• About
  • Contact
  • Cookie
  • Disclaimer
  • Privacy Policy
  • Change the purpose of use

Tnhelearning.edu.vn - Various useful general information portal

  • Photo
  • Bio
  • How To
  • Tech

How to Gain Weight with a Vegetarian Diet

February 7, 2024 by admin Category: How To

You are viewing the article How to Gain Weight with a Vegetarian Diet  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

X

This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

There are 15 references cited in this article that you can view at the bottom of the page.

This article has been viewed 18,522 times.

Although some vegans do eat dairy products and eggs, most often they only eat vegetables and nuts. Due to the meat-free diet, you may be able to lose weight when you start a vegetarian diet. This can be beneficial for many people but can also be problematic for others. However, just by applying a few tips to a vegetarian diet and choosing the right foods, you can both gain weight and ensure optimal health.

Table of Contents

  • Steps
    • Gain Weight with the Vegetarian Diet
    • Weight gain with Dairy and Egg Products
  • Warning
  • Things you need

Steps

Gain Weight with the Vegetarian Diet

Image titled Gain Weight As a Vegetarian Step 1

Image titled Gain Weight As a Vegetarian Step 1

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/1/1b/Gain-Weight-As-a-Vegetarian-Step-1-Version-3.jpg/v4-728px-Gain- Weight-As-a-Vegetarian-Step-1-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/1/1b/Gain-Weight-As-a- Vegetarian-Step-1-Version-3.jpg/v4-728px-Gain-Weight-As-a-Vegetarian-Step-1-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Understand the difference between vegetarians and vegans. Vegans (or vegans) are all vegetarians, but not all vegans are vegans. The vegetarian diet completely cuts out meat products such as beef, poultry, fish, etc., while the vegan diet eliminates all animal meat. and animal products. This means vegans don’t eat dairy products (eg milk, yogurt, butter, cheese) and eggs. Instead, their diet consisted only of nuts, beans, lentils, soybeans, vegetables, and oils. [1] X Research Sources Vegetarian diets are more restrictive and therefore also more difficult to achieve adequate nutritional goals (this is of course possible) and for underweight people, also weight gain. will be more difficult.
Image titled Gain Weight As a Vegetarian Step 2

Image titled Gain Weight As a Vegetarian Step 2

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/a0/Gain-Weight-As-a-Vegetarian-Step-2-Version-3.jpg/v4-728px-Gain- Weight-As-a-Vegetarian-Step-2-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/a0/Gain-Weight-As-a- Vegetarian-Step-2-Version-3.jpg/v4-728px-Gain-Weight-As-a-Vegetarian-Step-2-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Calculating calorie needs. Calories are units of energy in food that, when consumed, will be used as energy for body activities or stored as fat. [2] X Trusted Source Mayo Clinic Go to the source When you want to lose weight, you need to create a calorie deficit , or burn more calories through exercise than you take in through food. On the other hand, to gain weight , you have to do the opposite, i.e. take in more calories than you burn for the day. A vegetarian diet high in calories will help increase your calorie intake without forcing you to cut back on exercise or health-promoting activities.

  • 0.5 kg of fat is equivalent to 3,500 calories. Thus, when taking in 3,500 calories and not burning them, you will gain 0.5 kg of weight.
  • Calorie needs depend on age, sex, and height. You can use an online calorie calculator to determine your daily calorie needs. [3] X Trusted Source Mayo Clinic Go to Source
  • Because you are trying to gain weight, you should eat a little more than usual but do not overeat. Eat an extra 50 calories per day to reach your goal of 3,500 calories per week. At this rate, you will gain 0.5 kg per week.
READ More:   How to Water Orchid Plants
Image titled Gain Weight As a Vegetarian Step 3

Image titled Gain Weight As a Vegetarian Step 3

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/0/07/Gain-Weight-As-a-Vegetarian-Step-3-Version-3.jpg/v4-728px-Gain- Weight-As-a-Vegetarian-Step-3-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/0/07/Gain-Weight-As-a- Vegetarian-Step-3-Version-3.jpg/v4-728px-Gain-Weight-As-a-Vegetarian-Step-3-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Continue to eat healthy, high-calorie foods. The most obvious way to gain weight is by consuming unhealthy high-fat foods like chips or cakes. However, this is not what people underweight need because despite being high in fat and calories, these foods are lacking in nutrients such as protein, calcium, fiber and other important nutrients for a healthy body. [4] X Trusted Source FamilyDoctor.org Go to Source

  • Snack throughout the day with foods high in “good fats” like avocados, beans, nuts, peanut or almond butter, and hummus. [5] X Research Sources
  • Drink calories. Instead of just drinking water, drink fruit juices, protein juices, and high-calorie smoothies without filling your stomach.
  • Add calories through decorative foods. For example, use olive oil, nuts and fruit in salads.
Image titled Gain Weight As a Vegetarian Step 4

Image titled Gain Weight As a Vegetarian Step 4

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/d1/Gain-Weight-As-a-Vegetarian-Step-4-Version-3.jpg/v4-728px-Gain- Weight-As-a-Vegetarian-Step-4-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/d/d1/Gain-Weight-As-a- Vegetarian-Step-4-Version-3.jpg/v4-728px-Gain-Weight-As-a-Vegetarian-Step-4-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Eat protein-rich foods to build muscle. Protein deficiency is the most common problem in vegetarians and vegans. Therefore, they need to constantly replenish protein. Complete proteins such as proteins from animal sources, soy and quinoa are needed because they contain complete amino acid sequences. However, vegans and vegetarians can consume other protein-rich foods, such as brown rice and legumes, that potentially complement each other (known as complementary proteins). to form a complete protein with all 9 essential amino acids.

  • Beans are a non-meat source of protein and are very high in calories. Ideally, you should eat at least 3 cups of beans a week or more without affecting your health. [6] X Research Source
  • Nuts are rich in protein, but some can add too much chpesterp to the diet. It is best to eat pumpkin seeds, almonds, pecans, and walnuts and avoid consuming macadamia nuts and seeds.
Image titled Gain Weight As a Vegetarian Step 5

Image titled Gain Weight As a Vegetarian Step 5

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/60/Gain-Weight-As-a-Vegetarian-Step-5-Version-3.jpg/v4-728px-Gain- Weight-As-a-Vegetarian-Step-5-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/60/Gain-Weight-As-a- Vegetarian-Step-5-Version-3.jpg/v4-728px-Gain-Weight-As-a-Vegetarian-Step-5-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Explore alternative sources of soy foods. Soy protein is a vegan’s best friend and even helps lower “bad” cholesterol (LDL) levels. Tofu and fermented soybeans have no taste but will absorb the flavors of the food they are prepared with and increase protein consumption. Some people won’t like the smooth texture of tofu, so you can add TVP (textured vegetable protein) to dishes that need protein to feel like ground meat like Tacos, pasta sauce, …

  • Add calories to meals through soy-based decorations. You can find soy cheese, soy milk, or soy sour cream at the grocery store. Use these products to add calories to salads, baked potatoes, tacos or breakfast cereals without filling your stomach.
Image titled Gain Weight As a Vegetarian Step 6

Image titled Gain Weight As a Vegetarian Step 6

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/d1/Gain-Weight-As-a-Vegetarian-Step-6-Version-3.jpg/v4-728px-Gain- Weight-As-a-Vegetarian-Step-6-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/d/d1/Gain-Weight-As-a- Vegetarian-Step-6-Version-3.jpg/v4-728px-Gain-Weight-As-a-Vegetarian-Step-6-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}
Increase carbohydrate intake. You’ve probably heard that people who want to lose weight often cut carbs (or carbs) out of their diets altogether. However, research shows that low-carb diets work in large part because they reduce calorie intake. [7] X Source of Research High-carb foods can increase calorie intake without causing satiety with the same effect as vegetables or beans. To gain weight, you should add carb-rich foods like rice, pasta, quinoa, whole-wheat bread to your diet.
Image titled Gain Weight As a Vegetarian Step 7

Image titled Gain Weight As a Vegetarian Step 7

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/3/32/Gain-Weight-As-a-Vegetarian-Step-7.jpg/v4-728px-Gain-Weight-As- a-Vegetarian-Step-7.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/3/32/Gain-Weight-As-a-Vegetarian-Step-7.jpg/ v4-728px-Gain-Weight-As-a-Vegetarian-Step-7.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}
Eat 6 small meals a day. [8] X Research Source If you feel full quickly, you’ll have a hard time getting enough calories through 3 vegetarian meals. In that case, break it up into 6 small meals to eat throughout the day. No need to eat until you feel full. Small, frequent meals will also help increase calorie intake throughout the day.
Image titled Gain Weight As a Vegetarian Step 8

READ More:   How to Use Shower Gel

Image titled Gain Weight As a Vegetarian Step 8

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/ad/Gain-Weight-As-a-Vegetarian-Step-8.jpg/v4-728px-Gain-Weight-As- a-Vegetarian-Step-8.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/ad/Gain-Weight-As-a-Vegetarian-Step-8.jpg/ v4-728px-Gain-Weight-As-a-Vegetarian-Step-8.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}
Eat snacks often. Between small meals, you can load up on calories by snacking on nutrient-dense foods for an energy boost. A tablespoon of peanut butter, a protein bar, a cup of breakfast cereal or a handful of kale chips will help you gain weight without filling your stomach.

Weight gain with Dairy and Egg Products

Image titled Gain Weight As a Vegetarian Step 9

Image titled Gain Weight As a Vegetarian Step 9

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/3/3f/Gain-Weight-As-a-Vegetarian-Step-9.jpg/v4-728px-Gain-Weight-As- a-Vegetarian-Step-9.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/3/3f/Gain-Weight-As-a-Vegetarian-Step-9.jpg/ v4-728px-Gain-Weight-As-a-Vegetarian-Step-9.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}
Get started with the vegan weight gain guide. The diets of vegans and vegetarians are quite similar, although vegans have a slightly more flexible diet. Vegetarians should follow vegetarian advice to gain weight, in addition to incorporating dairy products into their diet.

  • You should consume 3,500 more calories than you need to maintain your weight each week. This way helps you to gain about 0.5 kg per week.
  • Eat foods high in calories and protein such as beans, nuts, peanut butter and almond butter, soy products, etc. to replace meat in your diet.
  • Eat small meals to get enough calories to help you gain weight, and snack often.
Image titled Gain Weight As a Vegetarian Step 10

Image titled Gain Weight As a Vegetarian Step 10

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/63/Gain-Weight-As-a-Vegetarian-Step-10.jpg/v4-728px-Gain-Weight-As- a-Vegetarian-Step-10.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/63/Gain-Weight-As-a-Vegetarian-Step-10.jpg/ v4-728px-Gain-Weight-As-a-Vegetarian-Step-10.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}
Increase the amount of egg protein in your diet. If your diet allows for dairy products and eggs, you should take advantage of the calories and protein in these products. Note that although eggs are quite high in protein, eating too many egg yolks can increase cholesterol and be dangerous. [9] X Trusted Source Mayo Clinic Go to the source Egg yolks are healthy if consumed in moderation, i.e. no more than 1 egg yolk per day. On the other hand, no matter how much you consume, egg whites are very healthy and rich in protein. [10] X Research Source You can separate egg yolks from egg whites to make egg dishes rich in protein, calories and nutrients.

  • For example, stuff beans, cheese, tomatoes, onions, and chopped bell peppers in an omelet and drizzle with sour cream, salsa, and avocado.
Image titled Gain Weight As a Vegetarian Step 11

Image titled Gain Weight As a Vegetarian Step 11

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/a5/Gain-Weight-As-a-Vegetarian-Step-11.jpg/v4-728px-Gain-Weight-As- a-Vegetarian-Step-11.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/a5/Gain-Weight-As-a-Vegetarian-Step-11.jpg/ v4-728px-Gain-Weight-As-a-Vegetarian-Step-11.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}
Garnish with dairy products. Like a vegan diet, you can add extra calories to your meal by adding nuts, fruits, and calorie-rich garnishes to salads and other dishes. However, if your diet allows dairy products, you can opt for regular sour cream and cheese instead of soy for vegans. Note that cheese, sour cream, butter and other dairy products are high in saturated fat and should be consumed in moderation. Consuming too much can lead to cardiovascular problems.

  • However, just 30g of grated cheese adds up to 100 calories to a baked potato, omelet or salad. [11] X Research Source
  • 2 tablespoons sour cream will add 60 calories to a vegetarian Mexican soup. [12] X Research Source
  • Spreading butter on toast for breakfast adds 36 extra calories. [13] X Research Source
  • Garnishing your dishes with dairy can help you reach your goal of adding 500 calories a day without filling your stomach.
Image titled Gain Weight As a Vegetarian Step 12

Image titled Gain Weight As a Vegetarian Step 12

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/3/37/Gain-Weight-As-a-Vegetarian-Step-12.jpg/v4-728px-Gain-Weight-As- a-Vegetarian-Step-12.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/3/37/Gain-Weight-As-a-Vegetarian-Step-12.jpg/ v4-728px-Gain-Weight-As-a-Vegetarian-Step-12.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}
Snack on dairy products. Cheese should be consumed properly. Although linked to heart disease and obesity, cheese is also an important part of the healthy Mediterranean diet. [14] X Research Source The key to properly gaining weight with cheese is choosing the right cheese. Avoid unhealthy cheeses like Cheddar and Swiss cheese and stick to healthy ones like goat’s milk cheese, Feta and Mozzarella which are low in calories and can be healthy. Use as a snack to add calories. Cheese is also a popular snack that helps add protein to the diet without causing health problems.

  • Yogurt is another popular choice, but you should avoid consuming yogurt that contains too much flavored sugar. Instead, choose plain yogurt or Greek yogurt and combine with fresh fruit for extra flavor.
READ More:   How to Abort Teenagers
  • Image titled Gain Weight As a Vegetarian Step 13

    Image titled Gain Weight As a Vegetarian Step 13

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/7/78/Gain-Weight-As-a-Vegetarian-Step-13.jpg/v4-728px-Gain-Weight-As- a-Vegetarian-Step-13.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/7/78/Gain-Weight-As-a-Vegetarian-Step-13.jpg/ v4-728px-Gain-Weight-As-a-Vegetarian-Step-13.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}
    Consider adding fish to your diet. [15] X Research Sources Many people who follow a vegetarian or non-meat diet still include fish in their diets. This is called the “Pescetarianism” diet and can be a good choice for someone looking to gain weight. Like chicken, fish is a lean meat that helps increase the calories and protein in a meal. In addition, the human body cannot produce the omega-3 fatty acids found in fish to help build muscle and gain weight. The American Heart Association recommends eating fish at least twice a week and consuming the following types of fish:

    • Mackerel
    • Lake-raised salmon
    • Herring
    • Pilchard
    • Longfin Tuna
    • Salmon
  • Warning

    • Although snacks such as soda, chips and candy are high in calories and often not made from animal meat, eating these foods to gain weight is not a good choice. These dishes are high in sugar and fat, while having low nutritional value.
    • Consult your doctor or dietitian before changing your diet or trying to gain weight.

    Things you need

    • Nuts like almonds and walnuts
    • Kinds of bean
    • Yogurt (optional)
    • Green vegetables
    • Soy milk or other non-animal milk
    • peanut butter
    • Fruits like berries
    • Olive oil or other vegetable oils
    • Grain products such as rice, oats or bread
    • Avocado
    • Nuts like flaxseeds or sunflower seeds
    • Raisins
    X

    This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

    There are 15 references cited in this article that you can view at the bottom of the page.

    This article has been viewed 18,522 times.

    Although some vegans do eat dairy products and eggs, most often they only eat vegetables and nuts. Due to the meat-free diet, you may be able to lose weight when you start a vegetarian diet. This can be beneficial for many people but can also be problematic for others. However, just by applying a few tips to a vegetarian diet and choosing the right foods, you can both gain weight and ensure optimal health.

    Thank you for reading this post How to Gain Weight with a Vegetarian Diet at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

    Related Search:

    Related Posts

    How to Create Curved Text in Photoshop
    How to fall asleep faster
    How to Install FBReader to Read eBooks

    Category: How To

    Previous Post: « Top 5 best and most romantic modern Chinese dramas
    Next Post: Top 10 best puppy milk powder, nutrition for puppies »

    Copyright © 2025 · Tnhelearning.edu.vn - Useful Knowledge