vegan indian diet plan for weight loss : You’ve come to the right place if you’re looking for a vegetarian diet plan for weight loss. This video explains how to lose weight, the benefits of a vegetarian diet, a sample vegetarian diet plan, and expert tips for sticking to it.
This 7-day Indian vegetarian diet plan is simple, easy to follow, and full of essential nutrients.
Table of contents
- The Science of Losing Weight
- What Exactly Is A Vegetarian Diet? – vegan indian diet plan for weight loss
- The Advantages of a Vegetarian Diet for Weight Loss
- Why Eat Vegetarian Foods?
- Nutritional Needs in a Vegetarian Diet
- List of Vegetarian Diet Foods
- 5 Vegetarian Nutrient Powerhouses for Weight Loss
- Foods to Avoid on a Vegetarian Diet If You Want to Lose Weight
- Weight Loss 7-Day Indian Vegetarian Diet Plan
- Consider these Top 5 Weight Loss Tips While on a Vegetarian Diet
Estimated reading time: 8 minutes
The Science of Losing Weight
Your diet accounts for approximately 75% of your weight loss efforts. As a result, it is critical to pay attention to the food you eat on a daily basis as well as the calories you consume. The formula is simple: eat fewer calories than you burn to lose weight and eventually maintain your ideal weight.
According to research, a vegetarian diet can help you lose weight faster, especially when combined with physical activity. A large cohort study conducted in the United Kingdom found that people who switched to a diet with fewer animal foods over a 5-year period gained the least weight.
It is critical to confirm the suitability of any diet plan to your specific health condition and weight loss requirements. Before making any dietary changes, it is best to consult with an experienced doctor and a qualified nutritionist. It will aid in the prevention of potential health complications.
What Exactly Is A Vegetarian Diet? – vegan indian diet plan for weight loss
A vegetarian diet plan consists of plant-based foods and food products with no animal or animal-derived products. It is a healthy lifestyle choice that also helps reduce your carbon footprint, which is a step toward environmental protection.
There are four types of vegetarian diets: lacto-ovo-vegetarian, lacto-vegetarian, ovo-vegetarian, and vegan, which are differentiated by the foods consumed.
The Advantages of a Vegetarian Diet for Weight Loss
Several studies show that a vegetarian diet plan is far more effective and requires far less effort than non-vegetarian diets in shedding extra harmful fat.
1 – Naturally Low In Calories: Plant-based foods contain fewer calories than animal foods like meat, poultry, and seafood.
2 – Better Satiety: A vegetarian diet includes fiber-rich foods, and eating meals high in soluble fibre keeps you fuller for longer, maximizing your weight loss efforts.
3 – Slimmer Physique: Vegetarians have less body fat than those who consume animal or animal-derived products, resulting in a slimmer and leaner physique.
4 – Easy Digestion: Fibre-rich foods benefit digestive health by improving bowel movement and promoting healthy body function. This is essential for weight loss and maintenance.
5 – Reduces Belly Fat: The high fibre content of the vegetarian diet also aids in the reduction of stubborn belly fat. A large American study found a link between meat consumption and an increased risk of obesity and central obesity.
Why Eat Vegetarian Foods?
1 – A plant-based diet promotes “after-meal burn.” A vegetarian diet can be a metabolic reboot for people who struggle with weight and have a slow metabolism.
2 – Plant-based diets aid in body fat reduction by lowering total calorie intake while increasing energy expenditure due to improved thermogenesis.
3 – Plant-based diets are low-risk, low-cost treatments for lowering BMI, blood pressure, HbA1C, and cholesterol levels.
4 – Regardless of whether or not they exercise, vegetarians lose about 1 pound per week.
5 – Vegetarian diets are nutrient-dense and meet dietary guidelines without sacrificing diet quality. They also contain more fiber, vitamins A, C, and E, thiamin, riboflavin, folate, calcium, magnesium, and iron.
Nutritional Needs in a Vegetarian Diet
A well-balanced diet is essential for good health. This is especially important when trying to lose weight. A nutrient-dense vegetarian meal plan should include the following nutrients in adequate amounts:
1 – Proteins: Contrary to popular belief, the vegetarian diet plan includes a variety of protein-rich foods such as nuts, seeds, legumes, tofu, quinoa, rice, grains, and more.
2 – Iron: Iron promotes the proper functioning of red blood cells and keeps us energized. Chickpeas, lentils, sprouted beans, dried apricots, dates, and green leafy vegetables are all good plant-based iron sources.
3 – Omega-3: Vegetarian foods are high in Omega-3 fatty acids, which are essential for brain and heart health. Flax seeds, chia seeds, and flaxseed oil are all high in Omega-3.
4 – Vitamin B12: Vegetarians can get their B12 from dairy products, soymilk, and cereals. Some vegetarians enjoy including eggs in their diets because they are high in Vitamin B12.
List of Vegetarian Diet Foods
Here is a list of vegetarian foods for weight loss that have been approved by experts. While there are several exotic protein-rich foods on the market, there are also plenty of locally produced, traditional Indian foods that are healthier options.
High-fibre vegetables and fruits include cauliflower, zucchini, mushrooms, broccoli, bell peppers, capsicum, spinach, and tomatoes. Berries, bananas, apples, pears, citrus, and kiwi are examples of fresh and seasonal fruits.
Lentils, kidney beans, soybeans, black beans, and chickpeas are examples of legumes.
Grains including Bajra, ragi, foxtail, brown rice, farro, and other locally grown millets are examples of healthy grains.
Soybeans, avocado, tofu or soya paneer, legumes like chickpeas and kidney beans, nuts, seeds, nut butter, Greek yoghurt, and milk are all good sources of protein.
Olive oil, coconut oil, nut butter, cheese, and other fats
Water is the healthiest no-calorie beverage, but tea, coffee, coconut water, and fruit-infused water can also be included to diversify.
Nuts and seeds such as almonds, walnuts, chia seeds, flax seeds, and so on, as well as herbs and spices such as cinnamon, cardamom powder, and so on, are tasty and aid in weight loss. vegan indian diet plan for weight loss
5 Vegetarian Nutrient Powerhouses for Weight Loss
1 – Cinnamon: Cinnamon boosts insulin sensitivity and lowers blood sugar levels, both of which are beneficial for weight loss. It also increases your metabolism.
2 – Millets: Millets are high in fiber and bioactive chemicals, which keep our stomachs full for longer periods of time, reducing the desire for mindless snacking.
3 – Spinach: It contains a lot of fiber, vitamins, minerals, and antioxidants. Spinach’s high fibre content and low calorie content aid in weight loss. It’s also high in thylakoids, which are chlorophyll-containing plant components that help with healthy weight loss and lower blood lipid and glucose levels.
4 – Horse gram: It is a high-protein, high-fiber legume that boosts appetite-suppressing hormones while decreasing levels of the hunger hormone ghrelin, resulting in weight loss.
5 – Flaxseeds: They contain a lot of fiber and lignin, which is a complex polymer found in cell walls. Lignin promotes weight loss and lowers blood pressure.
Foods to Avoid on a Vegetarian Diet If You Want to Lose Weight
White bread and instant foods are examples of refined carbohydrates.
Sugary foods and beverages with no nutritional value, such as sodas, candies, pastries, cookies, energy drinks, and so on.
Ice cream, meal replacements, and frozen foods are examples of highly processed or packaged foods.
vegan indian diet plan for weight loss
Weight Loss 7-Day Indian Vegetarian Diet Plan
Here is a 7-day Indian vegetarian diet plan for 1,200-1,500 calories per day:
Breakfast: Lemon detox water, one cup of cooked oatmeal in water, topped with honey, and cut fruits like apples or raspberries
Lunch: Salad of baby spinach, cucumber, cherry tomatoes, olive oil dressing, and one cup of green tea
Dinner: Vegetable wrap with tofu slices made from whole wheat roti.
Breakfast: 1 cup of peas poha and 1 cup of unsweetened coffee
Lunch: 1 cup mixed vegetable curry with 12 cup brown rice
Dinner: 1 cup broccoli soup with 1 slice toasted multigrain bread
Breakfast: Fruit smoothie with one peanut butter toast, lemon honey detox water
Lunch: Millet, foxtail, and vegetables with a cup of coffee in almond milk and a pinch of sugar.
Dinner: Salad with 3/4 cup brown rice and yellow lentil dal
Breakfast: One cup of curd, two multigrain rotis stuffed with vegetables, and one cup of lemon detox water Finish with a small cup of green tea.
Lunch: An Indian burrito bowl with vegetables, brown rice, and homemade mint-basil sauce.
Dinner: Paneer curry with two multigrain rotis and salad.
Breakfast: Lemon detox water, oatmeal made with water and a small amount of unsweetened almond milk, topped with chia seeds and cinnamon
Lunch: 1 cup tofu curry served with two multigrain rotis or 3/4 cup brown rice, curd, and green salad
Dinner: One cup of chamomile tea and a vegetable multigrain wrap with cottage cheese, mint chutney, and vegetables.
Breakfast: Two multigrain idlis with homemade coconut and mint chutney, and one cup of rasam
Lunch: Vegetable sambar with 1 cup brown rice, salad, and 1 cup buttermilk
Dinner: One cup of lentil soup without tadka, two multi-grain rotis, and salad
Breakfast: Detox water with cinnamon, besan chila with mint and garlic chutney, and one medium apple
Lunch: One cup of brown rice, curd, and salad with chickpea and spinach curry.
Dinner: One whole-grain toast and a mixed vegetable soup
Consider these Top 5 Weight Loss Tips While on a Vegetarian Diet
1 – Read Nutrition Labels: Read food labels carefully, paying special attention to serving sizes and ingredients.
2 – Eat Small, Frequent Meals: Instead of eating 2-3 large meals per day, try five smaller meals at regular intervals to stave off hunger. Eating in adequate portions reduces overall calorie consumption and prevents overeating.
3 – Two Simple Rules: You should not skip meals. Include nutrient-dense foods because they keep you from binging on snacks or overeating at other meals. Make your evening meals lighter, as the body’s metabolism slows down as the day goes on. It is best to eat two hours before bedtime.
4 – Include Fibre-Rich Foods: Choose high-fibre vegetables, fruits, and grains to help you feel fuller for longer. Foods high in protein and complex carbohydrates, as well as unprocessed foods, increase fullness while regulating your hunger hormone ghrelin, assisting with weight loss.
5 – Stay Hydrated: Stay hydrated throughout the day to flush toxins from the body and stave off hunger pangs.
Following a vegetarian diet is an excellent way to lose and keep weight off, but keep in mind that not all vegetarian foods are low in calories or healthy. Choose foods that will help you lose weight and stay fit.
7-day vegan indian diet plan for weight loss
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