Many high-calorie, nutrient-dense vegan foods can make weight gain easy and fast. By incorporating these foods into your meals and snacks, you can increase your calorie consumption and promote weight gain. A vegan diet is an excellent way to control weight – you just have to do it right. Many people assume that a vegan diet is a means to shed a few pounds, but this is not necessarily the case.
As with any other diet or lifestyle change, you need to eat a balanced diet and eat (or burn) fewer calories than you consume to lose weight. This means that if you eat a vegan diet but don’t follow the right portion sizes or don’t go for whole foods, you may still see unexpected weight on the scales. Another thing to consider is the fact that a vegan diet is pretty good for weight loss. By this I don’t mean a vegan junk food diet, but a whole food plant-based diet with an emphasis on green leafy vegetables, pulses and fruit, which is great for weight loss.
There are plenty of vegan junk foods in disguise in supermarkets and cafés, but unfortunately they often contain as much or more refined sugar, carbohydrates and fats than their conventional counterparts. I recommend incorporating plant-based proteins like tofu, beans or lentils into meals wherever possible, but also snacking on protein-rich foods like wheat crackers with peanut butter and a glass of soy milk, or supplementing meals with a vegan protein shake. Oils can offer many health benefits and add flavour to your vegan diet, but they can also be high in calories. To find out what might be hindering your vegan weight loss goals, INSIDER spoke to Hyman and other experts about the reasons why you might struggle to lose weight on a vegan diet plan.
Conversely, people are likely to eat more when food is served in larger portions on larger plates. Since you are not trying to “diet” on a vegan diet, you might enjoy not having to measure out portions. And the bottom line? If you choose to follow a vegan or vegetarian diet, proper meal planning and structuring is crucial to ensure that you are eating your meals in the right proportions for macronutrients, that you are getting all the vitamins your body needs, and that you are not overindulging in high-calorie plant-based foods. You should ask your doctor about food allergy tests to determine which foods you react to, she advises.
Even though most foods that fit into a vegan or vegetarian diet contain carbohydrates, they shouldn’t be the focus of every meal. You’ve probably heard of the raw vegan diet, the gluten-free vegan diet and a number of other plant-based diets. This multivitamin from Future Kind contains the nutrients vegans need most, which can be very useful when trying to adapt your vegan diet to your weight gain goals. A vegan diet is part of the vegan philosophy, which aims to eliminate the use of all animal products and avoid any exploitation of animals.
If you want to lose weight, you should pay attention to eating plant-based foods that are high in fat and sugar, and keep refined foods to a minimum.