It is just an assumption that only meat and other animal products help in weight gain however vegan diet also helps in similar way to increase in weight if we consume them in an appropriate quantity.
Vegans are those who grasp energy for their vital activities from plant derived products like fresh fruits, vegetables, tofu, beans and legumes, nuts and seeds and other soya products. They don't even depend on eggs and other animal based products for their energy.
Therefore it is very essential for vegan to follow and practice a well balanced diet with which they can assemble all the important nutrients and minerals required for normal functioning of the body which further assist you to gain weight just with only fresh vegetables, fruits and nuts.
As carbohydrates are rich source of energy in vegans, the diet which is used to increase weight should contain large servings of carbohydrates and essential element which include Plant oils, Beans, Nuts and seeds.
Recommended Calorie Intake:
According to Dietary Guidelines for Americans in 2010 the average consumption of calories in men is about 2,640 calories and in women it is about 1,785 calories for day. So it is required to consume more calories than these reported values to increase weight. It is cardinal to check whether your vegan diet meet all elements essential for healthy body.
Balanced Diet For Vegans To Increase Weight:
The balanced diet of vegans who desire to increase weight should be very careful while choosing the food taken during diet. Generally vegans face deficiency in Vitamin B-12, Calcium, zinc and omega fatty acids as their source is mostly depended on animal based products. Hence check its availability in your vegan diet. Monitor your BMI index during diet. Your motto should be increase in weight not increase in fat or cholesterol in your body.
Vitamin B-12 deficiency can be overcome with consuming Fortified Granola cereal. Zinc can be obtained from legumes and beans whereas sources for omega 3 fatty acids include flax seeds, chia seeds and walnuts.
Protein intake is necessary in vegans as they mostly fall short of required protein levels in body. Meat, eggs and fish are rich sources of protein, none of which are included in vegan diet. They are required for effective body building hence vegans seek protein from alternate sources like soya, tofu, beans and nuts.
Sample Diet Plan for Vegans:
A simple and effective diet plan of vegans include a cup of soya milk along with cereals are taken in breakfast.
In Lunch you can include one cup of fresh leafy vegetables drizzled with olive oil, Roasted almonds and fresh fruits.
Cup of brown rice along with almond butter spread on brown bread can be taken in dinner.
Lets Take A Look At Vegetarian Foods That Can Help You Gain Weight:
Go Crazy with Nuts To Gain Weight:
Easy and healthier way to increase calories in your food is made by adding snacks to your regular meal or take snacks throughout the day. Generally an extra intake of about 250-500 calories per day is advisable which help you to gain around ½-1 pound in a week. The amount of calories to be added are based upon your requirement i.e if you want to increase 8- 10 pounds add an extra of 250 calories to your daily meal and if you desire to increase more than 10 pounds add extra calorie of about 500 calories.
It is not advisable to add more calories as Evidence suggests consuming more than 500 calories or gaining more weight in a week results in increase in bad cholesterol reducing muscle content which is not advisable for healthy output.
Snack Ideas For Extra 250 Calories In Your Veg Diet Plan For Gaining Weight:
- Snacks including sweet tomatoes along with salted olives and cheese.
- Chick peas roasted without oil in oven.
- Bake pita bread with little amount of olive oil.
Snack Ideas For Extra 500 Calories Intake:
- One cup tofu and legumes along with 2 mashed potatoes
- One cup of nuts with 4 tbsp of honey along with granola bar
- Cup of cream soup along with cup of dry cereal
More Food Less Sweat:
Sounds super cool!!Yeah, to have weight gain we have to consume high amount of calories exceeding your calories burned by normal daily activities, rest and physical activity. So eat more healthy food that means increase the portion size of your meals and burn less calories with fewer chores.
Consume High Fat Vegetarian Food To Gain Extra Pounds of Weight:
Don't mistaken with word Fats, yes we require fats but only healthy fats which are essential for body functions and also for effective absorption of essential vitamins. Fats are the powerful source of food energy. Vegans crave their healthy fats from nuts including almonds, cashew and Brazil nuts.
Saturated fats are also obtained from oils like olive and hemp, seeds like Sunflower, pumpkin and chia seeds. The essential fatty acids like linoleic acid is completely relied upon fats we consume.
Be cautious and avoid having excess amount of these foods in your diet as they can increase cholesterol leading to health hazards.
Increase The Number of Meal Per Day To Increase Your Weight:
The smart way to gain weight with vegan diet is to increase the number of meals taken. This can be done either adding snacks or without adding snacks. Various results show that having six meals a day which include three big meals and three small meals make you gain weight in less time. A heavy dinner helps you to add weight easily as your rate of metabolism is decreased during nights compared to day time.
Keep in mind whatever you do or follow should be done under guidance of Dietitian and should be monitored regularly. Deficiency of proteins or nutrients may cause you a lethal effect which has to be taken care of.