If you are looking for a vegetarian diet plan for weight loss, you have come to the right place. This 7-day Indian vegetarian diet plan is simple, easy to follow and healthy, packed with all the required nutrients. This article explains how weight loss works, the benefits of a vegetarian diet, a sample vegetarian diet plan, and experts tips to help you follow it.
The Science Behind Weight Loss
Your diet contributes to about 75% of weight loss. Hence, it is important to pay attention to your foods every day and your calorie intake. By eating lesser calories than you burn, you can lose excess weight and eventually maintain your ideal weight. A vegetarian diet is effective in faster weight loss, especially when combined with physical activity.
Note: It is always advisable to consult an expert before starting a new fitness regimen.
What Is A Vegetarian Diet?
A vegetarian diet includes plant-based foods and food products with a restriction on consuming an animal or animal-derived products. It is a healthy lifestyle choice, which also helps in reducing your carbon footprint, a step towards protecting the environment.
There are different types of vegetarian diets: lacto-ovo-vegetarian, Lacto-vegetarian, ovo-vegetarian and vegan, classified according to the food products suggested by each diet.
Must Read: What Should A Vegetarian Eat To Lose Weight?
Benefits Of A Vegetarian Diet For Weight Loss
Some of the benefits of a vegetarian diet plan include:
Relatively More Effective:
Studies show that a vegetarian diet is far more effective and requires lesser effort at shedding extra kilos when compared to non-vegetarian diets.
- Naturally Low In Calories:
Plant-based food products are naturally less in calories than animal products such as meat, poultry or seafood.
A vegetarian diet comprises fibre-rich foods and consuming meals high in soluble fibre keeps you satiated for longer, maximising your weight loss.
Largely, those who eat vegetarian foods are slimmer and have lesser body fat than those who consume animal or animal-derived products.
- Improved Digestion:
Fibre-rich foods positively impact digestive health by improving your bowel movement, essential for losing weight.
Reduces Belly Fat:
The high fibre in the vegetarian diet also helps in reducing stubborn belly fat.
Essential Nutrition In A Vegetarian Diet
A balanced diet is crucial to be healthy. This becomes even more important when you are on a diet plan for weight loss. A nutrient-rich vegetarian diet should contain the following nutrients in optimal quantities:
Contrary to popular opinion, there are plenty of options in the vegetarian diet plan that will fulfil your protein requirements. These foods include nuts, seeds, legumes, tofu, quinoa, rice, grains and more.
Iron helps in the healthy functioning of the red blood cells and keeps us energised. Good plant-based sources of iron include chickpeas, lentils, sprouted beans, dried apricots, dates, and green leafy vegetables.
Vegetarian foods have a good amount of omega-3 necessary for your brain and heart health. Some rich sources of Omega-3 include flax seeds, chia seeds and flaxseed oil.
Vegetarians can get their share of Vitamin B12 from dairy products, eggs, soymilk and cereals. [R1] [RS2]
Vegetarian Diet Food List
Vegetables And Fruits:
Include high-fibre vegetables such as cauliflower, zucchini, mushrooms, broccoli, bell peppers, capsicum, spinach, tomatoes and more. Fresh and seasonal fruits such as berries, bananas, apples, pears, citrus, kiwi are highly beneficial.
Lentils, kidney beans, soybeans, black beans, and chickpeas are some legume options to meet your protein requirements.
Healthy grains include quinoa, brown rice, farro, millet, and couscous.
There are plenty of lean protein sources in a vegetarian diet, such as edamame, avocado, tofu, tempeh, legumes, nuts, seeds, nut butter, Greek yoghurt, milk.
Include healthy fats through olive oil, coconut oil, nut butter, cheese, etc.
Water is the healthiest no-calorie beverage, but you can also include tea, coffee, coconut water, fruit-infused water to diversify.
Nuts And Seeds:
Almonds, walnuts, chia seeds, flax seeds etc.,
Herbs And Spices:
Herbs and spices such as cinnamon, cardamom powder, etc. are flavoursome and aid in weight loss.
Foods To Avoid In A Vegetarian Diet To Lose Weight
- Avoid refined carbs such as white bread, pasta, bagel, etc. as much as you can.
- Sugary foods and beverages such as sodas, candies, pastries, cookies, energy drinks, etc. have no nutritional value.
- Highly processed or packaged foods such as ice creams, meal replacements and frozen foods.
7-Day Indian Vegetarian Diet Chart For Weight Loss
Here is a sample 7-day Indian vegetarian diet plan to consume 1,200-1,500 calories a day:
Breakfast: Lemon detox water, around one cup of oatmeal cooked in water topped with some honey and cut fruits like apples or raspberries.
Lunch: Vegetable salad bowl made from baby spinach, cucumber, cherry tomatoes, olive oil dressing and one cup of green tea.
Dinner: Vegetable wrap with slices of tofu.
Breakfast: One cup of peas poha and one cup of coffee without sugar.
Lunch: One cup of mixed vegetable curry with ½ a cup of brown rice.
Dinner: One cup of broccoli soup with one toasted multi-grain bread.
Breakfast: Lemon honey detox water, fruit smoothie with one peanut butter toast.
Lunch: Quinoa vegetable bowl along with one cup of coffee in almond milk. Add little sugar.
Dinner: Yellow lentil dal with 3/4 cup of brown rice and salad.
Breakfast: Lemon detox water, two multi-grain rotis stuffed with vegetables and one cup of curd. Finish it off with a tiny cup of green tea.
Lunch: An Indian burrito bowl full of vegetables and brown rice along with the homemade mint-basil sauce.
Dinner: Low-fat paneer curry with two multi-grain rotis and salad.
Breakfast: Lemon detox water, oatmeal made in water and little unsweetened almond milk topped with chia seeds and cinnamon.
Lunch: One cup of tofu curry with two multi-grain rotis or 3/4 cup of brown rice, curd and green salad.
Dinner: Vegetable multi-grain wrap made of cottage cheese, mint chutney and vegetables, and one cup of chamomile tea.
Breakfast: Chia seed water, two multi-grain idlis with homemade coconut and mint chutney and one cup of rasam.
Lunch: Vegetable sambar with one cup of brown rice and salad and one cup of buttermilk.
Dinner: Lauki sabzi and one cup of lentil soup without tadka, two multi-grain rotis and salad.
Breakfast: Cinnamon detox water, besan chila with mint and garlic chutney and one medium apple.
Lunch: Chickpea and spinach curry with one cup of brown rice, curd and salad.
Dinner: Mixed vegetable soup and one whole-grain toast.
Top 5 Expert Tips To Follow While On A Vegetarian Diet For Weight Loss
Read Nutrition Labels:
Read food labels carefully, especially the serving sizes and ingredients.
Eat Small, Frequent Meals:
Instead of having three full meals, you can have five smaller meals at regular intervals to keep hunger pangs away. By eating in controlled portions, you will reduce overall calorie consumption and avoid overeating.
Two Simple Rules:
Don’t skip breakfast and have a wholesome meal as this prevents you from binging on snacks or overeating other meals during the day. Also, have an early, light dinner. Most people have a slow metabolism at night and eating your dinner at least two hours before going to sleep helps a great deal.
Include Fibre-Rich Foods:
Opt for high-fibre vegetables, fruits and grains that promote fullness and keep you satiated for long. Foods rich in protein and complex carbs and unprocessed foods boost fullness while regulating your hunger hormone ghrelin aiding weight loss.
Stay hydrated throughout the day to eliminate toxins from the body while curbing frequent hunger pangs.
Must Read: High Protein Diet For Weight Loss
Following a vegetarian diet is a great way to lose weight and maintain it but remember that not all vegetarian foods are low in calories or healthy. It is important to stay consistent, keep away from high-calorie foods and follow the recommended tips to see visible and faster results. Consult an expert for supervision.
If you are looking for a diet plan to suit your taste and cultural preferences, visit Oliva Skin & Hair Clinic. Experts at Oliva specialise in offering customised meal plans based on your habits, cultural preferences and lifestyle for safe and sustainable fat loss.