Home Weight loss Indian Meal Plan by Dr. Shunmukha Priya.S

Indian Meal Plan by Dr. Shunmukha Priya.S

22 min read

Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition

Are you a vegetarian who’s intensively in search of an ideal but simple meal plan to lose weight?
We are glad to inform you that You’ve Arrived!!

The world is quickly turning in direction of vegetarianism to comply with a healthy life-style and shield the atmosphere. Around 18% of the world’s inhabitants is recognized as vegetarians. [1]

In this weblog, we are going to focus on the advantages and dangers of vegetarian food regimen plans for weight loss, incessantly requested inquiries to dieticians, and extra. We will even provide you with a Free 7-Day Complete Vegetarian Diet Plan for Weight loss by our head nutritionist.
Let’s go…


In easy phrases, a vegetarian food regimen is the one that doesn’t embrace meat, poultry & byproducts of animal slaughter. People undertake vegetarianism for numerous causes resembling spiritual beliefs, health points, environmental causes, respect for sentient life, and so forth. However, dairy merchandise resembling milk, curd, paneer, and so forth. are thought-about vegetarian.

The majority of Indians are vegetarians with an estimate of 40% of the Indian inhabitants is pure vegetarian, whereas one other 30% of the inhabitants devour meat often. [2] [3]

It has additionally been noticed globally that persons are quickly changing to vegetarianism as it’s one of the best ways to remain healthy.

Several research revealed within the Journal of the American College of Nutrition [4][5] assures that vegetarianism reduces the chance of many critical health points resembling coronary heart illnesses, diabetes, PCOS, hypothyroid, and so forth.

Athletes and bodybuilders are substituting meat for plant-based proteins to cut back the chance of Type 2 diabetes, most cancers, kidney issues, and so forth.

It typically seems to be a difficult job for a vegetarian to discover a excellent weight loss food regimen plan. Even if one can discover a healthy vegetarian food regimen plan, it incorporates a number of food gadgets that aren’t available in native Indian markets.

To resolve this downside for you, we reached out to our head nutritionist and got here up with a easy & excellent food regimen chart for vegetarians.

Benefits & Risks of Vegetarian Food

Nothing is white or black; all the pieces is gray, which suggests all the pieces on this world has execs and cons, and we shouldn’t comply with something blindly. As they are saying, half information is extra harmful than no information.

Here we handle the health advantages and dangers hooked up to a purely vegetarian food regimen: –

Benefits of a vegetarian life-style

1. Weight loss

When you’re on a vegetarian food regimen, your BMI could be decrease than that of a non-vegetarian as a result of vegetarian meals are decrease in energy than non-veg.

Studies throughout the globe have proven {that a} vegetarian food regimen is excessive in micronutrient content material, low in fats, and contains roughly 7 to 15% of whole power.[6, 7, 8]

You can simply lose or preserve your weight with a healthy vegetarian food regimen.

Also Read: Following An Extreme Diet? Beware! It Can Possibly Make You Fatter

2. Healthy Heart

For a healthy coronary heart, you want a healthy plate, and a vegetarian plate is a wonderful selection. A veg food regimen is cholesterol-free and is low in saturated fats, which retains you at a decrease danger of heart problems.

A vegetarian food regimen incorporates dietary fiber, complicated carbohydrates, nutritional vitamins, minerals, polyunsaturated fatty acids, and phytochemicals. [9]

3. Diabetes prevention and administration

You can stop diabetes with a vegetarian food regimen because it has decrease sugar ranges, and it makes your physique extra aware of insulin. Diabetes sufferers are given vegetarian food regimen plans and superfoods to manage, handle, or reverse the illness together with weight loss.

Vegetarian diets have a excessive content material of fiber, antioxidants, and phytochemicals. There is proof that prime consumption of vegatables and fruits can lower the chance of growing T2DM. [10, 11]

Moreover, complete grains include the mineral magnesium, which is important for regulating blood sugar [12]

4. Hypertension 

High Blood Pressure or Hypertension (BP) is a modifiable main life-style danger issue. There are a wide range of mechanisms proposed by which plant-based nutrition results in a lower in blood stress.

They embrace improved vasodilation,[13, 14, 15, 16] better antioxidant content material and anti inflammatory results,[17, 18, 19, 20, 21, 22, 23, 24] improved insulin sensitivity,[25, 26, 27, 28, 29] decreased blood viscosity,[30, 31] altered baroreceptors,[32] modifications in each the renin-angiotensin,[33, 34, 35, 36] and sympathetic nervous programs[37, 38].

5. Gastrointestinal illnesses

Vegetarian Diet wealthy in soluble and insoluble fibers helps in treating gastrointestinal illnesses resembling gastrointestinal most cancers, gallstones, diverticular illness, and constipation.[39]

6. Healthy pores and skin

As vegatables and fruits are excessive in fiber, antioxidants & water, they assist enhance your metabolism, enhance your digestion, hold you hydrated, and flush out toxins (detoxing) and different undesirable chemical substances out of your physique. 

Also Read: How To Detox Your Body In 8 Simple Ways!

Demerits of vegetarian food regimen 

1. Nutritional Deficiency

A unsuitable composition of the vegetarian food regimen could cause dietary deficiency issues. If you don’t give attention to getting all important vitamins from numerous vegatables and fruits and comply with a monotonous vegetarian food regimen plan, you’ll lack in vitamin B, vitamin D, iron, protein, and so forth.

You ought to comply with a balanced food regimen to have enough important vitamins, meals like pulses, spinach, cashew nuts assist in getting iron, whereas meals like rajma, milk, soy milk, seeds assist in getting protein.

2. Lower bone mineral density

The elimination of animal merchandise from the food regimen decreases the consumption of some important vitamins and will affect bone metabolism. However, vegetarian diets can be equally healthy provided that they’re effectively balanced with a wide range of meals.

3. Great effort required

You have to put extra effort by way of time and information to pick out the meals in a vegetarian food regimen particularly when you find yourself consuming from out. We advise you to take assist from a certified Nutritionist.

4. Requires supplementation 

If your vegetarian food regimen is just not effectively balanced, you want common exterior supplementation for important vitamins like vitamin B12, vitamin D, and so forth.

Also learn: Vitamin B12: A Key Player In Keeping The Body Healthy

Simple Vegetarian Diet Plan 

Here’s a free 7-day vegetarian food regimen plan for weight loss by our Head Dietician, Dr. Sunmukha Priya:-

7 day Vegetarian diet plan for weight loss

5 Simple Tips to Lose Weight by Dieticians

1. Drink heat lemon water

Drinking heat water with a squeeze of lemon early within the morning aids in weight loss. It will rehydrate, detoxify, increase immunity, and enhance your digestion. Researches have proven that polyphenol antioxidants present in lemons cut back weight. [8]

2. Magic of black espresso

Black espresso has chlorogenic acid that helps the physique hold the glucose absorption down from the food, which helps in weight loss. 

Fitness specialists counsel that taking a cup of black espresso earlier than exercise. Coffee has a psychoactive substance referred to as caffeine that helps you energize and take advantage of out of your exercise with much less fatigue.

3. Heavy breakfast & mild dinner

  • Two vital issues about breakfast:
    • It needs to be the heaviest meal of the day, and by heaviest, we don’t imply the weight however the high quality. It needs to be loaded with protein and different vitamins.
    • You ought to by no means skip breakfast. 
  • Dinner needs to be the lightest meal. You ought to have greens and a few grains for dinner.

4. Never keep hungry

We need you to be taught this by coronary heart – Starvation Is Not Dieting. This is a widespread false impression and the explanation folks lose weight rapidly, however then it brings them a lifetime of issues.

Starvation places antagonistic results in your physique like blood stress drops, slowing coronary heart price, hypo-tension, extended weak point, dehydration, thyroid malfunction, and whatnot! 

Keep healthy snacks or fruits beside you to munch on as quickly as you are feeling hungry.

5. Make it a behavior

Fitness is a objective; if you’re not match, however as soon as you’re healthy, it ought to change into part of life. Consistency is the important thing. Make it a behavior to have healthy food with reasonable exercise for a life lengthy happiness.

healthy vs unhealthy foods

Foods to Avoid

You change into what you eat, and we would like you to be as match as a fiddle, not as fats as a burger. 

Yes, we do have veg burgers, veg pizzas, veg biryani, and to high all of it, everybody’s favourite panipuri, momos, french fries, and whatnot however simply because it’s “veg,” doesn’t imply it’s healthy.  Here’s an inventory of food it’s essential to keep away from to realize your health targets:-

1. Fried food

Who doesn’t love a scorching and crispy french fry dipped in bitter cream!

Made your mouth water, didn’t I?

But you’d additionally know that this fats and salt loaded junk food is an enormous bother on your coronary heart.

All deep or semi fried meals are stuffed with carbs, fats, ldl cholesterol, and sugar that may actually hinder your health objective. According to a research, a correlation between processed food and weight problems has been discovered. [9]

2. Packed Fruit Juice

Have you ever turned a fruit juice pack to verify the knowledge printed behind it? If not, then do it subsequent time.

You will likely be shocked to search out out that it’s solely a small proportion of actual fruit juice, and the remaining is water, sugar, and preservatives. Stay away from packed and processed juices as a substitute have actual fruit; if not, a contemporary fruit juice with no or much less sugar.

3. Bakery merchandise

I used to be a candy tooth, then at some point I stepped on a weighing balance and it broke. 

The considered filling your kitchen with candies, pastries, muffins, cupcakes, and all could make you are feeling good however every chew is a responsible pleasure and unfulfilling. Bakery merchandise are made with elements like sugar, refined flours, oil and lotions that are unhealthy for you.

Save your self from weight problems, diabetes, and different illnesses, and subsequent time your candy tooth craves, have some darkish candies, dry fruits like dates, raisins, or crushed almonds and walnuts with honey.

4. Foods with added sugars

One easy assertion, “Sugar is bad for you.” Avoid all merchandise that include added sugar like chilly drinks, ice lotions, candies, wafers, frozen yogurt, shakes, and so forth.

Sugar will increase the chance of coronary heart illnesses, diabetes, weight problems, gum illnesses, tooth decay, stress, and far more. Honey is the most effective pure different for sugar.

In Short

It’s not simple to shift from a non-vegetarian food regimen to a vegetarian food regimen. This food regimen change may be gradual. You ought to guarantee that when you find yourself on a vegetarian food regimen you’re taking dietary supplements like vitamin B12, vitamin D, protein,and so forth. 

It is important to ensure the food regimen incorporates meals from a wide range of vegetarian sources.


1. Can I lose weight by being a vegetarian?

A. Yes, you possibly can lose 1 to 2 kgs in every week with a vegetarian meal plan and reasonable exercise.

2. What are the disadvantages of a vegetarian food regimen?

A. Purely vegetarian food regimen lacks in numerous important vitamins like protein, vitamin B12, iron, zinc, and so forth. You ought to all the time have a balanced food regimen by together with such nutrient wealthy meals.

3. Do vegetarians get sufficient protein?

A. Your physique ought to get a mean protein consumption of 50 grams each day. You can guarantee enough protein consumption by together with meals like soy milk, tofu, nuts, lentils in your on a regular basis meal.

4. Aren’t vegetarian diets low in iron? 

A. A monotonous vegetarian meal could lack in numerous important vitamins together with iron. You can guarantee enough iron provide by together with meals like complete grains, inexperienced leafy greens, dried fruits, and so forth in your food regimen.


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