You can find many resources that can help you lose weight, but there are only a few resources dedicated to gaining weight healthfully. Gaining weight can be equally challenging as losing weight and when on a plant-based or vegan diet, it can be more complex. You might be tempted to have foods that are high in fats and sugar to increase weight. It might increase your body weight, but these foods in excess will never do any good to your body. There are many healthier and safer ways to gain weight.
Why Should You Gain Weight?
There can be many reasons for a person to consider gaining weight. You might be looking to gain muscle mass, or perhaps there was some illness that led to weight loss, or it might be just because you are underweight and wished to increase weight.
People following a vegan diet tend to have low BMI (Body Mass Index) scores when compared to others. It is possible to maintain a healthy body weight on a plant-based diet, and for that, you need to be extra careful to ensure that you get enough calories, fats, and proteins. The tips shared below will help you tweak your vegan meal prep to ensure weight gain.
Raise Your Food Intake
This can seem like a straightforward move. To gain weight, you need to eat more calories than you spend. However, this never means adding unreasonable quantities of food to your diet. Adding an extra 700 calories to your daily food intake can lead to a steady weight gain. You can add food items like avocados, dried fruits like apricots, peanut butter, apple, etc to your vegan diet to ensure healthy weight gain.
Eat Energy Dense Foods
Add food items that are rich in calories to your diet plan. Food items like nuts and seeds are great sources of calories, healthy fats, and proteins. You can use the unsalted varieties as they are the healthier options. You may also add candied nuts like walnuts and macadamia nuts as they are dense in calories. Olives and granolas are also great to add to your vegan meal prep to ensure increased calorie intake.
Healthy fats from sources like olives, nuts, nut butter, and seeds can help you ensure a slow and steady weight gain. Adding oils and fats while baking and cooking can also ensure weight gain, but you have to do this in moderation.