If you are a follower of veganism, and want to gain weight, this article is for you! Here, I’ve listed a variety of tips on Vegan Weight Gain for all the vegan people out there. But before that, let us have a look at some of the most frequently asked questions on vegan weight gain.
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:
- 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.
- Go to a TDEE calculator online to get a rough estimate of how many calories you burn per day.
- 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.
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.
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.
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.
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.
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.
See also: The 10 Best Energy Drink Picks of 2021
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!;)
- 1 What Is A Vegan Diet, And How Does It Differ From A Vegetarian Diet?
- 2 Why Vegan Weight Gain Is A Task?
- 3 8 Vegan Weight Gain Tips
- 4 Conclusion