Best Way To Lose Weight As A Vegetarian

Given the current worry on a wide array of chronic lifestyle-related diseases, vegetarianism is rapidly gaining global popularity. According to the Indian perspective, vegetarianism means not eating animal flesh such as meat, fish, seafood, and poultry.

The vegan group includes the strictest vegetarians. They avoid all animal products. So much so, they do not use leather, fur, silk, wool or even cosmetics that have animal products in them. Dairy foods and honey are also exempted. Although, this is a very healthy way of eating, the diet needs to be carefully planned since these diets may be deficient in micronutrients like iron, vitamin D, vitamin B12, and folic acid. These micronutrients need to be taken care of by way of supplementation.

On the other hand, non-vegetarian foods are relatively high on fat and cholesterol. These foods also lack phytonutrients that have important antioxidant benefits. Again, if the non-vegetarian/meat dish is not cooked properly or the portion size is not right, it could be highly greasy and heavy for the stomach.

How To Lose Weight As A Vegetarian

India is entangled in the web of diabetes and obesity. And it’s estimated that more than 75 million Indians could suffer from diabetes by 2030. More precisely, every one out of four urban Indians are seen to be overweight. And this is primarily due to the big change that has occurred in the eating habits of Indians in recent years. The traditional vegetarian Indian food comprising of legumes, pulses, and vegetables has been largely replaced by processed and junk food high on ghee, butter, cream and full-fat dairy foods that are high on saturated fat and cholesterol which increase heart disease risk and diabetes. Even if the low-fat versions of milk are being used at home, paneer (cottage cheese) and cheese bought from supermarkets are high on fat. The low-fat cheese and paneer have limited availability in India. Their consumption when eating out is also inevitable.

With the passage of time, we have become more health conscious and have certain health facts totally clear in our mind. We are much more aware of the importance of fiber, the health risks of cholesterol and fats, and the benefits of phytonutrients exclusively found in plant foods. We are now aware that plants can be an excellent source of protein and calcium (earlier these were thought to be found only in animal foods).

A 'no cholesterol, low-fat plan' for a vegan diet could be the secret behind weight loss and reversal of metabolic syndrome. It could be the most important preventive tool for diabetes, heart disease and obesity.

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Vegetables are packed with vitamin C (cabbage, capsicum), beta carotene (carrots, tomatoes, alfalfa sprouts) fiber and other nutrients. Dark green vegetables like radish leaves, mint, cauliflower greens, amaranth, coriander, fenugreek, drumstick leaves provide calcium and iron in substantial quantities.

Whole grains and millets: 5 or more servings a day (1 serving includes 2 small chapatis, half a cup of oats, 2 medium sized breads, 1 cup cooked cereal or millet).This group includes wheat, bulgar wheat, buckwheat, oats, whole grain bread, millets like jowar, bajra, ragi, barley, and maize. One main grain dish has to be present in every meal. Grains give energy and are rich in protein, B vitamins, iron, calcium, zinc and fiber. Ragi is the richest source of calcium amongst plant foods. Garden cress seeds are the richest source of iron amongst plant foods. Flax seeds are rich in omega-3 fatty acids whereas sesame seeds are high in calcium and iron. Fenugreek seeds contain a high amount of soluble fiber.

Fruits: 2 or more servings a day (1 serving is 1 medium sized fruit or a bowl of chopped fruit).Fruits are rich in fiber (mango, apple, pear, pomegranate, pear, fig, banana), vitamin C (amla, guava, orange, lime, melons, strawberries), beta carotene (papaya, mango, pear). Choose whole fruits over juices.

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Legumes: 2.5 to 3 or more servings a day (1 serving is 1 cup cooked pulse or 25 to 30g raw pulse), 20g raw soybean, half a cup of raw soy nuggets or granules).Legumes are rich in protein, calcium, iron and B vitamins. This group also includes soya milk and tofu (1 cup = 150 ml).

After extensive research, the Washington based Physicians Committee for Responsible Medicine (PCRM) recommends consumption of just Four Food Groups namely Fruits, Legumes, Whole grains, and Vegetables. Neal Bernard, president of the PCRM is currently conducting a study amongst Indians to test the effects of a low-fat vegan diet free of animal products on weight and other lifestyle-related chronic conditions. The study draws up an ideal vegan diet for Indian palates to tackle diabetes and obesity.

PCRM’s earlier research proves that a low-fat vegan diet free of animal products including dairy foods could be the best way to prevent and reverse diabetes, heart disease and some forms of cancer. In the US, such a diet has helped around 150, 000 Americans lose weight and improve cholesterol, blood pressure. The PCRM’s 21-day Vegan Kickstart in India is designed to be a three-week online program wherein the participants eat a healthy low-fat vegan diet without counting calories.

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The research team believes that 'The best way to lose weight and reverse disease is to jump into a completely dairy-free, plant-based diet for three weeks’. The results of the intervention would be revealed after the study completion and are being eagerly awaited for.

In a nutshell, the low-fat vegan diet could be a very beneficial new way of eating. The exclusion of milk from the plan is somewhat still under debate since milk is an alkaline food and is a great source of good quality protein and calcium. Nevertheless, the golden rule is to be kind to your stomach by eating only a little and just filling half of it at any given time. Above all, one should consume food with all the senses alive and never overload it under any situation.

Adheres to strict ethical publishing standards to provide accurate, relevant, and current health content. We source our material from reputable places such as peer-reviewed journals, academic institutions, research bodies, medical associations, and occasionally, non-profit organizations. We welcome and value audience feedback as a part of our commitment to health literacy and informed decision-making. Neal D. Barnard, Physicians Committee for Responsible Medicine, Washington, D.C.

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Results from a recent study eliminates the common misconception that vegetarian diets are deficient in important nutrients that most people get from animal foods, according to an

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A Vegan diet eaten over the course of a day can meet the human dietary protein requirements and provide all essential amino acids, ensure adequate nitrogen retention and use in healthy adults.

Ragi as a whole grain is higher in protein and minerals than all the cereals and millets. Read more on the nutritive value and health benefits of ragi.

Different diets emphasise different levels of carbohydrate restriction. And some diets claim carbohydrate to be the villain of their weight loss program.

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Barnyard millet is an ideal food for those with diabetes, as it is a low glycemic index food. It is also a good source of protein and dietary fiber.

This site uses cookies to deliver our services.By using our site, you acknowledge that you have read and understand our Cookie Policy, Privacy Policy, and our Terms of Use Ok, Got it. CloseYou may be a vegan or thinking about following a Vegan Diet. Perhaps you’ve hesitated because you are unsure if you can lose weight following a vegan, plant based diet. C

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Vegan diets are plant- based one void of all animal products and byproducts. Like all diets, a vegan one includes all the macronutrients (carbs, fat and protein) but tends to be higher in carbs than fat and protein. I know what you are thinking…

 Is it even possible? It sure is! You may be surprised to learn with a few minor tweaks (like the ones suggested in this meal plan) , a vegan diet is very suitable for those looking to lose weight…. And highly nutritious and tasty!

The thing to remember is that vegan diets, just like animal based diets can be manipulated to include a higher ratio of protein and good fats. The trick to losing weight on  any diet (plant based, vegetarian or animal based) is is to plan out your meals ahead of time by figuring out portion sizes and what macronutrient ratios work best with your body. Generally speaking,  most people do well with shifting calories away from starchy carbs towards healthy fats and protein or with just reducing their intake of starchy carbs.

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Vegan diets can be a little more challenging to plan out