Did you find many people going veggie these days? Did you see many campaigns and awareness programs on going veggie these days? Well, there are many unknown advantages and benefits of going veggie in our daily diet. As most of us prefer a non-vegetarian diet that includes chicken, fish and eggs to lose weight, many of them fail either because of over eating or under eating. We assume that our body will not get that adequate energy and sufficient amount of nutrients by following a vegetarian diet. Whereas, a vegetarian diet is considered one of the healthiest diets because it includes plant-based foods and vegetables. A balanced diet chart and fitness plan is extremely important to lose weight and maintain a healthy body.
A vegetarian diet provides various health benefits by lowering the cholesterol levels, reducing the high blood pressure and hypertension, lowering the risk of cardiovascular diseases and many other. Veggie diet is the ideal diet plan to lose weight fast, as we consume fewer calories and also avoid unnecessary and saturated fats. In order to begin a veggie diet plan, we must maintain a healthy diet plan which includes lots of fiber, proteins, antioxidants and other essential vitamins required for our body.
Top 5 Vegetarian Diets to Lose Weight
A low calorie vegetarian diet must be well planned to provide all the nutrients required by our body. Check out these top 5 vegetarian foods to l0se weight in a steady process.
Green Leafy Vegetables
Fresh leafy greens and colourful vegetables make the basis of a complete vegetarian diet to lose weight fast. Dark and green leafy vegetables are one of the best veggie foods, as they are considered to be a powerhouse of all the phytonutrients, vitamins and antioxidants along with the essential minerals for the body. In veggie diets, green leafy vegetables play a vital role which has the best source of proteins and fiber. This veggie food is the best food for weight loss as it contains fewer calories and reduces the fat levels in our body quickly.
Best Sources: Spinach, Broccoli, Kale, Parsley, Turnip Greens, etc.
Nuts and Seeds
A healthy vegetarian diet plan to lose weight must include nuts and seeds as satiating snacks. Nuts and Seeds are considered to be the powerful natural protein sources. They also contain fiber, vitamins, minerals and other essential fatty acids (healthy fat). Nuts and seeds are the healthiest choices when compared to other fatty foods, as it contains rich amount of omega-3 fatty acid, and it also provides various health benefits.
These foods are heart healthy, reduce cholesterol levels, strengthen bones and also help in proper functioning of the brain. Eating roasted nuts and seeds is considered to be very healthy and also consuming soaked nuts and seeds is beneficial as it enhances the vitamin content in them. Nuts and seeds must be included in our regular diet and should be limited.
Best Sources: Almonds, Walnuts, Flaxseeds, Sesame seeds, Peanuts, Pumpkin Seeds, Sunflower Seeds, etc.
Beans and Soya Products
The bean sprout benefits for health and weight loss need no new emphasis. Bean and soya products are a powerful source of protein in a vegetarian diet to lose weight. A veggie diet excludes meat, fish and other foods which are considered to be protein rich. In this diet, these foods are replaced by dairy products, soya products and beans which contain enormous amounts of protein and other nutrients. Beans and soya products are always recommended in a veggie diet as they contain rich amount of soluble fiber which helps to reduce cholesterol levels and process fats in our body.
There is a variety of beans which provides the essential chemicals, vitamins, calcium, folate and amino acids required by our body. Beans and soya products are the best foods for weight loss as it increases our metabolic rate, as it enhances leptin levels which in turn reduce our appetite.
Best Sources: Kidney beans, Soya Beans, Tofu, Baked Beans, Chickpeas, Black Beans, Lentils, etc.
Grains and Cereals
Grains and cereals are the foods which have a lot of nutritional value and are excellent sources of iron and zinc. Whole grains are very important in a well-balanced veggie diet as it gives required energy to our body. It includes carbohydrates, fiber, protein and essential vitamins and minerals. Oats are one of the best whole grains and the benefits of oatmeal for weight loss are well known.
Best Sources: Whole wheat bread, Oats, Porridge, Muesli, Brown Rice, Barley, Semolina, etc.
Fruits are the best part of a vegetarian diet plan to lose weight, as it has fewer calories and contains enormous amounts of fiber, vitamins, minerals, antioxidants and other nutrients. In addition, juicy and refreshing fruits are delicious to taste and make a healthy substitute for sweets. A regular and balanced diet should always contain fresh fruits, smoothies and fruits juices, as they are always a boon to our health as it enhances our metabolism and provides various health benefits like lowering blood pressure levels, cholesterol levels and also these are heart healthy. Fruits with rich water content are considered to be one of the best choices for healthy weight loss. You can also try healthy and delicious kiwi smoothie recipes to promote weight loss.
Best Sources: Watermelon, Muskmelon, Apple, Orange, Berries, Papaya, kiwifruit etc.
These are the top 5 vegetarian foods that must be included in the diet plan for losing weight. There are different varieties of vegetarian diets like veggie or total vegetarian which includes only plant-based foods. And lacto-vegetarians who consume plant based as well as dairy products, and finally Lacto-Ovo vegetarian and semi-vegetarians whose diet includes chicken, sea foods, plant based and dairy products.
Top 5 Healthy Vegetarian Recipes for Weight Loss
So, now that you know the most important foods groups that comprise a healthy vegetarian diet, here are 5 healthy vegetarian recipes using the above-mentioned ingredients.
Palak (Spinach) and Corn Subzi
This healthy vegetable side dish is loaded with nutrients like vitamin K, A, C, E and B along with iron, magnesium, calcium, potassium and folate along with protein and fiber that helps you stay satiated for a longer period of time and this dish is prepared with minimum oil making it a healthy choice for weight watchers. It can be paired with rotis or parathas for a delicious treat.
For Spinach Puree:
Chopped Spinach – 1 Cup
Kasuri Methi – 2 tsp
Chopped Coriander – 1/2 Cup
Garlic Cloves – 3
Green Chilies – 2
Ginger Paste – 1 tsp
Sugar – 1/2 tsp
Boiled Sweet Corn – 1 Cup
Onion Paste – 1/2 Cup
Tomato Puree – 1/2 Cup
Low-fat Milk – 1/2 cup
Turmeric Powder – 1/4th tsp
Coriander and Cumin Powder – 2tsp
Garam Masala – 1/4th tsp
Refined Oil – 1 tsp
Salt to taste
Mix the ingredients of the spinach puree in a bowl and add 1/4th cup water to it. Put the mixture in a pan and cook on medium flame for a minute. Remove from flame and let it cool down completely. Pour it in a grinder and grind it to make a smooth paste and keep aside. Heat the oil in a non-stick pan and add the onion paste to it, sauté for a few minutes and then add the tomato puree, turmeric powder, cumin and coriander powder and garam masala, mix well and cook for 1 minute on medium flame. Now, add the prepared spinach puree to it, mix thoroughly and cook for 1 minute, add the milk and salt, mix well and cook for another 2 minutes. Now, add the sweet corn to it, cook on medium flame for 1 minute and serve hot with rotis.
Spicy Mixed Nuts
This is a great crunchy and delicious snack that can be enjoyed by the entire family while watching movies or games without putting on extra calories unknowingly. Nuts are loaded with healthy fats, fiber along with vitamins and minerals that make them an integral part of a healthy diet.
Take a large glass bowl and add the nuts, butter, ginger, garam masala, cumin powder and red chili powder to it and mix till all the nuts are evenly coated with the spices. Take a baking tray and like it with aluminum foil and spread out the nuts on it. Preheat the oven at 300 degree Fahrenheit and roast the nuts for 20 minutes, stirring once or twice. Bring out the nuts, pour in a bowl and let them stay in room temperature. Serve them in rolled newspaper containers.
Red Kidney Beans Masala or Rajma Masala Punjabi Style:
Red kidney beans or rajma is undoubtedly on of the healthiest vegetarian sources of high-quality protein and fiber that makes it an important part of vegetarian and vegan diet to lose weight. It is also a healthy food of vegetarian body builders. This is a traditional North Indian dish that can be paired with both rotis and rice and is one of the best lunch ideas for weight loss.
Rajma or Kidney Beans – 2 Cups
Chopped Onion – 1 Large
Chopped Tomatoes – 3
Chopped Ginger -1 Inch
Chopped Garlic- 7 to 8 Cloves
Chopped Green Chillies – 2
Chopped Coriander Leaves – 1 tsp
Red Chilli Powder – 1/2 tsp
Cumin Seeds – 1 tsp
Turmeric Powder – 1 tsp
Salt to taste
Garam Masala Powder – 1 tsp
Butter – 2tsp
Soak the kidney beans in 3 to 4 cups of water for 8 to 9 hours. Drain out the water and rinse the beans under running water 3 to 4 times. Add the kidney beans in a pressure cooker along with chopped onions, garlic, ginger and green chillies along with the spices – cumin seeds, turmeric powder, salt and red chilli powder. Add 3 cups of water to it, still well and add the butter. Close the lid and cook for 18 to 20 whistles. Now, remove it from flame and once the pressure subsides, open the lid to check if the beans are cooked completely. Now, transfer the whole thin to a pan and start cooking on medium flame till the gravy gains a thick consistency. Add the coriander leaves and garam masala powder from the top and serve hot with rice or rotis.
Mushroom Brown Rice
A healthy diet plan to lose weight usually does not include rice, but brown rice is a healthy alternative with high glycemic index and rich in fiber that makes it a healthy food option for calorie conscious people, as well as people suffering from diabetes. What’s even better about this recipe is that it takes really less time to prepare.
Brown Rice – 1 cup
Mushroom Sliced – 1 cup
Finely chopped Fenugreek Leaves – 2 cups
Chopped Green Chillies – 2 tsp
Chopped Onions – 1 cup
Chopped Garlic – 1 tsp
Chopped Ginger – 1 tsp
Chopped Tomatoes – 1 cup
Chilli Powder – 1 tsp
Salt to taste
Refined oil – 1 tsp
Heat the oil in a pan; add the onions, ginger, garlic and green chilies, sauté on medium flame for 2 minutes. Add the mushrooms, fenugreek leaves, tomatoes and chilli powder, mix well and cook for 2 minutes, stirring occasionally. Now, transfer the cooked mushrooms in a pressure cooker, add the brown rice and 2.5 cups of hot water and salt, mix well and close the lid, Cook till 4 whistles and remove from flame. Allow the pressure to escape and then open the lid. Sprinkle chopped coriander leaves from the top and serve hot.
This is a healthy and tasty recipe with watermelon that adds a twist to the delicious fruit and brings about a change if you are bored with the same old fruit salads. It makes the perfect sweet treat that you can enjoy after a hearty meal.
Deseeded and Chopped Watermelon – 3 cups
Low-Fat Milk – 4 tsp
Roasted Cumin powder – 1/4th tsp
Black Salt – 1/4th tsp
Blend the watermelon in a mixer to form a smooth juice and pour it in a glass bowl, add the milk, black salt and cumin seed powder. Mix well and pour the mixture into a container, cover the lid and freeze it for 1 hour, Serve in tall glasses with mint leaves on top.
Hope these recipes from all the vegetarian food groups help you to plan out your healthy vegetarian diet for weight loss. Try them in your home and share your healthy vegetarian recipes with us.
Laxmi Sravanthi has completed her B.Tech Degree in Information Technology. She is interested to help people in being fit and healthy. She is working as full time chief analyst and operations manager at TFI.