BLog Detail

Vegetarian diet for weight loss

Vegetarian diet for weight loss

Karan
21 April ,2018

Tried a lot of things for weight loss and still saw failure? Looking at the new Keto diet trend, you feel non vegetarians have advantage in weight loss than vegetarians ? Just because they eat lots of proteins , and less carbs does not mean that vegetarians cannot break this weight loss puzzle . All you need to do is wait till you follow these few steps and our diet plan. This vegetarian diet for weight loss will help you shed 5 to 12 kilos weight quickly . The body achieves what the mind believes. Believe in yourself and take determined steps.

Tips for healthy weight loss:

Important tips that will help you in losing 5- 12 kgs weight easily.

Do not skip meals:

Skipping meals starves the body and thus you end up eating more food in the next meal. This leads to weight gain instead of weight loss.

Eat less but more times in a day:

Divide your meals in to 5 – 6 small meals. Do not consume only 3 major meals. Eat a small snack in between your 3 major meals namely breakfast, lunch and dinner. Dividing the meals will balance the regular supply of nutrients in the body.

Balanced diet:

Each and every meal must have all food groups in balanced amounts. Avoid having only protein based or only carb based menu in 1 meal. Include plenty of colourful vegetables, protein sources like pulses and milk products, complex cereals and appropriate amounts of fats.

Chew slowly

Chew your food thoroughly. Chewing sends hunger satiating signal to the brain. This allows a person to identify that there is no more hunger and to stop eating. With fast chewing the signal to the brain distorts or is delayed, making us eat more than required.

Select home cooked foods:

You are aware of the ingredients used in the food. You can always modify the high calorie recipes into low calorie ones with simple techniques. Outside food is more than single portion size, high calorie and also contains preservatives.

Exclude refined foods::

A simple restriction of sugar in the daily diet plan leads to a major difference. Sugar in excess leads to storage of food in the body in form of fats. Not only sugar but other refined flours like maida also leads to weight gain.

High fiber:

Select whole grains, fruits and vegetables. High fiber diet prevents extra absorption of unwanted calories. Fiber also has a high satiety level, which encourages the brain to eat less.

Antioxidant rich water:

Consume antioxidant rich lemon water or cinnamon water or jeera water. This increases the water intake along with balancing the vitamins and minerals requirement throughout the day. The vitamins and antioxidants in the infused water detoxifies the body and keeps you fresh whole day.

Vegetarian diet for weight loss ( Lose 5 – 12 kg )


This diet provides Approximately 1200 kcal and 55 – 60 gms protein.

TIME

Menu Quantity
Empty stomach Warm water with ½ lemon juice 1 glass
Breakfast Oats with milk (no sugar or jaggery) 1 cup
Mid-Morning Green tea 1 cup
Lunch Salad 1 cup
Chapatti 2 no.
Vegetable 1 cup
Dal 1 cup
Mid Afternoon Buttermilk 1 glass
Snack Khakra 1 no
Tea/Coffee (no sugar) 1 cup
Dinner Vegetable Soup 1 cup
Rice ¾ cup
Dal 1 cup
Curd 1 cup
Bed Time Fruit 1 no. (100 – 150 gms)

Day 2 of 7 days vegetarian diet for weight loss

Time Menu Quantity
Empty stomach Jeera water
(1 tablespoon jeera boiled in 2 glasses of water)
1 glass
Breakfast Daliya Upma 1 cup
Curd 1 cup
Mid-Morning Fruit 1 no.
Lunch Salad 1 cup
Jowar Roti 1 no.
Vegetable 1 cup
Dal 1 cup
Mid Afternoon Low fat Paneer 40 gms
Snack Moong dal Chilla 3 small (3 inch diameter)
Tea/Coffee (No sugar) 1 cup
Dinner Salad 1 cup
Chapatti 2 no
Vegetable 1 cup
Sprouts 1 cup
Bed Time Milk (no cream, no sugar) 1 cup

Day 3 Of 7 days vegetarian diet for weight loss

TimeMenuQuantity
 
Empty stomachWarm water with lemon juice1 glass
BreakfastTea/coffee (no sugar)1 cup
 Idli2 no.
 Sambar1 cup
Mid-MorningButtermilk1 glass
LunchSalad1 cup
 Sprouts1 cup
 Stuffed vegetable Paratha1 no.
 Curd1 cup
Mid AfternoonFruit1 no.
SnackGreen tea1 cup
 Puffed Rice with vegetables1 cup
DinnerPalak tomato soup1 cup
 Vegetable Khichdi1 cup
 Buttermilk1 glass
Bed TimeMilk (no cream, no sugar)1 cup

Day 4 of 7 days vegetarian diet for weight loss

TimeMenuQuantity
 
Empty stomachWarm water with 1 pinch cinnamon powder1 glass
BreakfastOats chilla2 medium size
 Milk/tea/coffee (no sugar)1 cup
Mid-MorningFruit1 no.
LunchVegetable Soup1 cup
 Bajra Roti1 no.
 Vegetable1 cup
 Dal1 cup
Mid AfternoonMasala Chaas1 glass
SnackWheat flakes with milk (no sugar)3 tbspn flakes in 1 ½ cup milk
DinnerSprout Paneer Salad with vegetables1 ½ cup
 Chapatti2 no.
 Green Vegetable1 cup
Bed TimeMilk1 cup

Day 5 of 7 days vegetarian diet for weight loss

TimeMenuQuantity
 
Empty stomachWarm water with ½ lemon juice1 glass
BreakfastDaliya with milk (no sugar or jaggery)1 cup
Mid-MorningGreen tea/ barley water1 cup/ 1 glass
LunchSalad1 cup
 Chapatti2 no.
 Vegetable1 cup
 Dal1 cup
Mid AfternoonButtermilk1 glass
SnackKhakra1 no
 Tea/Coffee (no sugar)1 cup
DinnerVegetable Soup1 cup
 Brown Rice¾ cup
 Sambar1 cup
 Curd1 cup
Bed TimeFruit1 no. (100 – 150 gms)

Day 6 of 7 days vegetarian diet for weight loss

TimeMenuQuantity
 
Empty stomachJeera water1 glass
BreakfastBoiled Chana1 cup
 Milk/ tea/coffee(no sugar)1 cup
Mid-MorningFruit1 no.
LunchSalad1 cup
 Jowar Roti1 no.
 Vegetable1 cup
 Dal1 cup
Mid AfternoonLow fat Paneer40 gms
SnackPoha¾ cup
 Tea/Coffee (No sugar)1 cup
DinnerSalad1 cup
 Chapatti2 no.
 Vegetable1 cup
 Kadhi1 cup
Bed TimeMilk (no cream, no sugar)1 cup

Day 7 of 7 days vegetarian diet for weight loss

TimeMenuQuantity
 
Empty stomachWarm water with 1 pinch cinnamon powder1 glass
BreakfastSugarfree Muesli with milk1 cup
Mid-MorningGrilled Paneer with salad40 gms
LunchVegetable Soup1 cup
 Dal Khichdi1 cup
 Vegetable1 cup.
 Curd1 cup
Mid AfternoonFruit1 no.
SnackGreen tea1 cup
 Roasted Mixed Cereal Puffs1 cup
DinnerGreen Salad1 cup
 Jowar Roti1 no.
 Vegetable1 cup
 Sprouts1 cup
Bed TimeMilk (no cream, no sugar)1 cup

Comments

No Comment Found

Leave a Comment