How can vegetarians gain weight?

Question

Hello doctor,

I am a 26-year-old male. I would like to gain weight without any side effects. My height is 5 feet 4.5 inches, and my weight is 119 pounds. I am a vegetarian and I do not take eggs.

I am a software engineer, and my work does not involve much physical movement. Please suggest a suitable diet plan and exercise.

Thank you.

Answer 1

Hi,

It is very important to gain weight in a healthy way (for example, by gaining muscle and not fat). Both diet and exercise play a major role in this.

Diet:

Include a lot of protein in your diet through nuts, seeds, and sprouts. Protein drinks like Protinex are also helpful.

Instead of three major meals a day, take six to seven small meals. Take nuts, sprouts, raw vegetables, and fruits as mini meals.

Always start your day with a fruit.

Exercise:

Exercise every day. Concentrate more on strength training exercises like weight lifting. Start off with lighter weights and slowly progress to heavier weights to avoid muscle injury.

Include a whey protein drink as a pre- and post-workout meal to fuel your muscle growth.

Consult a dietician online for any modifications to your diet chart.

I hope this helps.

Kindly revert in case of further queries.

Thank you.