How Can I Best Gain Weight on a Vegetarian Diet?

Some vegetarians may be concerned that gaining weight may be difficult since they do not eat meat and meat is often high in protein and other nutrients important in helping to increase weight. However, vegetarians can also gain weight. Abstaining from your animal friends may take away a few culinary choices, but it will not prevent you from being able to get up to the weight you want to be.

Have a Snack

If you just sat down to a vegetarian meal and are still hungry, eat more. If after you have had seconds, you are still hungry, head to the refrigerator or pantry and make yourself a snack. As long as you are chewing enough and eating at a reasonable pace, and do not have a medical condition in which feeling hungry is a symptom, your body is perfectly capable of telling you when you simply need to eat more. When your body is telling you, feed it. Eat until you are no longer hungry. Now, this does not mean to completely stuff yourself like you do on Thanksgiving, but definitely eat until you are satisfied. If this means you need a meal and a snack, then you need a meal and a snack. Once you start eating enough, you will likely notice that your weight will start to get to a better place.

Talk to Your Healthcare Provider

The vegetarian diet lacks in certain nutrients due to vegetarians avoiding certain foods. So, go and get a physical and let your healthcare provider know that you are a vegetarian so that he or she can check to see if you have any deficiencies and so that he or she can ensure that you are getting enough protein. Vitamin B12 deficiency is quite common among vegetarians, so this is something that your doctor may want to check. If you are deficient in anything, your healthcare provider can help you in learning how to get enough of all of the nutrients you need within the dietary choices you make.

Take Advantage of Vegetable Fats

There are plenty of vegetarian-friendly foods that contain a good amount of healthy fats. Some good choices include avocados, nuts and seeds. You can add nuts and seeds to salads and pastas and avocado to sandwiches and other dishes. You can also take olive oil and add it to pretty much anything. It can be used as a bread dip, salad dressing, pasta sauce or brushed on your vegetables.

Resources

WebMD: Healthy Ways to Gain Weight