Vegetarian Diet for Weight Loss + Weekly Diet Plan to Lose Weight

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If you are obese, and looking to shed excess calories from the body, then adopt a Vegetarian diet for weight loss. This is the first step you need to take towards weight management. A Vegetarian diet basically comprises of whole grains, fruits, vegetables, seeds, legumes, and nuts. Inclusion of all these foods provide the necessary nutrition to your body. This diet is preferred than a non-vegetarian diet because of high micronutrients, fiber, and useful plant compounds. It is lower in fat, calories, protein, and easily digestible when compared to animal foods. In this article, we will know more about a well-balanced vegetarian diet, and its benefits in weight loss.

Benefits of Vegetarian Diet For Weight Loss

Following are the ways in which a vegetarian diet helps a person to accomplish his weight loss goals.

1. Low In Calories

One of the key benefits of eating a vegetarian diet is that the diet has low amounts of calories. Unlike calorie dense animal products, most of the calories in this diet comes from plant-based foods such as fruits, whole grains, vegetables. These foods fulfill your nutritional requirements, without providing excess calories to your body. This makes it ideal for people who are on a weight loss goal.

2. Low In Cholesterol, and Saturated Fat

Plant-based proteins, are mostly comprised of healthy fats, and have very low amounts of unhealthy fats such as trans-fat, saturated, and cholesterol. This feature of vegetarian diet makes it beneficial for obesity, and diseases caused due to it like diabetes, heart disease etc.

3. Keeps You Full

Incessant munching on foods increases calorie value in the body. As Vegetarian diet is high in dietary fiber, it digests slowly in the body, and gives you a feeling of fullness. This helps in keeping your appetite under control.

4. Improves Digestion

High amounts of fiber aids in digestion, and weight reduction. Furthermore, plant-based products improve helpful gut bacteria such as “E. rectale”, “Roseburia, and “Ruminococcus” that boosts digestion, and lowers pathogens in the body.

5. Regulates Blood Glucose

Fruits, nuts, vegetables, and whole grains, have high dietary fiber, minerals, and vitamins, and low saturated fat. Including them in your diet ensures improved blood regulation, insulin sensitivity, and better weight management.

List Of Vegetarian Foods To Lose Weight

A plant-based diet is a well-balanced diet that has adequate amounts of all essential nutrients required by a person on a daily basis.

a. Best Sources Of Protein

Legumes: Black beans, Kidney beans, Pulses, Chickpea, Black-eyed peas, peas, Tofu, Soybean

Dairy Products: Almond or Peanut Butter, Cottage cheese, Greek yogurt or homemade curd, Soy milk, and Whole milk.

Whole Grains: Brown rice, wheat, quinoa, ragi, oats, maize, and barley.

b. Sources of Vitamins, and Minerals

Vegetables: Broccoli, spinach, cauliflower, beetroot, carrot, cabbage, kale, cucumber, eggplant, tomato, turnip, radish, onion, fennel, celery, bottle gourd, bitter gourd, yam, and chard.

Fruits: Apple, orange, mango, pineapple, tangerine, grapes, peach, pear, apricot, guava, pomegranate, litchi, papaya, avocado, banana, grapefruit, watermelon, and muskmelon.

c. Sources of Healthy Fats

Nuts, and seeds: Pistachios, cashew nuts, Almonds, pine nuts, walnuts, hazelnuts, chia seeds, flax seeds, melon seeds, pumpkin seeds, sunflower seeds.

Beverages: Water, coconut water, butter milk, green tea, fruit juice, vegetable juice, fenugreek seed water, black coffee, lime water, lemon and honey infused water, and detox water.

d. Sources of Flavor

Spices, and Herbs: Ginger, garlic, chili, fenugreek, coriander powder, cumin, oregano, cilantro, fennel seeds, basil leaves, pepper, turmeric, cloves, chili flakes, cinnamon, cardamom, and nigella seeds.

e. Which Foods To Avoid

  • Fried foods, Junk Foods, Frozen foods, Sugary foods, Salty foods
  • Ready-to-eat foods or packaged foods such as noodles, chapati, curries, vegetable juice, fruit drinks, and juice, packaged buttermilk, milk shakes, health drinks, peanut milk, almond milk, etc.
  • Foods made with Refined flour such as croissants, pastry, cookies, biscuits, etc.

Vegetarian Meal Plan To Reduce Excess Weight

We have made a diet chart that you should adhere for three weeks to see gradual, and visible weight loss. This one-week diet plan focusses on inclusion on healthy foods that provides you sufficient daily nutrition, and fixed number of daily calories.

Monday

Max calorie consumption is 1800 Calories

Early Morning at 7 am: Mix 1 tsp of honey and 2 tsp of lemon in warm water and drink on an empty stomach

Breakfast at 7:45 am: Eat one cup of oatmeal, with powdered flaxseeds and one banana

Mid-Morning at 10:00 am: One cup of freshly prepared watermelon and 4 almonds

Lunch at 12:30 pm: A bowl of freshly prepared salad that includes cucumber, and tomato. In the meal you can eat a bowl of brown rice or 2 chapatis with some grilled tofu, spinach, and onions. Follow it by a glass of buttermilk.

Snack at 3:30 pm: One cup of green tea and a multigrain biscuit

Dinner at 6:30 pm: A salad of beetroot, and carrot. In meal you can eat two whole-wheat breads with one cup of legumes. Follow it by one cup of warm milk before sleep.


Tuesday

Max calorie consumption is 1500 Calories

Early Morning at 7 am: Add a teaspoon of ACV (apple cider vinegar) in one cup of water and drink it on an empty stomach

Breakfast at 7:45 am: A cup of black coffee, or green tea with multigrain toast and avocado

Mid-Morning at 10:00 am: One cup of watermelon

Lunch at 12:30 pm: Small bowl of spinach brown rice, and half cup of legumes. Follow it by a glass of buttermilk.

Snack at 3:30 pm: A cup of freshly prepared fruit juice with no added sugar

Dinner at 6:30 pm: A bowl of salad prepared with tofu and kale. Follow it by one cup of warm milk before sleep.


Wednesday

Max calorie consumption is 1200 Calories

Early Morning at 7 am: Mix 1 tsp of honey and 2 tsp of lemon in warm water and drink on an empty stomach

Breakfast at 7:45 am: A smoothie prepared with banana, milk, chia seeds and strawberry

Mid-Morning at 10:00 am: One fruit, and a cup of green tea

Lunch at 12:30 pm: Vegetable salad + one cup of yogurt. Follow it by a glass of buttermilk.

Snack at 3:30 pm: One cup of green tea, and a bowl of unsalted, and butter free popcorns

Dinner at 6:30 pm: One cup of legumes, beetroot, and cucumber. Follow it by one cup of warm milk before sleep.


Thursday

Max calorie consumption is 1200 Calories

Early Morning at 7 am: Mix 1 tsp of honey and 2 tsp of lemon in warm water and drink on an empty stomach

Breakfast at 7:45 am: A cup of muesli, with milk. Add to it a handful of blueberries, chia seeds and a teaspoon of honey.

Mid-Morning at 10:00 am: One fruit, and a cup of green tea

Lunch at 12:30 pm: A bowl of freshly prepared salad that includes broccoli, tomato, sweet corns, cucumber, mushroom with olive oil dressing. Follow it by a glass of buttermilk.

Snack at 3:30 pm: a handful of unsalted pistachios with a cup of green tea

Dinner at 6:30 pm: Vegetable soup, and one garlic multigrain bread. Follow it by one cup of warm milk before sleep.


Friday

Max calorie consumption is 1500 Calories

Early Morning at 7 am: 1 glass of wheatgrass juice on an empty stomach

Breakfast at 7:45 am: One cup of multigrain flakes, with almonds, almonds, strawberries, apple, and dates.

Mid-Morning at 10:00 am: A cup of lime juice, pineapple and a pinch of black salt.

Lunch at 12:30 pm: A salad of boiled black beans, cucumber, and baby spinach with a little olive oil dressing with a cup of yogurt

Snack at 3:30 pm: One cup of green tea and a multigrain biscuit

Dinner at 6:30 pm: A meal that includes boiled lentils, and stir-fried veggies. Follow it by a cup of luke-warm milk before bed


Saturday

Max calorie consumption is 2000 Calories

Early Morning at 7 am: 15 ml of wheatgrass juice on an empty stomach

Breakfast at 7:45 am: A cup of green tea, and one bowl of oatmeal

Mid-Morning at 10:00 am: One cup of muskmelon

Lunch at 12:30 pm: A bowl of boiled lentils, and sautéed veggies each. Follow it by a glass of buttermilk.

Snack at 3:30 pm: Two or three baked potatoes, and yogurt dip

Dinner at 6:30 pm: Chocolate mousse, and a half cup of mushroom risotto


Sunday

Max calorie consumption is 1500 Calories

Early Morning at 7 am: Mix 1 tsp of honey and 2 tsp of lemon in warm water and drink on an empty stomach

Breakfast at 7:45 am: one bowl of oatmeal, one banana and 4 almonds

Mid-Morning at 10:00 am: One cup green tea

Lunch at 12:30 pm: 2 lettuce, and cottage cheese wraps. Follow it by a glass of buttermilk.

Snack at 3:30 pm: One cup green tea, and a handful of pistachios

Dinner at 6:30 pm: One cup of boiled spinach, corn salad, and black beans. Follow it with a cup of luke-warm milk before bed


Frequently Asked Questions

1. How much time does it take to bring down my weight to healthy levels?

For any health goal to accomplish, needs patience, and consistency. To get gradual, and safe weight reduction, you need to stick around to the above meal plan or any other healthy vegetarian diet plan for at least three to four weeks.

This is a general timeframe for an average person with no severe ailments. However, the timeframe to see visible results also depends on your present medical condition, genetics, workout, and lifestyle. To get best results, ensure you include proper workout and stress management techniques in your lifestyle.

2. Does a vegetarian diet meet the daily goals of protein?

It is true that eggs, and meat are considered to be the best sources of protein that are absent in a vegetarian diet. However, an average person requires one-gram protein per body weight for proper functioning, and development of the body. Inclusion of grains, nuts and legumes, is sufficient to meet the daily protein requirement in a person.

3. How healthy is vegetarian diet in the long run?

A vegetarian diet is a wholesome balanced diet with low amounts of unhealthy fats, and cholesterol. High amounts of dietary fiber, keeps the metabolism up and relieves from digestive issues. Due to these reasons, there are lesser chances for a vegetarian to suffer from heart risks, diabetes, obesity and other chronic ailments. Vegetarians are seen to be healthier, energetic, calmer and enjoy long life than non-vegetarians in the long run.

4. Is it true that a vegetarian diet causes nutritional deficiencies?

No. We have seen above that a vegetarian diet is a complete source of necessary daily nutrition. Improper food choices, or inclination to only specific nutrient can cause lack of nutrition (ignored) in the body. To stay healthy, and well-nourished, you should include the right proportions of foods that provides a balanced nutrition to your body.

5. How does a vegetarian differ from a vegan diet?

There is difference in both these diets, as a vegan doesn’t consume any animal products, whereas a vegetarian consumes specific body friendly animal-products like dairy items, and honey.

Conclusion

There are so many benefits of following a vegetarian diet for weight loss. Being low in fat, cholesterol and calories, it is beneficial for your overall health including weight loss. In addition to this diet, a good sleep, regular exercise, and stress management is also needed to see good results. By being consistent, and patient in your efforts, you will soon own a fit and healthy body.

Hope you liked this article. Please share it with your family, and friends on social media. If you have any queries then do write to us. We would be happy to solve them at the earliest.

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