The best vegetarian diet for weight loss or cutting plan

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  • Post published:January 9, 2020
  • Post last modified:February 15, 2020
The best vegetarian diet for weight loss or cutting plan
vegetarian diet for weight loss

When it comes to losing weight, the rules are simple: consume fewer calories on a daily basis. Suppose your calorie consumption is around 3,500 calories per day, so you must reduce 500 calories per day, which will cause you to lose 1 lb. To find out the number of calories from different foods. – It can be difficult to eat early or plan a meal. A healthy and nutritious diet plan plays an important role in maintaining the overall health of the body. Nowadays people are opting for vegetarian food. A vegetarian diet can also help in weight loss by providing essential nutrients to the body.

What are the benefits of a vegetarian diet for weight loss

One of the benefits of a vegetarian diet is that you are cutting down probably high-calorie foods, such as fatty meat, poultry with skin, and processed meat. Vegetarian food contains no animal meat and sometimes no animal products. A Lacto-Ovo chooses to eat vegetarian plant foods as well as dairy and eggs; A Lacto vegetarian eats dairy and no eggs; An Ovo-vegetarian eats eggs only, but not dairy. A vegetarian only consumes foods. All can help you lose weight, but Lacto-Ovo vegetarian changes need to be more careful to avoid whole-fat dairy and baked setups made from butter and eggs.

A 2007 study in the journal Obesity compared weight loss diet, or TLC, a low-fat vegetarian diet promoted by the National Cholesterol Education Program on weight loss and weight loss maintenance for 14 weeks. Researchers found that vegans lost more weight and maintained lost weight better than TLC dieters. The TLC diet restricts fat intake, advising dieters to skip butter and cheese as well as red meat, but allows dieters to eat lean animal protein, including skinless chicken and fish Huh. Vegetarian food consists of leafy greens, starchy vegetables, soy protein, beans and legumes, and some nuts and oils.

Before starting a weight loss or cutting plan, your first step is to calculate your daily calorie requirement. Everyone has different height/weight/age, so they need different calories. Follow the 3 steps below to find out your calorie intake.

STEP-1: Calculate BMR

[fcp-bmi-intake-calculator]

[calc id=3298]

ACTIVITY LEVELFORMULA
Sedentary
[No or light exercises]
BMR x 1.2= CALORIES
Lightly Active
[1-3 days/week exercise]
BMR x 1.375= CALORIES
Moderately Active
[3-5 days/week
exercise]
BMR x 1.55= CALORIES
Very Active
[6-7 days/week exercises]
BMR x 1.725= CALORIES
Super Active
[physical job or
very hard exercises]
BMR x 1.90= CALORIES

STEP-2: Start maintenance calculation

  • FORMULA= BMR x 1.5
  • Let’s assume BMR= 1700,
  • Then, 1700 x 1.7= 2890 calories
  • Therefore, 2890 are maintenance calories.

STEP-3: Subtract to lose extra calories

SUBTRACT CALORIESLOSE LBS PER WEEK
2640 calories= [2890 – 250]0.5 lbs
2390 calories= [2890 – 500]1 lbs
1890 calories= [2890 – 1000]2 lbs

Vegetarian foods that help in weight loss

To lose weight, choose a vegetarian diet that is rich in whole, minimally processed plant foods. Depending on your specific diet, you can also include dairy or eggs.

  • Choose high-fiber vegetables, such as broccoli, cauliflower, zucchini, leafy greens, and mushrooms, which can help you stay full and reduce calorie intake.
  • High-protein foods for vegetarians include beans, nuts, seeds, lentils, eggs, dairy products, and soy foods (such as tempeh, tofu, and edamame).
  • Eat complex carb foods, foods that increase fullness include whole grains, starchy vegetables, fruits, and legumes.
  • High-calorie foods, pair of nuts, seeds, and low-fat foods with healthy fats so you don’t overheat.
  • Non-starchy vegetables such as broccoli, bell peppers, cauliflower, zucchini, mushrooms, tomatoes, eggplants, carrots, celery, and cucumber.
  • Starchy vegetables such as peas, potatoes, corn, and winter squash.
  • Fruits such as berries, oranges, apples, bananas, grapes, citrus, kiwi, and mangoes.
  • Whole grains such as quinoa, brown rice, furrow, millet, barley, and bulgur wheat.
  • Beans and legumes such as lentils, black beans, pinto beans, and kidney beans.
  • Nuts and seeds such as almonds, walnuts, pistachios, cashews, sunflower seeds, chia seeds, and nut butter.
  • Lean proteins such as bean protein, legumes, nuts, seeds, nut butter, eggs, Greek yogurt, milk, and soy products such as tofu, tempeh, and edamame.
  • Healthy fats such as avocado, olive oil, coconut, nuts, seeds, nut butter, and cheese.
  • Water and other healthy drinks such as naturally scented seltzer, fruit-infected water, and plain coffee or tea.

Vegetarian Grocery List for weight loss

PROTEIN SOURCES
White Egg, Whey Protein, Casein Protein, Chia seed, Paneer, Soy Chunk, Kidney Beans, Milk
CARB SOURCES
Pear, Apple, Banana, Raisins, Chia seed, Sweet Potato, Broccoli, Quinoa, Brown Rice, Kidney Beans, Milk
FAT SOURCES
Whole egg, Chia seed, Paneer, Peanut Butter
SUPPLEMENTS
Casein Protein, Whey Protein Isolate, Glutamine, BCAA, Carnitine, Multivitamins

vegetarian diet plan for cutting or weight loss

MICRO-BREAKDOWN
CALORIES= 2000 (approx)
P=45%
C=30%
F=25%
Protein225g
Carb150g
Fat56

BREAKFAST MEAL MICROBREAKDOWN [P=35g, C=26g, F=5g]

INGREDIENTQUANTITY
EGG BHURJI & FRUIT:-
Whole Egg1
White Egg7
Pear or Apple1
Salt Paper

MID-MORNING MEAL MICROBREAKDOWN [P=34g, C=22g, F=10g]

INGREDIENTQUANTITY
PROTEIN PANCAKE:-
Whey Protein Isolate1 scoop
Whole Egg1
Chia Seeds1 spoon
Raisins1 spoon
Banana½

LUNCH MEAL MICROBREAKDOWN [P=22g, C=55g, F=16g]

INGREDIENTQUANTITY
PANEER POTATO:-
Sweet Potato200g
Paneer60g
Broccoli or
Green Paper
2 ½ cup
Salt Paper

MID-AFTERNOON MEAL MICROBREAKDOWN [P=34g, C=53g, F=4g]

INGREDIENTQUANTITY
SOYA CHUNKS BROWN RICE
OR QUINOA BEANS:-
Brown Rice or Quinoa½ cup
Soya Chunks50g
Kidney Beans1/3 cup
Tomato

PRE-WORKOUT (SUPPLEMENT INTAKE)

INGREDIENTQUANTITY
Water500-750ml
Carnitine500-100mg
Pre-workout
supplement
5-10g

DURING WORKOUT (SUPPLEMENT INTAKE)

INGREDIENTQUANTITY
Water500-750ml
BCAA5-10g

POST-WORKOUT (SUPPLEMENT INTAKE) [P=50g, C=0g, F=0g]

INGREDIENTQUANTITY
Glutamine5-10g
Whey Protein Isolate25-50g
Water300ml

DINNER MEAL MICROBREAKDOWN [P=34g, C=53g, F=4g]

INGREDIENTQUANTITY
PROTEIN MILK:-
Milk100ml
Peanut Butter½ tbsp
Glutamine5g
Casein Protein1 scoop
Cinnamon1 pinch
Water100ml
FutureYou Cambridge

Amit

At the heart of FITABOUTS’s platform is that the World’s 1st & largest Indian Calorie huntsman, that permits users to trace their food, exercise, and weight, simply via their smartphone or computer whereas unendingly analyzing the user’s information and supply powerful insights that make sure that users keep among their calorie/nutrition budgets.