Top 5 Vegetarian Diets to Lose Weight. Did you find many people going veggie these days? Did you see many campaigns and awareness programs on going veggie these days? Well, there are many unknown advantages and benefits of going veggie in our daily diet. As most of us prefer a non- vegetarian diet that includes chicken, fish and eggs to lose weight, many of them fail either because of over eating or under eating. We assume that our body will not get that adequate energy and sufficient amount of nutrients by following a vegetarian diet. Whereas, a vegetarian diet is considered one of the healthiest diets because it includes plant- based foods and vegetables. A balanced diet chart and fitness plan is extremely important to lose weight and maintain a healthy body. A vegetarian diet provides various health benefits by lowering the cholesterol levels, reducing the high blood pressure and hypertension, lowering the risk of cardiovascular diseases and many other. Veggie diet is the ideal diet plan to lose weight fast, as we consume fewer calories and also avoid unnecessary and saturated fats. In order to begin a veggie diet plan, we must maintain a healthy diet plan which includes lots of fiber, proteins, antioxidants and other essential vitamins required for our body.
A low calorie vegetarian diet must be well planned to provide all the nutrients required by our body. Check out these top 5 vegetarian foods to l. Green Leafy Vegetables. Fresh leafy greens and colourful vegetables make the basis of a complete vegetarian diet to lose weight fast. Dark and green leafy vegetables are one of the best veggie foods, as they are considered to be a powerhouse of all the phytonutrients, vitamins and antioxidants along with the essential minerals for the body. In veggie diets, green leafy vegetables play a vital role which has the best source of proteins and fiber. This veggie food is the best food for weight loss as it contains fewer calories and reduces the fat levels in our body quickly. Cardiovascular exercise brings your calorie burn up, so you can meet your goal deficit. To burn 400 to 600 calories per day, you. 7 Day Soup Diet Plan Eating Healthy Vegetable Soup. The last think you want to do on a 7 day soup diet is run out of option. When you are not eating vegetable soup. Best Sources: Spinach, Broccoli, Kale, Parsley, Turnip Greens, etc. Nuts and Seeds. A healthy vegetarian diet plan to lose weight must include nuts and seeds as satiating snacks. Nuts and Seeds are considered to be the powerful natural protein sources. They also contain fiber, vitamins, minerals and other essential fatty acids (healthy fat). Nuts and seeds are the healthiest choices when compared to other fatty foods, as it contains rich amount of omega- 3 fatty acid, and it also provides various health benefits. These foods are heart healthy, reduce cholesterol levels, strengthen bones and also help in proper functioning of the brain. Eating roasted nuts and seeds is considered to be very healthy and also consuming soaked nuts and seeds is beneficial as it enhances the vitamin content in them. Nuts and seeds must be included in our regular diet and should be limited. Best Sources: Almonds, Walnuts, Flaxseeds, Sesame seeds, Peanuts, Pumpkin Seeds, Sunflower Seeds, etc. Beans and Soya Products. The bean sprout benefits for health and weight loss need no new emphasis. Bean and soya products are a powerful source of protein in a vegetarian diet to lose weight. A veggie diet excludes meat, fish and other foods which are considered to be protein rich. In this diet, these foods are replaced by dairy products, soya products and beans which contain enormous amounts of protein and other nutrients. Beans and soya products are always recommended in a veggie diet as they contain rich amount of soluble fiber which helps to reduce cholesterol levels and process fats in our body. There is a variety of beans which provides the essential chemicals, vitamins, calcium, folate and amino acids required by our body. Beans and soya products are the best foods for weight loss as it increases our metabolic rate, as it enhances leptin levels which in turn reduce our appetite. Best Sources: Kidney beans, Soya Beans, Tofu, Baked Beans, Chickpeas, Black Beans, Lentils, etc. Grains and Cereals. Grains and cereals are the foods which have a lot of nutritional value and are excellent sources of iron and zinc. Whole grains are very important in a well- balanced veggie diet as it gives required energy to our body. It includes carbohydrates, fiber, protein and essential vitamins and minerals. Oats are one of the best whole grains and the benefits of oatmeal for weight loss are well known. Best Sources: Whole wheat bread, Oats, Porridge, Muesli, Brown Rice, Barley, Semolina, etc. Fruits. Fruits are the best part of a vegetarian diet plan to lose weight, as it has fewer calories and contains enormous amounts of fiber, vitamins, minerals, antioxidants and other nutrients. In addition, juicy and refreshing fruits are delicious to taste and make a healthy substitute for sweets. Check out 30 Day Detox Diet Plan Challenge to Lose Weight instantly. Also check out the below Do's and Don'ts to maintain a healthy and natural weight loss. A regular and balanced diet should always contain fresh fruits, smoothies and fruits juices, as they are always a boon to our health as it enhances our metabolism and provides various health benefits like lowering blood pressure levels, cholesterol levels and also these are heart healthy. Fruits with rich water content are considered to be one of the best choices for healthy weight loss. You can also try healthy and delicious kiwi smoothie recipes to promote weight loss. Best Sources: Watermelon, Muskmelon, Apple, Orange, Berries, Papaya, kiwifruit etc. These are the top 5 vegetarian foods that must be included in the diet plan for losing weight. There are different varieties of vegetarian diets like veggie or total vegetarian which includes only plant- based foods. And lacto- vegetarians who consume plant based as well as dairy products, and finally Lacto- Ovo vegetarian and semi- vegetarians whose diet includes chicken, sea foods, plant based and dairy products. Top 5 Healthy Vegetarian Recipes for Weight Loss. So, now that you know the most important foods groups that comprise a healthy vegetarian diet, here are 5 healthy vegetarian recipes using the above- mentioned ingredients. Palak (Spinach) and Corn Subzi. This healthy vegetable side dish is loaded with nutrients like vitamin K, A, C, E and B along with iron, magnesium, calcium, potassium and folate along with protein and fiber that helps you stay satiated for a longer period of time and this dish is prepared with minimum oil making it a healthy choice for weight watchers. It can be paired with rotis or parathas for a delicious treat. Ingredients: For Spinach Puree: Chopped Spinach – 1 Cup. Kasuri Methi – 2 tsp. Chopped Coriander – 1/2 Cup. Garlic Cloves – 3. Green Chilies – 2. Ginger Paste – 1 tsp. Sugar – 1/2 tsp. Other Ingredients: Boiled Sweet Corn – 1 Cup. Onion Paste – 1/2 Cup. Tomato Puree – 1/2 Cup. Low- fat Milk – 1/2 cup. Turmeric Powder – 1/4th tsp. Coriander and Cumin Powder – 2tsp. Garam Masala – 1/4th tsp. Refined Oil – 1 tsp. Salt to taste. Procedure: Mix the ingredients of the spinach puree in a bowl and add 1/4th cup water to it. Put the mixture in a pan and cook on medium flame for a minute. Remove from flame and let it cool down completely. Pour it in a grinder and grind it to make a smooth paste and keep aside. Heat the oil in a non- stick pan and add the onion paste to it, saut. Now, add the prepared spinach puree to it, mix thoroughly and cook for 1 minute, add the milk and salt, mix well and cook for another 2 minutes. Now, add the sweet corn to it, cook on medium flame for 1 minute and serve hot with rotis. Spicy Mixed Nuts. This is a great crunchy and delicious snack that can be enjoyed by the entire family while watching movies or games without putting on extra calories unknowingly. Nuts are loaded with healthy fats, fiber along with vitamins and minerals that make them an integral part of a healthy diet. Ingredients: Mixed Salted Nuts (Cashew, Peanuts, Almonds and Walnuts) – 2 cups. Melted Unsalted Butter – 1 tsp. Finely chopped Ginger – 1 tsp. Garam Masala Powder – 1 tsp. Cumin Powder – 1/2 tsp. Red Chilli Powder – 1/4th tsp. Procedure: Take a large glass bowl and add the nuts, butter, ginger, garam masala, cumin powder and red chili powder to it and mix till all the nuts are evenly coated with the spices. Take a baking tray and like it with aluminum foil and spread out the nuts on it. Preheat the oven at 3. Fahrenheit and roast the nuts for 2. Bring out the nuts, pour in a bowl and let them stay in room temperature. Serve them in rolled newspaper containers. Red Kidney Beans Masala or Rajma Masala Punjabi Style: Red kidney beans or rajma is undoubtedly on of the healthiest vegetarian sources of high- quality protein and fiber that makes it an important part of vegetarian and vegan diet to lose weight. It is also a healthy food of vegetarian body builders. This is a traditional North Indian dish that can be paired with both rotis and rice and is one of the best lunch ideas for weight loss. Ingredients: Rajma or Kidney Beans – 2 Cups. Chopped Onion – 1 Large. Chopped Tomatoes – 3. Chopped Ginger - 1 Inch. Chopped Garlic- 7 to 8 Cloves. Chopped Green Chillies – 2. Chopped Coriander Leaves – 1 tsp. Red Chilli Powder – 1/2 tsp. Cumin Seeds – 1 tsp. Turmeric Powder – 1 tsp. Salt to taste. Garam Masala Powder – 1 tsp. Butter – 2tsp. Procedure: Soak the kidney beans in 3 to 4 cups of water for 8 to 9 hours. Drain out the water and rinse the beans under running water 3 to 4 times. Add the kidney beans in a pressure cooker along with chopped onions, garlic, ginger and green chillies along with the spices – cumin seeds, turmeric powder, salt and red chilli powder. Add 3 cups of water to it, still well and add the butter. Close the lid and cook for 1. Now, remove it from flame and once the pressure subsides, open the lid to check if the beans are cooked completely. Now, transfer the whole thin to a pan and start cooking on medium flame till the gravy gains a thick consistency. Add the coriander leaves and garam masala powder from the top and serve hot with rice or rotis. Mushroom Brown Rice. How To Lose Weight In Just 7 Days. The GM Diet Plan: How To Lose Weight In Just 7 Daysglendon. May 3. 0, 2. 01. 7“I’m trying to lose a few pounds”. Your colleagues, family members, or best friends have uttered these words with great anxiety, concerned about their bulging waistline. Everyone is always in search of that one magical diet that will get them fast results. But out of the thousands of diets available out there, how do you know what really works and what doesn’t? And do any of them promise results in just seven days? A- Z Of The GM Diet. What Is The GM Diet? The General Motors diet has been around since 1. It was originally developed by General Motors, along with the Food and Drug Administration and the United States Department of Agriculture, for its employees. It was designed to increase workforce productivity by making the workers healthier. Results of the diet were impressive – a loss of 1. The workers experienced increased efficiency, confidence, and higher energy. The diet was deemed a great success. Probably the biggest reason millions of people swear by the GM diet is because it’s easy to follow. There are no complicated ingredients or great demands on a person’s routine. For this reason, we recommend GM diet for you. Let’s see how this diet works to burn the stored fat. Back To TOCHow Does The GM Diet Plan Work? The plan focuses on limiting your weekly diet to eating fruits, vegetables, brown rice, and chicken. The diet focuses on consuming a combination of complex carbohydrates, low- calorie vegetables, and fruits, and increasing water intake to help achieve a weight loss of up to 1. Below is a day- to- day guide for anyone who wants to follow the GM diet. Caution: Always consult a doctor before starting on a diet regimen. Back To TOCThe GM Diet Plan. GM Diet Plan Day 1. You Will Need. A variety of fruit – apples, oranges, watermelon, kiwi, and papaya are some of your best options. What You Have To Do. The first day of the diet allows you to eat as many fruits as you like. There are no restrictions on when you can eat. Watermelons and cantaloupes are the recommended fruits as they are high in fiber. Other healthy choices include papaya, apples, and oranges. You must also consume 8 to 1. At no point is it advised to starve. If you feel hungry, you can grab some fruits and satisfy your craving. A Schedule You Could Follow. Breakfast. 8 am – 9 am)A regular sized apple with a glass of water. Brunch(1. 1 am – 1. Half a bowl of sliced cantaloupe with a glass of water. Lunch (1: 3. 0 pm – 2 pm)A serving of sliced watermelon and two glasses of water. Post Lunch Snack(4 pm – 5 pm)A whole orange and a glass of water. Evening Snack (6: 3. An apple and a glass of water. Dinner(8 pm – 9 pm)Sliced cantaloupe and a guava with two glasses of water. Why This Works. Fiber- rich fruits keep you full for longer (1). They are also low in fat. In addition, the high amount of water intake will flush out the toxins and prepare your body for the next six days of dieting. There are some foods that may hinder your weight loss. Here is a list of foods that you should avoid. Foods To Avoid. Vegetables – Avoid eating any veggies on this day. Fruits – Banana. Protein – Avoid eating any protein source such as meat, eggs, fish, beans, lentils, and mushrooms. Fats & Oils – Lard, butter, margarine, and safflower oil. Carbs – Avoid all carb rich foods, including brown rice. Dairy – Full fat milk, full fat yogurt, frozen yogurt, ice cream, and cheese. Beverages – Alcohol, soda, sweetened drinks, milkshakes, vegetable juices or smoothies, and packaged fruit juices. Are you allergic or don’t like the taste of certain foods listed in the diet plan? Don’t worry, we have a food substitutes list ready for you. Substitutes. Apple – Orange. Cantaloupe – Cucumber. Watermelon – Honeydew melon or cucumber. Orange – Grapefruit or peach. Guava – Green apple. Useful Tip: It is advisable to eat some apples and drink a couple of glasses of water for breakfast. Melons are also a good choice; you can lose up to three pounds by the end of day 1. Eating good and less will help you to a certain extent. To activate the lipid mobilization, you have to exercise. Here is a list of basic exercises that you can start with. Exercises. Since you will be on only fruits and water, do not perform rigorous exercises. You may do these exercises early in the morning or in the evening after office or school. Here is your customized exercise plan for Day 1. Arm circles – 1 set of 1. Wrist circles – 1 set of 1. Neck rotation – 1 set of 1. Ankle rotation – 1 set of 1. Leg rotation – 1 set of 1. Waist rotation – 1 set of 1. Spot Jogging – 5- 1. Yoga asanas (stretching)Warning- Please avoid doing any of the exercises listed above if you have any injury. Please consult your trainer or doctor. How You Will Feel By The End Of Day 1. Day 1 will be comparatively easy since the monotony of eating fruits and veggies has not crept in yet. If you stick to the diet plan and exercise routine, you will feel active, energetic, and great about yourself by the end of Day 1. Ready for Day 2? Back To TOCGM Diet Plan Day 2. You Will Need. An assortment of vegetables. Some of the healthiest options would be carrots, beans, tomatoes, cucumbers, lettuce, and cabbage. What You Have To Do. You have to follow a vegetable- only meal plan on the second day. You can cook the vegetables to make them palatable, or consume them raw. Care should be taken while preparing the vegetables as oil is not allowed. So, forget deep frying your favorite potatoes or eating chips. You can have the vegetables whenever you feel hungry. Flavorings like olive oil or butter can be used sparingly, only if absolutely required. A Schedule You Could Follow. Breakfast. 8 am – 9 am)A boiled potato. You can also add a teaspoon of low- fat butter for flavor. Brunch(1. 1 am – 1. Cabbage and lettuce salad with a light dressing and a glass of water. Lunch (1: 3. 0 pm – 2 pm)A mixed vegetable salad with cucumbers, onions, and carrots and two glasses of water. Post Lunch Snack(4 pm – 5 pm)A cup of boiled broccoli, half a cup of sliced bell pepper, and two glasses of water. Evening Snack (6: 3. Some boiled cauliflower with a light dressing and a glass of water. Dinner(8 pm – 9 pm)A salad comprising boiled carrots, broccoli, and green beans, and two glasses of water. Why This Works. Vegetables have all the nutrients you need to sustain your body. Potatoes have carbohydrates, peas have protein, and carrots and beans are full of fiber and essential vitamins (2). After the relatively low carb day, this will replenish your carb stores and will energize you for the next day of the diet. It’s all good as long as you avoid the following listed foods. Foods To Avoid. Fruits – Avoid all fruits on this day. Protein – Avoid eating any protein source such as meat, eggs, fish, beans, lentils, and mushrooms. Fats & Oils – Lard, butter, margarine, and safflower oil. Carbs – Avoid all carb- rich foods, including brown rice. Dairy – Full fat milk, full fat yogurt, frozen yogurt, ice cream, and cheese. Beverages – Alcohol, soda, sweetened drinks, fresh fruit juices or smoothies, and packaged fruit juices. Bored of eating the same veggies? Take a look at the substitute list to break the monotony. Substitutes. Potato – Sweet potato or carrots. Butter – Margarine or sour cream. Cabbage – Bok choy or celery. Lettuce – Leek. Cucumber – Carrots. Onion – Shallots. Carrot – Beetroot. Broccoli – Cauliflower. Bell Pepper – Zucchini. Cauliflower – Green beans. Useful Tip: Eating baked potatoes will help you go through this hard phase! You can also switch to cabbage soup or tomato soup and have it for lunch or dinner. As long as you stay active, you will keep many obesity- related diseases and heart diseases at bay. Check out the exercise regimen for Day 2. Exercises. A similar exercise routine as Day 1, but a slightly strenuous workout plan to help mobilize the fat. You may do these exercises early in the morning or in the evening after office or school. Surya Namaskar (click here to see the steps to perform Surya Namaskar). Kapalbhati – 5. 0- 1. Baddhakonasana or cobbler pose – 2 sets of 2. Adho Mukha Shvanasana or downward facing dog pose – 2- 3 minutes. Rope jumping – 2 sets of 5. Arms circles – 1 set of 1. Wrist rotation – 1 set of 1. Shoulder rotation – 1 set of 1. Neck rotation – 1 set of 1. Face exercises. Warning – Avoid doing certain yoga asanas or pranayamas if you have an injury. Please consult your doctor or trainer to know the best yoga asanas for you. How You Will Feel By The End Of Day 2. You may start to feel weak from late afternoon on Day 2. Do not worry, this is normal with most low- calorie diet plans. Your body will not get the usual amounts of carbs and hence will react by making you feel slow and weak. Let’s move on to Day 3 and see what’s in store! Back To TOCGM Diet Plan Day 3. You Will Need. A combination of fruits and vegetables. You could stick to the fruits and vegetables consumed during the first two days. The only foods to avoid are potatoes and bananas. What You Have To Do. On the third day, your body would have almost adjusted to the new diet. After a day of eating just vegetables, fruits will bring a welcome break. It will also combine the benefits of both fruits and vegetables, and provide you with high fiber, nutrient, and protein. Here is the diet plan that you will follow on Day 3 of the GM diet plan. A Schedule You Could Follow. Breakfast. 8 am – 9 am)Half a bowl of cantaloupe or a sliced apple and two glasses of water. Brunch(1. 1 am – 1. Half a sliced pineapple or a pear and two glasses of water. Lunch (1: 3. 0 pm – 2 pm)A salad of cucumber, carrots, and lettuce with two glasses of water. Post Lunch Snack(4 pm – 5 pm)An orange with half a sliced cantaloupe and a glass of water. Evening Snack (6: 3. A pear and a glass of water. Dinner(8 pm – 9 pm)Boiled broccoli and beets with two glasses of water. Why This Works. The combination of fruits and vegetables on the third day allows your body to replenish itself.
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