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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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