By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 22:05:29 PM.
Healthy foods‐including veggies, fruit, whole grains, nuts, seeds, and avocado—contain raw materials that either fuel the activity of your body cells, or help maintain, heal, or regenerate tissue (such as hair, skin, immune cells, and muscle). But we do not require an unlimited supply of these nutrients. The amount your body needs is largely based on your age, sex, height, ideal body weight, and physical activity level. A young, tall, active man with a higher ideal weight, for example, requires larger portions than an older, petite, sedentary woman.
You must increase your calorie intake to bulk up. It may seem challenging, as many vegan foods, such as fresh fruits and vegetables, are low in calories. However, if you add enough high-calorie vegan foods, such as beans, nuts, plant oils and soy products, and eat six to eight meals per day, you can find enough calories to fill your daily requirements. If you simply increase calories without exercise, however, you will gain fat. Bulking up the muscles requires strength training along with the increased calorie intake. An online calculator can help you determine how many calories you need to maintain your weight, depending on your age, gender, activity level, size and goals. To gain bulk, add another 250 to 500 healthy calories to this number.
Keep your grains in check. A healthy plant-based diet absolutely includes plenty of whole grains, but only about 5 – 8 servings per day, depending on your calorie needs. So, make sure you’re not overdoing cereals, breads, and grain servings throughout your day. Keep in mind that many people (and especially restaurants) can dish up four servings of pasta per portion, and dipping into the bread basket before meals can add a few extra servings of grains before you know it. A serving of grains is generally ½ cup cooked grains or pasta, or one slice of bread or a small tortilla.