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Effective Indian Plant Based Vegan Diet Plan For Natural Weight Loss

Effective Indian Plant Based Vegan Diet Plan For Natural Weight Loss

DISCLAIMER:

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

Vegan diet plan for natural weight loss: In recent years, vegetarianism has gained popularity.

Many people believe, in order to live a healthy and productive life inside (and outside) one has to consistently take protein shakes and energy supplements in order to improve performance.

Well, none of these are true.

You may be surprised to know that in France, the land of fatty cheeses and gourmet foods, people in general stay slim.

The reason is apparent if you go to a local outdoor market where large quantities of fresh vegetables are sold. The French prepare balanced meals and still manage to eat together more often.

Losing weight does not require you to suffer; it is only a question of choosing your food well and balancing your lifestyle.

So Can I Lose Weight With Vegan Diet Plan?

Well, Yes It’s possible.

However a vegetarian diet can make it difficult for you to lose weight.

We Indians eat a lot of carbohydrates and sugar as our meals generally consist of potatoes, rice and sweets.

So does that mean I should not practice vegetarianism?

Well, if we can make some changes to our diet with the items already available in our kitchen, surely we can lose weight.

You must change your diet, pattern of exercise or both if you want to lose weight for a long term basis.

You just need to prepare balanced vegetarian diet and if you find it helpful and satisfactory, then stick with it for the rest of your life.

This way you would be losing weight naturally without sacrificing your personal interests but do it only if you like your new vegetarian meal plan for weight loss.

Who All Are Vegans?

Vegans are people who absolutely love to refrain from the use of animal products. They don’t eat them and in some individuals, they even attempt to not use them. They only consume plant based foods.

The traditional diet of yoga practitioners has been a vegetarian diet. The yoga diet consists of fruits, vegetables, grains and milk products.

You can not only survive on such a diet, but you will thrive as well, and lose weight all at the same time.

Benefits of Vegan Diet

Living a vegan lifestyle has many different benefits.

  1. Vegan diet helps in weight loss.
  2. Reduces cholesterol.
  3. Vegan lifestyle can lower the risk of cardiac events.
  4. Reduces the risk of developing certain cancers and lower an individual’s chance of type 2 diabetes.
  5. Helps with regulating one’s metabolism, weight and hypertension.
  6. Reduces someone’s risk of stroke.
  7. Helps level out blood sugar levels and promote kidney function as a result of lowering and regulating internal blood sugars.

Important Rules for Vegan Diet for Weight Loss

There are some thumb rules which you need to follow for a vegetarian diet.

When it comes to healthy weight loss, one of the secrets of success is to eat a balanced diet.

Balance here means eating the right amount of nutritious food.

  • 5 to 6 servings of foods and vegetables.
  • Stay away from refined carbs like all-purpose flowers and sugar.
  • Include complex carbs and whole grains in your diet.
  • Replace milk with soya milk and paneer with tofu.
  • Substitute meat dishes with soy products, lentils and other legumes, and whole grains.
  • Replace oils with olive oil, mufa oils, flax seeds and walnuts.
  • At least drink 2-3 liters of water daily.
  • 30 – 45 minutes of cardio exercise at least 5 times in a week.
  • You need to include Ragi or white sesame (til) seeds in your diet to fulfill the calcium deficiency.
  • Instead of snacking constantly during the day, do your best to eat three regular meals.
  • Cook or have your food cooked using wholesome, natural ingredients and then eat with others in a relaxed manner.
  • Eat a few pieces of fruit instead of fatty food if you are troubled by “demon hunger” during the day.
  • Include green tea in your diet

Instead of an ice cream thick shake, blend together fruits, juice and yogurt and make a healthy smoothie.

Sample 7 Days Vegan Diet Plan for Weight Loss

This is a sample meal plan for weight loss which is going to give you 1200 – 1300 calories and 50 – 55 grams of protein.

This will also provide high fiber, moderate fat and complex carbs.

This is a sample diet. Follow a meal plan with expert advice to achieve the best nutritional balance.

 

Early Morning

Breakfast

Lunch

Snacks

Dinner

Day 1

Warm water with lemon juice.

One fruit after 30 minutes

Oats Pan Cake

Green Tea

Phulka ( 2 no)

Dal

Green vegetable

Tofu Salad

Sprouts

Brown Rice

Green leafy vegetables

Sambar

Tomato Soup

Day 2

Green Juice

 

Ragi malt with dates and walnuts

Bajra Roti

Pulses

Vegetables

Salads

Fruits ( No banana, chickoo)

Phulka

Dal

Vegetables

Day 3

Warm water with lemon or mix vegetable juice ( Based on availability)

Dalia Upma

 

Vegetable Pulao

Green Vegetables

Dal

Salad

Fruit

Jowar Roti

Vegetables

Dal

Salad

Day 4

Cinnamon water

Moong dal Chilla with veggies

Phulka ( 2 no)

Dal

Green vegetable

Tofu Salad

Sprouts

Palak Khichdi

Vegetable Soup

Vegetables

Day 5

Green Juice

Idli

Sambar

Chapati

Dal

Salad

Vegetables

Fruit

Brown Rice

Green Vegetables

Sprouts

Salads with flax seeds

Day 6

Lemon Juice in warm water

Ragi Dosa

Lemon Juice in warm water

Jowar Roti

Dal

Vegetable

Salad

Fruit (No banana, chickoo)

Chapatti

Vegetable

Pulse

Salad

Day 7

Mix Vegetable juice

Smoothie (Oats + Soy milk + Strawberries + Walnuts )

Khichdi

Green leafy Vegetable

Salad

Dal

Vegetable Soup

Vegetable

Chapatti

Salad with flaxseeds

Dal

Weekly Meal Plan Template

Planning a weekly menu is a good way to get started and once you do this for several weeks, the kinds and amounts of foods that you should be eating will soon become clear to you.

You can right click and download this image and prepare a weekly meal plan for easy follow up.

Vegan Diet Plan For Weight Loss

Final Thought

A vegan diet plan contains only plants and foods made of plants, such as vegetables, grains, nuts and fruits. Milk, eggs and poultry and fish are exempt, as are other non-vegetarian products.

Although junk food is no-no when you are on diet, many people who eat healthy food often enjoy their favorite snacks occasionally. There is nothing wrong as long as you don’t make it a practice or indulge yourself.

Proteins are important nutrients which vegetarians might not get if they do not pay careful attention to their food.

Soy is comparable to animal protein and should be included in a daily diet if you are a vegetarian. Other sources of protein include

  1. Dry beans
  2. Peas
  3. Lentils

References:

7 days Vegan Diet plan to lose weight (vegan diet for weight loss)

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