Healthy Indian Vegetarian Diet Plan – Obesity has become a pandemic due to the modern sedentary lifestyle. Read this blog to know the Indian vegetarian diet plan for 7 days for weight loss.
Everyone who is thinking of starting a weight loss journey following a vegetarian diet has this one question: “Considering how important proteins are in weight loss, can we have enough protein to follow a vegetarian diet” and we are sure you have the same question. Being a vegetarian, if you are looking for a perfect diet plan for weight loss, then you are in the right place. This article has the effective 7-day vegetarian diet plan for weight loss without compromising your taste and appetite.
Healthy Indian Vegetarian Diet Plan
Before diving into the Indian vegetarian diet plan for weight loss, let’s look at the types of vegetarian diets,
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Here we will see an Indian vegetarian diet plan for weight loss based on the type of Lacto-Vegetarian diet. We designed this type of diet as most vegetarians do not like their diet without dairy products. We believe that the best Indian diet would not only help you achieve your weight loss goals, but also rejuvenates your soul.
Carbohydrates should be present in your vegetarian diet plan for weight loss, since they are the main suppliers of energy to your body. But when choosing a diet plan for weight loss, you should ignore high glycemic foods such as bread, pizza and sugar because they can make you gain weight. So, if you are trying to reduce belly fat or slim down your waist, the type of carbohydrates you add to your diet matters a lot.
Go for nutrient-dense complex carbohydrates that can make you feel full for a longer time. Some of the complex carbohydrates that help with weight loss are:
For anyone trying to lose weight, proteins are the most important nutrients in vegetarian weight loss diet plans, because they help build and repair muscles. Building muscles is very necessary for weight loss because they help burn more calories. Many have this misconception that a vegetarian diet does not provide enough protein, but many are wonderful sources of protein. Some of the protein-rich foods that aid in weight loss include,
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Again, people assume that fats are always bad to be on a vegetarian diet card for weight loss, but it is very wrong. There are generally three types of fat – saturated, trans, and unsaturated. Saturated and trans fats usually contribute to weight gain, but unsaturated fats help reduce your weight. Among all other fats, omega 3 fatty acids are known to aid weight loss by increasing metabolism.
Some of the foods rich in omega 3 fatty acids that you can add to the vegetarian diet for weight loss include,
Vitamins like A, E, B12 and D are a very crucial part of any vegetarian diet plan for weight loss. Minerals such as calcium, zinc, phosphorus, iron can also do the same. Micronutrients, such as vitamins and minerals, reduce weight by boosting your overall metabolism. Some of the effective foods for weight loss include,
Fibers must be present in your vegetarian diet plan for weight loss, because they can help reduce cravings and help you achieve satiety faster. A daily fiber of 15 g can do wonders for your fitness goals.
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Find the perfect and effective 7-day Indian vegetarian diet plan for weight loss that can fit a sedentary and moderately active lifestyle.
Although the prescribed vegetarian diet plan helps you reduce your weight, you need to make some lifestyle changes to reach your weight loss goals faster. Some of them are,
Vegetarians have the lowest risk of developing type 2 diabetes, hypertension and obesity. Therefore, a vegetarian diet is easier for weight loss because it does not add much to cholesterol levels.
Among Indian vegetarian recipes, multigrain roti, oats roti, rotla, bajra roti, veg raita and salads can help a lot in weight loss.
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Losing weight in a short period of time is dangerous for your body, as it deprives you of nutrients leaving you malnourished. Therefore, reducing weight with consistent efforts is the best way to achieve fitness goals.
Vegetarians can lose weight quite easily by adding low-glycemic foods, such as starchy vegetables and non-starchy vegetables, with low-sugar fruits.
Legumes like beans, dairy products like yogurt, and vegetables like broccoli can help a lot in reducing belly fat.
Legumes, soybeans, Quinoa, Nuts, Seeds and Quorn can be a great addition to increase your protein intake.
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High glycemic foods such as refined carbs, fatty foods such as fries, sugary drinks, and even the overconsumption of high calorie healthy foods.
Guava is a fruit that is very high in protein, although usually, fruits are known to be a poor source of protein.
Although any nut is a good source of protein, peanuts have a high amount of protein among others.
Bananas are a good source of micronutrients and fiber. They are mood boosters and can help with weight loss in moderate amounts. But if they are overconsumed, they can make you gain weight.
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Dieting is not easy, it could be very overwhelming if you try to pack a lot into one day. This is why many people develop cold feet just before taking the plunge. Even nutritionists often say that it is not a wise idea to try something completely foreign and absurd. You can try with gradual changes and incorporate all the seasonal and local things in your diet. This way, you do not shock your body and are also able to lose weight in a much more effective and sustainable way. Indians are no strangers to vegetarians. The country is home to millions of vegetarians, vegans and followers of plant-based diets. While it is difficult to produce protein from the limited sources available, it is, of course, not impossible. In fact, many of these vegetables, fruits, grains and legumes bring a range of nutrients to the edge.
Clinical nutritionist Rupali Datta says, “vegetarian is extremely nutritious, number of studies have shown that all the things that help protect us against diseases, whether antioxidants, fibers, minerals and vitamins are available to us through s. Also the proteins. we have from the plant-based s are very low in saturated fat. These diets are protective against heart disease, diabetes and also various types of cancer.”
So, if you are vegetarian or trying to reduce meat and eggs, here is an easy meal plan that you can try to manage your weight. It must be understood that all bodies have different requirements depending on their weight, height and underlying conditions. This meal plan should be used as a reference only, and expert advice should be sought before any major changes to the diet.
Vegetarian Diet Plan For Weight Loss
, or a whole vegetable sandwich made with vegetables. Instead of jams and spread loads of preservatives, you can use chutneys.
About 11 a.m.-12 p.m. when you are a little hungry, you can tuck in some fresh fruit or nuts.
Remember to take your roti, dal, sabzi, dahi in moderation. Choose whole grains, whole dals over split dals, and a good amount of vegetables. “It’s a good idea to fill a quarter of your plate with grains, a quarter with dal protein, half with vegetables, dahi or milk on the side, finish with a fruit,” says Rupali Datta.
You can keep dinner comparatively light. Homemade khichdi is an option, you can add lots of vegetables to your khichdi and even replace the rice with something high in fiber.
