How You Gain Weight on a Plant-Based Diet?

It can be disheartening. You embrace a plant-based diet with the hopes of not only getting healthier but shedding a few pounds, and you are looking forward to slipping into your jeans a little more easily. Yet, for some inexplicable reason, a few days in, your step on the scale and the numbers are up. What’s with that? If you don’t want to finish up even worse off on your weight reduction journey when you start, you need to be aware of several typical blunders.

How Does a Plant-Based Diet Work?

Plant-based diets include vegetables, whole grains, legumes, fruits, nuts, seeds, and unsaturated oils. Fish and other shellfish, poultry, dairy items (such as eggs or cheese), and very tiny amounts of lean red meat are all part of the dietary pattern.

1. You continue to eat and prepare using oil.

It’s essential to eliminate oil if the scale isn’t moving or if you’re gaining weight on a vegan diet. Nutrient-dense foods are preferable to calorie-dense ones while trying to reduce weight. Nutrient-dense foods are high in nutrients but relatively low in calories.

Oils are nutrient-deficient and calorie-dense. Only one tablespoon of oil contains 120 calories and 14 grams of fat.

And even though it’s got lots of calories, oil doesn’t take up as much space in our stomachs as nutrient-dense whole plant foods, so our bodies have a harder time recognizing when we’re full. This leads to overeating and sometimes plant-based weight gain.

2. Ditch the artificial meat substitutes

There have been an increasing number of “like meat” foods on supermarket shelves. These may offer you the taste of meat, but they’re typically heavily processed and contain added sugars, fillers, binders, refined carbs, sodium, and GMO soy or isolated soy protein powder.

Instead of a plant-based chicken burger or mince, try traditional soy products such as tempeh or tofu. These will still offer you enough protein and micronutrients without the high-calorie intake. Want a burger? Make your own using whole foods!

3. Avoid vegan junk food.

Just because it’s labeled, vegan doesn’t mean it’s good for you! Sorry, that means you can’t consume ample vegan ice cream, biscuits, and French fries without the consequences.

Vegan junk food can be found in supermarkets and cafés, but they typically include the same amount of processed sugar, carbohydrates, and fats as their traditional counterparts. And as many, if not more, more calories, implying weight gain if consumed on a daily basis.

4. Toppings

It’s not uncommon for food toppings to increase calorie consumption. Suppose you suck low-calorie vegetables like kale and other salad greens in high-calorie Caesar dressing and add croutons. In that case, a bowl of low-calorie vegetables like kale and other salad greens can jump from a few dozen calories to a few hundred.

 If you add cream, chocolate sauce, and other sweet syrups to black coffee, you may easily increase the calorie count to 500 or more, which is equivalent to a full dinner.

5. Your portions are too big

Raw elements in healthy meals, such as vegetables, fruit, whole grains, nuts, seeds, and avocado, either fuel the activity of your body’s cells or assist maintain, repairing, or regenerating tissue (such as hair, skin, immune cells, and muscle). However, we don’t need an endless supply of these nutrients.

The majority of people are unable to lose weight because their nutritional consumption exceeds their requirements.

6. Make sure you get adequate protein.

Protein takes longer to digest than carbs, so it helps to keep you fuller for longer. Dividing your weight by two to figure out how much protein you need each day (in grams). If you weigh 150 pounds, strive to consume roughly 75 grams of protein every day.

7. You’re Not Getting Enough Important Nutrients

When you cut out animal products without careful planning in your diet, you could put yourself at risk of nutrient deficiencies. Nutrients like iron and B-12 are found readily in animal products but can be lacking in a vegan or vegetarian diet. 

Not enough iron and B-12 could cause fatigue and low energy levels, which can lead to less exercise and slower metabolism. Losing weight will be more challenging as a result.

8. Are you drinking smoothies?

Smoothies are an easy way to overshoot our daily calorie needs because of the disruption of fiber that happens in the process of making a smoothie a smoothie. This disruption of fiber impacts the satiety of the smoothie contents. You don’t get the same result as if you had eaten the vegetables and fruits whole. 


Diving into this way of eating for weight loss without guidance can make it very difficult to come out victorious, so seek out nutrition in Islamabadprofessional to help you manage any diet change! Make sure to keep these common reasons for gaining weight on a plant-based diet in mind.

Frequently Asked Questions (FAQs)
1- Do doctors recommend a plant-based diet?

Physicians should consider recommending a plant-based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity.

2- Are potatoes considered plant-based?

Plant-based diets can imply different things to different people. In general, it is a way of eating that promotes authentic, whole foods derived from plants, such as kale, spinach, tomatoes, cauliflower, potatoes, squash, and other vegetables Brown rice, oats, quinoa, barley, and other whole grains.

3- Why is olive oil not plant-based?

Olive oil is a highly processed, high-calorie, and low-nutrient fat. Even though it’s a little better for you than animal-based oils, it’s still not whole food; therefore, it’s not included in the whole-food plant-based diet.