Weight gain and plant-based diet? Many would raise a brow on hearing plant-based diet being discussed in the context of weight gain. The idea that animal foods are essential for bodybuilding and weight gain is so common that many find it hard to believe that plant-based diet too can contribute to weight gain.
In this article, we are discussing about the key considerations of gaining weight while on a plant-based diet.
How To Gain Weight While Eating Plant Foods?
Increasing portion sizes is the best way to gain weight while following a plant-based diet. But that does not mean you have to increase the amount of fruits and vegetables in your meals. Instead, increase the amount of rice, potatoes, pasta, bulgar, and more such foods in your meals. These foods are great sources of carbohydrates.
If you keep on adding fruits and vegetables, you will only be increasing your satiety and will not get the extra energy required to gain weight. Going plant-based never means that you have to stick to eating a few varieties of fruits and veggies alone. What you should really do is find the best plant-based substitutes for the nutrients you will miss on avoiding animal foods.
Eat healthy fats like avocado, seeds, nuts, nut butter and full fat plant-based dairy products. To ensure you get enough omega-3 fatty acids, increase the intake of flaxseed oil that is rich in omega-3 fatty acids. Flaxseed oil cannot be heated and you will have to add it to smoothies or sauces.
To gain weight, you can try increasing the amount of your main meals if possible by ensuring that each meal has enough protein, carbohydrate and fat.
Gaining Weight And Eating Healthy
It is not really a struggle like many think to gain weight while eating healthy. You will eat bigger portions of meals, which is definitely not going to be a cakewalk in the beginning. However, following the same eating pattern for 1-3 weeks will help your body adapt to it. It is advisable to not eat many fiber rich foods because they will make you feel fuller quickly and fail your weight gain plan.
Weight gain is never a process that happens overnight. It is definitely going to take some time, so be patient throughout the process. Weight loss is the hottest trend but be open to the positives of weight gain. You can eat the foods you like and stay active with full of energy.