These days many people are going on a vegetarian diet to lose weight. Vegetarian diet which is also known as vegan diet has very low fat and low cholesterol content and hence helps to lose weight along with many other health benefits. The article will provide you brief information on vegan diet plan to lose weight and some sample vegan diet plans...
A vegan diet plan to lose weight stays away from any food that is made by death of an animal. A typical vegan diet includes legumes, seeds, soy products, nuts, fruits and vegetables. There are different types of vegetarians, like Lacto-ovo-Vegetarians, Fruitarians, Pescatarian, etc. Each of them has a unique set of food items that they consume. A number of people have been benefited by following a vegetarian diet. It not only helps to reduce weight but also helps to lead a healthy and long life. One of the advantages of following a vegan diet plan to lose weight is that it helps to reduce the risk of health problems, like, cancer, heart disease, diabetes, high blood pressure, etc. Read more on benefits of vegetarianism.
Although a vegetarian diet plan is one of the most effective ways of reducing weight, one should plan the diet such that all the nutritional requirements of the body are fulfilled, else weakness will ensue. A healthy vegan diet plan excludes foods high in saturated fats, animal protein and cholesterol, while it includes foods high in potassium, calcium, magnesium, carbohydrates and fiber. Usually we obtain protein from meat but in a vegan diet, legumes and pulses can be rich protein sources. A nutritionally balanced, well planned vegan diet along with routine exercises does help to reduce weight. For this, one should be aware of the nutritional sources and should consume fixed amount of calories per day. People who consume a lot of meat find it difficult to adapt to a vegan diet initially. It is a misconception that vegan diet includes only tasteless and boring food. This is not true and there are a number of delicious vegetarian recipes. Here are some sample vegan diet plans for your reference. Know more about veganism.
Vegan Diet Plans for Weight Loss
If you want to follow a healthy vegan diet plan to lose weight, ensure that you include all the nutrients, like, iron, protein, carbohydrates, etc. in your diet in a balanced manner. Meat and fish are rich sources of protein and omega 3 essential fatty acids and finding substitutes for these nutrients can be quite difficult. Thus you should know all the vegetarian substitutes for the nutrients obtained from meat and other non vegetarian food products. There are a few diet plans that can help to burn fats by following veganism. Diet plans that are low in carbs and have restricted calorie intake for a day, can reduce weight. Samples of such diet plans are given below. Read more on low calorie vegetarian recipes.
NOTE: It is strictly recommended that before you start following any of the diet plans given below, you should consult a dietitian and physician. Calorie requirements differ from person to person and depend on the overall health condition of an individual. The diet plans given below may not suit everyone's body requirements and hence consultation of an expert is a must.
1200 Calorie Vegan Diet Plan to Lose Weight
As the name suggests, a 1200 calorie diet plan is nothing but the consumption of 1200 calories in a day. Here are two sample diet plans to guide you to design your 1200 calorie diet plan to lose weight.
Sample Diet Plan #1
Meal
Food Items
Quantity
Calories
Breakfast
Light margarine
2 teaspoons
35
Whole wheat toast
2
130
Sliced strawberries
1 cup
53
Sugar
1 teaspoon
15
Yogurt (fat and sugar free)
6 ounce
135
Morning Snack
Peanut butter
1 teaspoon
33
Graham cracker
2
60
Lunch
Any low fat cheese
1 ounce
100
Baby carrots
Half cup
35
Fat free chocolate ice cream
Half cup
90
Whole wheat English muffin (toasted)
1
135
Afternoon Snack
Low-fat cottage cheese
2 tablespoons
10
Rice cakes (mini)
4
64
Dinner
Baked sweet potato
1 medium sized
103
Lean protein
3 ounces
105
Light margarine
2 teaspoons
35
Steamed broccoli
1 cup
54
Sample Diet Plan #2
Meal
Food Items
Quantity
Calories
Breakfast
Hard boiled egg
1
70
Skimmed milk
4 ounces
45
Wheat cereal (frosted shredded)
1 cup
180
Morning Snack
Fresh orange
1
62
Stick mozzarella string cheese
1
80
Lunch
Vegetable Barley Soup (Fat free)
1 cup
90
Sandwich (whole wheat bread, humus and tomato)
1 slice, 2 tablespoon, 1 slice
90
Skimmed milk
18 ounces
200
Afternoon Snack
Organic yogurt (Low fat)
1 container
130
Dinner
Veggie cakes
2
260
Blackberries
1 cup
62
1500 Calorie Vegan Diet Plan to Lose Weight
Similar to the 1200 calorie diet plan, a 1500 calorie diet plan is a diet that limits the amount of calories to be consumed in a day, to 1500. Two such sample diet plans are given below in a tabular form.
Sample Diet Plan #1
Meal
Food Items
Quantity
Calories
Breakfast
Whole oats
1 serving
150
Small banana
1
90
Light margarine
2 teaspoons
35
Whole grain bread
1 slice
70
Honey
1 teaspoon
32
Skimmed milk
1 cup
90
Morning Snack
Plum
1
30
Lunch
Chili cheese pie
1
200
Whole grain crackers
12
120
Cheese (Shredded)
1 slice
100
Afternoon Snack
Low fat yogurt
6 ounces
110
Dinner
Baked potato
1 small
134
Light sour cream with (ј cup) cheese
1 serving
100
Bacon bits (Vegetarian)
1 serving
25
Plum tomato (Chopped)
1
11
Any steamed vegetable
2 cups
50
Light margarine
5-7 teaspoons
120
Blueberries
Half cup
35
Sample Diet Plan #2
Meal
Food Items
Quantity
Calories
Breakfast
Raw Blueberies
1 cup
81
English dried walnut
2 tablespoon
98
Soymilk
1 cup
130
Morning Snack
Raw apple
1
81
Lunch
Raw California orange
1
59
Cherry tomatoes
1 cup
31
Flaxseed oil
2 teaspoons
80
Non-dairy burrito
1
180
Sunflower seed (No salt)
1 ounce
165
Afternoon Snack
Hummus
2 tablespoons
46
Baby carrot
6 medium sized
23
Crispbread
2 slices
60
Dinner
Whole wheat spaghetti pasta
1.5 cups
260
Vegetarian Meatballs
5
90
Boiled broccoli (No salt)
1 cup
144
Low Carb Vegan Diet Plan to Lose Weight
Many of the popular low carb diet plans have proved useful to lose weight. Vegetarian versions of these diet plans also have been helpful. South beach diet and Atkins diet are some of the famous low carb diet plans. Here is a sample of a low carb vegan diet to lose weight. Read more on low carb diet plan menu.
Breakfast
For breakfast prepare a rolled oatmeal cereal. Take one cup of soy milk that is plain and organic rich. Put half cup of rolled oats in this soy milk and allow them to soak. Add two teaspoons of walnut and two teaspoons of raspberries to the cereal. In addition to the cereal have an orange for breakfast.
Lunch
Prepare a salad with the ingredients: red cabbage, lettuce, tomato, yellow or red bell pepper, snow peas, cucumber, celery, carrot. Bake three ounces of marinated tofu and add a vinegar and low carb oil dressing to the salad.
Snack
Prepare a mixture of yogurt and peach. Take 2/3 cup of plain yogurt and add one chopped peach to it.
Dinner
Cook brown rice of half a cup for dinner and entrйe. You can prepare entrйe by including any of the leafy green vegetables, some carrots and braccia. Vegetables which come under leafy green are beet greens, collards, kale, etc. while those which belong to braccia are cabbage, broccoli, cauliflower. After dinner have an apple and some dark chocolate of 0.7 ounces.
Sample Vegan Diet Plan to Lose Weight
Vegan diet plan is nothing but a diet that includes only vegetarian foods and no food items from dead animals. You can even frame a diet plan by yourself by deciding the amount of calories you want to consume in a day. Given below is one such sample diet plan that will allow you to consume 1400 calories in a day.
Breakfast
Have two slices of wheat bread with some cottage cheese spread on them. Prepare a fruit salad that contains pineapple chunks, kiwi fruit, papaya, passion fruit with some topping of muesli. Grill this mixture for five minutes. This breakfast should contribute around 288 calories.
Lunch
Boil 150gm of spaghetti (wholemeal) and add garlic and tomato pasta sauce to it. Grate some Parmesan cheese on top of this mixture. Then you can eat canned rice pudding with a topping of fresh strawberries. This lunch will contribute 377 calories to the vegan diet plan.
Dinner
For dinner, prepare a pitta bread bean burger recipe. This will add approximately 560 calories. To prepare the bean burger, you will require, Carrots (grated, 90 gm), Oatmeal (75 gm), Vegemite (1 tablespoon), Vegetable oil, Onion (chopped, 90 gm), Basil leaves, Garlic (crushed, 1 glove), Kidney beans (canned pureed, 270 gm). To prepare the burger, first fry onion until it turns brown and then add the remaining ingredients and garlic paste. Prepare burgers by grilling them in oil for at least 8 minutes. Once you have prepared the bean burgers, stuff them between two pitta breads along with some salad leaves and a topping of Greek yogurt with some lime juice.
Snacks
You can have healthy snacks, mentioned below twice in a day.
Fruits
Bread sticks
Popcorn
Rye Crisp bread
Dried Fruits
A vegan diet plan can be followed by anybody who wants to lose weight in a healthy manner. Try and search for tasty vegetarian recipes or else you can even come up with some recipes of your own. Vegetarian diet plan helps one to gain a healthy body and keep away from severe health problems. Since a maximum population of the United States eats meat, people usually find it very difficult to adopt a vegan diet plan for weight loss, but with a little discipline and self control it is possible, if you keep the goal of good health in mind and make sure you follow a healthy vegan diet plan which is not nutrition deficient.
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