Tips to Gain Weight

Need to find out how to gain weight healthily? Save this advice from the registered dietitians with Challenge 22 for how to put on weight while eating a balanced plant-based diet.

While many of us are afraid of weight gain, people who were already thin before their transition to a vegan lifestyle may find that they are losing more weight than is healthy.

First of all, don’t panic! If you’ve recently transitioned to a plant-based diet and you’ve lost a few pounds, it’s important to keep track and see if you continue losing weight after the first month. If you find that your weight has stabilized, it’s possible that your new weight is more appropriate for your body.

If you continue to lose weight, or if you were underweight to begin with, try the following tips:

• Eat lots of small meals. Most vegan food is low in calories and is digested quickly. Multiple small meals will help you increase the amount of food you eat.
• Eat plenty of nuts in different forms. Make a habit of eating a couple of handfuls of various nuts each day. You can combine them with raisins and other dried fruit, put them in salads or hot dishes, or try nut spreads and butters on oatmeal, toast, or even in smoothies.
• Eat lots of tahini (we recommend the kind made from whole sesame seeds), peanut butter, avocados, and olive oil. If other members of your household are trying to maintain their weight, add a topping of these ingredients rich in healthy fats to your own personal servings.
• Exercise moderately. While exercise is usually considered to be helpful when you’re trying to lose weight, it can also help you gain weight, as it increases your appetite and helps build muscle mass.
• Don’t be tempted to base your diet on junk food. You may have heard this before: “Gaining weight is easy! Just eat lots of fries, processed non-dairy cheese, chips and candy.” It may be true that you can be less strict than others when it comes to eating junk food. However, even if junk food doesn’t make you gain weight, it can cause your diet to be unbalanced, increasing your risk of various diseases. You can treat yourself to your favorite junk food every once in a while, but do not make it the base of your daily menu.
• A fruit smoothie with soy milk can make a great breakfast or snack. Add nuts, chia seeds, or your favorite nut butter to add more calories.

Whether you’re trying to gain weight or if you want to lose weight healthily, it’s always a good idea to get support – seek a vegan dietitian or support group in your area, and remember to get daily support in your free plant-based Challenge group, too.