Unlock the Secret to Gaining Weight on a Vegan Diet with These Proven Tips!

Embarking on a vegan diet is a conscious choice, driven by various motivations, from environmental concerns to health aspirations. However, a common misconception is that all plant-based diets inherently lead to weight loss. The truth is, gaining weight on a vegan diet is possible and, for some, even desirable. This article delves into the nuances of weight gain on a vegan diet, offering practical tips and strategies to achieve a healthy and sustainable increase in body mass.

Understanding Plant-Based Diets

The term "plant-based" encompasses a wide range of eating patterns that prioritize plant-derived foods. These diets emphasize vegetables, whole grains, legumes, fruits, nuts, seeds, and unsaturated oils. While some plant-based diets may include modest amounts of fish, poultry, or dairy, the focus remains on plant-based sources of nutrition.

Variations of Plant-Based Diets

Vegetarian: This diet excludes meat and sometimes other animal products, with variations like lacto-ovo-vegetarian (includes eggs and dairy), lacto-vegetarian (includes dairy but not eggs), and ovo-vegetarian (includes eggs but not dairy).
Mediterranean: This diet emphasizes seafood as the primary protein source and incorporates olive oil daily.
Flexitarian: This is a primarily vegetarian diet that occasionally includes meat.
Nordic: This diet features fish and whole, organic, locally sourced foods.
Vegan: Vegans abstain from all animal products, including meat, dairy, eggs, honey, and gelatin.

Why Weight Gain on a Vegan Diet Might Be Necessary

While many people adopt a vegan diet for weight loss, some individuals may need to gain weight for various reasons:

Addressing a Calorie Deficit: Vegans may look skinny due to a lower overall calorie intake. Plant-based foods tend to have a lower caloric density than animal-based foods, requiring larger volumes to meet energy needs.
Improving Nutritional Status: Gaining healthy weight can help improve overall health and well-being, especially for those who are underweight or have nutrient deficiencies.
Supporting Muscle Growth: Vegans can successfully build muscle with proper nutrition, effective training, and adequate protein intake. Bulking up, which involves intentionally increasing muscle mass while minimizing fat gain, is achievable on a vegan diet.

The Calorie Question

Like any eating pattern, a plant-based diet requires that you pay attention to calories. Eating platefuls of plant-based foods might seem like an easy way to shed pounds. But don’t be fooled: Plant-based diets come with the same basic principle of any eating pattern. If you’re not burning off more calories than you’re consuming, you’ll gain weight. Plant-based foods are not created equal. Some have more calories, carbohydrates and fats than others. For example, one medium cucumber contains 12 calories, 2 grams of carbohydrates and a microscopic amount of fat. One medium avocado, however, contains 322 calories, 17 grams of carbohydrates and 29 grams of fat.

Common Reasons for Unintentional Weight Loss on a Vegan Diet

Several factors can contribute to unintentional weight loss on a vegan diet:

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Lower Caloric Density: Plant-based foods, such as fruits and vegetables, tend to be less calorie-dense than animal-based foods.
High Fiber Content: Vegan diets are typically high in fiber, which promotes digestive health but can also lead to feeling full faster and for longer periods.
Lower Protein Content: Plant-based protein sources often have less protein per serving compared to animal products.
Lack of Animal Fats: Animal fats are calorie-dense and can easily contribute to weight gain.

Debunking the Myth: Veganism and Weight Loss

A common belief is that a plant-based diet only includes traditional vegetarian or vegan diets. However, the term “plant-based” simply means focusing on plant foods, such as plenty of fresh fruits and vegetables. There are many reasons individuals decide to adopt vegetarian or vegan diet principles into their lifestyle. These reasons include environmental or sustainability concerns, health concerns, or a desire for weight loss. It is essential to note that these diets, specifically vegan diets as is the focus of this article, are not specifically designed to be a weight loss regimen or strategy. The vegan diet is a type of vegetarian diet, but in addition to meats and fish, it also eliminates eggs, dairy, and all other animal products. These include honey, gelatin, certain food colorings, some types of alcohol, and all other animal products. Animal proteins are ideally replaced with other protein sources, such as legumes, nuts, and certain high-protein grains and vegetables. Like other diets, veganism requires planning and food preparation. Also, as with any nutritional plan, weight loss depends on overall calorie reduction along with additional lifestyle changes.

High-Calorie Vegan Foods for Healthy Weight Gain

To gain weight on a vegan diet, it's essential to strategically incorporate calorie-dense, nutritious foods:

Nuts and Nut Butters: Nuts are a great source of protein, healthy fats, and calories, making them an excellent choice if you’re looking to gain weight. For example, walnuts pack 185 calories and over 4 grams of protein in a single 1-ounce (28-gram) serving. A daily handful or two of nuts like almonds, cashews, walnuts or pecans can add enough calories to your diet to support healthy weight gain. Nut butters, which are high in calories, are a quick and convenient option as well - though you should opt for natural varieties free from added sugar or oils. Add nut butter to snacks, sides or smoothies for a boost of protein and calories.
Avocado: Avocados are renowned for their creamy texture and delicious, mild flavor. They also boast an impressive nutrient profile and help promote healthy weight gain by supplying plenty of heart-healthy fats and fiber. Just one avocado boasts about 322 calories, 13.5 grams of fiber and almost 30 grams of total fat. Avocados are also rich in a range of micronutrients, including vitamin C, folate, pantothenic acid and potassium. Try adding half an avocado to your morning smoothie, spreading one on a slice of sprouted bread or cubing it to sprinkle on salads or omelets.
Quinoa: Quinoa is a healthy pseudo-grain loaded with protein, fiber and many other nutrients your body needs. It’s also high in calories, as 1 cup (185 grams) of cooked quinoa holds about 222 calories, 8 grams of protein and 5 grams of fiber. Quinoa is one of the few complete plant-based sources of protein, meaning that it provides all nine essential amino acids. Your body is unable to produce these on its own and must obtain them from food. Quinoa also supplies a good amount of manganese, magnesium, phosphorus, copper and folate. It functions as a satisfying side dish and can be added to soups, stews and salads for an easy way to squeeze in more calories.
Tahini: Made from toasted and ground sesame seeds, tahini is a staple in Mediterranean and Middle Eastern cuisines that is high in protein, fiber, healthy fats and calories. Just 1 tablespoon (15 grams) of tahini boasts approximately 89 calories, 2.5 grams of protein, 1.5 grams of fiber and 8 grams of fat. Incorporating a few tablespoons per day into your diet can effectively up your calorie intake and promote healthy weight gain. Tahini has a paste-like consistency that’s similar to peanut butter. It makes a great addition to wraps, sandwiches and salads. It can also be made into a flavorful dip, stirred into soups or blended into a creamy dressing and served over steamed veggies.
Olive Oil: Rich in healthy monounsaturated fats, olive oil is well known for its health-promoting properties. Monounsaturated fats have been shown to increase levels of “good” HDL cholesterol, reduce blood triglycerides and help improve blood sugar levels in people with type 2 diabetes. Olive oil is also high in antioxidants, which are beneficial compounds that prevent oxidative damage to your cells and reduce your risk of chronic disease. Plus, with 119 calories and 13.5 grams of fat in a single tablespoon (14 grams), olive oil can also be a healthy way to add extra calories to a meal. Drizzle it over cooked veggies, mix it into a salad dressing or add it to marinades to bring a burst of flavor and calories to your meals.
Dried Fruit: Dried fruit is a great way to gain extra calories, vitamins, minerals and antioxidants. Exact nutritional content can vary based on the type of fruit, ranging from prunes - which have 209 calories in a half cup (87 grams) - to raisins - which have 247 in a half cup (83 grams). Studies note that dried fruit is rich in fiber and antioxidants and supplies micronutrients that are 3-5 times more concentrated than in fresh fruit. Because dried fruit is also high in natural sugars, it’s best to combine it with a nutritious protein source to minimize the potential effects on your blood sugar. Mix your choice of dried fruit with coconut yogurt or oatmeal for a high-calorie breakfast, or try it with nuts and seeds as a tasty trail mix. You can also add it to protein shakes.
Legumes: Legumes, such as lentils, beans and chickpeas, all pack a good amount of protein, fiber and calories. Black beans, for example, pack 227 calories and 15 grams each of protein and fiber in 1 cooked cup (172 grams). Legumes are also generally high in important vitamins and minerals, including folate, magnesium, iron, zinc and potassium. Try adding beans to vegan meatballs or burgers, as well as salads, soups, casseroles, dips and spreads.
Sweet Potatoes: Sweet potatoes are a popular starchy vegetable favored for their vibrant color, delicious flavor and stellar nutrient profile. They’re high in calories and fiber, plus a number of essential vitamins, minerals and antioxidants. One cup (200 grams) of cooked sweet potato contains 180 calories and 6.5 grams of fiber. A single serving can also knock out your entire daily needs for vitamin A - and give you ample vitamin C, manganese, potassium and vitamin B6. Try this orange root vegetable roasted, baked, mashed or grilled.
Smoothies: Vegan smoothies are a quick and convenient way to get a concentrated dose of calories in a single serving. If you use a nutritious source of protein like vegan protein powder or soy yogurt, you can maximize the potential health benefits. Nut butter, dried or fresh fruits, avocados, almond milk, coconut oil and seeds are all excellent add-ins for a nutritious, calorie-dense smoothie. Drink your smoothie between or after meals instead of as a meal replacement to maximize your calorie consumption and support weight gain.
Rice: Rice is a cost-effective, versatile and calorie-dense carbohydrate that can promote gradual weight gain. It also provides a bit of extra protein and fiber, in addition to several important vitamins and minerals. One cup (195 grams) of cooked brown rice gives 216 calories alongside 5 grams of protein and 3.5 grams of fiber. It’s also a good source of manganese, selenium, magnesium, phosphorus and niacin. You can combine rice with a serving of protein for an easy meal on the go. Rice can also be cooked ahead of time and refrigerated for use for several days. While opinions differ on how long you can safely store rice, recommendations range from a few days to a week.
Coconut Oil: Coconut oil has garnered significant attention in the health world thanks to its beneficial effects on everything from cholesterol levels to brain function. As it’s rich in calories, it can also help you gain weight. In fact, a 1-tablespoon (15-ml) serving of coconut oil packs 116 calories and 13.5 grams of fat. Coconut oil is easy to use and can be swapped for most other fats and oils. It can also be mixed into smoothies or added to sauces and dressings.

Other Tips for Success

Counting calories is an important way to understand why you’re gaining weight on a plant-based diet.

Eat whole grains and avoid refined grains. Whole grains contain fiber, which helps keep blood sugar from spiking and helps you feel full longer.
Get enough protein. Protein takes longer to digest than carbohydrates, which helps stave off hunger. To estimate the amount of protein you need (in grams) per day, dividing your weight by two.
Go for less fruit and more vegetables.
Avoid oversized portions.
Be mindful of artificial sweeteners. Artificial sweeteners have no calories and can be useful tools (in moderation) to make foods more palatable. But scientists are investigating potential side effects related to weight control.
Find other toppings. If you really like sweet and salty toppings on salad, find a lower-calorie dressing or just add cranberries and a few nuts.
Physical activity helps determine how many calories you burn in a day.
Consider access to foods, genetics, gut hormones, social psychology, peer pressure, weight status, lifestyle activity and even self-esteem.

Common Pitfalls to Avoid

Replacing Animal Proteins With Carbs and Fats: Many people replace animal products with carb-heavy meals lacking in nutrition. It is important to replace the animal-based protein encompassing meat, dairy, and eggs eliminated from your diet with plant-based protein and non-dairy alternatives to keep your meals balanced, satisfying, and nutritious. There are many ways to add protein, such as tofu or beans.
Eating Too Many Vegan Desserts: Vegan desserts are still likely to be high in fat, sugar, and calories and low in nutrition. Limit your consumption of vegan cakes, cookies, baked goods, and more, and substitute them with fruit with nut butter, non-dairy yogurt with granola, or another snack that includes fiber and healthy fat.
Opting for Processed Vegan Foods: Many processed vegan foods and sweets, like all processed foods, can contribute to weight gain. Vegan foods, including veggie burgers, vegan “chicken” nuggets, and other products made to resemble their animal-based counterpart, are highly processed and often high in sodium and sugar.
Drinking Smoothies, Juices, and Other Sugary Beverages: While a 100% fruit and vegetable smoothie can be a great snack every once in a while, make sure you are consuming them in moderation because of the sugar content. Opt for unsweetened tea, water, or coffee, and choose whole fruits and vegetables instead to get the most nutrition for the least calories.
Consuming Nuts and Oils Excessively: While these are healthy sources of unsaturated fats that can benefit heart health in moderation, they are also high in calories, which can contribute to weight gain. To avoid over-consumption of nuts and seeds, stick with a handful of unsalted nuts and seeds each day or a two-tablespoon serving of nut butter. Make sure your nut butter only includes the nut in the ingredients list and does not have added sugars, salt, and oils.
Imbalanced Meals Low in Protein: Many vegan meals overcompensate for lacking protein with increased carbohydrates and fats rather than simply replacing them with plant-based protein sources. Healthy plant-based protein sources include tofu, edamame, tempeh, seitan, beans, legumes, and more.

Developing a Weight-Gaining Meal Plan

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.

Calculate Your Caloric Needs: Use the Harris-Benedict equation to determine your Basal Metabolic Rate (BMR), which is the number of calories your body needs to stay alive.
Determine Your Caloric Surplus: A surplus of 250 to 500 calories per day is generally safe for gradual weight gain, equating to about 0.5 to 1 pound of weight gain per week.
Focus on Nutrient-Dense Foods: Prioritize foods that provide both calories and essential nutrients.
Plan Balanced Meals: Ensure each meal includes a good source of protein, complex carbohydrates, and healthy fats. Aim for a balanced macronutrient distribution in appropriate proportions.

Addressing Nutrient Deficiencies

When adopting a vegan diet, it’s important to ensure that the person maintains a balance of all key nutrients. While the vegan diet can be well-balanced, there are certain nutrients that require extra attention. Vegans are particularly at risk of not eating enough of three essential amino acids: lysine, methionine, and tryptophan. Plant foods also do not contain the following three conditionally essential molecules made from amino acids: creatine, carnitine, and taurine.

Read also: The Carnivore Paradox

The Role of Physical Activity

Remember that losing weight isn’t only about your diet. Physical activity helps determine how many calories you burn in a day. Encourage patients to engage in activities they enjoy, whether it’s walking, cycling, dancing, or participating in fitness classes. Also emphasize the importance of strength and resistance activities at least twice a week.

Seeking Professional Guidance

For individualized guidance tailored to your specific medical conditions, preferences, cultural considerations, and financial situation, consider reaching out to a registered dietitian-nutritionist. A plant-based registered dietitian/nutritionist for more guidance on how to eat your caloric surplus, an adequate protein intake to support growth, and ensure you’re eating a well-balanced plant-based diet.

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