Vegan Diet For Weight Gain – What Are The Options?

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t’s strange how everyone’s fitness goals are so different, while the issue with some is that the needle on the weighing scale does not come down, the issue with certain others is totally contrasted. They are worried about the needle not moving up…

What this conveys is that just like how it can be difficult to lose weight, gaining weight can be equally challenging and complex. Yet most people treat weight gaining as not so difficult concern.

Individuals who are particularly on the lookout for weight gain are teenagers. The images of bodybuilders in magazines, guys flaunting their rock-solid abs on social media will all contribute towards their yearning to bulk up and look stronger. The choices for non-vegetarian diets for weight gain are no less, but if you are trying to gain weight on a vegan diet, you may feel lost as to how to do so…Well, you won’t be of the same opinion by the end of reading this blog…

Let’s Rule Out The Common Misconception About Vegan Diet

While the reasons to gain weight could vary among different individuals, the most common reasons include being underweight as a factor of genetics, could want to build more muscles and bulk up, health conditions that could have led to weight loss, decreased appetite and changing lifestyle.

Gaining weight on a vegan diet may seem hard initially but don’t be of the opinion that it may not be possible as in the case with the non-vegetarian diet. In general, whichever diet pattern you follow, eating more calories than you expend can steer you towards gaining weight. Gaining weight on a vegan diet will require you to modify your diet to reach high-calorie goals.

Now, let me tell you, high-calorie diet doesn’t mean gulping unreasonable amounts of food. Adding an extra 500-700 calories a day to your regular diet can result in a slow and steady gain, which is ideal.

Tip: Simply increase the size of your meals, consume 6 meals a day, if that’s not possible consume 3 meals and 2 snacks to pack in the extra calories. The only difference between weight loss and weight gain diet is that you’ll need to limit your portion sizes for weight loss and exceed your portion sizes for weight gain goals.

Come on, let’s go and check out the top 8 list of high-calorie vegan diet…

1. AVOCADOS        

Avocado ranks top on the list of a vegan diet for weight gain. One Avocado (201g) contains 322 calories, 29 g fats, 17 g carbs, 14g dietary fibre, 4 g protein. Avocado fits easily into your daily diet, you can consume it for breakfast or as a snack.

Different ways to consume: You can simply slice open and grab a spoon, consume avocado as a side or add it to your sandwich, can blend it with smoothies for a mega-calorie boost.

Avocados are a good way to meet added calories without sacrificing nutrition. It is rich in vitamin K, potassium and fibre.

2. NUTS & NUT BUTTER 

For those looking to gain weight through a vegan diet, nuts and seeds can be a great option. In addition to being high in protein and fibre, nuts and seeds add a real boost to your overall caloric intake. One handful (30g) of mixed nuts provide between 128-204 calories.

Different ways to consume: Eating nuts raw, or roasted, adding them in foods as a powder or as chopped pieces to your daily diet is a good way to ensure daily calorie intake.

Walnuts pack in 654 calories per 100g | Almonds pack in 579 calories per 100g |Peanuts pack in 567 calories per 100g | Cashew pack in 553 calories per 100g | Pistachios pack in 569 calories per 100g

One tablespoon of peanut butter, for example, has nearly 100 calories. Incorporating just 2 tablespoons of peanut butter a day adds over 188 calories to your daily caloric intake.

Mix peanut butter in hot cereals, spread it on fruits, slather it on toast or sandwiches, eat a spoonful for breakfast or meals.

Nuts are versatile, a nutritional powerhouse, readily available for snacking.  

3. SMOOTHIES     

Drinking your calories is a super-effective tool for pounding down calories. As compared to chewing the same amount of calories, gulping down calories in liquid form is much effortless and time-saving. High-calorie vegan smoothies are easy to customize. Make smoothies with fresh fruits, nuts, milk (soy milk, almond milk, or dairy milk), vegan protein power, oatmeal for a healthy, nutritious high-calorie punch.

Blend 1 cup strawberries, 1ripe banana, 1 cup whole milk, 1tbsp peanut butter to make Strawberry banana smoothie with an estimated 350 calories.

4. WHOLE GRAINS  

Whole grains have a plethora of health benefits and are moderately high in calories. They are simple, easy to incorporate into your regular diet. Whole grains are much superior to refined grains, they have antioxidants, B vitamins, minerals and are fibre-enriched.

Wheat, barley, corn, oatmeal, parsley, brown rice can all be included as staples in daily diet.

Different ways to consume: Apart from eating them as whole grain bread, they can be eaten as pasta, roti can be made out of whole-grain flour.

1 cup serving of whole wheat pasta gives 174 calories & 1 cup cooked oatmeal are in a range of 166 to 168 calories

5. BANANAS   

If you have a complaint about keeping up on high-calorie diet in the busy schedule, then bananas are one of the portable, any time snack for you. Bananas are a good source of healthy carbs and nutrients. Bananas, when eaten alone or with other high-calorie foods such as nuts and milk can effectively help increase your body’s calorie intake and thus, increase body mass.

100g bananas contribute to 89 calories.

Different ways to consume: You can add chopped bananas to your bowl of oatmeal, consume as a slice of spread on bread with nut butter, consume them as smoothie blended with nuts, maple syrup and milk. 

 6. OLIVE OIL

When it comes to weight gaining diet, we don’t really concentrate on cooking oils. Certain oils like olive oil, extracted from olives can serve as a great way to add calories and gain weight.

Did you know? Olive oil contributes to nearly 800 calories per 100g with 119 calories per tablespoon. It is far more calorie-dense than sugar, adding olive oil to any food or meal will dramatically increase its calorie density. While one serving isn’t going to break the calorie bank, it’s easy to use 2-3 servings to add up to calorie count.

Different ways to consume: Swirl it into protein shakes, oatmeal, smoothies, salads, pasta to add flavour and calories without really noticing them. 

7. SWEET POTATOES

How can one leave potatoes aside, they are the star-food for those who want to gain weight. The carb-loaded vegetable is versatile, easily digestible, quick source of energy and is packed with fibres and micronutrients. The carbs in potatoes are converted into glucose, which your body uses for energy, the excess glucose will be converted into fat, helping you pack on pounds.

One cup (224g) medium, raw sweet potato contains 127 calories, 2.5g protein, less than a gram of fat, 30g carbs, 3.4g fibre and 9g sugar.

8. DARK CHOCOLATE

Here comes everyone’s delight, dark chocolate. Dark chocolates are classified as vegan as it is made from cacao beans, which are grown on cacao trees. Unlike other chocolates, it does not contain milk. Dark chocolates are not just high in calories but are healthy for the body.

A 100g bar of dark chocolate with 70-85% cocoa come with 543 calories, 7g dietary fibre, 5.45mg iron, 140mg magnesium, 542mg potassium. Dark chocolates are best suited to be consumed in moderation as a snack.

Before I end this blog, would like to tell you all that your weight gain diet should not hamper your health and active lifestyle…don’t get tempted to eat processed and junk foods for an easy weight gain, after all, they have zero nutritional value…

Combining the well balanced plant-based diet with strength training can be counterproductive in helping you gain muscles and body mass…

Also read: Meal Replacement Vs Protein Supplement - Are They Same?

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