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How to Gain Weight As a Vegetarian

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Eating a vegetarian diet usually means eating vegetables, fruits, and grains. Some vegetarians may also eat dairy products and eggs. Since there is no meat involved, a vegetarian diet causes you to initially lose weight, not gain. It is possible to learn how to gain weight as a vegetarian, though. Not all foods that are vegetarian are low in calories. For example, cheese and other dairy products are high in calories, as are nuts and seeds.

Steps

1. Increase the amount of carbohydrates you eat to gain weight as a vegetarian.
   • About 60 percent of your daily calories should be from carbohydrates.
   • Add a serving of grains, such as white rice or oatmeal, to each meal. Have a slice of toast or bread with your meal.
   • Try eating a pasta-based dish to help you get carbohydrates and gain weight. 
2. Consume enough protein in your meals to help you put on weight.
   • Aim to eat about 10 percent of your calories in protein.
   • Beans and nuts are quality sources of protein for a vegetarian diet, as are eggs. Try adding 1/2 cup (71 g) of blacks beans to a serving of rice. You can also mash the beans into a baked potato. If you eat eggs, top rice and greens with a poached or fried egg.
   • Low-fat strained yogurt is another good source of vegetarian protein if you eat dairy. Try a serving of yogurt alongside a bowl of cereal in the morning.
3. Add snacks to your daily routine as a vegetarian.
   • Try drinking a smoothie made with soy milk, peanut or almond butter, and a handful of frozen fruit.
   • A handful of nuts, such as almonds or walnuts, between meals is a great source of protein and healthy fats. Nuts contain polyunsaturated and monounsaturated fats, which are considered heart healthy in moderation. Some nuts, such as walnuts, are also high in omega-3 fatty acids, which are needed for brain and eye health.
4. Eat a small amount of healthy fat everyday.
   • Fat has 9 calories per gram, which is more than twice amount of calories found in 1 gram of protein or carbohydrates.
   • Olive oil and vegetable oils such as canola or safflower oils are low in saturated fats but high in monounsaturated and polyunsaturated fats.
   • Avocados, seeds, and nuts are other good sources of healthy fats for a vegetarian diet.
   • Eat a small, 1-ounce (28-g) serving of cheese daily to help put on weight.
5. Avoid drinking with your meal. The liquid will fill you up and prevent you from eating the calories you need. Have a glass of water half an hour before your meals so that there is time for the water to pass through your stomach.
6. Choose calorie- and nutrient-dense foods over non-nutritious calorie-dense foods or foods low in calories.
   • For example, eat raisins instead of grapes to get more calories. Avoid grape juice, which is high in sugar but low in other nutrients.

Warnings

• Consult your doctor or nutritionist before making any changes to your diet or attempting to gain weight.
• Although junk foods such as soda, chips, and candy are high in calories and are usually vegetarian, eating them to put on weight is usually not a good idea. They are high in sugar and fat and low in beneficial nutrients.

Things You'll Need

• Nuts
• Beans
• Egg (optional)
• Yogurt (optional)
• Greens
• Soy milk or other non-dairy milk
• Nut butter
• Fruit such as berries
• Olive or other vegetable oil
• Grain products such as rice, oatmeal, or bread
• Avocados
• Seeds, such as flax seeds or sunflower seeds
• Raisins

Related wikiHows

• How to Find Sources of Iron for Vegetarians
• How to Be a Quasi Vegetarian
• How to Be a Good Vegetarian Guest
• How to Stock Your Refrigerator for a Vegetarian Diet

Sources and Citations

• http://www.webmd.com/diet/features/healthy-ways-to-gain-weight
• http://www.gainingweight.info/how-to-gain-weight-on-a-vegetarian-diet/
• http://www.healthhype.com/vegetarian-weight-gain-diet-tips.html
• http://www.vegfamily.com/dietician/1004c.htm

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