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.
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.
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.
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.
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 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.
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.
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.
Ingredients:
For Spinach Puree:
Other Ingredients:
Procedure:
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.
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.
Ingredients:
Procedure:
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 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.
Ingredients:
Procedure:
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.
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.
Ingredients:
Procedure:
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.
Ingredients:
Procedure:
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.
Deblina Biswas has an M.Sc degree in Nutrition from the University of Osmania and has tons of experience in Fitness and Nutrition. She loves everything about food and fitness and the fact that she has been able to follow her heart when it comes to her profession. When she is not working, she likes to rustle up delectable concoctions in the kitchen, of course keeping the health quotient intact. She says, everyone just loves her healthy biryani she makes for special occasions. She believes that most ailments can be cured with the right amalgamation of nutrition and fitness.
Hello good day miss. I am navina here. Normally, i study at night so at night i drink 2 litters of water and also i not enough sleep at night so is it possible if i flow this diet form method. I hope u as soon u replay. Thank you.
Its important to have at least 8 hours of sleep at night to maximize the effectiveness of this diet, it will be better if you can complete your studies early for the 7 days of the diet because it will be difficult to concentrate on studies if you are eating only soups, fruits and vegetables as you are definitely going to feel hungry during the night.
and also is it correct ah at night can not drink alot of water ?
It is best to drink water through out the day and slowly reduce it after evening.
Hi Bipasha, I am 26 yrs old female. My height is 5’6″ and weight is around 47 kg. I dont think I really need a diet plan but my main concern is the belly fat. I always wanted to have a flat stomach but couldnt get it. Pls guide me.
hy bipasha i am 18 years old and weight is 137 kg i want to loose it wt will be the best plan for me to eat daily and loose as much as i can
You can follow the 1200 cal diet plan that doesn’t starve you and yet helps in losing weight. Also try to do at least 1 hour of exercise 5 to 6 times a week.
I am regular reader, how are you everybody? This paragraph posted at
this wbsite is really pleasant.
Hi Bipasha!
I tried the GM diet plan. Day 1 was really nice as i did not feel hungry at all. But day 2 was totally different. I felt weak and irritated, also there was a lot of void being felt in the stomach in the second day. I wanted to ask if only vegetables can be eaten and nothing else on the third day? There are not much options in vegetables as such! I had to discontinue the diet because it was making me feel weak in the knees ( i excercise 6 times a week, I am 5 ft 5″tall and weigh 67 kg)
You have done the right thing to discontinue the diet if you were feeling weak. Just stick to a normal healthy diet and do 45 minutes of exercise on a daily basis.
Hello mam! i read your page and its very good and informative. my height is 5’4 and weight 74. i daily go gym and trying to follow diet plan but sometimes it seems not my cup of tea. sometimes i feel quite weak and my energy level goes down. what should i do to maintain my energy level? i included in my diet- milk,nuts, dairy products, sprouts, lukewarm water with honey, brown rice, fruits,veggies and salads……my problem is that i don’t take all this on proper time that is why feel so hungry and always wish to eat something spicy. i eat all things which don’t hv spice. is there any option to include something spicy in my diet? would you plz help me to make a time schedule to take my meal which not mk me hungry? m eagerly waiting for your reply.. thank you..
Have 6 small meals instead of 3 big ones during morning, afternoon and night, eat healthy snacks like fruits, nuts, oat meal when ever you feel hungry, starving is not a good way to lose weight. You can have spiced sprout salad, add spices to your boiled vegetable curry to make things a bit more tasty.
Its not ideal to have only sprouts throughout the day. If you are having sprouts for lunch and dinner, then try to have boiled vegetables for lunch if possible.
Hi Bipasha,i started drinking alcohol a year ago and i drink alot in a day,however now a days i stopped drinking due to heavy weight,i have started gym,my height is 5.5 and weight is 75kg now i want to looose my weight, i started my diet also..in a day one time fruit and at night only 3 egg and more water,,please help some more diest plan to keep my self fit and with perfect body,,please please
I would suggest you to follow the 1200 cal diet plan.
You can check it out at this link http://www.thefitindian.com/the-1200-calorie-indian-diet-plan-for-a-healthy-weight-loss/
Sorry, but this is not a platform for personal questions.
Hello mam. Myself priyanka I am 26 years old .I m a service doing girl not yet married. I am 82kg now what should I do to loose my weight .plz guide me mam.thanks.waiting for your reply.my contact num 7874737640.
Start exercising and follow a healthy diet. That’s the best way to lose weight and stay fit. Go for 1 hour of power walking every day.
Mam can I eat some brown bread with cooked veggies and can I drink a glass of toned milk a day while following this diet? And after completing this can I eat normal diet or have to eat lite food.
You can have vegetables and milk but its best not to have brown bread. You can either follow the 1200 cal diet or a normal healthy diet after completion of this diet.
Hi Bipasha,
Thanks for publishing this – very nice article. Can you please help me with below queries:
1. In day 2, the article says “all veggies” and only one potato. Does this means, we can have all veggies but just one potato or just potato throughout the day? Can cucumber, carrots, beet root (salads) can be considered as veggies?
2. In the article, sample diet is provided for day 5, can you please provide similar ones for all the days?
Thanks 🙂
Hello Ma’m. I am 24 yrs old, my height is 5’1 and my weight is 65 kgs. I am starting this diet from tomorrow, I got to know about this by a friend of mine who has also started this, she is till 3rd day and has already lost 2 kgs.
I want to know does this diet requires some recommendations from a doctor or you can start without it. Is this same for everyone? I have mild Thyroid too and I take medicine for it too. Would this be a problem? Would be waiting for your response. Thank you.
This diet can be tried by anyone, provided the person does not have any serious medical condition. You can try the diet and continue with your medications during the diet.
People who feel weak on the second day of GM diet should try drinking electrol water. It can be found at any chemist shop and is an OTC product. It has important salts to keep you active . Remember it doesn’t have glucose hence can be added into your diet plan whenever you feel tired or weak. Avoid Glucon-d or C .Just ask for Electrol powder at chemist store.
Dear Bipasha,
my self shakeel. i want reduce my weight 10 Kg with in 2 months .
plz advice , which plan is good for me.
i ll be waiting your reply. thanks
You can follow the 1200 cal diet plan and opt for 1 hour of power walking every day.
My height is 5.11inch i want to get flat stomach and i have 78 kg weiht and i want to loose 10-12 kg.
You can follow the 1200 cal diet plan and start doing 1 hour of cardio exercise.
its a good plan to reduce weight. i started following it
Dear Madam
I am asking about my girlfriend who is also my fiance ,recently she suffers from gastritis and per-diabetics type 2 , for wrong treatment she intakes lots of food and became fatty nowadays she is ok but she worried about her fattiness,is their any guideline for her to reduce fat without any side effect and also lowering the sugar level ?
if yes so please help me by replying a mail which i provide to you
Thank You
Dear Madam
I am asking about my girlfriend who is also my fiance ,recently she suffers from gastritis and per-diabetics type 2 , for wrong treatment she intakes lots of food and became fatty nowadays she is ok but she worried about her fattiness,is their any guideline for her to reduce fat without any side effect and also lowering the sugar level ?
if yes so please help me by replying a mail which i provide to you
Thank You
Aman
I would suggest you to consult a nutritionist who can provide the best solution.
Hi mam ur diet chart for 1200 calorie is not visible and I want to follow that . Can we eat cauliflower and boiled peas during gm diet
You can see the 1200 cal diet plan from this link http://www.thefitindian.com/the-1200-calorie-indian-diet-plan-for-a-healthy-weight-loss/
You can have cauliflowers but don’t eat peas during the GM diet.
Excellent post. I’m experiencing a few of these issues
as well..
Excellent way of explaining, and pleasant paragraph to get data about my presentation topic, which i am going to
present in university.
Nice answers in return of this issue with genuine arguments and telling
the whole thing regarding that.
Hey There. I discovered your blog the usage of msn. This is a very well written article.
I will make sure to bookmark it and come back to read extra
of your useful info. Thank you for the post. I will definitely comeback.
Now I am going to do my breakfast, after having my breakfast coming yet again to read other news.
I simply couldn’t go away your website before suggesting that I really enjoyed the usual
info a person provide for your visitors? Is gonna be back continuously in order to
inspect new posts
There’s certainly a great deal to learn about this
subject. I really like all the points you made.
It’s very effortless to find out any topic on net as compared to books, as I found this post at this website.
Excellent web site you have here.. It’s difficult to find high-quality writing like yours nowadays.
I truly appreciate people like you! Take care!!
Very energetic blog, I enjoyed that bit. Will there be a part 2?
Hi there to every one, the contents present at this site
are in fact amazing for people knowledge, well, keep up the good
work fellows.
Dear mam,
My age is 29, am married and having 3 kids. For taking care of kids I had lost interest in myself now I am weighing 73 kgs. My height is 4″10 . Iam a simple housewife i seriously want to lose weight. I don’t have any health issues. I cannot do exercise becoz i had been operated four
times. Plz help me by suggesting a good weight lose diet. Plz help
You can follow the GM diet twice every month for 2 months with a gap of 12 days in between during which time you can follow the 1200 cal diet.
You actually make it seem really easy along with your presentation however I in finding
this matter to be really one thing that I think I’d by no means
understand. It kind of feels too complex and extremely vast for me.
I am having a look ahead on your subsequent put up, I’ll attempt
to get the grasp of it!
Hello there, You’ve done an incredible job.
I will definitely digg it and personally suggest to my friends.
I’m sure they’ll be benefited from this web site.
Hi everyone, it’s my first pay a quick visit at this site,
and article is really fruitful in favor of me, keep up posting these types of posts.
All the instructions really good and I have noted down the list of given ingredients I will follow it in my diet thank you.
Carbonated drinks will cause more harm than good because
they contain such high levels of sugar and sugar causes a surge in hormone and insulin production, this will trigger your body to produce more sebum oil which is
the oil that blocks pores and causes acne breakouts.
Many acne skin care treatments can reduce acne breakouts but they do not remove acne
pits scars. Accutane is simply the biggest of all acne treatments.
Hi, I have been on the 7 day GM diet and about to start eating a 1200 vegetarian diet. I noticed that most of your recipes do not have a serving amount, i.e.: are they one, two or four serving per recipe? This is confusing as I only cook for myself and do not want to be consuming a recipe meant for two as that will defeat my purpose of losing weight.
Hi! So I am about to go on this GM diet from tomorrow and I was wondering if I could add just a pinch of salt to my salad on the second day like really tiny amount of salt?
my current weight is 80 kg . I want to loose 10 kg in 3 months .it is possible with this diet plan or I need to workout to loose weight.
You can start off with the GM diet and then follow the 1200 cal diet plan and 1 hour of brisk walking every day.
Thanks for sharing recipes. I think best tip for weight loss is to eat fruits like banana, mangoes etc.
Hello mam,
My age is 28 and my weight is 65 kgs I want to reduce 10kgs in one month kindly, guide me.
Losing 10 kgs in 1 month is not a practical target. You can lose 3 to 5 kgs in 1 month by following the 7 days GM diet.
Hello madam. My name is Abhishek. I am suffering from too much obesety weighing 120 kgs. I alreadg have quitted all food causing me gaining weight like potato, fast food n other oily things like 2-3 months before. My target is loosing at least 35 kgs. How can i do that? What should be my diet? Can you help me in choosing my daily diet plan what and when i should eat and consume? (PLEASE KEEP IN MIND I DONT TAKE NONVEG N EGGS)
Hello ,
I am 85 kgs and 5’4 …i want to lose 10 kgs in 2 months …i exercise 1 hour daily…wat should i do with the diet part…i tried GM diet but it takes a toll on my heAlth😞…please suggest something.
Stop the diet, if you aren’t feeling good! Reduce your food consumption and keep changing your exercises so that your body does not get used to certain kind of exercises. Start consuming protein with every meal.
Stop the diet if it is not working for you. Continue with the exercise and include more proteins in your diet.
Hello mam,
My age is 22 and my weight is 65 kgs I want to reduce 10kgs in one month kindly, guide me.but I don’t have time for GM please mam guide me with diet plan
Mam ..i Iiked all your recipes as they are tasty n health too… But calories are not mentiond… Il be grateful if u pls kindly mention the calories for each recipes.
Just eat healthy, avoid junk food, focus on rice, lentil, veggies, eggs, banana, yogurt. Whole foods instead of processed foods.
I m on 2nd day of GM diet .I drink coconut water.is it ok? Can I drink it? Or is there any problem with it?
Hurrah, that’s what I was seeking for, what a information! present here at this website, thanks admin of this site.
Health and Diet tips, Fitness,
Beauty and more.
© 2020 The Fit Indian. All Rights Reserved.
Deblina Biswas