Dante Carrillo
How I Gained 50 Pounds on a Plant-Based Diet
Introduction
I had always been skinny, but after looking at myself in the mirror one day, I decided that I wanted to gain some weight and build muscle. I knew that this would be a challenge, as plant-based diets are typically associated with weight loss. However, I was determined to prove that it was possible to gain weight healthily while adhering to a vegan lifestyle.
My Journey to Gaining Weight
I started by increasing my caloric intake, focusing on consuming more protein-rich foods, and including healthy calorie-dense foods such as nuts, seeds, and avocados. I also made sure to drink plenty of water and limit my consumption of fat-free, low-fat, or light products. In addition, I incorporated weight training exercises into my routine to help build muscle mass.
The Results
Over the course of several months, I was able to gain 50 pounds while following a plant-based diet. I noticed increases in my muscle mass and overall body weight. I felt stronger and more confident in my body. I also had more energy and felt healthier overall.
Tips for Others
- Increase your caloric intake by consuming more calorie-dense foods, such as nuts, seeds, and avocados.
- Focus on getting enough protein by including legumes, soy-based products, nuts, seeds, and whole grains in your diet.
- Make sure to drink plenty of water and get enough sleep, as these can help increase your appetite.
- Incorporate weight training exercises into your routine to build muscle mass.
- Seek guidance from a plant-based registered dietitian to ensure you're getting the proper nutrition and meeting your weight gain goals.
Conclusion
Gaining weight on a plant-based diet is absolutely possible. By making some adjustments to your diet and incorporating weight training, you can successfully gain weight and build muscle mass. Remember to be patient and consistent, as gradual weight gain is the healthiest way to go.
| Characteristics | Values |
|---|---|
| Reason for weight gain | To attain a healthier body weight, fuel growth, enhance athletic performance, or build confidence |
| Challenges of weight gain on a plant-based diet | Lower caloric density, high fiber content, lower protein content, lack of animal fats |
| How to gain weight on a plant-based diet | Increase caloric intake, focus on protein intake, include healthy calorie-dense foods, eat frequently |
| Calories needed to gain weight | 250-500 extra calories per day |
| Vegan foods to gain weight | Nuts and nut butters, avocados, quinoa, tahini, olive oil, dried fruit, legumes, sweet potatoes, rice, coconut oil |
What You'll Learn
Nuts and nut butters
Walnuts, for example, 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. However, it is best to opt for natural varieties free from added sugar or oils.
Nut butters can be added to snacks, sides or smoothies for a boost of protein and calories.
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Avocados
Some people believe that the healthy fats in avocados are perfect for weight loss, while others fear that these fats may cause weight gain. However, studies have shown that people who eat avocados tend to have lower body weight and a lower risk of metabolic syndrome. One large study found that people who regularly ate avocados were up to 9% less likely to develop overweight or obesity over a period of 4 to 11 years compared to those who did not regularly consume avocados.
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Quinoa
For those looking to gain weight, quinoa can be a great option to include in your meals. It can be added to soups, stews, and salads to increase the calorie and nutrient content.
Day 1:
- Breakfast: Vegan Blackberry Smoothie
- AM Snack: Crispy Quinoa & Roasted Vegetable Kale Salad
- Lunch: Mango Burrito Bowl with Crispy Tofu and Peanut Sauce
- PM Snack: Edamame Mango Salad
- Dinner: Black Bean Sweet Potato Enchiladas
- Nighttime Snack: Vegan Rice Balls
Day 2:
- Breakfast: Clumpy Granola with Stewed Rhubarb
- AM Snack: Carrot Cake Overnight Oats
- Lunch: Sweet Potato and Broccoli Salad Bake
- PM Snack: Crispy Tofu Nuggets
- Dinner: Lentils with Vegetables in Tahini Sauce
- Nighttime Snack: Snicker Energy Bites
Day 3:
- Breakfast: Vegan Tofu Scramble
- AM Snack: Vegan Korean Bibimbap Bowl
- Lunch: Sweet Potato & Black Bean Tacos with Avocado-Pepita Dip
- PM Snack: Quick Dal Makhani
- Dinner: Saucy Eggplant Tomato Pasta
- Nighttime Snack: Matcha Power Bars
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Tahini
In addition to its culinary uses, tahini offers several health benefits. It is a good source of copper, selenium, phosphorus, calcium, manganese, thiamine, and vitamin B6. These nutrients are essential for iron absorption, blood clot formation, blood pressure control, immune health, and bone health. Tahini also contains lignans, which are antioxidants that can help prevent free radical damage in the body and may reduce the risk of certain diseases.
For those looking to gain weight, tahini can be a helpful addition to the diet. Incorporating a few tablespoons of tahini into your daily meals can effectively increase your calorie intake and promote healthy weight gain. However, it is important to note that tahini is high in omega-6 fatty acids, so it should be consumed in moderation and balanced with foods rich in omega-3 fatty acids.
Overall, tahini is a tasty and nutritious ingredient that can be easily incorporated into a plant-based diet to add flavor and health benefits.
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Olive oil
However, it is important to consume olive oil in moderation as part of a balanced diet. Excessive consumption of olive oil can contribute to weight gain and health issues such as heart disease, high cholesterol, insulin resistance, and type 2 diabetes.
Some people following a strict whole-food, plant-based diet may choose to avoid olive oil due to its processing and lack of fiber.
When it comes to cooking, olive oil has a low smoke point, making it unsuitable for high-temperature cooking. Virgin olive oil, which is unrefined, is a better option for low-heat culinary applications.
In conclusion, while olive oil is plant-based and offers some health benefits, it is not a whole food and should be consumed in moderation as part of a balanced diet.
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Frequently asked questions
High-calorie vegan foods that can help with weight gain include nuts and nut butters, avocados, quinoa, tahini, olive oil, dried fruit, legumes, sweet potatoes, smoothies, rice, and coconut oil.
To gain weight while on a plant-based diet, you should increase your caloric intake, focus on getting enough protein, and include healthy calorie-dense foods such as avocados, olive oil, nuts, and seeds. You should also eat meals and snacks frequently throughout the day to increase your overall calorie consumption.
The number of calories needed to gain weight varies from person to person. You can use a weight gain calculator or the Harris-Benedict equation to determine your basal metabolic rate (BMR) and then adjust for your activity level to find the number of calories you need to maintain your weight. To gain weight, you should consume a caloric surplus of 250 to 500 calories per day, which will result in gradual weight gain of about 0.5 to 1 pound per week.
