Hey all, I've been eating mostly a vegan diet for about a year now (though once in a while I have chicken, fish, dairy, eggs), and one thing that has been challenging for me is maintaining a healthy weight. I have the opposite problem from most people-I tend to be underweight. I was reluctant for a while to go into this sort of diet for that reason, but after reading TKD, I knew that I could eating filling, plant based foods. I'm sure I still can, but it's so easy to lose weight with this diet! I just think I have to be conscious and make an effort to eat the more filling foods/meals. Does anyone have any tips on what to do/eat to make this easier-and in a healthy way? Sometimes I feel a beans and rice dish doesnt cut it for me, and I still feel hungry. But  I don't want to eat too many nuts, or too much seitan, etc. if it's not healthy!

are you eating enough protein? you have to make sure you eat protein with every meal. tofu is great and very healthy.

I would personally probably not eat too much of the faux meats because they are so processed.  I think that you should eat more nuts/ nut butters.  Nuts are not bad for you, but they can be fattening in large quantities, but you don't have that problem!  You can try using more good oils when cooking and little things like that.  Adding seeds as well as hemp and flax seeds will add extra good fat to your diet as well.  Maybe if you do some light weight-lifting that will build muscle and add a little weight.  Just some ideas!  Good luck!

E. Brucia,

Do you know how to find your BMI? Body Mass Index is the measurement of what you should weight compared to your height. The internet has many charts. Maybe you are not underweight according to the chart. Check it to be sure, it is common to look too thin but still be in the normal range (that is what happened to me). Now I can accept myself as I am without trying to change.

Justin

Thanks everyone for your help! Catconsrv, I will take ur advice abut the oils and seeds! Justin, thanks for your tip. I definitely am underweight. I'm nearly 5'4 and last time I checked, which was in late August, I was just under 100 pounds. =(

TKD says: "And while the Kind Diet is amazing for losing weight, don't think you can't keep your curves or build muscle on a plant-based regime. If you're looking to gain weight, simply eat a balanced diet and give yourself permission to really enjoy flour products like bread and noodles; oils, tahini, and nut butters; and tempeh, seitan, and hearty bean dishes." pg 140

Hey! I took the liberty of looking up your BMI on a chart, according to which you are definitely underweight, but I was just wondering if you've always been in that range? I am 5'6" and 110lbs and have been for years, which puts my BMI just 0.6 points higher than yours, but I've never really considered myself "underweight" as such. The BMI is not really the best scale for figuring out this stuff, and if you've always been approximately the weight you are now, it's probably just where you fall naturally. You don't really have to fight it unless you really don't want to be so slim! :) But then again, if you've been losing weight consistently, well...

I have the same problem and have to be aware of getting enough in me and not getting too thin - what I find is helpful is nut butters and tahini and advocados - good fats.  I had to stop eating soy and wheat 6 months ago so had a drop, but in adding those other things I have been able to come up a little bit and keep it on -

I have the same problem! I just went vegan a month ago, and had been struggling already to gain weight already prior to switching to veganism. I'm still breastfeeding my daughter, so that is taking calories from me also. I've been trying to eat a lot of avocados!

Hi hi,

I have totally the same problem.  I didn't mind it too much myself but people were always going on at me so I wanted to gain! I switched from having cereal and soy milk for breakfast to wholemeal toast with peanut butter and a glass of OJ.  It's like a 500 calorie start to the day!  That really helped me.

Also, I often make the fruit crumble in TKD and have it about an hour after lunch and dinner.  It's a good way of getting in extra calories and it's still super healthy.  I change what fruit and nuts I use to make it different so I don't get bored.

Do you exercise a lot?  Maybe you could switch from something like running to something like yoga a couple of times a week to lessen the cardio?

Hugs xx

The social norm these days is for everyone to be somewhat overweight and thus people regard a healthy weight as looking too skinny. If you have a light frame or you are an althete the BMI guidelines may not be accurate for you.

Assuming you are eating when you are hungry and you are not experiencing any medical issues such vulnerability to infection or loss of menstration you are probably not at risk as your BMI is only mildly underweight.

If you are concerned you can get detailed body composition and bone density tests which are more accurate than BMI.

Adding healthy fats to your diet is a good idea as you want to make sure you are getting enough omega-3s.

Mark Osborne - www.veganhealthandfitness.com

Its overall calories that count, you dont even need to focus on the calorie dense foods such as nuts, seeds or protein rich vegan foods such as tofu etc. Although these are obviously easier to put on weight as there calorie dense.

If you are having trouble maintaining your weight then a online calorie counter/tracker such as fitday.com can help see how much calories your getting. From there you can up your food intake.

http://www.amlaberry.co.uk

I will gladly give you my extra 10 that seems to be so in love with me!!!

I eat at least half an avocado a day, sometimes a whole one. That is the best way I've found to stay at a healthy weight with plenty of energy and emotional balance.