How to gain weight on a vegan diet, according to an expert

In the 21st century, the whole rave is about eating cleaner, getting fitter, and being the best version of yourself. Food awareness, changing eating habits, and constantly searching for healthier options can be time consuming. With enough information on the web about a vegan diet, it has caught on like wildfire. People understand what a vegan diet is and how it can benefit the planet as a whole. By reducing the risk of animal cruelty, we can come together as one happy unit.

If you’re on a vegan diet and want to gain weight, we spoke to Dt. Gauri Anand, a clinical nutritionist for advice on how to do it correctly and healthily and here is what she had to say:

Following a vegan diet doesn’t mean you will have to restrict your eating habits. It allows you to consume food that has not been produced by animals. You will eat foods that have only been produced by plants and our planet. There are many reasons for being vegan. Whether you are against cruelty to animals, or simply because you prefer a plant-based diet. Whatever your reasons, being vegan can help you and our planet in many ways.

There is a common misconception that following a vegan diet doesn’t make you fat. While following a vegan diet can guide you towards a healthier lifestyle, it can also help you gain weight. Whether it’s to build muscle or add a few pounds, a vegan diet can definitely help. Even though a vegan diet is all about plant-based foods, there are plenty of options that can help you reach your weight goals!

Dt. Gauri Anand, clinical nutritionist

Here are some ways to gain weight on a vegan diet:

1. Walnuts

Nuts are a great source of protein and are also high in calories. Nuts contain 185 calories. Eating a variety of nuts each day can be a great source of protein intake and will also help you gain the weight and muscle mass that you are looking for.

2. Lawyers

Avocados have recently resurfaced and become the hottest food of all time. And the good news is, there are tons of avocados you can eat to gain weight. Avocados are known for their high calorie content and are great for cooling your whole body. Its buttery nature also helps calm your digestive system. They also contain a lot of fiber and vitamin C.

3. Replace regular vegetable oil with olive oil

Olive oil also helps you lower your risk of chronic disease. Olive oil contains 119 calories per scoop, making it easy to add to your soups and other dishes.

4. Brown rice

Instead of white rice, you can try brown rice! It contains 412 calories per cup, it is economical and also very tasty!

5. Smoothies

Smoothies are also a great way to gain weight! They are super easy to make and very tasty! To hydrate yourself, you can have a high calorie smoothie. Smoothies are high in fiber and can give you nutrient-dense calories without filling you up. Here are some ingredients you can add to your smoothies: nut butter, fruit, almond or soy milk, yogurt, nuts and seeds. With all of that included, you can certainly create a high fiber smoothie that you can drink anytime! As long as you add a little of all of the above mentioned, you will reach the desired weight at the earliest!

6. Weight training

Along with all the protein you will be consuming, make sure you are doing some weight training as well. Without exercise, all the nutrients you feed your body will be wasted. It is important to make sure that you have a daily exercise routine. Using weights to build muscle tone is a great way to build endurance.

7. Meal planning

Meal planning is also a good way to make sure that you are eating the right amounts for each of your meals. You can plan your meal options for the day. An example can be for breakfast you can have a large bowl of oatmeal with yogurt and flax seeds. For snacks you can have an apple with peanut butter and for dinner you can have rice noodles and flaxseed vegetable soup. A full day of eating meals like these can ensure you are building muscle and gaining weight at the same time.

Prioritizing high calorie foods, increasing your portion sizes, building strength by lifting weights and performing daily exercises can all help you achieve your desired weight in a healthy way!

With all of the information mentioned above, we hope you understand that following a vegan diet doesn’t mean you will lose weight; you can also gain weight in a healthy way. There are also a lot of high calorie foods on a vegan diet; we just have to be aware of the same. We hope we have influenced you to try the vegan lifestyle and we hope you have fun and stay creative with it all!

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