Brown Rice is Rich in Fiber and Selenium. For people worried about colon cancer risk, brown rice packs a double punch by being a concentrated source of the fiber.The 1200 Calorie Diet Plan. A 1200-calorie diet plan is a great way to efficiently lose weight. The results can usually be seen after a few weeks of dieting. Food Group: Serving Recommendations: Grains (A serving equals about 80 kcal) 6 of your 8 servings should be from whole grain sources like wheat bread, brown rice. Brown rice is a nutritional rock star in the rice family, however when cooked traditionally, it requires a long cooking time because the bran is a barrier to water. Day Weight Loss Diet Plan For Vegetarians. Day Weight Loss Diet Plan For Vegetarians. Arshi Ahmed. November 9, 2. A vegetarian diet is one of the healthiest approaches to weight loss. Plant- based foods such as vegetables, fruits, and whole grains are full of fiber, which keep you satiated with fewer calories and prevent weight gain. Additionally, vegetarian diet for weight loss also reduces the risk of heart diseases. Below are some suggestions for breakfast, lunch, evening snack and dinner for a vegetarian diet plan for weight loss. What Is Vegetarian Diet. Image: Shutterstock. A well- balanced vegetarian diet is apt for people of all ages. Whether it is children, elderly, pregnant women, lactating mothers, competing athletes, or even recovering patients, a vegetarian diet has all the nutrients, minerals, protein, calcium, vitamins, irons, and zinc needed by the body for its proper functioning. Many doctors prescribe a vegetarian diet plan for the prevention and treatment of various kinds of diseases. Cardiovascular diseases, diabetes, blood pressure, cancer, renal diseases, osteoporosis, diabetes, dementia, gallstone, arthritis, etc. A gradual change to a vegetarian diet can be a long- term move and a lifestyle change. A gradual increase of fruits and vegetables in your daily diet can help you cut down on your meat intake. You can then graduate to a completely vegetarian diet. Lacto- Vegetarians. The lacto- vegetarians consume dairy products but do not eat eggs. They also consume honey. Ovo- Vegetarians.
The ovo. They also consume honey. Lacto- ovovegetarians. The lacto- ovovegetarians are people who consume eggs, dairy, and honey. Vegan. The vegans are those who do not eat any kind of dairy products from animals, or eggs or honey. They only consume plant- based foods. Days Vegetarian Diet Plan For Weight Loss. Day 1. Image: Shutterstock. Early morning – (6 am)Start your day early with lemon water or lemon water mixed with honey. This will help the body to get rid of harmful acids produced by the body. Breakfast – (8 am)1 poached egg, 3 slices of brown bread toast, 1 banana and 1 cup of green tea. Lunch – (1 pm)1 portion of brown rice with tofu and grilled tomatoes. Evening snack – (4 pm)Egg and mayo sandwich: 2 slices of brown bread filled with slices of boiled egg, sliced tomatoes, and low- fat mayo. Dinner – (8 pm)1 portion of chickpea curry served with 2 chapattis, fresh green salad with yogurt dressing. Day 2. 1. Breakfast – (8 am)1 bowl of corn flakes or wheat flakes topped with a handful of raisins and 1. Lunch – (1 pm)1 serving of pea and pumpkin curry, 1 cup of brown rice and salad. Evening snack – (4 pm)2 slices of whole grain toast with baked beans and low fat grated cheddar cheese. Dinner- (8 pm)Vegetable stir fry with rice and salad. Day 3. Image: Shutterstock. Breakfast – (8 am)1 bowl of unsweetened muesli with skimmed milk, a slice of multigrain bread and 1 orange. Lunch – (1 pm)1 bowl of vegetable soup, 1 toasted bagel with hummus and salad. Evening snack – (4 pm)Vegetable crudit. Dinner – (8 pm)1 small bowl of vegetable dalia and 1 cup of vegetable curry with 1 chapatti. Day 4. 1. Breakfast – (8 am)2 slices of whole grain bread, 2 scrambled eggs, grilled tomatoes and 1 cup of tea. Lunch – (1 pm)1 cup dal with 1 cup brown rice, 1 chapatti and 1 plate of green salad. Evening snack – (4 pm)1 bowl of fruit salad and 1 cup of low- fat yogurt. Dinner – (8 pm)Stuffed peppers (peppers stuffed with brown rice and vegetables) with 1 plate of upma. Day 5. Image: Shutterstock. Breakfast – (8 am)1 plain or masala dosa with chutney and two idlis. Lunch – (1 pm)2 chapattis made with whole wheat, along with mixed vegetables and 1 bowl of green salad. Evening snack – (4 pm)1 small can of baked beans, grilled mushrooms and 3 slices of brown bread. Dinner – (8 pm)2 chapattis with 1 cup of vegetables and 1 bowl of dal. Day 6. 1. Breakfast – (8 am)1 bowl of instant porridge topped with chopped fresh fruits and 1 boiled egg. Lunch – (1 pm)1 bowl of mixed vegetable pulao, 1 cup of soy curry and lettuce salad. Evening snack – (4 pm)Puffed rice with tea or coffee. Dinner – (8 pm)2 chapatti, 1 cup of dal and 1 cup of paneer sabzi. Day 7. Image: Shutterstock. Breakfast – (8 am)Muesli pancakes with a glass of grapefruit or Satsuma juice. Lunch – (1 pm)Fresh carrot and coriander soup with 2 slices of multigrain bread and 1 cup of nonfat yogurt. Evening snack – (4 pm)1 cup of sprouts with pomegranate arils and tea. Dinner – (8 pm)Pumpkin, eggplant and chickpea curry with 2 chapattis. Varied Diet. The vegetarian diet plan can be very varied. Thousands of plant- based foods make a vegetarian diet plan interesting. You can make it as interesting as your palate and calories allow. Various combinations and spices ensure that you do not get bored of the vegetarian diet plan. Vegetarian meals are satisfying too. You can choose a diet plan based on your requirements. A low- calorie diet plan to lose weight, a diet plan to recover from an ailment or disease, or a well- balanced diet plan for a healthy and fit body . Only then can you have a nutritionally balanced diet. Many complain that individuals miss. There are supplements available that can help fortify your need for Vitamin B1. Staples Of Vegetarian Diet. A typical well- balanced vegetarian diet is high in fiber and complex carbohydrates, and low in saturated fat. A well- balanced vegetarian diet should include: 1. Fruits And Vegetables. Image: Shutterstock. You can have all kinds of fruits and vegetables in your diet. Five servings of fruits and vegetables is the recommended daily dose for an individual on a best vegetarian diet plan. These vegetables and fruits have all kinds of minerals and nutrients required by the body. You can eat them raw, cooked or as juice to suit your palate. They are a rich source of fiber. They have a good quantity of antioxidants. These are effective for. For greater weight loss, it is best to opt for fruits and vegetables rich in water content. You need to eat a variety of vegetables and fruits to obtain all the necessary nutrients and minerals required by the body. A dietitian would tell you to eat across the rainbow, i. This way you can obtain optimum nutrients from these plant- based foods. Grain And Cereals. You can include whole grains, cereals, brown rice, muesli, oats, barley, etc. You can eat bread, pasta, and plenty of foods made from these whole grains and cereals. They are highly nutritious and have good quantities of zinc and iron. Legumes, Nuts, And Seeds. Image: Shutterstock. There are various kinds of legumes, nuts and seeds that you can add to your diet. Products like kidney beans, soya beans, lentils, chickpeas, split peas, almonds, walnuts, flax seeds, sesame seeds, peanuts, etc. They help to reduce cholesterol and keep our heart healthy. They also contain good amounts of omega - 3 fatty acids. Diary And Soya Products. Milk, cheese, yogurt are sources of minerals and vitamins that can be included in your diet. These are rich sources of calcium and protein for the body. Various fat- free and reduced calorie options are available in the market. Fat. Fat is an important ingredient required by the body. Fat helps the joints to be lubricated and makes movements easier. You need to have unsaturated fats, which can be found in nuts, avocados, and certain other foods. This can actually be highly beneficial for good health. You can avoid saturated fat that is usually available in the form of animal meat. Saturated fat is bad for the body. Benefits Of A Vegetarian Meal. Low On Calories. Plant- based food is low in calories as compared to meat. Meat makes up a larger portion of the meal. The vegetarian portions are smaller as the stomach gets full faster in a vegetarian diet. This, in turn, leads to consumption of less food, which means less calorie intake. Fewer Diseases. People on a vegetarian diet have lower incidences of diseases. Blood pressure, diabetes, cardiovascular diseases, cancer, strokes, etc. Less Body Mass. Individuals on a vegetarian diet have low body mass, and as they grow older, they tend to put on less body weight compared to meat eaters. Better Cholesterol Level. It has been noted that people on a vegetarian diet have a better cholesterol level. People suffering from heart diseases had lower LDL level when they switched to a vegetarian diet. LDL is the main cause behind the clogging of arteries in people. Lower Risk Of Cancer. Studies have proven that individuals on a vegetarian diet have lower risks of developing cancer when compared to meat eaters. Live Longer. People on a vegetarian diet tend to live longer than those on a non- vegetarian diet. They are less prone to chronic diseases and obesity. Boosts Metabolism. A vegetarian diet plan is high in fiber and complex carbohydrates, which helps boost the metabolism. This, in turn, helps you to burn more calories. This way, you are able to maintain a healthy weight. Higher Energy. People on a vegetarian diet have higher energy levels when compared to individuals on a meat- inclusive diet. They are also generally more active than others. Healthy Skin. Image: Shutterstock. Nuts, vitamins, and other nutrients from vegetables and fruits play a huge role in endowing a person with healthy skin. You will notice that individuals on a vegetarian diet usually have good glowing skin with few blemishes. Reduces Body Odor. People who eat meat generally tend to have a body odor. In hot and humid weather, people would not like to stand next to you. Individuals on a vegetarian diet have reduced body odor. Healthy Nails. Image: Shutterstock. People who are on vegetarian diets have healthy nails. This is an indicator of general good health. Their nails are much stronger. Bad Breath. Vegetarian dieters have a low incidence of bad breath. With this diet, you will have no problem standing close to a friend and talking. Healthier Hair. Image: Shutterstock. If you want longer, thicker and healthier hair, switch to a vegetarian diet. Many studies have shown that a vegetarian diet is good for the health of the hair. A Sample Indian Balanced Diet Plan For Weight Loss. India is one of the world’s richest and diverse cultures. With so many festivals and traditional affairs round the year, it is difficult to stay fit and not gain weight. To top it all, we are expected to look fab in that zari sari or any other ethnic wear! Doesn’t that make weight loss one of the biggest concerns? Losing weight is not just about sweating it out for hours in the gym. You also have to be mindful about what you eat. Having junk and highly processed foods while working out can negate the possibility of losing weight. You have to restrict your calorie intake in order to lose weight. Some health enthusiasts are of the view that Indian meals are creamy and spicy, and hence should be avoided while on a weight loss diet. However, using the commonly found ingredients along with healthy cooking methods can help you lose weight easily. Ideal Indian Diet Plan for Weight Loss: The Indian diet plan for weight loss should be designed keeping in mind the calorie requirements of an individual. The calorie requirement of a person is based on factors like age, weight, gender, health conditions, metabolism and activity levels. You may also need to calculate your BMR (Basal Metabolic Rate) and BMT (Body Mass Index). Basal Metabolic Rate: Basal metabolic rate is the basic minimum requirement of the calories a body needs for its metabolic function. For this the diet should provide minimum calories to the body. Body Mass Index or BMI: Body Mass Index helps to find out how much weight loss is within the parameters of the body. A person should maintain his/her weight according to the height, weight, age and body fat. Anything above or below the body mass index is an indication of an unhealthy body. Advantages of Indian/ Vegetarian Diet Plan: A healthy and nutritious diet goes a long way in maintaining the overall health. Some benefits of the vegetarian diet include: The practice of eating fruits and vegetables will help to boost the metabolic rate. You can lose around 5 to 8 kilograms in 1. The vegetarian diet plan will give a natural glow to the skin. It eliminates the toxins from our body, making us feel more energetic. A vegetarian diet plan will also help in reducing the flab around our body. Following a vegetarian diet helps to lower the cholesterol levels. Vegetarian diet is devoid of saturated and trans fat. It reduces high blood pressure, thereby preventing hypertension. Weight Loss Foods: The Indian diet plan for weight loss does not require any special ingredients. You can find most of the low calorie and fat burning foods in your kitchen itself. These weight loss foods can also be easily found in the nearest grocery store and can help you lose weight by just cooking them in the right method. These weight loss foods can be eaten directly or in conjunction with other low calorie foods. Moong dal or red lentils: Moong dal is a favorite of almost every Indian. The dal comes packed with vitamin A, B, C and E, besides minerals like iron, potassium and calcium. This weight loss food is full of fiber, hence people feel fuller after having just a small bowl of this dal. Moong dal is also beneficial for boosting the metabolism and the immune system, thereby protecting the body from fatal diseases. The dal goes best with rice and chapattis. Walnuts: According to a research conducted in the University of Scranton, walnut ranks above almonds, pecan, pistachio and other nuts in helping one loose weight. A handful of walnut provides twice as much antioxidant than any other nuts. Walnuts are quite high in calories and must be eaten in moderation. Green leafy vegetables: These vegetables are a storehouse of vitamins, minerals, protein, fiber and phytonutrients. Green leafy vegetables include broccoli, spinach, kale, chard, parsley. Being rich in fiber, Spinach helps to cure constipation by cleansing the digestive tract. Just one serving of spinach will keep you feel full until your next meal. Beetroot: According to several studies, drinking beet juice gives an instant energy boost, allowing you to exercise longer and burn more calories. Beet detoxifies the blood and renews it with minerals and glucose. The vegetable is also high in potassium, folic acid and fiber. The high fiber content in this vegetable eliminates the toxins from the body. Not just the vegetables, beet leaves are also high in minerals and vitamins. Almonds: Blood sugar level changes also cause the body to make insulin, leading to the deposition of abdominal fats. A study at the University of Toronto found that people who ate almonds with white bread experienced stable blood sugar levels. This weight loss food is also rich in nutrients like monounsaturated fats, folic acid, vitamin E and dietary fiber. Carry a small packet of unsalted almonds for a quick on- the- go snack. Apples: An apple a day not just keeps the doctor away, but also makes you slimmer. Apple is one of the best weight loss foods. A study at the Penn State University has found that people who ate an apple before every meal, consumed fewer calories than those who had a different snack. The 4 grams of fiber in apple keeps you full for a longer duration as the body takes a lot of time to break it down. You can use apples in salads, desserts and savory dishes too. Black Beans: Black beans are one of the greatest weight loss foods. According to a data published in the National Health and Nutrition Examination survey, bean eaters weigh less and have slimmer waistlines. Black beans stay for a longer time in the digestive system, adding to the feeling of fullness and satiety. This aids in weight loss. They also contain soluble, non- soluble fiber and resistant starch, a type of fat burning carbohydrate. The abundance of soluble fiber also lowers the cholesterol and triglyceride levels. Cauliflower: This beautiful vegetable contains several phytochemicals that can fight off the toxic compounds in the body. The presence of thiocyanates, glucosinolates and indoles in this vegetable flushes out toxic waste from the body. Cauliflower is low in calories too. This versatile food will make a great replacement for heavy foods. Cinnamon: A half teaspoon of cinnamon every day can help you control the blood sugar and prevent insulin spikes. As mentioned earlier, insulin spikes can trigger the body to store fat rather than burning it. The spice also promotes effective blood circulation, helping you get fitter faster. Add ground cinnamon in your cake dough, or tea and coffee to make the most out of this spice. Turmeric: This Indian kitchen favorite spice is excellent for weight loss. Curcumin, a phenol found in turmeric prevents the deposition of fat in the body. Adding turmeric to the daily diet can help one lose weight in the long run. This weight loss spice is also effective in soothing gastric inflammation and ulcer. Radish: Cooked radish contains 3 grams of fiber per half cup that can help you stay full and satisfied. This starchy vegetable should not be eaten with rice or bread. Enjoy radish with tomato and cucumber salad. Garlic: This popular herb is used widely in almost all recipes and gravies. Garlic is an appetite controller, making it perfect for healthy weight loss. According to a study, obese people who ate this zero calorie spice lost an average of 3. Allicin a compound present in garlic is effective for fighting cholesterol and keeping the blood sugar levels stable. It also fights cancer, cardiovascular diseases and respiratory problems. Lentils: Lentils are the most popular ingredient in any Indian household. It is one of the best belly flattener foods. It prevents insulin spikes that can cause the body to create excess fat in the abdominal area. It reduces the possibility of a heart attack, stabilizes blood sugar and helps in weight loss. For Vegetarians it is a good source of protein. Bananas: Banana is an excellent fruit to include in a weight loss diet. To lose weight you have to create a caloric deficit. You have to eat more calories than what you can consume in a day. Banana offers healthy carbohydrates that provide more energy to stay active. The high amounts of fiber in bananas help to control appetite in people trying to lose weight. Potassium in bananas can also help to lower blood pressure. Banana contains tryptophan, a chemical that helps to reduce depression. This prevents people from indulging in comfort eating. Best time to eat this fruit is breakfast. Tomatoes: Tomato, technically a fruit, goes well with every Indian recipe. The body releases a hormone called cholecystokinin every time you eat tomatoes, which tightens the valve between the stomach and intestine. The hormone boosts the feeling of fullness, preventing overeating. This low calorie food stabilizes blood sugar and reduces cholesterol. Olive oil: Olive oil contains healthy, monounsaturated fat that improves satiety and keeps you from eating junk food. Polyphenols in olive oil detoxify the unbalanced molecules, strengthening the immune system. Add olive oil to your green salad to increase its antioxidant content. Cabbage: Cabbage is an excellent weight loss food. The food is low in calories and high in fiber. This weight loss food is an excellent source of vitamin C. It is ideal for constipation, aging, stomach ulcer and skin disorder as well. Coffee: Caffeine in coffee can raise the metabolic rate by 1. This can burn around 3. People who sip 3 to 4 cups of coffee are 3. Pears: Pears are one of the most fiber rich fruits. A medium sized pear provides 5. Eating a single serving of this fruit can keep you satisfied for a long time. Seeds: Seeds are a rich source of fiber, protein, vitamins, minerals and omega 3 fatty acids. Seeds like flax seeds, peanuts, sunflower seeds and pumpkin seeds keep the heart healthy by reducing cholesterol and increasing high- density lipoprotein in the blood. It also strengthens the functioning of bones and brain. Cereals and whole grains: Cereal and whole grains have ample nutritional value. Snacks and Desserts - Ideal Protein of Everett and Marysville, Weight Loss Center of Everett, Marysville. A little Splenda or Stevia to taste. Ideal Protein Vanilla Pudding. Ideal Protein Maple Oatmeal. Mini- muffin baking. Add a little Stevia or Splenda to taste. The taste should be sweet but tart. Add the contents of one Ideal. Protein Vanilla pudding and mix well until smooth. The consistency will be thicker than your normal pudding. Cover and refrigerate. Mix 1 packet of Ideal Protein Maple Oatmeal with the egg white and 1- 1 . Moisten your hands (if you don. Place one. dough ball in each baking cup. Press dough down as thinly as possible across the bottom and the sides forming a little . For crispy tart shells, remove them from the muffin tin and place them upside down on top of the tin and bake for a few more minutes until golden brown. If the. cup cake shells are too thick, don.
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