Weight Reducing Diet Chart Indian Vegetarian Soup
How to Lose 15-20 Pounds by Eating Soup
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Weight Loss Soups
Weight Reducing Diets
It is a diet comprising of clear or full liquids, but no solid foods. Liquid diet is often suggested in gastrointestinal illness; however, it is an effective way to lose weight. In this diet, people usually take either weight loss milk shakes available in the markets, or juices, shakes suggested by a dietician or nutritionist. The diet may include meat or vegetable broth, clear fruit juices, clear carbonated drink, milk, milkshakes, fruit nectar with pulp, smooth cooked cereals, or fruit or vegetable juice.
Food combining diet is a diet in which certain foods are combined to ensure optimum digestion. Through this diet, the body effectively utilizes the nutrients present in the foods. This diet is based on the theory that different food groups call for different digestion times. Following the diet, digestion is helped by having foods which require approximately the same digestion time. Like proteins and starches should not be taken at the same time. However, proteins can be eaten with vegetables and starches can be combined with vegetables.
It is perhaps the most controversial weight loss diet plan across the world. Grapefruit diet calls for eating half a grapefruit or drinking grapefruit juice with every meal. Since grapefruit has low calories, this diet significantly helps to reduce caloric intake, usually below 800 calories per day. However, extra care should be taken while following this diet as it may cause fatigue and probably not provide the essential nutrients to the body.
Sugar Busters Diet is a diet plan that requires cut down of sugar from the diet, as it is based on the theory that that extra sugar causes insulin to rise, causing higher blood sugar and extra fat. Sugar Busters Diet comprises of about 30% protein, 40% fat, and 30% carbohydrates, and it lasts for 14 days. If followed in a right manner, it results in weight loss.
It is a radical weight loss diet involving consumption of low-calorie cabbage soup for seven days. Usually considered a fad diet, Cabbage soup diet is meant for short-term weight-loss. The typical diet is said to reduce 4.5 kg of weight in a week's time, however, nutritional experts claim that it is almost impossible to lose that much fat within a week. Thus, the weight lost is generally water.
A Sample Indian Balanced Diet Plan For Weight Loss
India is one of the world’s richest and diverse cultures. With so many festivals and traditional affairs round the year, it is difficult to stay fit and not gain weight. To top it all, we are expected to look fab in that zari sari or any other ethnic wear! Doesn’t that make weight loss one of the biggest concerns?
Losing weight is not just about sweating it out for hours in the gym. You also have to be mindful about what you eat. Having junk and highly processed foods while working out can negate the possibility of losing weight. You have to restrict your calorie intake in order to lose weight. Some health enthusiasts are of the view that Indian meals are creamy and spicy, and hence should be avoided while on a weight loss diet. However, using the commonly found ingredients along with healthy cooking methods can help you lose weight easily.
Ideal Indian Diet Plan for Weight Loss:
The Indian diet plan for weight loss should be designed keeping in mind the calorie requirements of an individual. The calorie requirement of a person is based on factors like age, weight, gender, health conditions, metabolism and activity levels. You may also need to calculate your BMR (Basal Metabolic Rate) and BMT (Body Mass Index).
1. Basal Metabolic Rate:
Basal metabolic rate is the basic minimum requirement of the calories a body needs for its metabolic function. For this the diet should provide minimum calories to the body.
2. Body Mass Index or BMI:
Body Mass Index helps to find out how much weight loss is within the parameters of the body. A person should maintain his/her weight according to the height, weight, age and body fat. Anything above or below the body mass index is an indication of an unhealthy body.
Advantages of Indian/ Vegetarian Diet Plan:
A healthy and nutritious diet goes a long way in maintaining the overall health. Some benefits of the vegetarian diet include:
- The practice of eating fruits and vegetables will help to boost the metabolic rate.
- You can lose around 5 to 8 kilograms in 10 days.
- The vegetarian diet plan will give a natural glow to the skin. It eliminates the toxins from our body, making us feel more energetic.
- A vegetarian diet plan will also help in reducing the flab around our body.
- Following a vegetarian diet helps to lower the cholesterol levels. Vegetarian diet is devoid of saturated and trans fat. It reduces high blood pressure, thereby preventing hypertension.
Weight Loss Foods:
The Indian diet plan for weight loss does not require any special ingredients. You can find most of the low calorie and fat burning foods in your kitchen itself. These weight loss foods can also be easily found in the nearest grocery store and can help you lose weight by just cooking them in the right method. These weight loss foods can be eaten directly or in conjunction with other low calorie foods.
1. Moong dal or red lentils:
Moong dal is a favorite of almost every Indian. The dal comes packed with vitamin A, B, C and E, besides minerals like iron, potassium and calcium. This weight loss food is full of fiber, hence people feel fuller after having just a small bowl of this dal. Moong dal is also beneficial for boosting the metabolism and the immune system, thereby protecting the body from fatal diseases. The dal goes best with rice and chapattis.
According to a research conducted in the University of Scranton, walnut ranks above almonds, pecan, pistachio and other nuts in helping one loose weight. A handful of walnut provides twice as much antioxidant than any other nuts. Walnuts are quite high in calories and must be eaten in moderation.
3. Green leafy vegetables:
These vegetables are a storehouse of vitamins, minerals, protein, fiber and phytonutrients. Green leafy vegetables include broccoli, spinach, kale, chard, parsley. spinach is a low calorie vegetable, high in water content, antioxidants, vitamins, minerals and fiber. Being rich in fiber, Spinach helps to cure constipation by cleansing the digestive tract. Just one serving of spinach will keep you feel full until your next meal.
According to several studies, drinking beet juice gives an instant energy boost, allowing you to exercise longer and burn more calories. Beet detoxifies the blood and renews it with minerals and glucose. The vegetable is also high in potassium, folic acid and fiber. The high fiber content in this vegetable eliminates the toxins from the body. Not just the vegetables, beet leaves are also high in minerals and vitamins.
Blood sugar level changes also cause the body to make insulin, leading to the deposition of abdominal fats. A study at the University of Toronto found that people who ate almonds with white bread experienced stable blood sugar levels. This weight loss food is also rich in nutrients like monounsaturated fats, folic acid, vitamin E and dietary fiber. Carry a small packet of unsalted almonds for a quick on-the-go snack.
An apple a day not just keeps the doctor away, but also makes you slimmer. Apple is one of the best weight loss foods. A study at the Penn State University has found that people who ate an apple before every meal, consumed fewer calories than those who had a different snack. The 4 grams of fiber in apple keeps you full for a longer duration as the body takes a lot of time to break it down. You can use apples in salads, desserts and savory dishes too.
7. Black Beans:
Black beans are one of the greatest weight loss foods. According to a data published in the National Health and Nutrition Examination survey, bean eaters weigh less and have slimmer waistlines. Black beans stay for a longer time in the digestive system, adding to the feeling of fullness and satiety. This aids in weight loss. They also contain soluble, non-soluble fiber and resistant starch, a type of fat burning carbohydrate. The abundance of soluble fiber also lowers the cholesterol and triglyceride levels.
This beautiful vegetable contains several phytochemicals that can fight off the toxic compounds in the body. The presence of thiocyanates, glucosinolates and indoles in this vegetable flushes out toxic waste from the body. Cauliflower is low in calories too. This versatile food will make a great replacement for heavy foods.
A half teaspoon of cinnamon every day can help you control the blood sugar and prevent insulin spikes. As mentioned earlier, insulin spikes can trigger the body to store fat rather than burning it. The spice also promotes effective blood circulation, helping you get fitter faster. Add ground cinnamon in your cake dough, or tea and coffee to make the most out of this spice.
This Indian kitchen favorite spice is excellent for weight loss. Curcumin, a phenol found in turmeric prevents the deposition of fat in the body. Adding turmeric to the daily diet can help one lose weight in the long run. This weight loss spice is also effective in soothing gastric inflammation and ulcer.
Cooked radish contains 3 grams of fiber per half cup that can help you stay full and satisfied. This starchy vegetable should not be eaten with rice or bread. Enjoy radish with tomato and cucumber salad.
This popular herb is used widely in almost all recipes and gravies. Garlic is an appetite controller, making it perfect for healthy weight loss. According to a study, obese people who ate this zero calorie spice lost an average of 30 pounds in 6 months. Allicin a compound present in garlic is effective for fighting cholesterol and keeping the blood sugar levels stable. It also fights cancer, cardiovascular diseases and respiratory problems.
Lentils are the most popular ingredient in any Indian household. It is one of the best belly flattener foods. It prevents insulin spikes that can cause the body to create excess fat in the abdominal area. It reduces the possibility of a heart attack, stabilizes blood sugar and helps in weight loss. For Vegetarians it is a good source of protein.
Banana is an excellent fruit to include in a weight loss diet. To lose weight you have to create a caloric deficit. You have to eat more calories than what you can consume in a day. Banana offers healthy carbohydrates that provide more energy to stay active. The high amounts of fiber in bananas help to control appetite in people trying to lose weight. Potassium in bananas can also help to lower blood pressure. Banana contains tryptophan, a chemical that helps to reduce depression. This prevents people from indulging in comfort eating. Best time to eat this fruit is breakfast.
Tomato, technically a fruit, goes well with every Indian recipe. The body releases a hormone called cholecystokinin every time you eat tomatoes, which tightens the valve between the stomach and intestine. The hormone boosts the feeling of fullness, preventing overeating. This low calorie food stabilizes blood sugar and reduces cholesterol.
16. Olive oil:
Olive oil contains healthy, monounsaturated fat that improves satiety and keeps you from eating junk food. Polyphenols in olive oil detoxify the unbalanced molecules, strengthening the immune system. Add olive oil to your green salad to increase its antioxidant content.
Cabbage is an excellent weight loss food. The food is low in calories and high in fiber. This weight loss food is an excellent source of vitamin C. It is ideal for constipation, aging, stomach ulcer and skin disorder as well.
Caffeine in coffee can raise the metabolic rate by 15%. This can burn around 30 to 50 calories per day. People who sip 3 to 4 cups of coffee are 30% less likely to get type 2 diabetes.
Pears are one of the most fiber rich fruits. A medium sized pear provides 5.5 grams of fiber. Eating a single serving of this fruit can keep you satisfied for a long time.
Seeds are a rich source of fiber, protein, vitamins, minerals and omega 3 fatty acids. Seeds like flax seeds, peanuts, sunflower seeds and pumpkin seeds keep the heart healthy by reducing cholesterol and increasing high-density lipoprotein in the blood. It also strengthens the functioning of bones and brain.
21. Cereals and whole grains:
Cereal and whole grains have ample nutritional value. They are a great source of zinc, iron and several important minerals.
7 Days Diet Plan for Weight Loss:
A vegetarian diet plan for weight loss should provide all the essential nutrients to satisfy the hunger pangs, while being low in calories. When preparing an Indian diet chart, you have to be careful regarding it’s fat and carbohydrate content. Here is a sample diet plan to help you in your weight loss journey:
- 1 bowl of low fat milk with whole grain cereals
- A serving of fruit
- 1 bowl of brown rice
- 1 bowl of red kidney beans
- 1 bowl of green salad
- Sprouts salad with lemon juice, onions, tomato, salt and pepper
- 1 bowl of soya curry with 2 chapattis
- 1 small bowl of cucumber and tomato salad
- 2 chapattis with 1 small bowl of mixed vegetables
- 1 small bowl of curd with berries
- A handful of nuts like almonds, walnuts and pistachio
- A bowl of khichdi
- 1 small bowl of sprout salad
- Methi seeds in water. Soak 1 teaspoon of methi seeds in water overnight. Strain the methi seed and drink the water.
- 2 slices of brown bread with margarine
- A fruit of your choice
- A small bowl of salad
- 2 bran chapatti with 1 bowl of dal
- 1 bowl of popcorn (do not add butter, cheese or any other toppings)
- 1 small bowl of palak paneer
- 1 bowl of rice
- 1 chapatti
Neem water (Soak a few leaves of neem leaves in water and leave it over night. Strain and drink the water in the morning.)
- 2 slices of hung curd sandwich
- 1 medium sized banana
- 2 bran chapattis with 1 small bowl of chole
- 1 small bowl of lettuce salad
- 2 eggs stuffed omelet with 2 slices of brown bread
- 1 cup of green tea
- 1 bowl of vegetable khichdi
- 1 small bowl of cucumber and tomato salad
- A cup of fresh yogurt with half a cup of berries
- 1 tablespoon of flax seeds
- 1 cup of homemade tomato soup with 1 cup of stir-fried vegetables
- 1 bowl of oatmeal with skimmed milk
- 1 orange
- 2 whole wheat chapatti
- 1 small bowl of okra sabzi
- 1 bowl of dal
- 1 bowl of green salad
- 1 bowl of bean sprouts
- 1 bowl of vegetable fried rice
- 2 slices of cucumber sandwich
- 1 glass of butter milk
- 1 bowl of dal with steamed rice
- 1 bowl of mixed green salad
- 1 glass of yogurt smoothie
- A handful of puffed rice
7 Days South Indian Diet Plan for Weight Loss:
- 1 neer dosa with tomato chutney
- 1 cup of tea with 2 cracker biscuits
- 1 bowl of SДЃmbhar with steamed rice
- 2 Chapattis with a small bowl of bhendekai gojju
- 1 small bowl of curd
- Oats dosa with chutney
- 1 glass of butter milk
- Corn Meal Khichdi
- 1 Bowl of green salad with olive oil dressing
- Pachai Payaru (Green Gram) Kuzhambu
- A small bowl of Kovakkai (Tindora) Rice
- 2 ragi ball with 1 bowl of cabbage palya
- 1 bowl of bus saaru
- 1 bowl of Andhra Dal Masiyal with 2 chapattis
- A bowl of sprout salad
- 1 small bowl of Okra Tamarind Pachadi
- A bowl of steamed rice
- Cauliflower kootu with 2 bran chapattis
- 1 small bowl of curd
- Vegetable Oats Idli with green chutney
- 1 glass of coconut water
- A bowl of Keerai Paruppu (Dhal) Masiyal
- 1 bowl of brown rice
- 1 bowl of Broccoli Poriyal
- 1 bowl of steamed rice
- 1 small bowl of curd
- Mixed vegetable kootu with brown rice
- Tomato and cucumber salad
- A bowl of Sprouted Moong Kanji (Porridge)
- 1 bowl of rasam with lentil pancakes
- 1 bowl of curd
- Adai Dosa with chutney
- 1 fruit of your choice
- One bowl of koshimbiri with curry leaves rice
- A cup of green salad
- Egg dosa with chutney
- A small bowl of rainbow raita
Alcohol increases uric acid in the body, leading to water retention. This blocks the process of natural detoxification. Hence, alcohol is prohibited while following this diet.
It is very essential to drink 10 glasses of water daily. Carbohydrate intake is limited while following this diet, so water will be your main source of energy. Water will boost metabolism, removing unwanted fat from the body.
This is a generalized sample diet chart for weight loss. It may not suit everyone. For best results, consult your dietician for a more personalized diet plan.
Tips to Remember:
- Do not starve yourself while trying to lose weight.
- Have five small meals at regular interval
- Do not skip your breakfast
- Walk and exercise every day for 30 minutes
- Eat 2 servings of fruits and 3 serving of vegetables to get an adequate amount of fiber.
- It is very essential to follow a healthy and balanced diet. This will help to maintain the metabolic rate and maintain the health of our skin and hair.
- Apart from the diet, you also need to engage in physical activities like swimming, walking, dancing, jogging and exercising. This will not only burn fat, but will keep the metabolic rate in control.
- There should not be a huge gap between two meals as it can reduce the metabolic rate, thwarting the bodyвЂ™s ability to burn fat.
- Avoid junk foods like pizza, cakes, pastries and other bakery fruits, which can add on to the unwanted weight.
Since staying away from our typical diet isn’t easy for any one of us, it’s best to always look for alternatives within our means. Following this diet seems more logical than any westernized diet for Indians, as the menu is easy to put together and not a daily effort. We hope this diet will surely help you and that in the long run will stick with you. Do leave your comments and share with us your experiences.
Here Is A Simple Vegetarian Diet Plan For Weight Loss
Are you a vegetarian looking for the perfect diet plan to help you on your weight loss journey? A vegetarian diet has proven to be effective for weight loss. It is also associated with reduced risks of several ailments like cardiovascular disease, high blood pressure, cholesterol and diabetes. There has been a rapid increase in vegetarianism over the years. The non-vegetarian counterparts might argue that animal products like chicken, mutton, fish and eggs are part of a balanced diet, and leaving them out can lead to nutritional deficiencies and inadequate energy. The fact remains that a vegetarian diet is one of the healthiest diets as it is low in calories and saturated fats. By incorporating right foods in a vegetarian diet, one can get the basic nutrients required by the body.
As the name suggests, a vegetarian diet comprises products like fruits and vegetables, grains, nuts and seeds, beans and peas etc. Those following a vegetarian diet should consume a variety of foods to get all the nutrients they need. They need to pay attention to their intake of protein, zinc, calcium, iron and Vitamin B12. Depending on the variety of foods included, the vegetarian diet can be classified into three categories, namely:
- Vegan diet: It excludes all animal products like meat, dairy and eggs.
- Lacto vegetarian diet: It includes both plant products and dairy products.
- Lacto-ovo vegetarian diet: It includes plant products, eggs and dairy products.
It is essential to maintain a healthy diet plan, which includes nutrients like proteins, antioxidants, fiber and essential vitamins needed for the body.
How Does it Work?
The vegetarian diet is considered as one of the best and healthiest approaches for weight loss. It is not only low in calories but also devoid of the unhealthy fats found in meat and other animal products. All types of vegetarian diets basically focus on the following plant-based foods.
1. Green Leafy Vegetables:
Loaded with vitamins, minerals, antioxidants, and phyto-nutrients, green leafy vegetables are the best foods in a vegetarian diet. They are also one of the best sources of proteins and fiber. Dark green leafy vegetables like spinach, kale, cabbage, parsley, broccoli etc., are extremely low in calories and help to reduce fat levels in the body. They can greatly supplement weight loss efforts.
Fruits play an important role in a vegetarian diet. Besides being low in calories, they are also great sources of vitamins, minerals, antioxidants and fiber. They improve the metabolism as well as lower the blood pressure and cholesterol levels. Some fruits like watermelon, muskmelon, papaya, orange, berries and apples have a high water content, which makes them excellent choices for weight loss.
3. Nuts and Seeds:
Nuts and seeds are rich sources of fiber, vitamins, minerals, proteins and heart-healthy unsaturated fatty acids. These healthy nuts and seeds include flaxseeds, almonds, walnuts, sesame seeds, peanuts, sunflower seeds and pumpkin seeds. They lower cholesterol and strengthen the bones and brain functioning. As they are rich in omega 3 fatty acids and high in calories, they should be consumed in moderation.
4. Grains and Cereals:
Rich in iron and zinc, whole grains and cereals form an important part of a balanced diet, which provide the required energy to our bodies. You can include whole wheat bread, brown rice, oats, porridge etc., in your diet to boost nutrition. Grains and cereals are rich in carbohydrates, fiber, protein and vital vitamins and minerals.
5. Beans and Soya Products:
The vegetarian diet is often criticized for being low in protein as it excludes protein-rich foods like fish and chicken. This deficiency can be fulfilled by including soya products and beans in your diet. These contain ample amount of protein and nutrients and soluble fiber to help in reducing cholesterol and processed fats in the body. Soya products like soya beans, baked beans, chickpeas, lentils, tofu, black beans etc., help in weight loss by reducing appetite and improving the metabolic rate.
Vegetarian Diet Chart:
Depending upon the type of vegetarian diet chosen, you can prepare your own diet chart. A vegetarian diet chart should be well-planned to incorporate the food items that satisfy your hunger pangs and provide you the needed nutrition for the day. Given below is a sample vegetarian diet chart for the day.
This diet chart will help you to lose weight without depriving your body of vital nutrients. You can do away with the post dinner snack if you do not feel hungry or have already taken it at breakfast.
Points to Be Kept in Mind:
If you wish to lose weight by following a vegetarian diet, you need to keep the following points in mind. To achieve weight loss and other health benefits successfully, this diet requires some discipline and dedication., which are listed below:
- Avoid taking salt after 7:30. It is advisable to have your dinner by 7:30, so that your food gets digested by the time you go to sleep. If you feel extremely hungry, you can have a glass of skimmed milk.
- Stay away from aerated drinks (even the diet version) as they are unhealthy. Replace them with healthy fruit juices and water to stay hydrated. Artificial juices should be avoided as well.
- Though the vegetarian diet focuses on the consumption of fruits, certain fruits like mango and banana should be restricted as they are high in calories.
- Consumption of potato and rice should be restricted. Rice without starch or brown rice should be consumed.
- The diet will be effective if it is supplemented with regular exercise. It is advisable to indulge in half-an-hour of aerobic exercise daily. If it is not possible to join a gym, you can try skipping or working out with 1.5 to 2 kg dumbbells to tone your upper body. You can also practice 20 minutes of breathing exercise.
- Junk foods, sweets, fried foods and bakery products should be avoided.
Advantages of the Vegetarian Diet:
The vegetarian diet has been regarded as a healthy option by the American Diabetes Association.
1. Simple and Easy to Follow:
This diet is simple and easy to follow as it does not involve rigid meal plans or pre-packaged meals. All you need to do is to ensure that you do not consume anything that goes against your doctor’s advice.
2. Lowers Cholesterol Levels:
Unlike meat products, a vegetarian diet is comparatively low in saturated fat and is effective in lowering cholesterol levels.
3. Lowers the Risk of Cardiovascular Disease:
Certain items like nuts and seeds included in a vegetarian diet are rich in monounsaturated fatty acids, which significantly reduce the risk of cardiovascular disease.
4. Aids Weight Loss:
Since a vegetarian diet is comparatively low in calories, it is a great option for weight loss.
5. Reduces Blood Pressure and Hypertension:
A vegetarian diet is rich in vital nutrients comprising of vitamins, minerals and antioxidants. These nutrients play an important role in normalizing blood pressure and reducing hypertension.
6. Safe for Everyone:
The vegetarian diet is safe for everyone. Children, teens as well as pregnant and breastfeeding ladies can go for the vegetarian diet without any health risks. In fact, excess consumption of red meat has been associated with the risk of cancer and heart diseases.
Drawbacks of the Vegetarian Diet:
In spite of the fact that the vegetarian diet can be beneficial for the health in many ways, it has certain shortcomings:
1. Lack of Protein:
Quality protein found in animal products like egg, milk, meat, fish and chicken lacks in plant products. Following a vegetarian diet can lead to protein deficiency and inability of the body to fully metabolize the high amount of fiber. Vegetable protein found in peas, beans, green vegetables, chickpeas, cereals etc., are of poor quality and do not contain all essential amino acids required by the body for its proper functioning.
2. Lack of Other Nutrients:
A pure vegetarian diet can deprive your body of certain vital nutrients. Omega-3 fatty acids which are abundant in fish are comparatively low in plant-based foods. Vitamin D is also not found in abundance in plant-based products. Iron is found in some plant-based sources like spinach but the quantity is low and non-absorbable as against the absorbable iron found in meat. This diet can also lead to deficiency of calcium which is found in dairy products and meat. Lack of Vitamin D can further affect calcium absorption.
3. Not Suitable for Everyone:
A strict vegetarian diet is considered safe for pregnant and nursing women, yet it may not be suitable for them. It may deprive them of vital nutrients required for the proper development of the fetus and infants, increasing the risk of rickets, congenital malformations, abnormal growth and anemia.
The vegetarian diet has been considered a healthy lifestyle. You need to keep in mind both the benefits and drawbacks of this diet before resorting to vegetarianism.
01.07.2017 9:42 pm Updated by Admin
Fat Burning Soups For Weight Loss. A simple 3-step plan to lose weight fast, along with numerous effective weight loss tips. If only losing weight was as easy as gaining it, right? While there are plenty of advertised ways to shed some pounds, there are only a handful of methods that actually work.
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