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21-Day Indian Diet Chart For Weight Loss, For Vegetarians
Indian vegetarian diet is the most beneficial diet for attaining the
weight loss goal. It is easy to make, easy to maintain, easily available
and satisfying at the same time. It can be challenging at the same time
as well when it comes to going on a completely vegetarian diet, but not
impossible.
Plant-based food such as green vegetables, leafy
vegetables, citrus fruits, water-enriched fruits, cereals, etc., are not
only rich in fibre and proteins but also burn fat to a great extent.
So, if you are a vegetarian and want a diet chart free of meat, then the
below chart will not only help burn fat but also give great energy to
you without adding fat to your body.
What Is A Vegetarian Diet?
A
diet that contains all the right balance of green vegetables, fruits,
leafy vegetables, the right amount of carbs through nuts, chocolates,
etc., free of meat is called a vegetarian diet. But, do not mix it with a
vegan diet. The vegetarian diet comprises of dairy products as well.
A
vegetarian diet is rich in minerals, iron, calcium, vitamins, proteins
and is completely fat-free. Many doctors recommend a vegetarian diet in
order to prevent diseases like cardiovascular disease, arthritis,
thyroid, etc.
21-day Vegetarian Diet Strategy:
Never skip a meal
Keep on eating something or the other at regular intervals
Reduce the fat, sugar and carb intake
Do not consume soda and refined sugar
Drink a lot of water
Stick to the will
Here's The 21-day Diet Chart For Vegetarians:
Day 1
Early morning: 3-4 teaspoons of mixed seeds or a seed of your choice (watermelon, flax, sesame, etc.) Breakfast: Oats with ground flax seeds and a banana + fresh juice of your choice Mid-morning: 1 cup watermelon + tender coconut Lunch: 1 cup brown/red rice with 1 bowl boiled and salted dal, cucumber, carrots and tomato, buttermilk. Post-lunch snack: 1 cup green tea + 1 multigrain bread Dinner: 2 multigrain rotis + salad + 1 bowl of low-fat curd Benefit:
Flax seeds are a good source of healthy fats that help reduce
inflammation. Watermelon keeps your hunger pangs controlled. Buttermilk
cuts fat to a great extent.
Day 2
Early morning: 1 glass carrot + orange + ginger juice (click to view recipe) Breakfast: 2 medium vegetable uttapam made in minimal oil with sambhar Mid-morning: assorted fruit platter + lime and honey juice Lunch: 1 bowl red or brown rice + 1 bowl mixed vegetable subji + curd Post lunch snack: 2 cups coconut water Dinner: Vegetable pulao + vegetable raita + salad (optional) Benefit:
Orange is a great source of vitamin C. Lime and honey juice is a great
source of a fat cutter and acts well when mixed with warm water. Brown
rice has a minimal amount of fat as compared to the other rice types.
Coconut water also keeps the hunger pangs under control.
Day 3
Early morning: 1 fruit of your choice + 1 glass bitter gourd juice (click here for the recipe) Breakfast: 1 cup multigrain flakes with strawberries, almonds, dates and apple + 1 cup green tea Mid-morning: 1 cup tea (less sugar) + 2 multigrain biscuits Lunch: 2 wheat rotis + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong, etc) + buttermilk Post-lunch snack: 10 in-shell pistachios (unsalted) + 1 cup freshly pressed orange juice Dinner: 1 bowl fruit and a veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of spinach Benefit:
Bitter gourd can cut fat to a great extent when consumed on an empty
stomach. It is a great source of iron, which cleanses the blood. Boiled
beans and pulses are a great source of protein, and the veggies provide
you with good carbs, minerals, and vitamins.
Day 4
Early morning: 2 teaspoons of fenugreek seeds soaked overnight in water Breakfast:Open paneer sandwich and fresh orange juice Mid-morning: 1 cup pineapple with a pinch of lime juice and Himalayan salt Lunch: Boiled beans + baby spinach + carrot + cucumber + beetroot with light dressing + 1 cup full-fat yoghurt Post-lunch snack: 1 bowl sprouts bhel + coconut water Dinner: 1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of salad or soup Benefit:
Fenugreek seeds help boost metabolism, and water helps flush out the
toxins. Paneer is a good source of light carb being a dairy product.
Pineapple is a great fat cutter, especially for the belly. Sprouts keep
the digestion good and so does the coconut water by keeping the stomach
cool.
Day 5
Early morning: Beetroot + apple + carrot juice (click here for the recipe) Breakfast:
2 slices of multigrain bread with fat and salt-free butter + green
juice (3 medium apples + 1 large cucumber + 1 large lemon with skin + 1
lime with skin + 1 lettuce leaf) Mid-morning: 1 cup green tea + apple Lunch: Spinach brown rice + pumpkin + Bengal gram curry + 1 cup buttermilk Post-lunch snack: 1 cup muskmelon and apple Dinner: 2 wheat rotis + paneer bhurji + salad + curd Benefit:
The beetroot juice is a great detox element. Multigrain bread provides a
good digestion and a lesser amount of carbs. Green juice provides a lot
of minerals and also a cooling effect to the stomach. Apples keep the
hunger pangs under control.
Day 6
Early morning: 1 cup lemon and watermelon juice (1 lemon, 1 cup watermelon and 1 tablespoon mint leaves) Breakfast:
2 steamed idlis with chutney and sambhar + grapefruit juice (4
grapefruit + 1 lemon + 2 limes + 1/4th medium pineapple + little ginger) Mid-morning: 3-4 dry fruits + tender coconut Lunch: Lemon chilli rice noodles with fresh yoghurt Post-lunch snack: 1 cup baby carrots with sugar-free carrot muffin Dinner: 2 multigrain rotis, fresh curd, salad, curry of a green vegetable Benefit:
Lemon and watermelon juice is also a great fat cutter and mint leaves
keep the body cool. Idlis are considered to be the best breakfast, as
they are steamed and completely fat-free and easy to digest. Grapefruit
juice again is a great detoxifying juice and also a fat cutter. Carrots
are a great source of iron and vitamins, making the eyesight strong and
helping in weight loss.
Day 7
Early morning: 1 teaspoon apple cider vinegar in a cup of water Breakfast:
2 low sugar fresh pancakes + tomato cucumber juice (3 cups chopped
tomato, 2 cups cucumber, 1 stock celery, ½ tsp black pepper powder, ½
tsp sea salt and cayenne pepper) Mid-morning: 1 banana + ½ cup grapes Lunch:
Rice macaroni with assorted vegetables + spinach and apple juice (3
apples, roughly chopped spinach 2 cups, ½ lemon, ½ cup red lettuce
leaves, 1/4th tsp cayenne pepper, 1 tbsp salt) Post-lunch snack: 1 fruit of your choice and green tea or coconut water Dinner: Brown rice + gram flour curry + french beans vegetable + curd Benefit:
Apple cider vinegar aids weight loss by mobilizing fat. Pancakes act as
a cheat meal but a good source of an appropriate amount of carbs.
Cayenne pepper helps in belly fat loss. French beans have a lot of
protein.
Repeat this 7-day diet chart for 21 days by mix matching
the meals and combinations. You can automatically feel the weight loss
in a very less time.
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