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admin | inner peace quotes | 20.11.2015
Nutrition facts & information about fruits, vegetables, seeds and nuts, herbs, spices and oils.
Are you a vegetarian looking for the perfect diet plan to help you on your weight loss journey? It is essential to maintain a healthy diet plan, which includes nutrients like proteins, antioxidants, fiber and essential vitamins needed for the body. The vegetarian diet is considered as one of the best and healthiest approaches for weight loss.
Loaded with vitamins, minerals, antioxidants, and phyto-nutrients, green leafy vegetables are the best foods in a vegetarian diet. Nuts and seeds are rich sources of fiber, vitamins, minerals, proteins and heart-healthy unsaturated fatty acids. Rich in iron and zinc, whole grains and cereals form an important part of a balanced diet, which provide the required energy to our bodies. The vegetarian diet is often criticized for being low in protein as it excludes protein-rich foods like fish and chicken.
This diet chart will help you to lose weight without depriving your body of vital nutrients.
If you wish to lose weight by following a vegetarian diet, you need to keep the following points in mind.
Though the vegetarian diet focuses on the consumption of fruits, certain fruits like mango and banana should be restricted as they are high in calories. The vegetarian diet has been regarded as a healthy option by the American Diabetes Association. This diet is simple and easy to follow as it does not involve rigid meal plans or pre-packaged meals. Unlike meat products, a vegetarian diet is comparatively low in saturated fat and is effective in lowering cholesterol levels. Certain items like nuts and seeds included in a vegetarian diet are rich in monounsaturated fatty acids, which significantly reduce the risk of cardiovascular disease. Since a vegetarian diet is comparatively low in calories, it is a great option for weight loss. A vegetarian diet is rich in vital nutrients comprising of vitamins, minerals and antioxidants.
Quality protein found in animal products like egg, milk, meat, fish and chicken lacks in plant products. A strict vegetarian diet is considered safe for pregnant and nursing women, yet it may not be suitable for them. I came up with a meal plan that will give me a good balance of grains, fiber, protein, greens, veggies, and fruits!


Progress is a way of a lifestyle… do you have what it takes to make results with progress TODAY??? This entry was posted in Life and tagged Sample Meal Plan, vegan, Vegan Meal Plan by Nikki. Enter your email address to subscribe to this blog and receive notifications of new posts by email. With the help of this site you can overcome the obstacles most people run into on a vegetarian diet plan. With some simple planning, and the right information, you'll have a healthy vegetarian diet, plenty of energy, a meal plan any food lover would enjoy, and a vegetarian lifestyle you can stick with. I've been a vegetarian now for over ten years, and became a Holistic Health Consultant to help people make healthy diet and lifestyle changes. DISCLAIMER: The information on this website is not intended to replace the advice of a qualified health care professional, and is not intended as medical advice. It is not only low in calories but also devoid of the unhealthy fats found in meat and other animal products. Besides being low in calories, they are also great sources of vitamins, minerals, antioxidants and fiber. These healthy nuts and seeds include flaxseeds, almonds, walnuts, sesame seeds, peanuts, sunflower seeds and pumpkin seeds.
You can include whole wheat bread, brown rice, oats, porridge etc., in your diet to boost nutrition.
A vegetarian diet chart should be well-planned to incorporate the food items that satisfy your hunger pangs and provide you the needed nutrition for the day. You can do away with the post dinner snack if you do not feel hungry or have already taken it at breakfast. It is advisable to have your dinner by 7:30, so that your food gets digested by the time you go to sleep.
All you need to do is to ensure that you do not consume anything that goes against your doctor’s advice.
These nutrients play an important role in normalizing blood pressure and reducing hypertension. Children, teens as well as pregnant and breastfeeding ladies can go for the vegetarian diet without any health risks.
Following a vegetarian diet can lead to protein deficiency and inability of the body to fully metabolize the high amount of fiber. It may deprive them of vital nutrients required for the proper development of the fetus and infants, increasing the risk of rickets, congenital malformations, abnormal growth and anemia. You need to keep in mind both the benefits and drawbacks of this diet before resorting to vegetarianism.


I would like to lose 12 lbs from today until the cruise… we have roughly 55 days… it is totally do able but I have to do what works for me!
Each day is filled with Complex Carbs and Proteins along with the Vitamins and Nutrients I need!
It is also associated with reduced risks of several ailments like cardiovascular disease, high blood pressure, cholesterol and diabetes.
Dark green leafy vegetables like spinach, kale, cabbage, parsley, broccoli etc., are extremely low in calories and help to reduce fat levels in the body. Grains and cereals are rich in carbohydrates, fiber, protein and vital vitamins and minerals. These contain ample amount of protein and nutrients and soluble fiber to help in reducing cholesterol and processed fats in the body. If it is not possible to join a gym, you can try skipping or working out with 1.5 to 2 kg dumbbells to tone your upper body.
In fact, excess consumption of red meat has been associated with the risk of cancer and heart diseases.
Vegetable protein found in peas, beans, green vegetables, chickpeas, cereals etc., are of poor quality and do not contain all essential amino acids required by the body for its proper functioning. Some fruits like watermelon, muskmelon, papaya, orange, berries and apples have a high water content, which makes them excellent choices for weight loss.
As they are rich in omega 3 fatty acids and high in calories, they should be consumed in moderation.
Soya products like soya beans, baked beans, chickpeas, lentils, tofu, black beans etc., help in weight loss by reducing appetite and improving the metabolic rate.
Iron is found in some plant-based sources like spinach but the quantity is low and non-absorbable as against the absorbable iron found in meat.
My main motto and objective in writing is to help you understand the fundamentals of health concepts to live a healthier and holistic life. The non-vegetarian counterparts might argue that animal products like chicken, mutton, fish and eggs are part of a balanced diet, and leaving them out can lead to nutritional deficiencies and inadequate energy.
This diet can also lead to deficiency of calcium which is found in dairy products and meat. The fact remains that a vegetarian diet is one of the healthiest diets as it is low in calories and saturated fats.
By incorporating right foods in a vegetarian diet, one can get the basic nutrients required by the body.



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