Best Vegetarian Diet For Weight Gain

Introduction

It is possible to gain weight on a vegetarian diet, although it can be tricky at times. Eating a vegetarian diet requires an understanding of serving sizes, food groups, and calorie counts. Weight gain requires a caloric surplus, meaning that a person must consume more calories than they burn. To gain weight on a vegetarian diet, a person must choose nutrient-rich foods and increase their daily calorie intake. This article will discuss the best vegetarian diet for weight gain.

Eat a Variety of Foods

To gain weight on a vegetarian diet, it is important to eat a variety of foods. A person should aim to eat a well-rounded diet that includes foods from each of the food groups. Non-vegetarian sources of protein, such as fish, eggs, and dairy, may be beneficial for weight gain. Vegetarian sources of protein, such as beans, lentils, nuts, and seeds, should also be included in the diet. It is important to choose nutrient-dense options, such as whole grains, fruits, and vegetables. Eating a variety of foods will help ensure that a person meets their nutrient needs.

Eat Enough Calories

To gain weight, a person must eat more calories than they burn. To determine how many calories a person should eat to gain weight, they should first calculate their basal metabolic rate (BMR). The BMR is the number of calories a person must eat to maintain their weight. To gain weight, a person should aim to eat 500–1,000 more calories than their BMR. It is important to note that weight gain should be done gradually and that a person should not increase their caloric intake too quickly.

Include Healthy Fats and Carbohydrates

For a vegetarian diet to be effective for weight gain, it is important to include healthy fats and carbohydrates. Healthy fats, such as avocados, nuts, and seeds, are a good source of calories and can help a person reach their calorie goals. Healthy carbohydrates, such as whole grains and starchy vegetables, should also be included in the diet. Eating a balanced diet with a variety of foods will ensure that a person meets their calorie and nutrient needs.

Eat Frequently

Eating frequently can help a person meet their caloric and nutrient needs. Eating smaller meals throughout the day can help a person reach their calorie goals without feeling overly full. Eating snacks between meals, such as nut and seed bars, fruit, and yogurt, can also help a person reach their calorie goals. Eating more frequent meals can also help a person meet their nutrient needs, as they will be consuming more of the vitamins and minerals they need.

Conclusion

It is possible to gain weight on a vegetarian diet. To do this, a person must eat a variety of foods, including non-vegetarian sources of protein, such as fish, eggs, and dairy. A person should also aim to eat 500–1,000 more calories than their basal metabolic rate. Healthy fats and carbohydrates, such as avocados, nuts, seeds, and whole grains, should be included in the diet. Eating frequently can also help a person reach their calorie and nutrient goals. With the right diet, a person can successfully gain weight on a vegetarian diet.