Many vegetarians ask me if they can also gain weight as a vegetarian. The answer is of course: Yes! Nevertheless, as a vegetarian you have to pay attention to a few things in order to gain weight effectively. The best way to feed yourself meatless is in this article.
Gaining weight as vegetarian – the basics
If you want to gain weight, it does not matter if you’re an omnivore, vegan, vegetarian or whatever. The basis is always a positive calorie balance.
I also recommend anyone who wants to gain weight to build muscle. As a result, the calorie surplus builds not only fat but also muscle mass.
Not only is it healthier, it also looks much better
So much for the basics. Up to this point, growing as a vegetarian does not differ at all from other diets.
Vegetarian foods for weight gaining
You already know that you should eat calorie-dense foods.
However, vegetarians will lose some food for you. Calorie-dense foods like sausages, steaks and meat in general will of course go away for you. Also fish is not an option.
Also some cheeses fall away for you, because they contain animal rennet. However, that does not bother many vegetarians.
These vegetarian foods are good for growing:
- Cheese (without animal lab)
- Whole wheat toast
- dried fruit
Of course, you should also eat green leafy vegetables, other vegetables and fresh fruit. While growing, your focus should be on foods that are high in calories.
It is also important to always cover your nutrients optimally. Always make sure to eat enough macro, and micronutrients.
Do you have disadvantages as a vegetarian?
As a vegetarian, fish and meat are eliminated as food. Although the consumption of animal foods is not always healthy, they contain plenty of nutrients.
In meat you will find a lot
- Vitamin B12
- as well as other vitamins and minerals
The fish looks similar. It also contains valuable Omega 3 fatty acids.
But here’s the good news: As you may already know, you can find all the nutrients in vegetarian foods.
Of course, as a vegetarian you have to be more careful to cover your nutrients and get your calories.
But if you’re well-informed and eat unprocessed, natural foods, you can easily cover everything.
Even vegans can cover almost everything vegetable. Only vitamin B12 must be supplied by dietary supplements.
So you can definitely say that as a vegetarian, you have little drawbacks in gaining weight. But these are really manageable.
Gaining weight as a vegetarian – The Conclusion
If you want to gain weight as a vegetarian, that is easily possible. You just have to be careful to reach your calorie surplus every day.
With additional strength training you will also build muscle. Even women should do strength training if they want to get a curvier body.
With varied, fresh foods, the vegetarian diet is also still healthy.