Vegetarian Diet Plan for Weight Loss

A vegetarian diet is basically a plant-based diet that many Indians follow religiously. Vegetarian diets have many triggering factors like muscle loss, low energy levels, nutrient deficiencies like B12, fatigue, fewer choices towards food options etc. due to which various metabolic syndromes are observed. As per recent studies, the rate of obesity is 39% and is increasing at a rate of 5% per year. Risks of obesity, diabetes, hypertension, and cardiovascular disease, along with their ensuing complications (eg, behavioural health and quality-of-life problems) often go hand-in-hand and are strongly linked to lifestyle, especially dietary choices!!

The real definition of healthy eating is one which is related to balanced meals which are cost-effective, reduce BMI along with mortality rate, and where medication dosages can be reduced at the same time. The drawback for many people here is that the portions of carbohydrates are huge with very less intake of protein thus creating an imbalance. And here the role comes off as a Dietician, where she needs to educate the mass on portion control systems which can bring in sustainability. What, when, why and how to eat is the key the same and no social media or untrained professional will be able to clarify this point.

Many people think it’s not possible to follow a specific diet for lifelong but the real truth is that nutritional requirements change at every stage of life. A well-planned vegetarian diet plan is one where the food distribution can meet 50% calories through complex carbohydrates with 30% high biological value proteins and 20% healthy fats. This formula needs to be applied in all 3 major meals. Never combine two carbohydrate sources together which many people do…Though the protein sources are limited but adding 1 to 1.5 bowl pulses [depending on the person's weight] to every meal in form of dals, pulses, legumes, nuts and seeds, soybean, sattu, skimmed milk powder, hummus, unsweetened peanut butter, milk and milk products would prove beneficial.

While planning the management of any specific disorder, the initial target needs to be metabolism which gets affected in many cases and then fat loss along with inch loss! Metabolic enhancers like methi seed water, isabgol, aloe vera juice, and kombucha can be incorporated early morning to balance the body’s pH as well as for fat loss. Green tea, chilli pepper, citrus fruits like amla, papaya, kiwi, berries, and avocado and vegetables like broccoli, greens, and capsicum are food sources which boost the body’s metabolism to a great extent. Also, food sources such as oats, broken wheat, quinoa, brown rice, probiotic yoghurt, olive oil, and chia seeds would add further to healthy weight loss if added on a daily basis. Eliminating three whites in day-to-day life has been proved successful to many but a bit challenging for all i.e, maida, sugar and salt which works wonders.

All diets have to be tailor-made by the Registered Dietician. Physical parameters along with lifestyle need to be considered while customizing a diet plan. Inculcating good fibre, and antioxidant-rich foods [anti-inflammatory in nature], ensuring good carbs with equal amounts of proteins and inculcating physical activity along with it would prove beneficial.

Diet is not always about low carb or soups and stirs fry. It is all about discipline, it requires planning and regularity.