Vegetarian Diet Plan Chart for Weight Loss

Are you a vegetarian struggling to get in shape naturally by making dietary modifications? Are you finding it challenging to choose the right plant-based foods to develop a result-oriented weight loss diet plan? If you replied positively, you may find this blog helpful. A vegetarian diet is abundant in plant-based foods that deliver you a healthy dose of vitamins, minerals, carbohydrates, proteins, and other crucial nutrients to promote smooth body functions. Certified nutritionists can help you have a customised Indian vegetarian diet chart for weight loss meeting your fitness and health needs.

Additionally, opting for gene tests for weight loss and counselling from nutrigenomics experts can help you have a more effective customised veg diet plan for weight loss. Such a diet, which is based on your particular gene test, suits your specific gene type perfectly. So, it is bound to make you experience the best weight loss and health improvement outcomes. Here’s everything about the vegetarian diet for weight loss that you should know.

How an Indian Vegetarian Diet Chart is Healthy and Effective for Weight Loss?

When it comes to the Indian vegetarian diet chart, you can find a lot of nutritious veg food options. So, when you are trying to lose weight, an Indian veg diet plan can work wonders in helping you get in shape and nourishing you with essential nutrients from plant-based foods. Fresh fruits, vegetables, whole grains, pulses, nuts, healthy oils, and legumes are some highly nutritious ingredients of the Indian veg diet chart. When struggling to lose weight, you may go for low-calorie veg foods, such as fruits, whole grains, pulses, and green leafy vegetables.

Another significant element of an Indian vegetarian diet chart for weight loss in 7 days is a variety of spices. Spices are found in India in abundance. Adding various spices to your cooking preparations imparts flavour and colour to the food without adding any calories, boosts your metabolism, and promotes weight loss, thereby making them an imperative ingredient of your vegetarian diet chart for weight loss. Some of the commonly used spices in a 7-day diet plan for weight loss are turmeric, fenugreek, cardamom, cloves, coriander, mustard, ginger, garlic and cumin.

A vegetarian diet chart helps in the prevention and treatment of lifestyle diseases such as obesity, heart disease and diabetes. Also, following an Indian vegetarian diet chart for weight loss in 7 days is much simpler than consuming conventional medicine or opting for weight loss surgery. A slow switch to a vegetarian diet chart can be your best lifestyle change.

However, not all vegetarian foods make good choices when you are trying to shed extra weight. Avoid foods cooked in ghee or fried foods like French Fries and vegetable samosas.

Nutrigenomics counselling can also make a great difference to your weight loss efforts. Seeking the guidance of expert nutrigenomics counsellors and having your gene tests for weight loss done can help you have a personalized vegetarian diet, which modifies the expression of your gene appropriately and helps you get in shape smoothly. Such a weight loss diet, which is based on your gene and nutrition interaction, not just helps you to shed those extra kilos but also improves your metabolism and reduces your susceptibility to various health issues, including diabetes, obesity, high cholesterol, and hypertension.

One-day Diet Chart for Weight Loss

Here’s a one-day generic Indian vegetarian diet chart for weight loss that you can try and kick-start with!

Check here for more healthy recipes for weight loss.

Types of Vegetarians

Should we switch to the vegetarian diet chart for weight loss as a way of life? Before we answer this question, let’s understand the different categories of vegetarians.

• The Ovo vegetarianism
  • Allows the consumption of eggs, but excludes meat, chicken, seafood and dairy products from their vegetarian diet chart
• Ovo-Lacto vegetarianism
  • Allows excluding meat, seafood and chicken but allows consumption of animal products such as dairy and eggs
• Lacto vegetarianism
  • Excludes meat, chicken, eggs and seafood, but includes dairy products. Most Indians fall under this category
• Vegans
  • Known as complete vegetarians, vegans avoid all dairy products such as milk, cheese, eggs, meat, chicken and seafood, and honey. This is the most extreme of all vegetarian groups only because they avoid all dairy products
• Today’s vegetarians
  • They exclude all eggs, seafood, chicken, meat and most vegetables (except potatoes). These kinds survive on junk vegetarian foods such as pasta, pizza, burgers, white bread sandwiches, noodles, samosas, vada pav, kachori, pani puri and pav bhaji.

Being a healthy vegetarian takes commitment to ensure you are replacing nutrients you have cut from animal foods with plant-based alternatives. So, a lot goes into planning a vegetarian diet chart for weight loss.

In such circumstances, going for gene tests for weight loss and nutrigenomics counselling can prove quite beneficial in helping you have a more accurate vegetarian diet that matches your specific gene type. Thus, nutrigenomics and gene tests for weight loss play a role in promoting desired weight loss effectively and smoothly. It also helps reduce your risk of developing chronic health conditions, such as obesity, hypertension, and cardiovascular conditions.

How a Vegetarian Diet Plan for Weight Loss is Beneficial for Men?

Plant-based weight loss diet plans for men are highly beneficial not only for getting in shape but also for improving health. Besides helping you achieve the desired weight loss and preventing obesity and chronic health conditions, vegetarian fat loss diet plans for male helps lower the risk of developing prostate cancer and erectile dysfunction. Raised prostate-specific antigen (PSA) levels are indicative of problems in the prostate. Eating a healthy vegetarian diet comprising plant-based whole foods may help lower PSA levels that promote a healthier prostate. A vegetarian diet comprises vegetables, such as kale and spinach, which are abundant in magnesium. So, it helps boost the levels of testosterone in men. Also, following a vegetarian weight loss diet chart for male comprising plenty of fresh fruits and vegetables can help improve your skin glow and health.

How a Vegetarian Diet Plan for Weight Loss is Beneficial for Women?

Opting for a plant-based weight loss diet chart for females is quite healthy for women. The consumption of plant-based protein helps lower the risk of breast cancer, other types of cancer, diabetes, heart disease, and dementia. Adding beans to the diet chart for weight loss for females has proved to be protective against the development of breast cancer. Beans also help reduce cholesterol, blood pressure, and inflammation. Women eating more beans happen to have a lowered risk of type 2 diabetes and cardiovascular disease. Moreover, the intake of plant-based protein reduces the risk of ovulatory infertility in women remarkably. Women receive a healthy dose of all nutrients, phytonutrients, prebiotics, and antioxidants through a veg weight loss diet plan for females. So, they experience improved immunity and overall good health.

Here’s a list of some foods that you must eat more often as part of a vegetarian diet chart for weight loss –

• • Green Leafy Vegetables

They are loaded with proteins, fibre, minerals, vitamins and antioxidants, which makes them perfect for a weight loss diet. Dark leafy vegetables such as spinach, broccoli, cabbage and parsley are low in calories, so consuming them means easy fat loss. So, when following an Indian vegetarian diet chart for weight loss in 7 days, make sure you include all these nutritious green leafy vegetables.

• • Fruits

They improve metabolism as well as reduce high blood pressure and cholesterol levels. Fruits like watermelon, muskmelon, papaya, orange and apples have a high content of water. This makes them great choices for weight loss. However, fruits contain sugar so if you’re having diabetes, check with your doctor about which fruits to eat and avoid.
Also, going for gene tests for weight loss and counselling from nutrigenomics experts can help you receive a more appropriate, personalized vegetarian diet plan comprising the right fruits and matching your specific gene type, thereby offering the best health and weight loss benefits.

• • Nuts & Seeds

Nuts have numerous health benefits, for instance, they are rich in proteins and fibre, and packed with essential nutrients, vitamins and minerals. Meanwhile, seeds like pumpkin, chia, sunflower and flax are high in fibre and offer a number of weight loss benefits. Seeds curb your sugar cravings, so incorporating them in your vegetarian diet chart for weight loss in 7 days will keep you away from unhealthy snacks.

• • Grains

They supply energy to your body and so grains are an essential part of your weight loss diet.  Grains are rich in carbohydrates, fibre, protein, vitamins and minerals. As part of your weight loss diet, you can include whole wheat bread, brown rice, oats and porridge in your diet for weight loss.

Vegetarian Diet Weight Loss Tips

While following a vegetarian dieting plan, you need to adopt some healthy eating habits to lose weight smoothly without comprising your health. Fresh fruits, vegetables, nuts, seeds, whole grains, and legumes are the best weight-loss foods that you can savour. While relishing these healthy vegetarian foods to lose weight, you need to follow some dietary measures to prevent undesirable weight gain. Here’s a quick rundown of it.

1. Choose Complex Carbohydrates over Simple Carbohydrates:

While you enjoy foods from all food groups, you need to make healthy choices. Prefer complex carbohydrates over simple or refined carbohydrates. Refined carbohydrates are high in calories and lack fibre and nutritional content. As a result, you end up eating more calories and gaining weight. On the contrary, complex carbohydrates have greater fibre content than simple carbs. So, you feel full after eating them in moderation. Additionally, complex carbohydrates provide you with essential nutrients, such as vitamins and minerals. So, when choosing carbohydrate food sources to include in the list of weight loss foods, opt for complex carbohydrates. Enrich your diet with millet, whole grains, fruits, beans, nuts, and vegetables.

2. Watch Your Portion Size:

You gain weight when you consume more calories than what you burn. Even if you are eating vegetarian healthy snacks for weight loss, you are consuming more food than what your body needs if you are eating large portion sizes. So, you need to keep your portion size in check. Designate a small plate for your snacks and meals so you eat food in moderation when following the diet for weight loss for females or males.

3. Do Not Overlook Proteins:

While you lose weight, you need to ensure that your body receives an adequate quantity of protein. The best diet plan for weight loss for vegetarians is one which contains an adequate quantity of proteins. A typical vegetarian meal may be deficient in protein. Protein is the building block of muscles and tissues. You should get in shape while maintaining good health for your muscles. Also, proteins promote satiety by lowering ghrelin levels. They help reduce the overall intake of calories, thereby promoting weight loss. So, your foods to eat to lose weight should contain veg protein sources, such as beans, chole, rajma, nuts, and milk. In place of plain wheat flour, go for multigrain flour, which not only supplies you with protein but also calcium and iron. You can also incorporate protein-abundant foods, such as mushrooms, germinated sprouts, and soy products, in your 7-day diet plan for weight loss.

For gene tests for weight loss, nutrigenomics counselling, and receiving a personalised vegetarian diet chart for weight loss, book an appointment with Health Total experts. Chat with our experts to get a free consult!

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