HOW TO LOOSE WEIGHT BY A VEGETARIAN DIET

A healthy and nutritious diet plays an important role in maintaining the complete health of the body. Veg diet can also help in weight loss, while providing the basic nutrients required by the body. 

5 Vegetarian Foods For Weight Loss

Green Leafy Vegetables : are storehouse of vitamins, minerals, antioxidants, proteins and fibers. The green leafy vegetables like Spinach,Kale, Brocolli, Parsley contain less calories and reduce the fat levels in our body.


Nuts and Seeds: are also store house of minerals, proteins, fiber, vitamins. They also have fatty acids, but these are essential fats. Flax seeds, Sesame seeds, peanuts, Walnuts, Pumpkin Seeds, Sunflower Seeds etc not only keep our heart healthy and reduce cholesterol, but also strengthen bones and functioning of brain. Nuts and seeds are also rich in omega-3 fatty acids. These should be included in our veg diet but in a limited quantity.

Beans and Soya Products: We should incorporate more of dairy products, soya products and beans in a vegetarian diet as they contain sufficient quantity of protein and other nutrients and soluble fibers which help to process fats in our body. Foods like Soya Bean, Baked Beans, Lentils, Black Beans,Tofu, Kidney beans, Chickpeas etc. help to increase our metabolic rate, reduce appetite and help in weight loss.


Cereals and Grains: They are a great source of iron and zinc and give plenty of energy to our body. Cereals like Whole Wheat Bread, Muesli, Brown Rice, Oats, Porridge, Semolina, Barley should be included in our daily diet. They provide us with a lot of nutritional values.




Fruits : They are the best part of our diet. They have less calories and plenty of fiber, vitamins, minerals, antioxidants and other nutrients. For weight loss,go for fruits with high water content like in Watermelon, Muskmelon, Apple, Papaya, Orange, Berries.

Vegetarian Diet Plan To Be Followed for Weight Loss

A vegetarian diet should be such so that it provides all the nutrients required in our body and also help us to loose weight. One can start with the following vegetarian diet.

Morning- empty stomach : Start the day with honey and lemon juice with lukewarm water. This is useful in getting rid of harmful toxins present in our body.

Breakfast: You can take Brown bread with skimmed milk, wheat bran/oats/cornflakes or sprouts or fruit salads. Or  you can also have Vegetable Poha / Upma/Idlis/ Vegetable Daliya with fruits along with skimmed milk

Mid meal : almonds or walnuts handful with green tea/black coffee/ juice . 

Lunch : Chapati without ghee or oil, rice (one small bowl), salad, vegetable(one bowl), dal and curd.

Evening : Any one fruit or Sprouts or nuts or tea with 2 lite biscuits

Dinner: Chapati without ghee or oil, rice (one small bowl), salad, vegetable soup, vegetable, dal.

Before going to bed you can have a glass of skimmed milk or a single fruit. Dinner should be had by 7 p.m.

Along with all the above do not forget to drink 8-12 glasses of water daily. Daily walk, exercise or run for 30 minutes should also be done. Do avoid junk and fried food, sweets and bakery products.