vegetarian diet for weight loss
Fitness

Decoding Vegetarian Diet Plan For Weight Loss

With each passing day, more and more people are turning towards vegetarianism. Keeping recent events in mind, the global population has seen a shift in the food preferences around the world and people are starting to see the benefits of being on a vegetarian diet. Other than the ethical and environmental reasons there are several health benefits of being on a vegetarian diet and stopping the consumption of meat. A well planned vegetarian diet for weight loss is just as effective in providing enough nutrients and shedding those extra kilos as anything else, without compromising on the taste. 

The popularity of vegetarianism and veganism has seen an upward swing and is here to stay. Not only is it better for your health it is also more fiscally viable to maintain. A well balanced vegetarian diet for weight loss is the best option for you, especially if you have grown up in a vegetarian household. A vegetarian diet is basically cutting meat, poultry and fish out of your diet and following a diet focused more on plant based products such as fruits, vegetables, whole grains, nuts and seeds, etc. Also know about the low carb diet for diabetics.

Types Of Vegetarian Diets For Weight Loss

A vegetarian diet mainly consists of eating plant based foods and cutting meat, poultry and fish out of your diet. A healthy and balanced vegetarian diet plan will have whole grains, legumes, nuts, seeds and fruits and vegetables for fiber, protein, healthy fats and carbohydrates. While these are the basics of a vegetarian diet, there are various more types of vegetarian diets that people can choose based on their preferences. Let’s take a look at the different types of vegetarian diets. 

Vegan Diet

A highly popular type of diet, it broadly eliminates the consumption of animal meat and all animal products. This includes meat, fish, poultry, eggs as well as dairy products or products derived by animals such as milk, butter, ghee, honey, etc. 

Pescatarian Diet

A pescatarian diet cuts out meat and poultry but allows the consumption of fish and eggs as well as dairy products. This is also one of the more widely known vegetarian diets. 

Lacto-Vegetarian Diet

A lacto vegetarian diet allows the consumption of dairy products and cuts out meat, poultry, fish and eggs. It is a diet that is generally followed by vegetarians. 

Lacto-Ovo Vegetarian Diet

This type of vegetarian diet cuts out meat, fish and poultry from the diet while allowing the consumption of eggs and dairy products. It is highly popular as it lets people achieve their nutritional goals while discontinuing meat. 

Ovo Vegetarian Diet

Another popular vegetarian diet is ovo vegetarian diet where one can consume eggs but has to eliminate meat, fish, poultry and dairy products as well. 

Flexitarian Diet

A flexitarian diet as the name suggests is a more flexible version of the vegetarian diet wherein a person mainly refrains from eating meat and animal derived products but can occasionally consume them. 

Pros And Cons Of A Vegetarian Diet

A healthy, well-balanced vegetarian diet is built on fruits, vegetables, whole grains, nuts, and seeds. These foods are high in health-protective vitamins, minerals, antioxidants, and fiber, which may reduce the risk of prevalent chronic illnesses such as heart disease, diabetes, cancers and obesity. With the help of a nutritionist you can choose a diet that’s best for you. 

The cons attached to a vegetarian diet are few but can be detrimental to health if not managed properly. A vegetarian diet runs the risk of causing nutritional deficiency among people as well as increasing their carbohydrate intake. However, both these situations can be managed with the help of supplements and increasing the intake of protein. Make sure to consult a nutritionist before making any changes. 

Book a Free Session

Top Foods To Add In A Vegetarian Diet Plan For Weight Loss

Eating nutrient-dense whole foods such as fruits, vegetables, and whole grains will provide a variety of key vitamins and minerals to help address nutritional gaps in your diet. Replace animal protein in your diet with a range of protein-rich plant foods such as nuts, seeds, legumes, tempeh, tofu, and seitan. Also know about the other vegetarian protein sources.

Here are the foods that should be added in your diet plan for weight loss: 

  • Apples, bananas, berries, oranges, melons, pears, and peaches 
  • Leafy greens, asparagus, broccoli, tomatoes, and carrots
  • Quinoa, barley, buckwheat, rice, and oats for whole grains
  • Lentils, beans, peas, chickpeas
  • Almonds, walnuts, cashews, and chestnuts are examples of nuts
  • Flaxseeds and chia seeds
  • Olive oil and avocados for healthy fats
  • Cottage cheese (paneer), tofu, nutritional yeast, spirulina, eggs, dairy products for proteins. 

Sample Vegetarian Diet Plan For Weight Loss

Here is a sample vegetarian diet plan that will give you an idea of how to plan meals. However, this is only for reference purposes and it would be best to consult a dietician for a proper plan tailored for your needs. 

Day 1 

  • Breakfast: Oatmeal with fruit and flaxseeds
  • Lunch: Grilled veggie and hummus wrap with sweet potato fries
  • Dinner: Tofu or paneer sandwich with pickled coleslaw

Day 2 

  • Breakfast: Scrambled eggs with tomatoes, garlic and mushrooms
  • Lunch: Zucchini stuffed with veggies and feta with tomato soup
  • Dinner: Chickpea curry with basmati rice

Day 3 

  • Breakfast: Greek yogurt with chia seeds and berries
  • Lunch: Salad with tomatoes, cucumber and feta cheese with spiced lentil soup
  • Dinner: Eggplant parmesan with a side salad

Day 4 

  • Breakfast: Tofu scramble with sauteed peppers, onions and spinach
  • Lunch: Burrito bowl with brown rice, beans, avocado, salsa and veggies
  • Dinner: Vegetable rice with a side salad

Day 5 

  • Breakfast: Whole-wheat toast with avocado and nutritional yeast
  • Lunch: Marinated tofu pita pocket with Greek salad
  • Dinner: Quinoa-black-bean meatballs with rice noodles

Day 6 

  • Breakfast: Smoothie of kale, berries, bananas, nut butter and almond milk
  • Lunch: Red lentil veggie burger with avocado salad
  • Dinner: Flatbread with grilled garden vegetables and pesto

Day 7 

  • Breakfast: Kale and sweet potato hash browns
  • Lunch: Bell peppers stuffed with tofu with zucchini
  • Dinner: Black bean tacos with cauliflower rice

Bottomline

A vegetarian diet plan consists of eating plant based foods. Although some also limit eggs, dairy, and other animal products, the majority of vegetarians abstain from eating meat, poultry, and fish. A well planned and balanced vegetarian diet that includes nutrient-dense foods like fruit, grains, healthy fats, and plant-based protein will help you meet all your nutritional needs and avoid deficiencies. Pay particular attention to a few essential elements and include a range of nutritious whole foods in your diet to complete it. By doing this, you may minimize the negative impacts of vegetarianism while still reaping its advantages.

FAQs

Is it possible to lose weight on a vegetarian diet?

People often wonder if vegetarian diets provide enough nutrition and aid in weight loss and we are here to tell you that they do. Not only does a fully balanced vegetarian diet help you meet all your nutritional needs, it also detoxes your body and helps you lose weight as it is rich in fiber and low in calories. A vegetarian diet for weight loss will change your life for the better. 

How much weight can you lose in a month on a vegetarian diet?

A properly balanced vegetarian diet for weight loss will help you shed around 2-3 kgs in a month with regular exercise and portion control. This however varies from person to person and it is extremely crucial that the proper amount of nutrition is achieved in a well balanced vegetarian diet & healthy weight loss per month.

What happens to your body if you switch to a vegetarian diet?

Switching from a non-vegetarian to a vegetarian diet might be difficult at first. However, this may be solved by sticking to a regimen, meeting all of your nutritional requirements, and boosting your protein consumption. You may feel a bit fatigued at first, but your mood and energy levels will improve after a few days. Switching to a vegetarian diet may also have an effect on hormones, therefore it is best to ease into it gradually while eating a balanced diet.

Was this post helpful?

+91 -
Book Free Consultation