 Best Energy Drink Picks of 2022

MalePatternFitness Team

malepatternfitness.com

The post Vegan Weight Gain Tips | How To Gain Weight As A Vegan appeared first on MalePatternFitness.

There may be many reasons that your hips may feel tight. Therefore, opening up and relaxing the muscles of the lower part of your body and upper thighs can help encourage proper movement, which can prevent any pain or injury. Therefore, flexor stretch is best for this purpose.

The tight hips may put you at increased risk for the injury as the increased amount of tissues isn’t moving properly. Therefore it leads to a tight hip and causes many injuries to the lower part of the body.

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Best Hip Flexor Stretches

So, let’s get to know about some of the best Hip Flexor Stretches which can help you at best.

Foam Roller Stretch

1. You have to lie down with your foam roller placed beneath and a little below your right hip.
2. Put your left leg to the side, bending your knee at an angle of 90-degree.
3. Place your forearms in front of the floor so that you take off some of the bodyweights of your hip.
4. Now, stretch your right leg straight behind you with your toes pointed backward and the front of the foot flat on the floor.
5. Gently move forward and backward using your Foam roller.
6. Continue doing this for 30-40 seconds.
7. You will then feel a pressure point, which will have extra pain. Focus on that point for about 10-20 seconds to release some of the tightness.
8. Now, repeat the above steps with another side.

Active Standing Hip Flexor Stretch

1. Stand on your right foot with the toes a little turned inwards. Then put your left foot in a slightly higher place, or you can take a chair and put your foot on the seat of it.
2. Now, hold up your arms straight at your chest level.
3. Raise your arms straight up and gently push your pelvis forward. This will straighten your right leg and will make you bend in your left knee.
4. You will feel a pull in front of your right hip due to the standing hip flexor stretches.
5. Hold for 30 seconds and repeat the same steps with the left leg.

Kneeling Stretch

1. Kneel with your right knee on your floor and put the other leg at an angle of 90 degrees in front of you.
2. Put your hands on your left knee, keeping your back straight.
3. Keep your right knee as it was in its position of kneeling to the floor, lean forward into your left hip, however squeezing the muscles in your right butt.
4. Hold on for 30 seconds.
5. Repeat the same steps with the other leg.

It is one of the best hip flexor stretches.

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Supine Hip Abductor Stretch

1. Here, you have to lie down on the floor with your legs very straight, and the toes are pointing upwards.
2. Keep your right leg straight and bend your left knee so that your foot is placed on the floor and your fingers behind your left knee.
3. Pull up your left knee towards your chest, keeping your hips, back, and right leg on the floor.
4. Respire out and pull out your left knee closer towards your chest.
5. Hold on for 30-35 seconds and repeat the same thing with another leg. It is the best hip flexor stretch for beginners.

Seated Stretch

1. Sit a little sideways on the edge of support (a chair or a bench) with your back perfectly straight.
2.  Keep both feet on the floor and bend your knees.
3. Slightly slide your foot back and lower your right knee to the floor.
4. Bend your leg at an angle of 90 degrees with your right knee below your right hip and keep the left foot on the floor.
5. Then tighten your butt and hold this for 30-35 seconds and repeat the same thing with another leg.

Conclusion

This entire article will help you with all the necessary required exercises you should perform for the hip flexor muscle stretches. You may get some injury just because of the hips tight you may get, as discussed above.

Starting with the roller stretches and all the best hip flexor stretches will help you loosen the tight hip flexor muscles and all the other muscles present at the lower part of your body. Treating this from medical things may not give you so much relief, but doing all these important best hip flexor stretches may loosen up your body and give you more relief. 

On the contrary, if your pain is medically based and cannot be treated easily, you have to consult your doctor for that concern. They can also determine the reason for your pain, whether it is a result of an underlying medical cause.

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Alexandra Caspero

I’m Alexandra Caspero, the Registered Dietitian and Plant-Based Chef behind Delish Knowledge. My goal is to cut through the nutrition noise by providing real-life, nourishing tips for body and mind.

The post Best Hip Flexor Stretches of 2023 | [Guide] appeared first on MalePatternFitness.