How many times in the past month have you heard that a person is on a weight loss diet? Now more than ever, during the ongoing pandemic, we need to make sure our bodies are fit and healthy. Any kind of health problems compromise overall immunity, and the best way to avoid these problems is by eating healthy. It is absolutely correct when people say ‘you are what you eat’, as your body’s health is often a reflection of the food that you are consuming on a daily basis.
Over the past year, it is quite possible that you might have put on some quarantine weight, due to multiple reasons: lack of physical activity, stress, lack of motivation or even financial problems. However, if you are determined to shed those extra kilos that you put on, this might be the article for you.
A Diet Helps You Manage A Healthy Weight
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Weight loss is made up of two major factors: exercise and following a proper diet. You need both of these things to actually see substantial results, as one without the other is usually not that helpful. A leading news portal has said that weight loss is 75 percent diet and 25 percent exercise. So, it is important that you eat healthy to see a difference in your body.
Tip:Along with eating healthy get into portion control mode.
A Well-Thought-Out Weight Loss Diet Improves Your Immune System
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When you go overboard with unhealthy and junk foods, you starve your immune system of all the proper nutrients it needs for the production of antibodies. Eating healthy feeds these vitamins and minerals to your immune system, and you become less likely to fall ill.
Tip:Immunity cannot be built only with supplements, change eating and lifestyle habits for the better and see the difference within weeks.
A Good Weight Loss Diet Increases Your Energy Levels
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When you eat processed snacks, your stomach will feel full but these foods are made of empty calories, which lead to high sodium levels, increased body weight and low energy levels. This situation will lead you to feel lazy and sluggish. When you consume complex carbs, healthy fats and proteins, you get that high energy that can keep you running for longer periods of time.
Tip:Indulge in your fave snacks, but in total moderation.
A Sustainable Weight Loss Diet Increases Your Life Span
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An unhealthy diet leads to several health issues that set in young and are hard to get rid of in the long run. Following a well-thought diet that works for both, your body’s health, as well as your taste buds, is the answer to your problems! A diet should make you feel lighter and happier!
Tip:Try out permutations and combinations of foods, portions and timings to arrive at your desired diet and then learn to follow it well.
A Healthy Weight Loss Diet Enhances Your Mental Wellbeing
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It may feel so good to reach for that comfort food when you are feeling low or sad, however, healthy nutrients are the thing you need to boost your spirits. When you eat healthily, it keeps illnesses such as depression and anxiety at bay.
Tip:If you find yourself reaching for that box of cookies or bag of chips when trying to lose weight, strike a deal with yourself to have only a tiny bite to satiate your taste buds.
Weight Loss Diets By Specialists You Can Refer To
As a starting point, we bring you flexible veg diet plans for weight loss with several food combination options that you can start following on a weekly basis. Ensure you keep up your spirit to follow through with your goal!
Nutritionist Vibhuti Jain, who is the lead nutritionist at Lo! Foods mentions, “Researchers have pointed out that switching to a diet low in carbs can help you lose weight. In the following easy low carb weekly meal plans, you will be restricting carbs, but at the same time, won’t be missing out on essential nutrients or protein. Not only do these diet plans favor weight loss but they also nourish your body and help you stay healthy.”
Weight Loss Diet by Nutritionist Karishma Chawla
Nutritionist and Lifestyle Educator Karishma Chawla makes her meal-wise suggestions with lots of options for you to follow.
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Meal 1
Morning (within 30 minutes of waking up)
½ lime + 1/8 tsp (pinch) cinnamon powder in lukewarm water + 1 fruit – apple/pear.
Meal 2
Breakfast
Vegetable smoothie – can add chia/flax/cold pressed coconut oil to supercharge the smoothie + 5 tbsp oats upma with veggies – 2.5 tbsp raw oats OR 2 oats chillas with 2.5 tbsp raw flour OR moong dal/brown rice/jowar chilla – 2 tbsp raw flour OR 5 tbsp cooked brown rice/red rice poha + green tea with a dash of lime.
Meal 3
Mid-morning
1 fruit – apple/pear/orange/sweet lime/guava/10 pcs papaya + 10 gm vegan protein in almond milk/water OR 10 gm whey isolate in skim milk/almond milk/water.
Meal 4
Lunch
1 tbsp apple cider vinegar in lukewarm water 1 jowar/rajgira roti/5 tbsp cooked brown rice + 1-2 bowls green veggies (add lime) + 1 Bowl dal/pulse/curry + 1 bowl curd/ buttermilk.
Notes:
- Indulge in green veggies like methi, palak, dudhi, turi, bhindi and others.
- Avoid potato/sweet potato/yam for fat loss
- Post meal: chew ½ tsp fennel seeds or sip on ginger water
Meal 5
4.00 pm Afternoon
3 almonds + 2 walnuts + green tea with dash lime
Meal 6
5:30 pm Evening 1
1 tsp cold pressed coconut oil + pinch turmeric powder + pinch black pepper – made as a paste
1 bowl green moong sprouts salad/peanut/kala chana salad – add lime, herbs, spices
Meal 7
7 pm Evening 2
1 bowl soup (no maida, corn, starch, cream or sauce)
Meal 8
Dinner
1 tbsp apple cider vinegar in lukewarm water
50 gm skim paneer (500 ml skim milk) + 1 bowl green veggies (add lime) + 1 bowl skim curd raita
Post dinner: 1-2 cups chamomile tea and rest feet in Epsom saltwater
Notes:
- Water Intake: 3 liters per day
- Oil Intake: 2-3 tbsp per day (Olive oil/Rice bran/Ghee/Coconut Oil)
- Do not skip meals
- Target – Cheat meal once a week
- Free foods – salad, veggies, curd, raita
Weight Loss Diet by Celebrity Dietician Shweta Shah
Celebrity dietician Shweta Shah goes over a meal plan that can suit one and all. Try it!
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On Rising
- If you have acidity, chew on eight soaked black raisins as this will help to pacify pitta Prakriti.
- If you have gas and bloating issues, boil a glass of water, add ¼ tsp each of coriander seeds, cumin seeds, and ginger, boil, strain, and drink warm. This will help to pacify vatta.
- If you are constipated, boil 1 tbsp coriander seeds in a glass of water. Strain it and drink warm.
Meal 1
Breakfast
Green tea or black tea or black coffee, not more than 2 tbsp milk, preferably almond milk. Add jaggery or coconut sugar instead of regular sugar + 1 bowl of assorted seasonal fruits.
Note: If you have a lot of gas and bloating issues, please avoid watermelons and melons.
Meal 2
Mid-Morning
A glass of vegetable juice like ash gourd juice is excellent for alkalinity helps to cook and calm the gut OR mint coriander lemon juice excellent for skin glow OR 2 celery stalk juice if there’s a lot of water retention in the body.
Meal 3
Lunch
Any millet, khapali, wheat flour or bran atta roti with a bowl of vegetable OR brown, kollam or red rice: 15 ml bowl cooked rice with one bowl of veggies OR wraps like spinach veggie wrap or paneer wrap OR millet pongal with curry OR one pot dish like brown rice veggie stew or Moroccan stew.
Meal 4
Evening
Hibiscus tea or herbal tea (ginger, mint, fennel or lemongrass tea) + chia seed pudding (chia seeds in almond milk with soaked almonds, walnuts and pumpkin seeds) OR hummus with carrot cucumber sticks OR Dry bhel/makhana/jowar puffs.
Meal 5
Dinner
A bowl of vegetable soup + a bowl of stir fry veg OR vegetable patty OR paneer broccoli patty with dip or chutney OR baked veggies in spinach sauce OR zoodles OR bowl of vegetables OR If you wish to eat a grain instead of veggies and soup for dinner then options are: moong dal chilla with paneer bhurji OR herbed paneer paratha OR Thai curry with cauliflower rice.
Notes:
- Do not eat between meals.
- Keep the body hydrated. Try to have liquids or infused waters.
- For infused water, prepare one liter of flavoured water and keep sipping on it throughout the day. Suggestions:
- Apple-Cinnamon-Lemon
- Rose-Lemon
- Mint-Cucumber-Lemon
- Strawberry-Lemon
- Ginger-Lemongrass-Mint
- Only have one grain meal in the day, either for lunch or for dinner.
Low Carb Diet Plan for Weight Loss By Nutritionist Vibhuti Jain
Jain shares two options, so those who wish to follow the keto diet for weight loss do not feel left out!
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Day 1
Breakfast: Besan chilla + green chutney
Lunch: Quinoa pulao + cucumber raita
Evening Snack: Salted lassi
Dinner: Sauteed vegetables with paneer
Day 2
Breakfast: Sprout moong salad + buttermilk
Lunch: Lauki sabji + besan roti
Evening Snack: A handful of jamun/berries + 4-5 walnuts
Dinner: Pumpkin soup + pan-fried paneer
Day 3
Breakfast: Ragi idli + coconut chutney
Lunch: Cauliflower rice stir-fry with tofu
Evening Snack: Seeds trail mix
Dinner: Paneer tikka with mint chutney
Day 4
Breakfast: Chia seed pudding + half apple
Lunch: Black chana chat
Evening Snack: Carrot-beetroot juice
Dinner: Zucchini sabji + multigrain roti
Day 5
Breakfast: Vegetable wheat daliya
Lunch: Bowl of Palak Paneer
Evening Snack: Hummus with veggie sticks (carrots/cucumber/bell peppers)
Dinner: Rajma-corn salad
Day 6
Breakfast: Paneer sandwich (multigrain bread)
Lunch: Soy chunks sabji + ragi roti
Evening Snack: Bowl of makhana
Dinner: Pan grilled spiced eggplants + tomato lauki soup
Day 7
Breakfast: Papaya smoothie
Lunch: Cauliflower rice biryani
Evening Snack: Sattu drink
Dinner: Kadhai paneer+ multigrain roti
Keto Diet Plan For Weight Loss By Nutritionist Vibhuti Jain
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Day 1
Breakfast: Bulletproof coffee
Lunch: Cauliflower sabji + almond flour/ keto roti ghee
Evening Snack: roasted almond
Dinner: Paneer tikka + mint chutney
Day 2
Breakfast: Strawberry + Coconut milk Smoothie
Lunch: Lauki kofta curry +almond flour/ keto roti
Evening Snack: Seeds trail mix
Dinner: Cauliflower panner tikki + hung curd dip
Day 3
Breakfast: Sprout moong salad + buttermilk
Lunch: Cauliflower rice stir-fry with tofu
Evening Snack: Bowl of fresh coconut slices
Dinner: Cream of broccoli soup + mix veg salad
Day 4
Breakfast: Chia seed pudding + berries/almonds
Lunch: Bowl of palak paneer
Evening Snack: Cold coffee (coconut milk + stevia)
Dinner: Cheese stuffed capsicum + bowl of tomato soup
Day 5
Breakfast: Bulletproof coffee Pan grilled
Lunch: Paneer butter masala + almond flour roti
Evening Snack: A handful of blueberries + 4-5 walnuts
Dinner: Spiced eggplants + cream of spinach soup
Day 6
Breakfast: Cauliflower rice upma/poha
Lunch: Bhindi sabji + almond roti
Evening Snack: Bowl of peanuts
Dinner: Pumpkin soup + pan-fried paneer
Day 7
Breakfast: Chocolate-peanut butter smoothie
Lunch: Mushroom in cheese sauce + nachos
Evening Snack: Hummus with veggie sticks (cucumber/bell peppers)
Dinner: Zucchini sabji + almond flour/ keto roti
Veg Diet For Weight Loss: FAQs
Q. How do I know if the diet is working for me?
A. Obviously not every diet can suit your body and its needs. It is always important to try out a diet for a few days to see if your body agrees to it. There are some signs that can show you that you are on the right track with the diet. Your clothes may fit differently, you will have more energy, you have a better sleep cycle, etc.
Q. How long should I continue the diet?
A. The most important part of choosing the right diet for you is deciding if you would be able to sustain it for a long time. A lot of times people stop the diet after they have lost enough weight and go back to their regular eating habits which makes them gain even more weight than what they lost. Do not go back to your regular unhealthy habits after you reach your goal, instead, try to follow the same diet albeit a bit more flexibly.
Sources:
https://www.femina.in/wellness/diet/healthy-veg-diet-plans-for-weight-loss-200110.html
https://www.redbookmag.com/body/health-fitness/g3134/top-diet-plans/
https://www.healthifyme.com/blog/gm-diet-plan-weight-loss/
https://www.fiverr.com/hinapro/can-make-individual-based-weight-loss-diet-plans
https://m.facebook.com/Diet-Plan-For-Weight-Loss-2033222960024376/posts
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