SEVEN days vegetarian diet plan to boost your weight loss

SEVEN days vegetarian diet plan to boost your weight loss 

Plant-based diets have been linked with immense health benefits, such as a reduced risk of heart disease, diabetes, obesity, & certain cancers, etc. In fact, eating a plant-based diet not only lowers the risk of chronic conditions but also promotes weight loss and improves overall health. Fortunately, most Indian diets are rich in nutritious foods consisting of grains, spices, fresh herbs, lentils and fruits. In fact, the traditional Indian diet focuses on high intake of fruits.

But, due to the growing availability of processed foods, more and more Indians are suffering from obesity and obesity-related diseases, including heart disease, diabetes, high blood pressure, etc. While overeating and not expending the energy can lead to weight gain, making unhealthy food choices is a leading cause of obesity. So, common sense tells us that eating a balanced diet is vital for maintaining an ideal weight. This article explains how following a healthy Indian diet can help you lose weight and get rid of that stubborn belly fat quickly. Try to include the following foods or ingredients in your daily meal plan to make your weight loss efforts a success. 

Whole grains

Whole grains such as brown rice, millet, buckwheat, quinoa, barley, sorghum, are excellent sources of protein, dietary fibre, vitamins and minerals. Whole grains will help improve muscle mass, boost digestion, cleanse your system while keeping you full for a longer period. Eating them will help you lose weight and reduce belly fat easily.

100grams of brown rice contains about 111calories.


Mushrooms are low in calories but high in protein, fibre, and water content. Mushrooms are great sources of vitamin D, which is an important nutrient that may help you lose weight. Low levels of vitamin D are associated with abdominal obesity, also known as central obesity. Studies have shown that replacing higher-calorie foods with lower-calorie mushrooms can help you lose weight.

100 grams of mushrooms has only 22 calories. Read: For quick weight loss, you must include these 5 high-protein fat burning foods in your diet

Beans and legumes

Packed with protein, fibre, vitamins, and minerals, including beans and legumes in your diet can help improve muscle health and suppress hunger pangs, thereby preventing you from overeating. Try including a variety of beans and legumes in your meal plan.

1 cup of cooked black-eyed peas contains 198 calories.

Green leafy vegetables
Vegetables like spinach, kale, collard greens, carrot, and broccoli, and turnip are loaded with essential vitamins and minerals. They are very low in calories but high dietary fibre and water content. In fact, it is said that their calorie content is lower than fruits. Consuming these veggies can help boost your metabolism, improve digestion, keep you feeling full for long hours, and reduce your overall calorie intake. Veggies are one of the best foods to eat if you’re trying to lose belly fat. There are 23 calories in 100 grams of spinach.

Dairy products
You must include dairy products like cheese, yogurt, milk, ghee, etc, in your diet, if you’re lactose intolerant. They are packed with nutrients that can keep you satiated and improve health in many ways. For instance, calcium-rich food yogurt has been shown to improve fat burning and promote weight loss.
100 grams of yogurt (Greek, non-fat) contains 59 calories.

Healthy fats
There are a number of healthy fats you can consume for a lifetime of weight management - such as coconut milk, coconut oil, avocado, mustard oil, olive oil, sesame oil, ghee, etc. For instance, cooking with olive oil will not only help you lose weight but also improve your general health. Olive oil is also a heart health-friendly oil that helps lower bad (LDL) cholesterol and increase good (HDL) cholesterol.
1 tablespoon (15 grams) of olive oil contains about 124 calories.

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