![]() How to use this free weight loss workout program Looking for weight-loss tips and recipes? Try EatingWell's 7-day diet meal plan to lose weight. This 1,200-calorie meal plan takes the guesswork out of dieting. Black Weight Loss Success. The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women. Day Weight Loss Diet Plan For Vegetarians. Day Weight Loss Diet Plan For Vegetarians. ![]() ![]() ![]() Arshi Ahmed. November 9, 2. A vegetarian diet is one of the healthiest approaches to weight loss. Plant- based foods such as vegetables, fruits, and whole grains are full of fiber, which keep you satiated with fewer calories and prevent weight gain. Additionally, vegetarian diet for weight loss also reduces the risk of heart diseases. Below are some suggestions for breakfast, lunch, evening snack and dinner for a vegetarian diet plan for weight loss. What Is Vegetarian Diet. ![]() Image: Shutterstock. A well- balanced vegetarian diet is apt for people of all ages. Whether it is children, elderly, pregnant women, lactating mothers, competing athletes, or even recovering patients, a vegetarian diet has all the nutrients, minerals, protein, calcium, vitamins, irons, and zinc needed by the body for its proper functioning. Many doctors prescribe a vegetarian diet plan for the prevention and treatment of various kinds of diseases. Cardiovascular diseases, diabetes, blood pressure, cancer, renal diseases, osteoporosis, diabetes, dementia, gallstone, arthritis, etc. A gradual change to a vegetarian diet can be a long- term move and a lifestyle change. A gradual increase of fruits and vegetables in your daily diet can help you cut down on your meat intake. ![]() ![]() ![]() You can then graduate to a completely vegetarian diet. Lacto- Vegetarians. ![]() The lacto- vegetarians consume dairy products but do not eat eggs. They also consume honey. Ovo- Vegetarians. The ovo. They also consume honey. This 28 Day Detox Diet is offered by Arbonne company. I am happy to share the details of this program with you briefly which had helped me start a healthy life. Lacto- ovovegetarians. The lacto- ovovegetarians are people who consume eggs, dairy, and honey. Vegan. The vegans are those who do not eat any kind of dairy products from animals, or eggs or honey. They only consume plant- based foods. Days Vegetarian Diet Plan For Weight Loss. Day 1. Image: Shutterstock. Early morning – (6 am)Start your day early with lemon water or lemon water mixed with honey.
![]() This will help the body to get rid of harmful acids produced by the body. Breakfast – (8 am)1 poached egg, 3 slices of brown bread toast, 1 banana and 1 cup of green tea. Lunch – (1 pm)1 portion of brown rice with tofu and grilled tomatoes. Evening snack – (4 pm)Egg and mayo sandwich: 2 slices of brown bread filled with slices of boiled egg, sliced tomatoes, and low- fat mayo. Dinner – (8 pm)1 portion of chickpea curry served with 2 chapattis, fresh green salad with yogurt dressing. Day 2. 1. Breakfast – (8 am)1 bowl of corn flakes or wheat flakes topped with a handful of raisins and 1. Lunch – (1 pm)1 serving of pea and pumpkin curry, 1 cup of brown rice and salad. Evening snack – (4 pm)2 slices of whole grain toast with baked beans and low fat grated cheddar cheese. Dinner- (8 pm)Vegetable stir fry with rice and salad. Day 3. Image: Shutterstock. Breakfast – (8 am)1 bowl of unsweetened muesli with skimmed milk, a slice of multigrain bread and 1 orange. Lunch – (1 pm)1 bowl of vegetable soup, 1 toasted bagel with hummus and salad. Evening snack – (4 pm)Vegetable crudit. Dinner – (8 pm)1 small bowl of vegetable dalia and 1 cup of vegetable curry with 1 chapatti. Day 4. 1. Breakfast – (8 am)2 slices of whole grain bread, 2 scrambled eggs, grilled tomatoes and 1 cup of tea. Lunch – (1 pm)1 cup dal with 1 cup brown rice, 1 chapatti and 1 plate of green salad. Evening snack – (4 pm)1 bowl of fruit salad and 1 cup of low- fat yogurt. Dinner – (8 pm)Stuffed peppers (peppers stuffed with brown rice and vegetables) with 1 plate of upma. Day 5. Image: Shutterstock. Breakfast – (8 am)1 plain or masala dosa with chutney and two idlis. Lunch – (1 pm)2 chapattis made with whole wheat, along with mixed vegetables and 1 bowl of green salad. Evening snack – (4 pm)1 small can of baked beans, grilled mushrooms and 3 slices of brown bread. Dinner – (8 pm)2 chapattis with 1 cup of vegetables and 1 bowl of dal. Day 6. 1. Breakfast – (8 am)1 bowl of instant porridge topped with chopped fresh fruits and 1 boiled egg. Lunch – (1 pm)1 bowl of mixed vegetable pulao, 1 cup of soy curry and lettuce salad. Evening snack – (4 pm)Puffed rice with tea or coffee. Dinner – (8 pm)2 chapatti, 1 cup of dal and 1 cup of paneer sabzi. Day 7. Image: Shutterstock. Breakfast – (8 am)Muesli pancakes with a glass of grapefruit or Satsuma juice. Lunch – (1 pm)Fresh carrot and coriander soup with 2 slices of multigrain bread and 1 cup of nonfat yogurt. Evening snack – (4 pm)1 cup of sprouts with pomegranate arils and tea. Dinner – (8 pm)Pumpkin, eggplant and chickpea curry with 2 chapattis. Varied Diet. The vegetarian diet plan can be very varied. Thousands of plant- based foods make a vegetarian diet plan interesting. You can make it as interesting as your palate and calories allow. Various combinations and spices ensure that you do not get bored of the vegetarian diet plan. Vegetarian meals are satisfying too. You can choose a diet plan based on your requirements. A low- calorie diet plan to lose weight, a diet plan to recover from an ailment or disease, or a well- balanced diet plan for a healthy and fit body . Only then can you have a nutritionally balanced diet. Many complain that individuals miss. There are supplements available that can help fortify your need for Vitamin B1. Staples Of Vegetarian Diet. A typical well- balanced vegetarian diet is high in fiber and complex carbohydrates, and low in saturated fat. A well- balanced vegetarian diet should include: 1. Fruits And Vegetables. Image: Shutterstock. You can have all kinds of fruits and vegetables in your diet. Five servings of fruits and vegetables is the recommended daily dose for an individual on a best vegetarian diet plan. These vegetables and fruits have all kinds of minerals and nutrients required by the body. You can eat them raw, cooked or as juice to suit your palate. They are a rich source of fiber. They have a good quantity of antioxidants. These are effective for. For greater weight loss, it is best to opt for fruits and vegetables rich in water content. You need to eat a variety of vegetables and fruits to obtain all the necessary nutrients and minerals required by the body. A dietitian would tell you to eat across the rainbow, i. This way you can obtain optimum nutrients from these plant- based foods. Grain And Cereals. You can include whole grains, cereals, brown rice, muesli, oats, barley, etc. You can eat bread, pasta, and plenty of foods made from these whole grains and cereals. They are highly nutritious and have good quantities of zinc and iron. Legumes, Nuts, And Seeds. Image: Shutterstock. There are various kinds of legumes, nuts and seeds that you can add to your diet. Products like kidney beans, soya beans, lentils, chickpeas, split peas, almonds, walnuts, flax seeds, sesame seeds, peanuts, etc. They help to reduce cholesterol and keep our heart healthy. They also contain good amounts of omega - 3 fatty acids. Diary And Soya Products. Milk, cheese, yogurt are sources of minerals and vitamins that can be included in your diet. These are rich sources of calcium and protein for the body. Various fat- free and reduced calorie options are available in the market. Fat. Fat is an important ingredient required by the body. Fat helps the joints to be lubricated and makes movements easier. You need to have unsaturated fats, which can be found in nuts, avocados, and certain other foods. This can actually be highly beneficial for good health. You can avoid saturated fat that is usually available in the form of animal meat. Saturated fat is bad for the body. Benefits Of A Vegetarian Meal. Low On Calories. Plant- based food is low in calories as compared to meat. Meat makes up a larger portion of the meal. The vegetarian portions are smaller as the stomach gets full faster in a vegetarian diet. This, in turn, leads to consumption of less food, which means less calorie intake. Fewer Diseases. People on a vegetarian diet have lower incidences of diseases. Blood pressure, diabetes, cardiovascular diseases, cancer, strokes, etc. Less Body Mass. Individuals on a vegetarian diet have low body mass, and as they grow older, they tend to put on less body weight compared to meat eaters. Better Cholesterol Level. It has been noted that people on a vegetarian diet have a better cholesterol level. People suffering from heart diseases had lower LDL level when they switched to a vegetarian diet. LDL is the main cause behind the clogging of arteries in people. Lower Risk Of Cancer. Studies have proven that individuals on a vegetarian diet have lower risks of developing cancer when compared to meat eaters. Live Longer. People on a vegetarian diet tend to live longer than those on a non- vegetarian diet. They are less prone to chronic diseases and obesity. Boosts Metabolism. A vegetarian diet plan is high in fiber and complex carbohydrates, which helps boost the metabolism. This, in turn, helps you to burn more calories. This way, you are able to maintain a healthy weight. Higher Energy. People on a vegetarian diet have higher energy levels when compared to individuals on a meat- inclusive diet. They are also generally more active than others. Healthy Skin. Image: Shutterstock. Nuts, vitamins, and other nutrients from vegetables and fruits play a huge role in endowing a person with healthy skin. You will notice that individuals on a vegetarian diet usually have good glowing skin with few blemishes. Reduces Body Odor. People who eat meat generally tend to have a body odor. In hot and humid weather, people would not like to stand next to you. Individuals on a vegetarian diet have reduced body odor. Healthy Nails. Image: Shutterstock. People who are on vegetarian diets have healthy nails. This is an indicator of general good health. Their nails are much stronger. Bad Breath. Vegetarian dieters have a low incidence of bad breath. With this diet, you will have no problem standing close to a friend and talking. Healthier Hair. Image: Shutterstock. If you want longer, thicker and healthier hair, switch to a vegetarian diet. Many studies have shown that a vegetarian diet is good for the health of the hair. Full 4- 1. 2 Week Exercise Program. To transform your body, to get fit, to be healthy and to feel great you gotta exercise. And it needs exercise in a way that is so far- reaching that scientists are only just starting to unravel some of the amazing effects exercise has on our bodies. Did you know, that exercise can actually reprogram your DNA? And while you may think that by not doing exercise you’re not doing any harm, lack of exercise itself can alter your DNA – but unfavourably! Putting aside all the complicated, scientific reasons to exercise, exercise offers benefits that dieting just can’t. Exercise allows you to boost your metabolism and turn your body into a fat blasting furnace. Exercise builds muscle in the places you want, improves body shape and gives you a firm, toned body. Dieting, on the other hand, doesn’t promise a firm body – you can lose weight dieting and still be jiggly! Follow this workout plan and practice healthy eating and portion control, which means eating the right food in the right quantities at the right times, and you’ll be able to burn off at least a pound or two of body fat each week. But remember, you’ll also be doing resistance training to gain muscle in all the right places, so you’ll want to keep track of your progress with body measurements and, if you can, body fat percentage. This weight loss workout plan consists of both cardiovascular exercise and resistance training. The name of the game is to blitz fat, which means to burn as many calories as you can. Cardiovascular exercise burns a lot of calories, as such this weight loss workout plan is centred around cardio. And to really blitz the fat, you’ll be doing two types of cardio, steady- steate cardio and interval training. Steady- state cardio (referred to as simply “cardio” on the weight loss plan below) means you’ll be exercising (e. Steady- state cardio workouts tend to be longer. Cardiovascular interval training (IT) and high intensity interval training (HIIT), on the other hand, are a shorter workout, but alternate between higher levels of intensity and recovery intervals. HIIT (short bursts of all out exercise e. Cardio is an integral part of this weight loss workout plan and it is important that you like what you are doing in order to stick with it, not just for the duration of this program, but also afterwards. You can do your cardio workouts outdoors or on cardiovascular machinery indoors. If you are carrying a lot of weight, it’s best to start with low impact exercise such as walking, swimming or using the elliptical machine. If you have access to an elliptical machine/ cross- trainer, give it a try. I love this piece of cardio equipment, as it allows you to burn as many calories as jogging/ running, but is low- impact. Exercising on the elliptical also “feels” much easier than jogging/ running, allowing you to exercise for longer and burn more calories. This workout plan has a lot of variety and gets progressively harder. Not just to make you stronger and more fit, but to make sure you keep losing weight. When you do a workout over and over again, it eventually gets easier, which means your body doesn’t have to work as hard and therefore burns fewer calories. So your motto is always better. Every week you want to be better than the previous week. WEIGHT LOSS WORKOUT PLAN: RESISTANCE EXERCISEThe other part of this plan is resistance exercise. This is important because it’s the part that focuses on building muscle. During weight loss, not all the weight lost is fat, some of it is muscle. Resistance training will ensure that you avoid the loss of muscle that usually occurs and will actually help you build muscle. You’ll be doing 3 resistance workouts per week: As you get more advanced, . A pair of light dumbbells (5- 1. Each workout only takes about 3. If you haven’t exercised for a long time start with the beginner weight loss workout plan. If you have been exercising regularly for the last few months. You can always skip ahead if you feel it is too easy or switch to a more difficult plan. The great thing is that all of the plans burn calories and all of the plans require commitment. As long as you give it your best at every workout (and watch your calorie intake!), you will make progress, will burn calories, will drop the pounds and will get stronger. Remember: Check with your. Stretch after your workout. Day Diet Meal Plan to Lose Weight: 1,2. Calories. A delicious way to lose weight. We've done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Note, this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health care provider about supplementation or altering this plan to better suit your individual nutrition needs. Not sure if this is the right plan for you? Calculate your calorie level and find the diet meal plan that will work best for you.
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