Gaining weight on a vegan diet need not be as difficult or complicated as its reputation suggests. The American Dietetic Association said in 2003 that properly planned vegan diets are nutritionally adequate for all stages of life and even provided health benefits in the treatment and prevention of certain diseases.
To gain weight on a vegan diet you need to make sure you are getting all the right nutrients. This may be difficult at first but mainly because it is a change from ones normal eating patterns and will require some adjustment.
Leave Time For Your Body To Catch Up
Remember that the body may take some time to adjust to the lower intakes of certain minerals and vitamins such as Vitamin D, Calcium and Iron but absorption will become more efficient over time.
Most people struggle initially to gain weight on a vegan diet because they are unsure of where to find the nutrients they need and were previously getting from meats and animal by-products. But the natural route is simple and effective too. Protein can largely be found in fruits, vegetables, nuts, and seeds of course, but the problem is eating enough everyday.
It is recommended that vegans eat three servings per day of a high-calcium food, such as fortified soy-milk, almonds, hazelnuts, as well as take a calcium supplement as necessary.
If It Works For World Class Atheletes…
This is why many athletes choose to supplement protein with hemp seeds, chia seed and dark leafy vegetables. Essential fats can be found in nuts, avocados, olive oil, coconuts and even seaweed and bee pollen. Veganism need not be a boring diet by any means, if you are prepared to branch out and explore different foods and ingredients.
If you are still unconvinced that it is possible to gain weight on a vegan diet then look no further than body-builder Wade Lightheart. Wade is not only a vegan but also conforms to a strict raw food diet.
If a body builder can consume enough vegan calories to get ripped then anyone can too! So get creative with your diet and explore different options until you find ones that work for you. The options of foodstuffs are increasing exponentially with the rise in popularity of Veganism, so now there are no more excuses for a boring and monotonous daily eating plan.