Want to lose weight? Avoid processed foods!

Avoid refined carbohydrates!

Stay far from added sugars!

This is what you hear when aiming for weight loss.

But what’s the exact diet you should follow aiming for weight loss? What’s the sustainable way to lose those extra pounds? This is what we will be discussing further, this article will offer you the best weight loss diet chart for an Indian male vegetarian.

Weight Loss & Nutrition:

Being Indian,  we can not stop our cravings for those mouth-watering street foods such as tangy panipuri, vadapav, bhelpuri, etc. But none of them will help you lose weight if consumed excessively. Yes! so, what you need to do is to follow the right diet loaded with all essential macro and micronutrients. 

According to a survey, a person residing in a rural area requires 2400kcal/day and for a person in urban areas, it is 2100kcal/day.

As mentioned above a well-balanced diet enriched with the right proportions of carbohydrates, proteins, healthy fats, fiber,  vitamins, and minerals will help you out in losing weight sustainably. Each gender has different nutritional requirements to lose weight, but there are a few men accustomed to heavy meals which can be challenging for them to lose weight. But following the right diet makes you feel full without craving unwanted snacking.

Now you might have doubts like, 

Being a vegetarian,  how can I balance the nutrients?

This gets in your mind because the essential nutrients found in non-vegetarian food may not be fulfilled all from vegetarian foods. 

Well, that’s a misconception because,

You can get plenty of essential nutrients from plant-based protein sources, dairy products, leafy green vegetables, nuts and seeds, fortified foods, etc. Creating a balance of all these foods will help you lose weight sustainably without causing any nutritional deficiencies. Delving into the main portion here is the breakdown of the weight loss diet plan showcased as a chart.

Weight loss diet chart for Indian vegetarian men

Additional tips:

➤Keep yourself away from those unhealthy processed foods, refined carbohydrates, added sugars, and unhealthy fats. Food examples: fried food, fast food, pastries, ice creams, carbonated drinks, chips, crackers etc.

➤Most of us have the habit of getting nutrition through 3 heavy meals but aiming for weight loss you should have lighter, more frequent meals.

➤Next, you should have your last meal before 8 pm because our digestive system gets slowed in the night. Having supper two to three hours before sleep will help you digest the food better.

➤Fiber is another crucial factor for weight loss so try to have fiber-rich food in your diet to encourage fat loss.

➤Weight loss is not a diet's single contribution, it's a blend of healthy lifestyle habits such as proper hydration i.e. 8 glasses of water a day, a proper sleep schedule of 8 hours, portion control, and regular physical activity. 

➤You can consult with a certified dietitian for a personalized diet plan suitable for your health concerns. Prioritizing 0.5 to 1 kg weight loss per week is considered to be safe and sustainable for your body. 

You can also check out more tips for effective weight loss.

The bottom line:

It is reported that one out of every four people is obese nowadays which is taking them near health concerns such as diabetes, hypertension, high cholesterol, and cardiovascular problems. So you must observe yourself with a healthy weight being concerned about all such health issues. By following the above-mentioned tips you can attain the fittest version of yourself with consistency along with enjoying the flavorful world of Indian vegetarian cuisine.