Searching for The Best Vegan Foods for Weight Gain?
The Vegan Foods For Weight Gain is a lot more strict than a non-vegan diet. There are several types of vegetarian diets. Vegetarians follow the rule of not to consume any products from animal slaughter like beef, pork, mutton, poultry, etc. Also, fish, seafood, fats, and protein from animals are prohibited as well. But like vegan people, many vegetarians do not avoid dairy products, honey, and eggs.
There are many variations in the diet like lacto-ovo-vegetarian, Lacto Vegetarian, Ovo Vegetarian, and Pescatarian. Lacto-ovo-vegetarian is almost similar to vegan. They do not eat meat, fish, dairy, and eggs, but eat dairy products. Ovo-vegetarian is opposite to Lacto-vegetarian; they avoid dairy products but eat eggs.
Pescatarian type is different from other classes and a little bit rare as well. They don’t eat meat but take seafood and fish. There are arguments about whether pescatarian is vegetarians or not. It is almost like a semi-vegetarian.
Vegan Foods for Weight Gain
For gaining weight, you have to increase your daily calorie intake to build muscles with the help of Vegan Foods for Weight Gain. Calorie helps to provide energy to do our daily chores. As vegetarians avoid meat, fish, and sometimes all the animal products, then they must take high-calorie dense food to gain weight.
Try to eat healthy to maintain good health. Daily you should eat natural food enriched with protein, calcium, vitamin, and minerals. Avoid any processed and canned food.
Read Also Best Foods to Eat to gain Weight
First, if you have no problem of taking milk or dairy products, then drink at least one glass of milk every day. Take lots of dairy products like cheese, yogurt, butter, etc. You can easily take cheese or butter as a spread while having breakfast or any snacks. You can add yogurt to any smoothies to make it tastier.
If you follow the Lacto vegetarian diet, they have an egg or two each day. An egg is full of protein, fat, vitamins, and iron. It will provide about 75 calories. If you are not into dairy products, then you can choose soy products. Soy cheese, sour soy cream, soy milk are also helpful for gaining weight.
Good fats are the best vegan foods for weight gain. Try to consume good fats like beans, avocado, peanut, almond, walnut, almond butter, hummus, etc. An avocado contains about 322 calories. It also has fiber, potassium, vitamin C, and fat. You can add avocados in your smoothies, or in a salad to gain weight.
For vegan people, nuts are a great source of protein. You will get calories and fat as well. Walnut has 200 calories and protein of 4 grams per ounce. Cashew nuts, peanuts, and almonds are suitable to provide 160 to 170 calories.
Always add a handful of nuts in your diet to gain weight and get energy. Nut butter is another way to eat nuts. You can easily take breakfast or a snack by spreading butter on a piece of bread. You can use nuts or nut butter into smoothies.
Vegetable oil is good for gaining weight, as well. Olive oil contains monounsaturated fat and HDL cholesterol and is rich in antioxidants. A single tablespoon olive oil provides 119 calories. You can easily add olive oil while cooking food or use it as a salad dressing.
Coconut oil is another type of beneficial oil for getting calories. One tablespoon oil contains 116 calories. Try to add any vegetable oil in your diet plan to gain weight.
We must not forget about carbohydrates. Rice and flour is the typical source of carbohydrate. Brown rice is good for our health and full of calories, protein, and fiber. You can quickly eat a bowl of rice during lunch or dinner to increase your weight.
Try to eat whole bread, tortillas, noodles, and pasta. Potatoes and sweet potatoes are perfect for carbohydrate as well. They are delicious and straightforward to cook. You can easily make boiled and mashed potatoes or bake them as per your choice.
Quinoa has fiber and protein. From 1 cup of cooked Quinoa, you will get 222 calories. It is also full of amino acid, phosphorus, magnesium, copper, and manganese, etc. You can add Quinoa to soup, salad, or stews.
Dried fruits are full of proper nutrients and calories. Vegetarians must take a handful of dried fruit every day. Prunes, raisins, dates, figs, peaches, apricots, etc. can be added to cake or smoothies. A half-cup Prune contains about 209 calories, while raisin has 247 calories.
You Might Like: Superior High Protein Foods For Weight Gain
Different types of lentils, beans, seeds, etc. are suitable for vegetarians to provide protein and fiber. There are other minerals like iron, zinc, magnesium, and potassium. One cup of black bean has 227 calories.
Smoothies are the Best Vegan Foods for Weight Gain and gain calories quickly. You can add anything like fruits, yogurt, milk, etc. for making the smoothie. Banana, mango, berries, etc. are high as fruits in smoothies. You can add nut butter, soy milk, almond milk, soy yogurt, vegetable oil, seeds, dried fruits, etc. to get lots of nutrition and calories.
Sometimes it is difficult to eat everything all at once. Smoothies are a great option to add everything and consume easily. If you have it two or three times a day, you will get enough energy. You can use nut powder, butter, protein powder, soy, and yogurt to make Smoothies.
Dry fruits, almond milk, seeds are very good for making smoothies. You can easily add some vegetable oil to increase the calorie count. You can also make vegetable smoothies.
Read Also: 5 Best Healthy Foods for Weight Gain For Women
Weight Gain And Calorie Intake
When we take some food, we get energy. By calculating calories, we can know how much calories we are getting by having that food. Calorie means producing energy, and by using the power, we do our daily activities. For weight gain, we have to eat that kind of food which provides high calories. If you want to gain weight, calorie intake must be higher than the losing.
There are also many foods for vegans, which are sources of high calories. It is better to follow a planned diet chart to get sufficient energy or calories from the daily meal. There is a general calculation like adult men need 2000 to 3000 calories in a single day while women need 1,600 to 2,400 calories. You can calculate your Body Mass Index to know how much calories you need daily to increase weight.
Weight Gain Tips for Vegetarian
While having water, also drink juice, protein shake, etc. for having enough calories. Always try to eat high-calorie vegan foods for weight gain. Do not always eat salad because it is not going to help a lot in increasing weight.
Instead of having a fixed meal, try to eat a small meal more often. Like you can eat every two or three-hour intervals. Always take meals full of mixed contents like carbohydrates, protein, vitamins, and minerals to get a balanced diet.
Exercise or working out is equally essential for gaining weight. There is a misconception. Exercises are not only for fat or obese people, but underweight people also need to be active. If you work hard, then you will feel hungry and eat more food.
Pushups, pull-ups, squats, lunges, etc. are good for building muscle and staying fit. Avoid doing cardio exercises and aerobic, which are for losing weight. Always consult an expert to choose the best activity for you.
Learn More About Weight Gain Foods
FAQs On vegan foods for weight gain
Are vegan proteins as good as animal proteins?
As we know that amino acids are the building blocks of proteins. These amino acids actually do metabolic functions of the body. Animal proteins have a balanced amount of all amino acids but plant protein lack some. Animal proteins are almost the same as protein of our body. Meat have other nutrients like zinc, vitamin B12 too. But plant proteins also have many beneficial effects. Both are very important and good for our body.
Which is the best vegetable Oil?
Soybean oil is the best vegetable oil available. It contains omega 3 fats which are good for heart functioning. This oil is natural and don’t have any artificial taste or additives.
Are there any vegan supplements?
Yes, many plant based supplements are available in the market. Some vegans face the problems of nutrient deficiency so special supplements are made to help those people. Vegan supplements contain calcium, protein powders, vitamin B12 supplements, vitamin D, omega 3 and multivitamins supplements.
What should I take before and after exercises?
Before a workout, t is important to take such ing which boosts your energy level. You can take carbohydrates like oatmeal, sandwich, etc. You also can take banana, or protein before a workout. After a workout, you should take smoothie or protein shake cheese, yogurt, banana chocolate, or carbs too.
The doctor’s advice is equally important if you are suffering from a severe underweight problem. It is good to do a health checkup. Many people have a particular type of allergies like lactose intolerance, celiac disease, problem while having peanuts, etc.
So, you should check with your physician and inform him/her while having Vegan Foods for Weight gain. You can consult a nutritionist. Other issues like liver disease, thyroid, hormonal problems, anorexia, etc. must be treated immediately.
It is not easy to gain weight overnight, but it is not tough either. You must follow a disciplined lifestyle and get enough sleep, as well.