7 Days Vegetarian Diet To Lose Weight – If you are searching for a vegetarian diet plan for weight loss, you have come to the perfect place. This blog explains how weight loss works, the advantages of a vegetarian diet, an example vegetarian diet plan, and professional tips to help you follow it. This 7 Days Vegetarian Diet To Lose Weight is simple, easy to follow, and healthy, filled with all the needed nutrients. The Science Behind Weight Loss? Your meal contributes to about 75% of your weight loss activities. Thus, it is necessary to focus on the food you eat regularly and the calories you take. The formula is easy – by eating fewer calories than you burn, you can lose the extra weight and completely manage your ideal weight.
Studies show that a vegetarian diet helps with faster weight loss, specifically when mixed with physical activity. A big cohort study carried out in America showed that people who changed to a diet with fewer animal foods over 5 years saw the least weight gain. Now, what Is A Vegetarian Diet? A vegetarian diet plan has plant-based foods and food products with a limitation on taking animal or animal-derived products. It is a healthy lifestyle plan, which also helps decrease your carbon footprint, a step towards saving the environment. There are various types of vegetarian diets: ovo-vegetarian, lacto-ovo-vegetarian, lacto-vegetarian, and vegan, categorized based on the food products included in every diet plan.
Benefits Of 7 Days Vegetarian Diet To Lose Weight
Various studies show that a vegetarian diet plan is far more successful and takes less effort to shed extensive dangerous fat than non-vegetarian diets.
- Naturally Low In Calories – Plant-based food products are naturally fewer in calories than animal products such as poultry, meat, or seafood.
- Better Satiety – A vegetarian diet made up of fiber-rich foods and meals high in soluble fiber keeps you full for longer, maximizing your weight loss activities.
- Slimmer Physique – Widely, those who eat vegetarian foods have less body fat than those who eat animal or animal-derived products, outcome in a slimmer and leaner body.
- Easy Digestion – Foods that are filled with fiber positively impact digestive health by enhancing bowel movement and managing healthy body functioning. This is important for weight loss and weight control.
- Reduces Belly Fat – The high fiber in the vegetarian meal also helps in reducing stubborn belly fat. A big American study shows positive connections between meat eating and increased danger for fatness and central obesity.
Necessary Nutrition In A Vegetarian Diet
A maintained diet is important to fit and stay healthy. This becomes even more essential when you are trying to lose weight. A nutrient-filled vegetarian diet plan should have the following nutrients in enough quantities:
- Proteins – Opposite to popular notion, there are many options in the vegetarian diet plan that will fulfill your protein needs, like legumes, tofu, quinoa, nuts, seeds, rice, grains, and many more.
- Iron – Iron helps in the healthy activity of the red blood cells and keeps us energized. The best plant-based sources of iron include sprouted beans, dried apricots, dates, chickpeas, lentils, and green leafy vegetables.
- Omega-3 – Vegetarian foods have a good quantity of Omega-3 important for your brain and heart health. Many rich sources of Omega-3 include flax seeds, chia seeds, and flaxseed oil.
- Vitamin B12 – Vegetarians can get their share of Vitamin B12 from soymilk, dairy products, and cereals. Some vegetarians also like to include eggs in their diets, which is also a good source of Vitamin B12.
The Best Vegetarian Diet Food List
Here is a professional-approved list of vegetarian foods for weight loss. Do note that though there are various exotic protein-rich items available in the market, there are many manufactured, traditional Indian foods that make for healthier choices.
- Vegetables And Fruits – High-fibre vegetables like mushrooms, broccoli, bell peppers, capsicum, cauliflower, zucchini, spinach, and tomatoes. Fresh and seasonal fruits such as apples, pears, citrus, berries, bananas, and kiwi.
- Legumes – Soybeans, black beans, lentils, kidney beans, and chickpeas.
- Grains – Healthy grains include brown rice, bajra, ragi, foxtail, farro (khapli), and other many locally grown millets.
- Proteins – Tofu or soya paneer, legumes like chickpeas, soybeans, avocado, kidney beans, nuts, seeds, nut butter, Greek yogurt, and milk.
- Fats – Coconut oil, nut butter, olive oil, cheese, and many more.
- Drinks – Water is the healthiest no-calorie beverage, but you can also include coconut water, tea, coffee, and fruit-infused water to alter.
- Nuts And Seeds – Chia seeds, flax seeds, almonds, walnuts, and many more.
- Herbs And Spices – Herbs and spices such as cardamom and cinnamon powder, etc. are flavorsome and help in weight loss.
7 Days Vegetarian Diet To Lose Weight
Day 1 Of Vegetarian Diet To Lose Weight
| Breakfast | Soaked mixed oatmeal with fresh fruits like apple and banana. |
| Lunch | Chapati with vegetable curry |
| Snack | Chickpea salad with vegetables |
| Dinner | Brown rice with lentils |
Day 2 Of Vegetarian Diet To Lose Weight
| Breakfast | Moong dal chila with a glass of milk |
| Lunch | Whole wheat chapati with soya bean curry |
| Snack | A glass of smoothie with banana, mango, and yogurt. |
| Dinner | Bowl of quinoa and vegetable stir-fry |
Day 3 Of Vegetarian Diet To Lose Weight
| Breakfast | Bowl of daliya with one fruit |
| Lunch | Vegetable fried rice with curd on the side. |
| Snack | Bhel puri with lots of vegetables and one citrus fruit |
| Dinner | Stir-fried tofu with vegetables |
Day 4 Of Vegetarian Diet To Lose Weight
| Breakfast | Vegetable poha with chai |
| Lunch | Bowl of vegetable pulao |
| Snack | Bowl of dry roasted makhana |
| Dinner | Methi paratha with a bowl of curd. |
Day 5 Of Vegetarian Diet To Lose Weight
| Breakfast | Fresh fruit salad with a dash of lime juice. |
| Lunch | Bowl of brown rice and sambar |
| Snack | Roasted papad with salad |
| Dinner | Bowl of vegetable millet khichdi |
Day 6 Of Vegetarian Diet To Lose Weight
| Breakfast | Paneer paratha with curd |
| Lunch | Bowl of brown rice with moong dal |
| Snack | Bowl of clear soup with grilled vegetable sandwiches |
| Dinner | Vegetable biryani with raita |
Day 7 Of Vegetarian Diet To Lose Weight
| Breakfast | Millet dosa with green chutney |
| Lunch | Jawar roti with sprouts sabzi |
| Snack | Fresh fruit juice |
| Dinner | Bowl of rajma with brown rice |
Conclusion
This is the plan for 7 Days Vegetarian Diet To Lose Weight. With the help of this diet plan, you can lose your weight. For great results follow this diet plan properly.
Frequently Asked Questions(FAQs)
Question 1 – Can we lose 3 kgs in 7 days?
Answer – To put it easily, one can lose 3 kg in a week. But, it is not a sustainable way of losing weight.
Question 2 – How to get a slim body in 7 days?
Answer – Reducing your consumption of prepared foods and added sugar can help you lose weight in 7 days.
