An Ideal Indian Vegetarian Diet Plan for Weight Loss- Eat This, Not That!, 7 Weight Loss Tips

vegetarian diet plan
June 20, 2019 0 Comments

In this article we will discuss vegetarian diet plan for those who wants to lose fat.Weight loss seems to be a concern for many. As simple it might look, weight loss can be a difficult process which requires constant patience and efforts. It is a gradual process and requires a healthy lifestyle and regular physical activity. When weight loss becomes your aim, most people opt for diets like the keto diet, intermittent fasting, and many such diets.

Some individuals even totally eliminate a certain food group from their diet. These include fats, carbs or a certain type of grains. However, instead of resorting to these fad diets, medicines, supplements or surgeries one should focus on healthy eating. This Vegetarian Indian diet plan could help you to lose weight within no time? Let us have an idea at how the Indian diet aids in weight loss.

Indian meals comprise of proteins, fats, carbohydrates, fiber all of which marks an effortlessly balanced meal. Indian diet is full of healthy foods like vegetables, fruits, grains, lentils, healthy fats, and dairy. Well! If you think Indian cuisine to be fatty, heavy and unhealthy for you, that is not the case. Indian food includes a wide range of fruits and vegetables which are extremely healthy. All the more important is that there are a number of ways to cook these local foods which can help retain their freshness and nutrients. Spices like green or red chillies, turmeric, garlic, cinnamon, cardamom, ginger and basil leaves which have medicinal and healing properties.

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Whenever you feel hungry in between the meals, instead of popcorn or a packet of chips you can always grab some healthy snacks. These include a handful of nuts, sandwich with fresh vegetables and a slice of cottage cheese, a vegetable soup or a fruit smoothie. These snacks can help you keep full and satiated for a long time.

Types of Vegetarians

Let’s understand the different categories of vegetarians before switching to the vegetarian diet chart for weight loss as a way of life.

1. The Ovo vegetarianism – Allows consumption of eggs, but excludes meat, chicken, seafood and dairy products from their vegetarian diet chart.

2. Ovo-Lacto vegetarianism – Allows eliminating chicken, seafood, meat but allows consumption of animal products such as dairy and eggs.

3. Lacto vegetarianism – Excludes meat, chicken, eggs, and seafood, but includes dairy products. Most Indians fall under this category.

4. Vegans – Known as complete vegetarians, vegans avoid all dairy products such as milk, cheese, eggs, meat, chicken and seafood, and honey. This is the most punishing of all vegetarian collections only because they avoid all dairy products.

5. Today’s vegetarians – They exclude all eggs, seafood, chicken, meat and most vegetables (except potatoes). These kinds survive on junk vegetarian foods such as pasta, pizza, burgers, white bread sandwiches, noodles, samosas, vada pav, kachori, pani puri and pav bhaji.

Vegetarian Diet Plan

  • Green Leafy Vegetables

They are loaded with proteins, antioxidants, vitamins, fibre, and minerals, which makes them ideal for weight loss diet. Dark leafy vegetables such as spinach, broccoli, cabbage, and parsley are low in calories, so consuming them means easy fat loss.

  • Fruits

They advance digestion as well as decrease high cholesterol and blood pressure levels. Fruits like watermelon, muskmelon, papaya, orange, and apples have a high content of water. This makes them great choices for weight loss.

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  • Nuts & Seeds

They are rich in fiber and proteins and packed with essential nutrients, vitamins, and minerals. Seeds like chia, flax, pumpkin, and sunflower are a rich source of fiber and help in weight loss benefits. Seeds control your sugar cravings, so having them in your diet chart for weight loss will keep you away from unhealthy snacks.

  • Grains
    They supply energy to your body and so grains are an essential part of your weight loss diet. Grains are rich in carbohydrates, fibre, protein, vitamins, and minerals.

Food to Avoid in Indian Vegetarian Diet Plan

  • Carbonated beverages
  • Packaged fruit or vegetable juices
  • Lard, Dalda, Vegetable oil, Butter
  • Namkeen, Bhujiya
  • Dessert, milk chocolate,
  • Lots of chapatis, and too much rice
  • Take cottage cheese in restraint

7 Weight Loss Tips suggested by Nutritionists

Although Weight loss is a difficult task by following the below weight loss diet tips, one finds it a little bit easier to lose weight. What important is to follow the guidelines diligently.

  1. Eat freshly made food from regular and seasonal constituents
  2. Have nutritious breakfast like parantha, idli, dosa, poha, uttapam, daliya, eggs, curd, etc.
  3. Do eat dal-subzi-roti-curd-pickle for lunch or rice-dal, rajma, chhole, kadhi or seasonal veggies like saag and makki ki roti.
  4. Dal-chawal or khichadi could be your perfect dinner.
  5. Eat 6-7 small frequent meals.
  6. Take the first diet within 30 minutes of waking up and last at least 2 hours before bedtime.
  7. Avoid processed, packaged, ready to eat, convenience foods.

Limitations of the Indian Vegetarian Diet Plan

Pulses, tofu, soya, beans, milk, mushrooms, and cheese do not provide adequate protein or essential amino acids to the body.
Protein is not only the building block of your body but it is also hard to digest, that is why the body needs to spend more calories to digest the protein, which reduces the weight. Apart from this, vegetarians also fall under obesity like those eating meat.

NOTE: This effectiveness of the Indian diet plan may vary from person to person. It is recommended that you always consult a dietitian or nutritionist to prepare a diet plan according to your body type and weight.


Following Indian vegetarian diet is a great way to lose weight. It will help you cut back on sugary foods and beverages, eat more vegetables and increase your protein intake. Include regular exercise to your routine to enhance your health and weight loss even more.
Incorporating even one or two of the foods or lifestyle changes listed above into your routine can help you get healthier and happier.

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