A vegan diet avoids all meat, poultry, seafood, eggs and dairy. Because it excludes meat and animal products, a vegan diet is generally lower in saturated fat. This may seem like it would be difficult to gain weight if you are a vegan, but a vegan can gain a healthy amount of weight by eating healthy foods.
Target and Track Your Caloric Goals
Write down how much you weigh now. Find out what your body mass index is to find out what your recommended weight is according to your height. Write down this weight as your target. Determine how many calories you need to eat daily to gain a healthy amount of weight. Look at the nutritional label on the back of packaged foods that you eat and add up their calories to determine your caloric intake. Include unpackaged foods and drinks as well.
Build Muscle
One pound of muscle weighs more than 1 lb. of fat. Muscle is more dense. Healthy weight is due to muscle gain, not fat gain. Focus on performing weight-training or anaerobic exercise to gain muscle as opposed to aerobic exercise to lose fat, although both are important for optimal health. Perform muscle building workouts about three times per week for about 40 minutes per day. To transition, start with 20-minute workouts. It is important to eat muscle-building food to gain muscle weight. Most people think vegans do not have many options for quality proteins. However, the National Aeronautics Space Administration states that quinoa, a low-fat, high-protein grain is a vegan-friendly that food contains all of the protein and amino acids needed for a healthy nourishment. Amino acids are important nutrients for generating and maintaining muscles and ligaments.
Drink Hearty Smoothies
Drink hearty smoothies as snacks between meals. This will provide you with nutritious calories that help you to gain weight in a healthy manner. If you add a variety of berries, you can obtain a variety of vitamins, minerals and antioxidants, yet avoid an excessive amount of sugar because berries generally contain considerably less sugar than most fruits. Add ground flaxseed and coconut milk on occasion.
Eat High-calorie Foods
You can eat healthy and high-calorie foods that provide you with healthful nutrients. Try a whole-wheat thick-crust pizza with a variety of vegetables on it. Instead of normal cheese, add vegan cheese. You can find ready-made frozen vegan pizza at health food stores.
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