Balanced Vegetarian Diet: One Should Follow For Weight Loss


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Vegetarian Diet- the suggestion we are giving hereafter is a Low Carb balanced vegetarian diet for weight loss. Moreover, we are usually eating almost the same menu every day, but our needs may vary. 

For Indian vegetarians, the choices are Almonds and nuts for breakfast. Furthermore, it can also be two south Indian Idli or one multigrain Dosa with coconut chutney, which is excellent too. You may also add plenty of Ghee to Idli and Dosa, and make Cheese Dosa. Thus, you can prepare a Podi Idli recipe with plenty of Virgin Olive Oil (or Sesame Oil for better taste).

Vegetable curry is good with very little or no legumes for lunch and only one small Roti (preferably multigrain type due to higher protein). However, Instead of Roti, you can prepare 12g of brown rice. Add tall fat curd/Yogurt with vegetable salad for lunch. You may also add Virgin Olive Oil to the salad and top it with Jeera powder and a pinch of black salt. It tastes yummy.

Dinner is the same Roti or rice (12g) with a large serving of Paneer. But, if Paneer is boring for everyday dinner, change to whole grain Dal with liberal use of Ghee. Paneer butter masala with half or one butter roti. Paneer Manchurian and chilly are good starters but remember they have the right amount of refined carbs through cornflour. Cashew masala can be another choice. Also, sugar-free Kaju Kathli or Badam Halwa are sweet choices. You can thus have them occasionally.

For in-between snacks, keep Ghee roasted Almonds and Cashews mix (salted if you like). You will need a lot of salt for low carb metabolism.

Information On Balanced Vegetarian Diet

Getting in micro-nutrients is not a problem for most vegetarians. However, when it comes to protein, it’s not easy, especially for heavyweight persons.

People will also get fit and healthy in the process, as the recommended diets are very high in essential nutrients.

Hence, we need to nail down portion sizes and proteins in grams, if we want any success from our diet.

Balanced Vegetarian Diet: One Should Follow For Weight Loss
Balanced Vegetarian Diet: One Should Follow For Weight Loss

Why Augment Protein?

· It increases the satiety effect. This means that when you add proteins to your diet, you feel full for a very long period, which helps you to avoid cravings/hunger.

· Furthermore, enough protein assists you to preserve/build lean muscles, which allows you to look toned and LEAN.

How Much Is Protein Good Enough?

A range of 1.2 to 1.8g/KG (not pounds) of body weight is more than enough.

For an individual who is 70kg, here is the range of protein:

84 to 126g per day.

Meal Details – All Vegetarian Diet

Balanced Vegetarian Diet: One Should Follow For Weight Loss
Balanced Vegetarian Diet: One Should Follow For Weight Loss

So, when thinking of your meals, always start with a protein source instead of a carb source.

Protein source:

Daal [Lentils+Pulses]

Chole [ Chickpeas]

Rajma [Red Beans]

Paneer [Cottage Cheese]

Eggs [If you are an eggitarian]

Now add 10–15g of Ghee/Coconut oil in cooking.

Based on your total caloric requirements, you can add rice/chapatis.

You should always add a big bowl of green salad with this meal.

However, don’t forget, no matter how healthy you eat, if you don’t eat less than your TDEE, you won’t lose weight. It is as simple as that!

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