People adopt vegetarian diets for a variety of reasons, including heart health, ethical concerns and religious reasons. Some people also take advantage of the ability to lose weight on a vegetarian diet. However, some vegetarians may want to gain weight without converting to an omnivorous diet. Gaining weight while maintaining a vegetarian diet can be challenging, but certain foods can increase lean body mass, or muscle, which is heavier than fat. This requires diligent planning and careful food choices.
Step 1
Add dairy products, such as milk, cheese and yogurt, to a vegetarian diet. According to the Savvy Vegetarian website, dairy products are high in calories, compared with other common vegetarian foods. Dairy products are also rich sources of protein, which can provide energy for body building and other forms of weight gain exercises.
Step 2
Consume starches. According to the Body Building website, starches such as potatoes and rice may help vegetarians gain weight. Starches are complex carbohydrates, which the body converts into energy for strength training.
Step 3
Eat bananas and tropical fruits, advises the Body Building website. These fruits are high in calories, which are necessary for weight gain.
Step 4
Add soy products, such as tempeh, miso, veggie burgers and tofu, to a vegetarian diet. These are high-calorie, high-protein vegetarian foods, according to the Savvy Vegetarian website.
Step 5
Obtain fats from foods such as nuts and seeds, advises the Body Building website. Nuts and seeds contain unsaturated fats that are necessary for building muscle tissue. Choose unsalted almonds, sunflower seeds, peanuts, pistachios and hazelnuts to add healthy fats.
Step 6
Include protein shakes between meals. According to the Body Building website, these beverages can add lean protein for body building and lean weight gain.
Tips and Warnings
- Balance high-calorie vegetarian foods with fresh fruits and vegetables, which contain vitamins and minerals necessary for cellular regeneration.
Things You'll Need
- Dairy products
- Starches
- Bananas
- Tropical fruits
- Soy products
- Nuts
- Seeds
- Protein shakes
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