Vegetarians mostly eat fruits, vegetables and grains accompanied by dairy products and eggs. Vegans choose instead to avoid any food product of animal origin, for example dairy products, honey, eggs, etc. Eliminating meat from your diet could lead to initial weight loss, but don't worry! Even following a vegetarian diet you will be able to gain weight by choosing the right food.
Steps
Method 1 of 2: Get Fat By Being Vegan
Step 1. Understand the difference between being a vegetarian and being vegan
A vegetarian diet does not include any variety of meat or fish, but the vegan one goes even further. In fact, vegans reject any food of animal origin, including dairy products (milk, yogurt, butter) and eggs. A vegan therefore eats only cereals, seeds, nuts, legumes (including soy), fruit, vegetables and oils.
The vegan diet is more restrictive, and therefore more difficult to achieve complete nutrition (although, of course, it is possible), and it can be a little harder for underweight individuals to gain pounds
Step 2. Calculate the number of calories you need
A calorie is a unit of energy contained in food that is used by the body as fuel or stored in the form of fat. When we go on a diet for the purpose of losing weight, we want to create a calorie deficit, which is to do activities to burn more calories than ingested. To gain weight, you have to do the opposite: take in more calories than you can burn during the day. A vegetarian diet offers you multiple high-calorie options that can guarantee an increase in calories, so it will not be necessary to reduce the amount of physical activity carried out to the detriment of your health.
- 450 grams of fat equals 3,500 calories. For every 3,500 calories consumed and not burned, you will gain weight by 450 grams.
- The person's calorie needs vary based on age, gender and height. Use an online calculator to find out how many calories you should be consuming each day.
- As you are trying to gain weight, increase the amount of food you eat slightly, but don't overdo it! 500 extra calories a day will allow you to ingest 3,500 per week, and at that rate you will gain 450 grams every 7 days.
Step 3. Prefer healthy calories
The easiest way to gain weight is to eat vegan, but unhealthy, by binging on French fries or sugar-laden sweets. But don't sacrifice your health for the sole purpose of gaining weight, respect your body and feed it with abundant but healthy calories.
- During the day, snack on "healthy fats", such as avocados, legumes, nuts, seeds, peanut or almond butter and hummus.
- Get the calories you need by drinking! Instead of just drinking water, opt for fruit juices, protein drinks, smoothies and centrifuges to increase the number of calories you eat without feeling bloated and overly full.
- Add a few extra calories to your meals. Bring some tasty treats to the table, such as olives, nuts and seeds added to a salad.
Step 4. Choose high protein foods to build your muscle mass
Gaining muscle mass allows you to gain weight without harming your health and appearance. You may think that the only way to get protein is through lean meats or fish, but that's not the case, there are excellent plant-based protein sources.
- Being proteins, legumes are the vegetable substitutes for meat. Ideally you should eat at least 550 grams per week without fear of any negative health repercussions.
- Nuts and seeds are high protein foods, but in some varieties they can bring excessive amounts of cholesterol. Prefer pumpkin seeds, almonds, pistachios and walnuts, avoid Macadamia and Brazilian nuts instead.
Step 5. Evaluate the many alternatives offered by soy
Soy is a vegan's best friend protein source and is considered to reduce "bad" cholesterol (LDL) levels. High in protein, tofu and tempeh aren't very flavorful without seasoning, but they can be cooked or marinated in a variety of ways. If you don't like the soft texture of tofu, you can use Textured Vegetable Protein (DVT), a soy flour-based food product that almost perfectly replicates the density of ground beef.
You can delight your taste buds and increase the calorie count by bringing some of the great products that come from soy to the table, including cheese, milk or sour cream. Use them to enrich salads, fill sandwiches, season potatoes or accompany cereals
Step 6. Get more carbohydrates
Many of those who want to lose weight decide to give up carbohydrates completely, holding them responsible for the accumulation of fat. However, research suggests that the effectiveness of a diet that lacks them depends primarily on a reduction in the number of calories consumed. Foods that contain carbohydrates can in fact bring numerous calories without arousing a sense of satiety comparable to that triggered by vegetables and legumes. If you want to gain weight, include some carbohydrates in your diet, such as rice, pasta, quinoa, and wholemeal bread.
Step 7. Eat six small meals daily
If you get too full, you will find it hard to get enough calories through three regular vegan meals. Therefore, prefer six small meals evenly distributed throughout the day. You don't have to get to the point of feeling full, six small but frequent meals will still allow you to consume more calories than normal.
Step 8. Have frequent snacks
By eating a few small nutritious snacks designed to bring energy to the body, you can ingest many calories even between meals. A spoonful of peanut butter, a protein bar, mixed grains with seeds and nuts or a few kale chips will not make you feel bloated or full and will help you gain weight.
Method 2 of 2: Get Fat By Being Vegetarians
Step 1. Follow the guidelines described for vegans
Vegan diets are similar to vegetarians in many respects, although the latter allows for greater flexibility. As a vegetarian looking to gain weight, follow all the advice given above and complement those that incorporate eggs and dairy into your diet.
- To gain weight, aim for an extra 3,500 calories each week. As a result, you will gain weight by 450 grams per week.
- To compensate for the lack of meat in your diet, eat foods that are high in protein and calories, such as legumes, nuts, peanut and almond butter, and soy products.
- To be able to eat enough calories to gain weight, eat small frequent meals and don't forget snacks.
Step 2. Eat the eggs
If your diet includes eggs and dairy products, take advantage of the many calories and proteins in both products. Be careful though, eggs are high in protein, but an excessive amount of egg yolks can raise cholesterol to dangerous levels. So eat them in moderation to bring only benefits to your health, one yolk a day will be enough. Healthy and rich in protein, egg whites can be taken in any quantity. Remove the yolks from the eggs and use the egg whites to enrich your recipes with proteins, calories and nutrients.
For example, try making an omelette with just egg whites and stuffing it with legumes, cheese, tomatoes, onions and peppers. Accompany the dish with sour cream, hot sauce and guacamole
Step 3. Enrich your meals with dairy products
Just as vegans can increase the number of calories consumed by eating nuts and seeds added to salads, for example, a vegetarian can flavor their dishes with sour cream and cheese instead of vegan soy derivatives (for example tofu). However, note that cheese, butter, milk, sour cream and other dairy products are high in saturated fat and should therefore be consumed in moderation. In excessive quantities they can cause future heart problems.
- Just add some grated cheese to guarantee you a 100 calorie increase!
- Two tablespoons of sour cream provide 60 additional calories to a plate of legumes or vegetables.
- In the morning, spread a thin layer of butter on toast to gain 36 extra calories.
- Enriching your dishes with dairy products will help you achieve the desired result (500 additional calories per day) without forcing you to feel bloated or overly full.
Step 4. Use dairy products to prepare your snacks
However, be cautious about eating cheese, although it is a key component of the healthy Mediterranean diet, it is often linked to dangerous conditions such as obesity and heart disease. The secret to gaining weight without compromising your health is in making the right choices. Avoid melted cheeses, such as thin slices or cheeses born to be sliced and used to fill sandwiches, and opt for healthier, less caloric varieties such as artisanal or goat ones. Try cottage cheese to add the desired protein to your diet without compromising your health.
Natural yogurt is also a great and very popular snack, just be careful not to choose an overly flavored and sweetened product. Prefer plain yogurt or Greek yogurt and enrich it with pieces of fresh fruit
Step 5. Consider including fish in your diet
There are many vegetarians who, despite not eating meat, decide not to give up fish, thus becoming "pescetarians". This could be a great option for anyone who needs to gain weight. Like chicken, fish is a lean meat that brings calories and protein to the meal. The human body is unable to produce the precious omega-3 fatty acids contained in fish, capable of promoting the development of muscle mass and making you gain weight without causing the appearance of fat. The American Heart Association recommends eating fish at least twice a week, particularly in the following varieties:
- Mackerel
- Trout
- Herring
- Sardine
- Yellowfin tuna
- Salmon
Warnings
- While junk food, such as soda, fries, and sweets, is high in calories and often vegetarian, eating it for weight gain is not a good idea. It is in fact rich in sugars and fats and low in beneficial nutrients.
- Consult your doctor or nutritionist before making any changes to your diet or trying to gain weight.
