Gaining Weight On A Vegan Diet

A vegan diet is a diet in which all animal products are eliminated. Unlike vegetarians, who may still consume dairy products, eggs and fish, vegans avoid any foods that are derived from animal sources. Vegans may have difficulty meeting energy requirements, protein needs and may experience weight-loss and malnutrition if they do not follow a well-balanced diet plan. If this occurs, weight gain may be necessary to achieve a healthy body. Gaining weight is possible on a vegan diet and should be done under the consultation of a dietitian.

Increase Portion Sizes

The key to gaining weight is to take in more calories than what you burn. Hence, it is possible to gain weight on any diet plan that has a high calorie intake exceeding calories burned by normal daily activities, rest and physical activity. Vegans can gain weight by increasing the portion sizes of their meals and snacks. For instance, enjoy a full cup of oatmeal for breakfast versus a 1/2 cup; serve a sandwich with soup for lunch and have two servings of whole-grain rice with dinner, versus one serving.

Add In Snacks

Adding snacks throughout your day may help you gain weight by providing additional calories to your normal meal plan. Eating every three to four hours will keep your energy levels up and blood sugar levels stable. This will avoid dips in energy or cravings for foods that are high in sugar and fat. Although these foods will increase calories, leading to weight gain, they should only be eaten in moderation, as they are low in nutrients and may lead to health risks such as heart disease and diabetes. Select healthy snacks instead, such as vegetables and pita bread dipped in hummus or low-fat yogurt mixed with berries and granola.

Healthy Fats

Healthy fats may help vegans gain weight. Healthy fats are needed in the diet for normal body functions, hormonal balance and the absorption of essential vitamins. Vegan options include nuts, including almonds, cashews and Brazil nuts; oils such as olive and hemp; and seeds including sunflower, pumpkin and chia seeds. Snack on nuts throughout the day and drizzle oils over salads or roasted vegetables for extra calories. Avoid over-indulging in these foods, however, to avoid an excess of fat and calories beyond your individual needs.

Eat Protein

Vegans often fall short of adequate protein requirements which contribute to increased caloric intake. Protein is typically highest in lean meats, eggs and fish, none of which fit into a vegan's diet. Hence, it is essential that vegans seek out alternative sources of protein to meet their needs. According to Canadian Living.com, the recommended daily allowance for protein is 0.8 g of protein per kilogram of body weight. Vegans can meet their requirements by eating tofu, beans, lentils, nuts and seeds. Soy milk also makes a high-protein alternative to dairy milk, with 6 g to 10 g of protein per 1-cup serving, depending on the brand purchased.