Diet Plan For Weight Loss Vegetarian

Diet Plan For Weight Loss Vegetarian – There are plenty of scientific studies suggesting that a vegetarian diet plan is effective for losing extra kilos. So, if you are looking for the best Diet Plan for weight loss vegetarian then you came to the right place. Here, you will find all the information regarding the vegetarian diet plan.

Diet Plan For Weight Loss Vegetarian

What exactly is a Vegetarian Diet?

When a vegetarian diet comes into your mind, it only means surviving on plant-based and tasteless dishes. But this is not the case exactly, one can eat dairy products and even add eggs into their diet. Many dietitians prefer a combination of dairy, eggs, and plant-based food items for combining the best and most effective vegetarian diet. 

Having plant-based food with low calories but rich in dietary fiber helps in keeping the stomach full for a long time and remaining in a calorie deficit. Usually, people say plant-based diets lack protein and iron, But this is not the actual case. Food like nuts, nut butter, legumes, beans, etc. is rich in iron and protein. 

However, there are different types of Vegetarian diets such as –

  • Lacto-ovo-vegetarian – Allows eggs and dairy 
  • Lacto-vegetarian – Allows only dairy, not eggs, fish, poultry, etc.
  • Ovo-vegetarian – Allows eggs but no meat, fish, poultry, or dairy.
  • Vegan – All animal products including eggs, honey, and dairy. 

Diet Plan For Weight Loss Vegetarian

Following is the basic vegetarian diet plan for losing weight. This diet plan consists of simple dishes that you can make at your home and that are not expensive. Also, you can customize these dishes but keep track of calories. Moreover, add at least 35-45 minutes of physical exercise such as walking, gym, yoga, meditation, or anything else. 

Early Morning 

  • 1 fruit of your choice and green tea 
  • Add flax, sesame, and watermelon seeds in your food.

Breakfast 

  • Paneer sandwich 
  • Or 2 idlis with sambar 
  • Or 2 egg omelets with whole grain bread

Mid Morning 

  • 4 walnut and 2 dates 
  • Or fruit of your choice

Pre-Lunch 

  • Salad with vinegar dressing

Lunch 

  • 2 multigrain roti with 1 bowl of vegetable 
  • Or 1 bowl of daal with brown rice 

Snack 

  • Green team with the fruit of your choice 

Dinner 

  • 2 multigrain roti with 1 bowl of vegetable 
  • Or 1 bowl of daal with brown rice 

Best Vegetarian Foods For Boosting Weight Loss

Vegetarian foods such as whole grains, fruits, vegetables, and unrefined carbohydrates such as farro, quinoa, oatmeal, buckwheat, lentils, beans, yams, etc. These are not only rich in good carbs but also have protein. The quantity of protein this food contains is enough for a person’s daily requirements. 

Following is the list of Vegetarian Foods that help in weight loss- 

  1. Non-starchy foods – carrots, cucumber, celery, zucchini, tomatoes, mushrooms, bell pepper, broccoli, etc.
  2. Starchy foods – winter squash, potatoes, peas, corn
  3. Whole Grains – barley, wheat, brown rice, quinoa, millet
  4. Beans and Legumes – pinto beans, kidneys, lentils, black beans
  5. Nuts and Seeds – sunflower, chia seeds, walnuts, almonds, nut butter, cashews, etc.
  6. Healthy fats – coconut, olive oil, cheese, avocado, etc.
  7. Beverages – black coffee, tea without sugar, fruit-infused water, etc. 

Food To Avoid While On Vegetarian Diet Plan

The common Indian diet is much better than conventional diet plans. Indian simple dishes are rich in nutrition and are easy to make.  However, there are some foods needed to avoid for effective weight loss – 

  1. Energy drinks
  2. Sweet tea
  3. Sugar
  4. Pastries
  5. Cookies
  6. Candy
  7. White bread
  8. Pasta 
  9. Frozen food
  10. Meat replacements
  11. Frozen desserts 

Studies Conducted Regarding Vegetarian Diet Plan for Weight Loss

A study conducted at the Harvard School of Public Health indicates that people having vegetarian diets tend to have more weight loss than compared with non-vegetarian diet plans. Not only that, it can help for effective weight loss as per the Physicians Committee from  Washington DC. Moreover, there was a study conducted in California on the effect of a vegetarian diet on weight loss. And the study clearly shows that the vegetarian diet plan is effective in preventing obesity. 

Other studies suggest that when an obese person switches to a plant-based diet tend to lose more weight than those eating a meat-based diet. So, it is quite clear that a diet plan for weight loss is vegetarian. 

Conclusion

At last, We hope you get all the information regarding Diet Plan For Weight Loss Vegetarian. If you still have any questions, then reach out to Dietitian Priyanka Mittal today. Dietitian Priyanka is a well-known dietitian for customized diet plans at affordable prices. 

Frequently Asked Questions (FAQ)

Question – Is a vegetarian diet effective for shedding extra kilos?

Answer – Yes, the vegetarian diet plan is effective for shedding extra kilos.

Question – Where to find the best diet plan for a vegetarian?

Answer – You can reach out to Dietitian Priyanka Mittal for the best vegetarian diet plan. 

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