Veg Indian Diet Plan For Weight Loss

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Veg indian diet plan for weight loss. Are you on a strict vegetarian diet to shed your extra pounds? Do you find it hard to believe that there are Indian vegetarian food items that can help you lose weight without feeling dull or hungry? That’s right, you read it right. A vegetarian diet plan for weight loss is like an oxymoron but the same diet plan can be used as a low calorie regimen to help in losing weight.

7-day Indian Vegetarian Diet Plan For Weight Loss

Indian Vegetarian Diet Plan

If you are looking for a vegetarian diet plan for weight loss, you have come to the right place. This article explains how weight loss works, the benefits of a vegetarian diet, a sample vegetarian diet plan, and expert tips to help you follow it.

This 7-day Indian vegetarian diet plan is simple, easy to follow and healthy, packed with all the required nutrients.

The Science Behind Weight Loss

Your diet contributes to about 75% of your weight loss efforts. Hence, it is important to pay attention to the food you eat daily and the calories you consume. The formula is simple – by eating lesser calories than you burn, you can lose the excess weight and eventually maintain your ideal weight.

Studies suggest that a vegetarian diet helps with quicker weight loss, especially when combined with physical activity. A large cohort study carried out in the United Kingdom showed that people who changed to a diet with lesser animal foods over 5 years saw the least weight gain.

DISCLAIMER:

It is crucial to verify the suitability of any diet plan to your unique health condition and weight loss needs. It is thus best to consult an experienced doctor and a qualified nutritionist before making any dietary changes. It will help prevent possible health complications.

What Is A Vegetarian Diet?

A vegetarian diet plan includes plant-based foods and food products with a restriction on consuming animal or animal-derived products. It is a healthy lifestyle choice, which also helps reduce your carbon footprint, a step towards protecting the environment.

There are different types of vegetarian diets: lacto-ovo-vegetarian, lacto-vegetarian, ovo-vegetarian and vegan, classified based on the food products included in each diet plan.

Benefits Of A Vegetarian Diet For Weight Loss

Several studies show that a vegetarian diet plan is far more effective and takes less effort in shedding extra harmful fat than non-vegetarian diets.

  • Naturally Low In Calories: Plant-based food products are naturally less in calories than animal products such as meat, poultry or seafood.
  • Better Satiety: A vegetarian diet comprises fibre-rich foods and consuming meals high in soluble fibre keeps you satiated for longer, maximising your weight loss efforts.
  • Slimmer Physique: Largely, those who eat vegetarian foods have less body fat than those who consume animal or animal-derived products, resulting in a slimmer and leaner physique.
  • Easy Digestion:  Fibre-rich foods positively impact digestive health by improving bowel movement and maintaining healthy body functioning. This is crucial for weight loss and weight maintenance.
  • Reduces Belly Fat: The high fibre in the vegetarian diet also helps in reduce stubborn belly fat. A large American study revealed positive associations between meat consumption and increased risk for obesity and central obesity  (excess accumulation in the abdominal area).

Essential Nutrition In A Vegetarian Diet

A balanced diet is crucial to stay healthy. This becomes even more important when you are trying to lose weight. A nutrient-rich vegetarian meal plan should include the following nutrients in optimal quantities:

  • Proteins: Contrary to popular notion, there are plenty of options in the vegetarian diet plan that will fulfil your protein requirements, like nuts, seeds, legumes, tofu, quinoa, rice, grains and more.
  • Iron: Iron helps in the healthy functioning of the red blood cells and keeps us energised. Good plant-based sources of iron include chickpeas, lentils, sprouted beans, dried apricots, dates, and green leafy vegetables.
  • Omega-3: Vegetarian foods have a good amount of Omega-3 necessary for your brain and heart health. Some rich sources of Omega-3 include flax seeds, chia seeds and flaxseed oil.
  • Vitamin B12: Vegetarians can get their share of Vitamin B12 from dairy products, soymilk and cereals. Some vegetarians also like to include eggs in their meals, which is also a good source of Vitamin B12.

Vegetarian Diet Food List

Here is an expert-approved list of vegetarian foods for weight loss. Do note that though there are several exotic protein-rich foods available in the market, there are plenty of locally-produced, traditional Indian foods that make for healthier options.

  • Vegetables And Fruits: High-fibre vegetables like cauliflower, zucchini, mushrooms, broccoli, bell peppers, capsicum, spinach, and tomatoes. Fresh and seasonal fruits such as berries, bananas, apples, pears, citrus, and kiwi.
  • Legumes: Lentils, kidney beans, soybeans, black beans, and chickpeas.

EXPERT ADVICE

5 Vegetarian Nutrient Bombs For Weight Loss

  1. Cinnamon: Cinnamon improves insulin sensitivity and lowers blood sugar levels, both important for weight loss. It also boosts your metabolism.
  2. Millets: Millets are rich in fibre and bio-active chemicals that keep our stomachs full for extended periods, reducing the urge to mindless snacking.
  3. Spinach: It is rich in fibre, vitamins, minerals, and antioxidants. The high fibre content and less calorie content in spinach aid weight loss. It is also high in thylakoids (a chlorophyll-containing plant component) that aid healthy weight loss, and reduce blood lipid and glucose levels.
  4. Horse gram: It is a high-protein, high-fibre legume that increases appetite-suppressing hormones while lowering the levels of the hunger hormone ghrelin, aiding weight loss.
  5. Flaxseeds: They are rich in fibre and lignin, a complex polymer found in cell walls. Lignin helps in weight loss and reduces blood pressure.

-Lavanya Parthasarathy, PhD, CDE

  • Grains: Healthy grains include bajra, ragi, foxtail, brown rice, farro (khapli) and other locally grown millets.
  • Proteins: Soybeans, avocado, tofu or soya paneer, legumes like chickpeas, kidney beans, nuts, seeds, nut butter, Greek yoghurt, and milk.
  • Fats: Olive oil, coconut oil, nut butter, cheese, etc.
  • Beverages: Water is the healthiest no-calorie beverage, but you can also include tea, coffee, coconut water, and fruit-infused water to diversify.
  • Nuts And Seeds: Almonds, walnuts, chia seeds, flax seeds etc.,
  • Herbs And Spices: Herbs and spices such as cinnamon, cardamom powder, etc. are flavoursome and aid in weight loss.

Foods To Avoid In A Vegetarian Diet To Lose Weight

  • Refined carbs such as white bread and instant foods.
  • Sugary foods and beverages such as sodas, candies, pastries, cookies, energy drinks, etc. as they have no nutritional value.
  • Highly-processed or packaged foods such as ice creams, meal replacements and frozen foods.

7-Day Indian Vegetarian Diet Chart For Weight Loss

Here is a sample 7-day Indian vegetarian diet plan to consume 1,200-1,500 calories a day:  

Day 1

Breakfast: Lemon detox water, around one cup of oatmeal cooked in water, topped with some honey and cut fruits like apples or raspberries.

Lunch: Vegetable salad bowl made from baby spinach, cucumber, cherry tomatoes, olive oil dressing and one cup of green tea.

Dinner: Vegetable wrap, made of whole wheat roti with tofu slices.

Day 2

Breakfast: One cup of peas poha and one cup of coffee without sugar.

Lunch: One cup of mixed vegetable curry with ½ a cup of brown rice.

Dinner: One cup of broccoli soup with one toasted multi-grain bread.

Day 3

Breakfast: Lemon honey detox water, fruit smoothie with one peanut butter toast.

Lunch: Millet , like foxtail and vegetables with one cup of coffee in almond milk and little sugar.

Dinner: Yellow lentil dal with 3/4th cup of brown rice and salad.

Day 4

Breakfast: Lemon detox water, two multi-grain rotis stuffed with vegetables and one cup of curd. Finish it off with a tiny cup of green tea.

Lunch: An Indian burrito bowl full of vegetables,brown rice along with the homemade mint-basil sauce.

Dinner: Low-fat paneer curry with two multi-grain rotis and salad.

Day 5

Breakfast: Lemon detox water, oatmeal made in water and little unsweetened almond milk topped with chia seeds and cinnamon.

Lunch: One cup of tofu curry with two multi-grain rotis or 3/4th cup of brown rice, curd and green salad.

Dinner: Vegetable multi-grain wrap made of cottage cheese, mint chutney and vegetables, and one cup of chamomile tea.

Day 6

Breakfast: Chia seed water, two multi-grain idlis with homemade coconut and mint chutney and one cup of rasam.

Lunch: Vegetable sambar with one cup of brown rice and salad and one cup of buttermilk.

Dinner: Lauki sabzi and one cup of lentil soup without tadka, two multi-grain rotis and salad.

Day 7

Breakfast: Cinnamon detox water, besan chila with mint and garlic chutney and one medium apple.

Lunch: Chickpea and spinach curry with one cup of brown rice, curd and salad.

Dinner: Mixed vegetable soup and one whole-grain toast.

Top 5 Expert Tips To Follow While On A Vegetarian Diet For Weight Loss

Read Nutrition Labels: Read food labels carefully, especially the serving sizes and ingredients.

Eat Small, Frequent Meals: Instead of having 2-3 full meals, you can have five smaller meals at regular intervals to keep hunger pangs away. Eating in sufficient portions will reduce overall calorie consumption and avoid overeating.

Two Simple Rules: Don’t skip meals. Make sure you include nutrient-dense foods as they prevent you from binging on snacks or overeating other meals. Try to make your evening meals lighter, as the body’s metabolism usually slows down as the day progresses. It is ideal to eat two hours before going to sleep.

Include Fibre-Rich Foods: Opt for high-fibre vegetables, fruits and grains that promote fullness and keep you satiated for long. Foods rich in protein and complex carbs and unprocessed foods boost fullness while regulating your hunger hormone ghrelin, aiding weight loss.

Stay Hydrated: Stay hydrated throughout the day to eliminate toxins from the body while curbing frequent hunger pangs.

Conclusion

Following a vegetarian diet is a great way to lose weight and maintain it but remember that not all vegetarian foods are low in calories or healthy. Choose foods that aid weight loss and keep you fit.

Diet Chart For Indian

About

About

Diversity in Indian culture is responsible for diversity in the Indian diet. Food is substantially different in various parts of India and uses locally grown produce, be it spices, herbs, vegetables, and fruits. The traditional Indian diet uses less processed and more natural ingredients. The meals are a sit-down affair with family, friends.

Over the years, the influence of Mughal, Turks, Mauryans, Guptas, Portuguese and British is clearly seen in the Indian diet, but have easily been incorporated owing to the versatility and continuous evolution.

Indian diet is one of the healthiest diet, rich in taste, texture, and most of all satisfying, if prepared with minimal oil and healthy cooking methods.

Most of the food is prepared from scratch, using fresh produce which means less preservative and more nutrients.

The basic north Indian diet consists of Lentils (contains vitamin A, B, C, E, are rich in calcium, iron, potassium, dietary fibers, help in controlling blood sugar, blood cholesterol and increases digestion), Grains (contains wheat, jowar, bajra, barley, these are rich in fibers, carbohydrate), fresh Vegetables, and Fruits.

Indian cooking uses spices like Turmeric which reduces cholesterol, blood pressure and prevents blood clotting, Curry Leaves washes out toxins from body, cuts down fat, prevents greying of hair, Chilly burns fat and improves metabolism, Garlic is antibacterial and reduces cholesterol, fat.

Curd, an essential part of south Indian diet, keeps the digestive tract healthy. Calcium prevents the development of Insulin resistance.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)Aloo Paratha (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup moong dal + 1 cup bhindi + 2 chapatti + salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Jeera Aloo (1 cup)
Monday
Breakfast (8:00-8:30AM)Chapati (2) + Daal (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup rajma + 1 cup gobhi aloo + 1 cup cucumber raita + 1 cup rice + 1 chapatti + onion salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Aloo Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Mix Veg.
Tuesday
Breakfast (8:00-8:30AM)Cheela (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup chicken curry + 1 cup boiled rice + 2 chapatti + salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Papri Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Fish Curry (1 cup)
Wednesday
Breakfast (8:00-8:30AM)Veg. Poha (1 cup) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup white chana + palak paneer + 1 cup rice + 1 chapatti + salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Mur-mure Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Mustard Greens (1 cup)
Thursday
Breakfast (8:00-8:30AM)Aloo Paratha (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup soy bean curry + 1 cup tinda vegetable + 2 chapatti + salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Bottle Gourd Curry (1 cup)
Friday
Breakfast (8:00-8:30AM)Chapati (2) + Daal (1 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup fish curry + 1 cup boiled rice + 1 chapatti + 1 cup ghia raita + salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Aloo Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Matar n Mushroom Curry (1 cup)
Saturday
Breakfast (8:00-8:30AM)Veg Upma (1 cup) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup) + Tender Coconut Water (1 glass)
Lunch (2:00-2:30PM)1 cup chicken curry + 1 cup rice + salad
Evening (4:00-4:30PM)Tea/ Coffee (1 cup) + Papri Chat (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Kofta (1 cup)

Food Items To Limit

  1. Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
  2. Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
  3. Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
  4. Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
  5. Avoid alcohol
  6. Avoid aerated and artificially sweetened drinks.

Do’s And Dont’s

Do’s:

  1. Eat Healthy Fat to Lose Weight
  2. Eat 2-3 hours before going to sleep
  3. Make Healthy Swaps
  4. Follow Smart Tips for Dining Out

Don’ts:

  1. Don’t starve yourself
  2. Dont dehydrate yourself
  3. Dont eat if your are not hungry
  4. Dont eat too much saturated fat

Food Items You Can Easily Consume

  1. Non-starchy fruits and vegetables
  2. Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
  3. Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
  4. Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
  5. Have five or six small meals throughout the day.
  6. Eat a heavy breakfast

Best Indian diet plan for weight loss (Diet chart, pdf 1100 calories)

You will get a lot of advice on the Internet about the best Indian diet plan for weight loss.

But most people just write about diet plans just to write and not disclose the fact in the first place that following a random diet plan is not advisable at all. Therefore, I put the fact in the first place itself.

The important thing about the diet plan is that it varies from person to person and is made based on your different body factors like age, height, gender, weight, medical factors, etc.

7-day Indian diet chart for weight loss veg. Example (1100 calories):

Here is the meal combo for breakfast, lunch, evening snacks, and dinner for approx 1100 calories for 7 days.

7-day Indian diet chart veg meal plan:

1. Day 1 veg diet chart:

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Flatten-rice mix veg poha (150 g)
+ One fruit
200 cal
Lunch2 roti (70g) + Tur dal (150g) +
Kheera raita (150g) + Mix veg salad (150g)
400 cal
Evening
Snack
Vegetable Suji upma (130g)
+ Mix Veg Soup (150g)
200 cal
Dinner2 roti (70g) + Gobi Sabji (100g)
+ Mix Veg Salad (150 g)
300 cal

g = gram

2. Day 2 veg diet chart:

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Oats veggie upma (150g) + One fruit200 cal
LunchBrown Rice (150g) + Moong dal (150g) +
Lauki raita (150g) + Mix veg salad (150g)
400 cal
Evening
Snack
Flatten-rice mix veg poha (150g)200 cal
Dinner2 roti (70g) + Bhindi Sabji (100g)
+ Mix Veg Salad (150 g)
300 cal

g = gram

3. Day 3 veg diet chart:

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Millet Upma (150g) + One fruit200 cal
Lunch2 roti (70g) + Moong dal (150g) +
Mix veg raita (150g) + Mix veg salad (150g)
400 cal
Evening
Snack
Moong dal Chilla (1pc) +
Peanut Chutney (1 tbsp)
200 cal
DinnerCorn Daliya Khchidi (200g)
+ Mix veg Sabji (250)
300 cal

g = gram

4. Day 4 veg diet chart:

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Palak Methi Chilla (130g) +
Tomato Chutney (2 tbsp)
200 cal
Lunch2 roti (70g) + Rajma Sabji (150g) +
Cucumber raita (150g) + Mix veg salad (150g)
400 cal
Evening
Snack
Chana Chaat (150g) + 1 fruit200 cal
DinnerOats Khichdi (200g) + Mix veg sabji (250g)300 cal

g = gram

5. Day 5 veg diet chart:

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Moong dal Chilla (1pc) +
Peanut Chutney (1 tbsp)
200 cal
Lunch2 roti (70g) + Soyabean sabji (120g)
+ Mix veg raita (150g) + Mix veg salad (150g)
400 cal
Evening
Snack
Flatten-rice mix veg poha (150 g)200 cal
DinnerMillet Khichidi (200g) + Mix veg Sabji (220g)300 cal

g = gram

6. Day 6 veg diet chart. Weekend Special

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Brown bread sandwich (130g)200 cal
Lunch2 roti (70g) + Palak Paneer (120g) +
Mix veg raita (150g) + Mix veg salad (150g)
400 cal
Evening
Snack
Moong dal Chilla (1pc) +
Peanut Chutney (1 tbsp)
200 cal
DinnerOats Khichdi (200g) +
Mix veg sabji (250g)
300 cal

g = gram

7. Day 7 veg diet chart: Weekend Special

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Chana Chaat (150g) + 1 fruit200 cal
LunchVeg Briyani (100g) + Paneer Bhurji (100g)
+ Mix veg raita (150g) + Mix veg salad (150)
400 cal
Evening
Snack
Brown bread sandwich (130g)200 cal
Dinner2 roti (70g) + Mix Veg Sabji (100g)
+ Mix Veg Salad (150 g)
300 cal

g = gram

Just to remind you again, you should not copy any diet plans randomly available on the internet.

You need to consult an authorized dietician and make your own diet plan than copying any diet plan shown online on the websites.

I would recommend you to focus more on knowing what constitutes a perfect diet plan than asking me to put any random diet chart for you to follow. This is an example of a meal plan just for your information.

That said, let me list down some important Indian diet food you can try with your diet plan. My role as an author is to guide you on what is true and recommended and not make you fall into trouble.

Veg Indian diet plan for weight loss:

Here comes the complete list of the best Indian diets to lose weight. At the end of this article, you will get a 7-days Indian diet chart and the recipes links.

Weight loss diet breakfast. Veg North and South Indian:

List of dishes you can try for breakfast as per your diet plan (North & South Indian)

  • Oats Porridge with veggies mix in it
  • Chana chaat salad
  • Moong dal chilla
  • 2 brown rice idli with sambhar
  • Oats Porridge with curd, dry nuts & fruits
  • Flatten rice poha
  • Millet vermicelli poha
  • Upma
  • Oats Porridge with milk (Can add Jaggery or Honey)

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