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How to Gain Weight on a Vegan Diet - Smart Healthy Living

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2 minutes, 57 seconds

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Weight gain

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Healthy living

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Smart ✓ Healthy ✓ Living

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A fat increase occurs when we consume more calories than what our body needs to maintain our current weight. However, weight gain via muscle is often preferred in order to maintain a “lean” aesthetic. If you are looking to gain weight yet look “lean,” “cut” or in shape, consider increasing your muscle mass.

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There are several ways you can gain weight (whether it is intentional or unintentional). Weight gain occurs for a variety of reasons and in many different forms, so make sure you know how your body is gaining weight. Depending on how you gain weight, there may or may not be a medical issue. weight_down Gain type #1: Weight gain via an increase in fat This is a very common way to gain weight, and it’s usually how people unintentionally gain weight. A fat increase occurs when we consume more calories than what our body needs to maintain our current weight. If you’re trying to gain weight, some of this is necessary and will occur. weight_down Gain typecast #2: Weight gain via an increase in muscle An increase in muscle can make your weight go up on the scale. However, weight gain via muscle is often preferred in order to maintain a “lean” aesthetic. If you are looking to gain weight yet look “lean,” “cut” or in shape, consider increasing your muscle mass. To do so, you may need to increase both your calorie intake and the amount of weight training you do – I recommend investing in some weights from XMark Fitness. weightiness Gain typecast #3: Weight gain via fluid retention there are some instances where your weight may go up due to fluid retention or “water weight.” In some cases, fluid retention is actually indicative of a medical problem. fluid retention can falsely increase your weight on the scale. some conditions in which fluid retention is possible is in refeeding syndrome, kidney failure and heart failure among many other conditions. Notify your physician if you are concerned about fluid retention. How to Gain Weight on a Vegan Diet like_a_shot that you know why and how our bodies put on weight, here are several tips on how vegans in particular can modify their diet for weight gain: Tip #1: increase your portion sizes One of the simplest way to increase calories on a vegan diet is to simply increase the size of your meals. For example, if you eat on a 9-inch plate, grab a larger plate and fill it up. If you usually have a ½ cup of rice, increase your rice to ¾ cup (and eventually increase from there as needed). Another example of increasing overall calorie intake would be to eat 2 slices of toast in the morning rather than just one. One thing to keep in mind, however, is that if you increase the size of your portions, especially of high-fiber foods like fruits, veggies and whole grains, make sure you increase your fluid. Sometimes you can get constipated if you suddenly increase your fiber intake! tippytoe #2: Add in some snacks another way to increase your calorie intake for weight gain on a vegan diet is to add in some snacks between meals. strive to consume three meals and at least two snacks during the day. A late night snack can help you pack in extra calories. Try to have a healthy late night snack that contains both carbohydrates and protein. Here are some ideas:Tip #3: Go nuts about nuts! Nuts and seeds like sunflower seeds, peanuts, almonds and walnuts pack in a lot of calories and healthy fat in a small amount. For example, one ounce of almonds is about one hundred and seventy calories! This is true for nut butters as well. So, in order to gain weight in a healthy manner, keep nuts on hand as a snack.
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How to Gain Weight on a Vegan Diet - Smart Healthy Living
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