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3 Vegan Foods That Will Help You Maintain Your Weight

vegan diet weight gain

While some go vegan to stop eating animal products and reap the health benefits, others hesitate because they’re afraid of losing too much weight. If you’re slim and concerned that going vegan will make you too thin, check out these three nourishing foods to eat more of that will help to maintain your weight.


More: The One Reason Black Beans Are The Healthiest Vegan Food On Earth

There are some who go on a vegan diet and gain weight, then there are some who live the vegan lifestyle and unintendedly lose weight. Ironically, these are the folks that find themselves at a complete loss of foods to eat to help them maintain both their health and their weight.

Vegan Diet Is Best For Losing Weight

A study conducted by the University of South Carolina’s Arnold School of Public Health and published in The International Journal of Applied and Basic Nutritional Sciences showed a strict vegan diet is more effective for losing weight than a vegetarian diet or those that include fish or red meat.

But What If You Don’t Have The Weight To Lose?

Naturally giving up animal products and removing the high fat that comes from these foods is one major reason people who go on vegan diets tend to loses weight. But what if you’re already slim and you want to keep some of your weight on? What vegan foods should your eat more of?

You can maintain your weight on a vegan diet and reap the health benefits without fear of being too slim. Another major plus of vegan lifestyle is being able to eat more frequently. Generally, a vegan needs to eat a higher volume of food in day to maintain their weight. Whether you choose to eat a raw vegan diet or are raw until four, you need to bulk up on foods that help you maintain your weight.

More: 4 Major Reasons You’re Gaining Weight On Your Vegan Diet


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One food that is really satisfying for vegans who are grain and gluten sensitive is the potato. Whether it’s white or sweet, the potato can be a filling and nourishing part of your daily intake. What is more, potatoes are a good portable food and easy to prep ahead of time. Particularly, sweet potatoes are known for their high beta-carotene content and nerve calming abilities, while white potatoes are a an anti-viral food that boasts levels of the amino acid l-lysine. What is more, potatoes are calorically dense, while still low in fat, which makes them a welcome addition to the vegan plate. Eating more potatoes every day will certainly help any vegan to maintain their weight and energy.


If you’re looking for caloric density look no further than the date. Dates are not only sweet, they’re a nutritionally significant source of nourishment and calories in the vegan diet. Known as nature’s candy with a flavor similar to toffee, the date can be eaten on its own, added to smoothies, ground into a paste, or made into a nourishing date milk. Dates are an excellent source of iron, calcium, manganese, copper, and potassium and vitamins such as A & B-complex. More importantly, dates are a reliable source of calcium, known to help build bone and muscle strength. Dates are a great source of nourishment for athletes working to improve physical endurance, agility, and stamina.


If bananas can grow a 300 lb. gorilla, they can certainly help a vegan maintain your weight. The trick is to eat enough of them. Bananas are highly nourishing as well as high in potassium and contain adequate protein to hold up your daily diet. What is more, bananas are an anti-viral food, which means they are protective against viral issues, hydrating and a stable source of vitamins C and B6 as well as minerals like copper, and manganese. Because bananas are 75% water, they’re an excellent source of electrolyte replenishment.

More: How To Make Vegan White Baby Carrot Fries

It’s All About Volume

The trick to helping you keep your weight up on a vegan diet, particularly if you are training, is to eat more calorically dense vegan foods daily. Eating one banana a day, or one sweet potato or a couple of dates will not help you to maintain your current weight. It is perfectly ok to increase the amount of these foods. Potatoes, dates and bananas need to become staples in your daily diet. Begin by eating two to three bananas for breakfast, and eating a sweet potato or two for lunch, and then incorporating white potatoes into your evening meal. For a sweet and nourishing pick-me-up whip up some date milk or add it to a smoothie for a quick dose calories and nourishment throughout the day. Another great way to help maintain your weight is to add higher amounts of seeds nuts and nut butters to your daily intake.

As always work with your practitioner or Naturopath and consult with a Holistic Nutrition Practitioner to collaborate on a diet that’s right for you.