Vegetarian Indian diet plan for weight loss
The vegetarian Indian diet plan for weight loss follows the principles of quantified nutrition. The calories of all the macronutrients are calculated and they are derived from vegetarian food sources only.
I will not be suggesting any fancy foods here to eat in your vegetarian diet plan for weight loss.
You will be better off eating what you have already been eating. Just certain variations with your micronutrients can take you to the desired destination in your weight loss journey.
Morning- Breakfast in vegetarian Indian diet plan for weight loss
It has been advocated that breakfast is the most important meal of the day and you shouldn’t skip it.
Well, it’s true when you take into account that the body is in a catabolic (breakdown) state in the morning.
The body needs some nourishment in the morning otherwise you may lose muscle mass.
Your morning breakfast can be protein only or you can add carbs and fat as well to it.
Here is a sample breakfast for vegetarian Indian diet plan for weight loss-
- 1 banana
- 1 bread with 10 g of peanut butter
- 50 g sprout
- 1 cup of green tea
Make sure that you count the calories of each time you are consuming in your breakfast in a vegetarian indian diet plan for weight loss.
Counting your calories will keep you on track and you will see faster results.
Here, you have to be in a calorie deficit.
First find out how many calories you need to consume in a day by calculating your b.m.r, physical activity level. Then from the total calorie number, reduce 100-200 calories which will keep you in a calorie deficit.
This is the secret of weight loss which is called quantified nutrition.
You have to count the calories for every food you put in your mouth. Make sure that you don’t exceed your calorie limits.
Things to avoid in your morning breakfast in the vegetarian Indian diet plan for weight loss
- Don’t make it carbs only
- Don’t eat packed food for breakfast
- Don’t forget to quantify your nutrition
- Try to keep the protein on the higher side, moderate fat and moderate carbs
- Breakfast shouldn’t make you feel bloated
- No mindless eating
Mid-morning snack in your vegetarian diet plan for weight loss
We all feel the need for a mid morning snack which won’t make us feel bloated and by the lunch time we will feel hungry as well.
So, your mid-morning snack has to be light, quick digesting and low calorie in our vegetarian indian diet plan for weight loss.
Sample mid-morning snack plan for your vegetarian indian diet plan for weight loss
- 1 cup black coffee without sugar
- 200 g of papaya
This is the best mid-morning snack for your vegetarian Indian diet plan for weight loss which is low carb and will keep you fuller for a longer period of time.
It will also keep you attentive and focused on the job. You will feel full of energy till your lunch time.
Your mid-morning snack in the vegetarian Indian diet plan for weight loss should be low calories, fast digesting, high satiety, no bloating food. Papaya and coffee are the best options here.
Things to avoid in your mid-morning snack in the vegetarian Indian diet plan for weight loss
- No cookies
- No burgers or pizza
- No sugary drink
- No brownies, chocolates or cupcakes
- No high carb slow digesting food
- No high protein, slow digesting proteins
- No food amount beyond 50 calories
Afternoon- Lunch in vegetarian Indian diet plan for weight loss
You shouldn’t eat lunch according to what your colleagues or friends are eating but according to your weight loss goal.
You should sit with your colleagues and friends and eat with the same pleasure as you have been eating.
Only thing you have to keep in mind that you eat according to your quantified nutrition and the lunch box you have got, that is your only go to food in your vegetarian Indian diet plan for weight loss.
You need not to give up on your social life just because you are eating restricted calories.
Here is a sample lunch in your vegetarian indian diet plan for weight loss
- 100 g cooked brown rice or white rice
- 100 g cooked pulses
- 150 g of cooked mixed vegetables
- 100 g curd
- 200 g of salad
- 5 g of chocolate as dessert
Note- In the above sample plan, you can add food of your choice like in the place of mixed veggies, you can add 100 g of courage cheese and 50 g of green pea, etc.
Just make sure that you don’t cross the total daily calorie limit.
Your lunch should be fulfilling and easy to digest. You shouldn’t feel bloated or sleepy after having your lunch. The above sample plan is rich in fibres, protein and fats.
Things to avoid eating for lunch in your vegetarian Indian diet plan for weight loss –
- Do not eat a heavy carb only meal
- Avoid eating pizza or burger as a lunch meal
- Salad only for lunch is a bad idea. They are low in calories.
- Soup only for lunch is a bad idea too.
- Avoid sugary drinks after lunch.
- No ice-cream as dessert.
- If you can’t count its calories, don’t eat it.
Evening snacks for your vegetarian Indian diet plan for weight loss
If I could delete the snack word from the dictionary, I would be the happiest nutrition consultant on the planet.
The word snack was coined by marketing geniuses to sell us the packaged foods. However, snacks don’t remain a snack as we end up eating more.
We all are tired in the evening. Our metabolism and digestion slows down as the sun goes down. We end up eating more in the evening and that’s where we mess up our diets and all the efforts.
You don’t need a snack, you need a full meal in the evening as you are tired and urgently need nourishment.
Here is a sample evening meal in your vegetarian indian diet plan for weight loss –
- 100 g roasted black gram or roasted peanut
- 100 g curd
- 1 cup of green tea
- 200 g watermelon
You can replace some of the above mentioned foods items with the food amount of the same number of calories in your vegetarian Indian diet plan for weight loss.
Again, your evening meal has to be light and satisfying. If you eat a heavy evening meal, then you are going to over consume stuff as dinner is still left.
Things to avoid eating in the evening in your vegetarian Indian diet plan for weight loss –
- Don’t eat anything on the go
- Do not eat any subway stuff
- Don’t eat foods from hawkers on the road just because others are eating
- Avoid eating fruits only or soup only in the evening
- Avoid eating chips and fried foods in the evening
Dinner in vegetarian Indian diet plan for weight loss
Conventional wisdom says that eat an early dinner to stay slim.
But, in the quantified nutrition you can eat as late as possible as long as you follow the calorie restriction to stay slim or lose weight.
But don’t eat anything and everything in your dinner. Be wise with your food choices. You don’t want to be hungry later in the night because you had a light dinner.
And you don’t want to be bloated and gassy after a heavy dinner.
Here is a good sample combination of dinner for vegetarian Indian diet plan for weight loss –
- 100 g of cooked rice
- 150 g of Paneer (cottage cheese)
- 100 g of green pea
- 100 g of cooked spinach
- 5 g ghee
- 5 g of chocolate as dessert
For later in the night, if you feel hungry, take 1 scoop of whey protein.
Things to avoid eating for dinner in your vegetarian Indian diet plan for weight loss –
- Don’t eat outside foods as you can’t determine their calories
- fruit only for dinner is a bad idea
- Protein only for dinner is a bad idea
- Carbs only for dinner is a bad idea
- The large amount of salad eating is horrible. You need nourishment. Keep this in mind.
- Candies, cookies, beer, alcohol etc, drinks will derail your efforts of weight loss.
- No food can give you comfort. Foods can’t solve your financial or emotional problems. Avoid eating comforting food just to feel good. You will regret it.
Include exercise in your vegetarian Indian diet plan for weight loss –
If you can’t exercise for 3 hours a week then your plan will not work the way you would have liked it to work.
Add weight lifting, power training, walking, active rest in your vegetarian Indian diet plan for weight loss to get maximum results.
Sleep- Rest and recovery for desired results from vegetarian Indian diet plan for weight loss –
If you can’t manage a deep sleep of 6-8 hours per day, then all the above efforts will fail.
Sleep is the time when our body does the growth and repair work.
Hence, it is of Paramount importance to give it equal importance as that of nutrition, exercise and water for your vegetarian Indian diet plan for weight loss to succeed.
Must read –
Q. How can I lose 5kg in a month in Indian diet?
A. By following quantified nutrition, you can easily lose 5 kg in a month.
Give equal emphasis to hydration, exercise and sleep as well. Without the inclusion of these 3, you will not get the desired results.
Q. How can I lose 10 kgs in a 15 day vegetarian diet?
A. You must keep a realistic goal. Losing 10 kg in 15 days is not realistic and healthy.
Q. Is POHA good for weight loss?
A. Yes. Poha is perfect for weight loss as it is low in calories and easy to digest.
Q. How can a vegetarian lose 10kg in 1 month?
A. Losing 3-5 kg in a month is best for your health and body.
Q. How can I boost up my metabolism?
A. You need to exercise regularly and build muscles.
Q. Why do I struggle to lose weight?
A. Because you don’t follow the science of weight loss. There might be some primary or secondary disorders in your body which are holding your weight back. Connect with a certified weight loss coach and avoid following bro-science.
Q. Is losing 5 kg in a month healthy?
A. 3-5 kg is the ideal number of weight one should be focusing on to lose. This number is very healthy.
Q. Why do I gain weight when I eat less?
A. If the body doesn’t get enough nourishment as per it’s daily need, then it holds back on the small amount of calories you consume for future use. Basically you are signalling your body that there is a lack of food, so in response the body stores energy for survival. Think of it like this, if you have less money then what would you do? You will save money for future use.
Q. What foods burn abdominal fat?
A. There is no spot reduction from a specific area of your body. You lose fat from all over your body and not only from your abdomen area.
Q. Why do I keep gaining weight?
A. You are continuously eating in a calorie surplus, which means that you are eating more calories as per your lifestyle than your body needs. Hence, the body is storing the extra calories. Find out your total daily energy expenditure, and eat in a calorie deficit. Also get physically active. Connect with a certified weight loss coach.
Q. Is milk good for weight loss?
A. No, one food alone can’t help you with weight loss. Milk contains whey and casein protein. Whey is fast digesting and casein is slow digesting protein. You can consume milk as per your macronutrients requirement in the quantified nutrition. Try to consume it at night.