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30.03.2015
A healthy and nutritious diet plays a vital role in maintaining the overall health of the body. If you are a hard core non-vegetarian, it will be tough for you to be a vegetarian altogether. Dark Green Leafy Vegetables : These are storehouse of vitamins, minerals, phyto-nutrients, and antioxidants, proteins and fibers.
Soya Products and Beans:A  Protein rich food like fish and chicken are excluded in a veg diet. Cereals and Grains: Include Whole Wheat Bread, Muesli, Brown Rice, Oats, Porridge, Semolina, Barley in your veg diet.
A vegetarian diet should be well planned so that it provides all the nutrients that satisfy your hunger pangs and at the same time do not increase your weight.
Morning (on an empty stomach) : Start your day with honey and lemon juice mixed in lukewarm water.
Lunch : Chapati without oil, rice (preferably without starch), salad, vegetable or vegetable curry, dal and curd.
Calcium: Low-fat or skimed milk, yogurt and cheese, fortified soymilk, cereals, leafy green vegetables, beans, almonds, peanut butter etc.
If you really want to lose weight and want to opt for a vegetarian diet, then always remember the following things. This site is for information and support only and NOT a substitute for professional medical advice, diagnosis, or treatment.
As promised earlier, following is my diet plan which I followed religiously for 3 months and lost 17 kgs.


Either lunch or dinner can be anything you desire to eat, but whichever meal you chose to eat unhealthy, please ensure you compensate the other meal with 3-4 fruits and a glass of milk. I would initially consume around 3000 calories and this diet is around 1200-1500 calories if properly followed, because of which in the initial 1 week I would get dizziness which would be temporary, in such case kindly follow the SOS. Fruits to be avoided (purely from weight loss perspective) – bananas, chikoo, custard apple, mangoes. What do you say Swati…is running, jogging and walking a MUST and better than other exercises including weight training or which are especially done for upper and lower body? Hence, we should incorporate more of dairy products, soya products and beans in a vegetarian diet as these contain ample quantity of protein and other nutrients and soluble fibers which help to process fats in our body. Sugar must be completely avoided but sugar substitute can be used temporarily, or 1inch jaggery can be used too(I would mix jaggery in salads to make it tasty), also I was made to abstain from cheese and maida food products in the initial 3 months.
With regards to multi-vitamins I was recommend to take Shelcal-500(calcium) and evion(Vitamin E).
She is a regular half-Marathon runner, trekker and off-late a fitness freak, who was dealing with weight issues since past 7-8 years. A lot of you have joined me on MFP , somehow I don’t get time to log each and everything, have been struggling with my macros, will start doing once I know I am doing it perfectly. You can comment your meals and IWB gang will help you if you are struggling or doing something wrong. For all non-vegetarians, we have this general misconception that chicken fish, meat and eggs provide the basic nutrition that a body requires for growth and at the same time help in weight loss if taken in right amount. Start with a 5 or 7 – day diet plan initially and see the difference that you observe in your body.


Nuts and seeds like Flaxseeds, Sesame seeds, Almonds, Walnuts, Peanuts, Sunflower Seeds, Pumpkin Seeds not only keep our heart healthy and reduce cholesterol, but also strengthen bones and brain functioning. The soy products like Soya Beans, Tofu, Kidney beans, Baked Beans, Chickpeas, Lentils, Black Beans etc. With fewer calories and enormous quantities of fiber, vitamins, minerals, antioxidants and other nutrients, fruits are great for a weight loss diet.
In order to begin a vegetarian diet, start with a healthy diet plan and maintain that diet. Fruits not only enhance our metabolism but also lower our blood pressure levels, cholesterol levels and make our heart healthy. Personally i will recommend those weight loss tips given on Eyogaguru in weight loss category. Veg diet can also help in weight loss, while providing the basic nutrients required by the body. Include lots of proteins, fiber, antioxidants and other essential vitamins in your veg diet.



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