Are you a vegan looking to gain some healthy weight? Well, gaining weight on a vegan diet is absolutely possible.
Plant-based registered dietitians (RDs) provide practical guidance for vegans who are looking to increase their body weight and maintain good health. Moreover, RDs can help you achieve your weight gain goals while adhering to a plant-based lifestyle.
Before we dive into the how, let’s briefly discuss the why. Gaining healthy weight can have various benefits. It can help you:
It may be hard to gain weight on a vegan diet for several reasons:
To successfully gain weight on a vegan diet, it’s essential to focus on calorie-dense foods, include plenty of protein-rich options, and make thoughtful food choices.
Disclaimer: It’s important to acknowledge that gaining weight doesn’t mean you can or should eat empty calories. On the contrary, you should still be aiming to nourish your body with nutrient-rich foods.
Hence, planning your meals and snacks to meet your calorie and nutrient needs can help you achieve your weight gain goals while maintaining a well-rounded, vegan diet. This is where an RD could come in handy. Book a free discovery call with a plant-based registered dietitian.
Gaining muscle is not any harder when on a vegan diet. However, it does require careful attention to nutrition. On that note, vegans need to ensure they get enough protein, which is essential for muscle growth. Moreover, to gain muscle you need to gain weight, which also requires a caloric surplus within your diet.
Additionally, incorporating resistance or strength training exercises into one’s routine is essential for successful muscle gain on a vegan diet.
Vegans can obtain protein from various plant-based sources, including:
By including a variety of these protein sources into their diet, vegans can easily meet their protein needs.
You can gain weight while on a plant based diet by following these steps:
Remember, gradual weight gain is the healthiest way to go when gaining weight. Therefore, be patient and stay consistent with your personalized eating approach.
Calories are a unit of measurement for energy that is consumed from foods or drinks, basically anything we eat. Moreover, the amount of calories we eat represents the amount of energy our body has consumed from nutrients and needs to metabolize.
Caloric needs vary amongst individuals. Therefore, gaining weight on a plant-based diet requires a personalized approach and it will be different from person to person. To determine your calorie requirements to gain weight use a weight gain calculator or follow the steps outlined below:
Calculations:
Note: To determine the total amount of calories to eat in a day for your desired weight gain, the caloric surplus is to be added to the caloric number you calculated for your level of activity.
Gaining 1 lbs (pound) usually means eating about 3,500 extra calories more than you burn in one week OR 500 extra calories per day. Therefore, to gain 10 pounds, you’d need around 35,000 extra calories (10 pounds x 3,500 calories per pound = 35,000 calories).
This total surplus of calories (35,000) can be divided by the number of days you want to take to gain weight to determine how many extra calories you should be consuming per day.
Disclaimer: Gaining all those extra calories at once isn’t healthy or safe. Instead, spread it out over a period, like a few months. As previously mentioned, a surplus of 250 to 500 calories per day is safe for gradual weight gain.
Remember, it’s always a good idea to talk to a vegan registered dietitian & nutritionist before trying to gain or lose weight. Plant based RDs provide personalized guidance to make sure you do it in a healthy and balanced way.
Gaining one pound of body weight generally requires consuming about 3,500 extra calories per week. To gain 30 pounds, you’d need around 105,000 extra calories (3,500 calories x 30 pounds = 105, 000 calories).
This total surplus of calories (105,000) can be divided by the number of days you want to take to gain weight to determine how many extra calories you should be consuming per day.
Disclaimer: Gaining all those extra calories at once isn’t healthy or safe. Instead, spread it out over a period, like a few months. As previously mentioned, a surplus of 250 to 500 calories per day is safe for gradual weight gain.
To differentiate between gaining weight and bulking up:
Diet wise, a vegan can bulk up by consuming a caloric surplus, an adequate amount of protein, staying hydrated, and maintaining a balanced diet.
For more personalized guidance on nutrition for bulking contact a vegan bodybuilding registered dietitian.
Vegans may look skinny for a wide range of reasons. In terms of nutrition, it could be due to a lower overall calorie intake in vegans. Additionally, some vegans may not consume enough protein contributing to a skinny appearance.
Nonetheless, it’s important to note that veganism itself doesn’t dictate body size. Being vegan doesn’t necessarily equate to being skinny or underweight. Many vegans maintain healthy body weights through balanced diets that meet their calorie and nutrient needs.
To gain lean weight as a vegan:
Yes, of course! Many successful vegan bodybuilders have demonstrated it is possible with proper nutrition, effective training, and adequate protein intake. The key is careful planning and a well-structured approach to nutrition and exercise.
Vegan bodybuilders achieve their goals by prioritizing plant-based protein sources into their diet (i.e. legumes, tofu, tempeh, quinoa, etc.). Moreover, many vegan bodybuilders also generally plan well-balanced, nutrient-dense meals to support muscle growth and overall health. In addition, consistent strength training and careful attention to their dietary needs help them build and maintain their bodybuilding goals while adhering to a vegan lifestyle.
A weight gaining meal plan is designed to help individuals increase their calorie intake in a healthy and balanced manner. It typically includes nutrient-dense foods that provide the necessary calories for gradual weight gain. This plan aims to support muscle growth, overall well-being, and sustained energy levels.
Example for a 2500 to 3000 caloric need per day (taking into account a caloric surplus of 500 kcal):
For more information on the process and fees of consulting with a plant-based registered dietitians & nutritionists, visit our website.
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