How I Was Able To Gain Weight While Being Vegan: My Journey

When I decided to adopt a vegan lifestyle, I anticipated a plethora of health benefits, but I didn’t expect to lose so much weight. Here’s how I navigated my vegan journey and found ways to gain weight intentionally and healthily.

1. Understanding My Body’s Needs

Initially, I didn’t pay much attention to my calorie intake. I thought going vegan would naturally lead to weight loss. However, I soon realized that my body needed more calories than I was consuming. Understanding my daily caloric needs was the first step toward my weight gain journey.

2. Embracing Calorie-Dense Foods

Once I recognized my caloric needs, I started incorporating more calorie-dense vegan foods into my diet. Here are some staples I focused on:

• Nuts and Nut Butters: Almonds, cashews, and peanut butter became my go-to snacks. They’re rich in healthy fats and calories, making it easy to add extra energy to my meals.
• Seeds: Chia seeds and flaxseeds were great additions to smoothies and oatmeal, boosting both calories and nutritional content.
• Avocado: This creamy fruit became a favorite. Whether on toast or in salads, it added healthy fats and extra calories.

3. Increasing Meal Frequency

Instead of sticking to three main meals, I began eating more frequently throughout the day. I incorporated snacks between meals, making it easier to reach my caloric goals. Some of my favorite snacks included:

• Smoothies packed with fruits, spinach, nut butter, and plant-based protein powder, some of my favorite protein powders i linked below!
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• Trail mix with nuts, seeds, and dried fruit.
• Energy bars made from oats, nut butter, and chocolate.

4. Cooking with Healthy Oils

I started using healthy oils, like olive oil and coconut oil, in my cooking. Adding a tablespoon or two to salads, stir-fries, or roasted vegetables significantly increased the calorie count without much effort.

5. Experimenting with Plant-Based Protein

While I wanted to gain weight, I also aimed to build muscle. I focused on plant-based protein sources like lentils, chickpeas, quinoa, and tofu. I incorporated these into meals to ensure I was not just gaining weight, but gaining muscle.

6. Being Mindful of Nutrient Balance

It was crucial to ensure that my weight gain came from a balanced diet. I paid attention to getting a variety of nutrients by including:

• Whole grains: Brown rice, quinoa, and whole grain pasta.
• Fruits and vegetables: A colorful variety to provide essential vitamins and minerals.

7. Staying Hydrated

I made sure to stay hydrated, but I was cautious not to fill up on water before meals, as it could lead to feeling too full to eat. Instead, I drank fluids after meals or enjoyed smoothies that combined hydration and calories.

8. Strength training

I focused on compound exercises that engaged in multiple muscle groups:

• Squats: Great for building leg and core strength.
• Deadlifts: Excellent for overall muscle mass.
• Bench Press: Targets the chest and arms.
• Pull-Ups: Effective for back and arm development.

I aim for 3-5 sets of 6-12 reps for each exercise, gradually increasing weight as you progress.

Conclusion

Gaining weight on a vegan diet is entirely possible with the right approach. By focusing on calorie-dense foods, increasing meal frequency, and ensuring a balanced nutrient intake, I was able to achieve my weight gain goals in a healthy way. If you’re looking to gain weight while embracing a vegan lifestyle, remember to listen to your body and adjust your eating habits accordingly. With the right mindset and strategies, you can thrive on a vegan diet while reaching your health and weight goals!