vegetarian diet plan for weight loss
Nutrition

Vegetarian Weight Loss Meal Plan: Food List & Benefits

With the passing of time, there has been an increase in the number of people who choose to be vegetarians and abstain from consuming non-vegetarian food. Vegetarianism has become increasingly popular in recent years. With the increase in vegetarianism, there is also an increase in demand for vegetarian diet plans for weight loss.  The vegetarian diet is associated with a lower risk of chronic diseases and may aid in weight loss.

However, it might be difficult for people to lose weight on a vegetarian diet especially if a person is more prone to eating too many refined carbs or highly processed food. A few morning drinks like honey and lemon tea, lemonade, and ginger tea are great morning drinks which contribute to healthy weight loss. Vegetarians must include superfoods in their diet plan to lose weight. They should include non-starchy vegetables like zucchini, mushrooms etc; whole grains like brown rice, quinoa etc; lean proteins like legumes, and Greek yoghurt etc; fruits like apples, banana, and oranges etc; healthy fats like olive oil, avocado, coconut and nuts and seeds like walnuts, almonds, cashews sunflower etc to their dietary plan. Also know about the diabetes reversal diet plan.

What Is A Vegetarian Diet?

A vegetarian diet plan for weight loss is very different from a non-vegetarian one as it excludes meat, fish and poultry. Some people might follow a vegetarian diet due to religious or ethical reasons, while others are drawn to its possible health benefits.

A few main types of vegetarian diets are as follows:

·       Lacto-ovo-vegetarian: People following this diet can consume eggs and dairy but items like meat, fish, and poultry are excluded.

·       Lacto-vegetarian: People following the Lacto – vegetarian diet can consume dairy but exclude eggs, meat, fish, and poultry from their diet.

·       Ovo-vegetarian: This diet allows consuming eggs but excludes dairy, meat, fish, and poultry.

·       Vegan: This diet excludes all animal products including, honey, dairy, and eggs.

There are a few other plant-based eating patterns which include flexitarian (which consists of some animal foods but is vegetarian primarily) and pescatarian(which includes fish but not meat) diets.

A vegetarian diet typically focuses on fruits, vegetables, whole grains, legumes, nuts and seeds. These foods are rich in fibre, micronutrients, and beneficial plant compounds, and tend to be lower in calories, fat, and protein than animal foods.

Since this diet emphasizes nutrient-rich foods, it’s linked to a reduced risk of heart diseases, certain cancers, diabetes and high blood pressure.

Studies show that following a vegetarian diet can aid in reducing a significant amount of weight. However, the benefit of vegetarianism largely depends on the types of foods you eat and your overall dietary habits.

Overeating or choosing too many highly processed foods will result in fewer benefits than a diet based on unrefined, whole plant foods- and may have several downsides.

In short, a vegetarian diet is a diet that excludes meat, fish and poultry and mostly focuses on plant foods. It has been linked to weight loss and a reduced risk of chronic disease, but these benefits depend on which foods you eat. Also know about the vegetarian protein diet.

Top Foods To Add In A Weight Loss Diet For Vegetarians

To achieve the desired results in weight loss vegetarians are advised to choose A vegetarian diet plan for weight loss which is rich in whole, minimally processed plant food.

Based on your daily regimen, you may also incorporate dairy or egg products.

Vegetarian food that aids in weight loss are as follows:

·       Non- starchy vegetables: Vegetables like broccoli, bell pepper, cauliflower, zucchini, mushrooms, tomatoes, eggplant, carrots, celery, and cucumber are non-starch vegetables which should be included by vegetarians in their diet as it aids in weight loss.

·       Starchy Vegetables: Starch vegetables like peas, potatoes, corn, and winter squash are good for health and a small portion of the same might also help in filling the stomach quickly.

  • Fruits: fruits like berries, oranges, apples, bananas, grapes, citrus, kiwi, and mango are a great source of vitamins and should be incorporated into the daily diet plan.
  • Whole grains: quinoa, brown rice, farro, millet, barley, and bulgur wheat are a few whole grains available in the market, which are a great source of carbohydrates and proteins.
  • Beans and legumes: Legumes are considered excellent for health, legumes like lentils, black beans, pinto beans, and kidney beans are a great source of proteins, carbohydrates, iron etc.
  • Nuts and seeds: Nuts and seeds like almonds, walnuts, pistachios, cashews, sunflower seeds, chia seeds, and nut butter are very healthy and should be consumed daily.
  • Lean proteins: Few examples of lean proteins are as follows: beans, legumes, nuts, seeds, nut butter, eggs, Greek yoghurt, milk, and soy products like tofu, tempeh, and edamame
  • Healthy fats: Healthy fats like, avocado, olive oil, coconuts, nuts, seeds, nut butter, and cheese when consumed in the right quantities contribute to weight loss.
  • Water and other healthy beverages: A person should consume 3.7lits of water daily, but doing so might not be an easy task, in such scenario’s healthy alternatives to water like naturally flavoured seltzer, fruit-infused water, and plain coffee or tea can be consumed to ensure that the minimum requirement of 3.7lits are meat. Also know about high protein vegetarian foods.
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6-Day Sample Vegetarian Diet Plan Chart for Weight Loss

A vegetarian weight loss meal plan curated for 6 days is mentioned below. This diet provides a few ideas for a vegetarian diet for weight loss.

Diet Plan- Day 1

·       Breakfast: Flat oats with apples, peanut butter and cinnamon.

·       Lunch: Roti (1) with dal and carrot pea fry/ paneer fry (1katori)

·       Snacks: Cucumber detox water (1 glass)/ Choices of seasonal fruit (1)/ buttermilk (1 glass)/ tea (1cup)/ detox water (1 glass)

·       Dinner: Roti (1) with dal and bottled gourd kofta.

Diet Plan- Day 2

·       Breakfast: One serving of muesli with Greek yoghurt and fruits such as apple, banana and pear.

·       Lunch: Lentil curry (1 small bowl) with fenugreek rice (half bowl).

·       Snacks: Almonds and dark chocolate with cucumber detox water.

·       Dinner: Sauteed vegetables with paneer (1 small bowl) with roti (1) and green chutney (2 tbsp)

Diet Plan- Day 3

·       Breakfast: Mixed veg. Roti (2 pc) with curd (1 Katori)

·       Lunch: An egg salad on whole-grain bread with strawberries, carrots, and hummus

·       Snacks: Dried mango and pistachios

·       Dinner: Stir-fry with tofu, carrots, broccoli, brown rice, soy sauce, and honey

Diet Plan- Day 4

·       Breakfast: Fruits and nuts yoghurt smoothie (0.75 glass) and gram flour/ egg omelette (1 serving; 1 egg)

·       Lunch: Whole green gram dal cooked (1 bowl) with ladies' finger fry (1 bowl) and roti (1)

·       Snacks: A medium-sized apple

·       Dinner: spinach with chickpea curry (1 bowl) with steamed rice (½ bowl)

Diet Plan- Day 5

·       Breakfast: Skimmed milk (1 glass) with peas Poha (½ bowl)

·       Lunch: Low-fat paneer curry (1.5 bowls) with Missi roti (1) dal (1 small bowl)

·       Snacks: A whole-grain granola bar and cashew nuts with buttermilk (1 glass)

·       Dinner: Black bean soup with a slice of whole-grain bread and a bowl of green salad

Diet Plan- Day 6

·       Breakfast: Oatmeal cooked with skimmed milk and water, topped with raspberries and a tbsp of chopped nuts

·       Lunch: Have a tofu or egg salad with whole-grain toast and sautéed veggies such as carrot, broccoli and bell peppers

·       Snacks: A bowl of yoghurt without sugar. Alternatively, eggetarians can opt for a hard-boiled egg seasoned with salt and pepper

·       Dinner: Curd (1.5 bowls) with Aloo Baingan Tomato Sabzi (1 small bowl)

Bottomline

In conclusion, a healthy vegetarian weight loss meal plan which focuses on nutritious plant foods will help you lose excess weight if followed diligently.

However, it is important to have a sufficient protein intake while curbing your portion sizes and intake of calorie-rich foods, refined carbs and highly processed items.

But along with this we also need to keep in mind that not all vegetarian foods are healthy.

 

FAQs

How do vegetarians lose weight fast?

Tips to lose weight on a vegetarian diet:

-Filling half of your plate with non-starchy vegetables.

-Incorporating protein at every meal and snack.

-Opting for complex carbs.

-Watching your portions of high-calorie foods.

-Eating mostly whole foods.

Limiting highly processed foods. Which morning drink is best for weight loss?

The following can help you lose weight:

- Lemon water with chia seeds.

- Green tea

- Jeera Water

Does lemon water burn fat?

Lemon water can promote fullness, support hydration, boost metabolism and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make and can be used as a low-calorie replacement for higher-calorie beverages.

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