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Weight Loss Diet Plan In Hindi For Vegetarian

Are you worried about your increased weight and looking for surgery or any other way to lose weight? With the help of this article, we will tell you how to lose weight easily by following a healthy Indian diet. For this you will not need expensive gym, medicines or even surgery.

Many people leave food and get involved in dieting and exercising to lose weight. Exercising along with dieting will not only make you lose weight but also make you weak, which is probably not a good option. There is a simple way to avoid this, such a diet / food that maintains your weight and keeps you healthy as well as gives the right shape to your body.

Let us know what and which diet to include in the weight loss diet plan in Hindi.

Weight Loss Diet Plan in Hindi – Diet plan to lose weight

Obesity is a growing issue in the Indian population. Due to the increasing availability of processed foods, obesity and obesity-related chronic diseases such as heart disease and diabetes are on the rise in India.

Here are some tips on what to include in your diet and what foods to avoid and what to include in your diet chart for a week to lose some weight.

Weight loss diet plan in hindi, weight loss tips in hindi, weight loss diet chart in hindi

What to eat – Healthy foods to eat

If you are a vegetarian and want to lose weight, there are many delicious foods and beverages that you can include in your diet to lose weight.

Try to include the following items in your daily diet plan:

  • Vegetables: Tomato, spinach, brinjal, mustard greens, okra, onion, bitter gourd, cauliflower, mushroom, cabbage etc.
  • fruit: Mango, Papaya, Pomegranate, Guava, Orange, Tamarind, Litchi, Apple, Watermelon, Pear, Plum, Banana etc.
  • Dry fruits and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds, etc.
  • Legumes: Moong, soyabean, kidney beans, lentils, chickpeas and chickpeas
  • Roots and Tubers: Potatoes, carrots, sweet potatoes, turnips, yams
  • cereal: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, grain bread, amaranth, sorghum
  • Dairy products: Cheese, Curd, Milk, Butter, Ghee
  • Herbs and Spices: Garlic, Ginger, Cardamom, Cumin, Coriander, Garam Masala, Paprika, Turmeric, Black Pepper, Fenugreek, Tulsi etc.
  • Healthy Fats: Coconut milk, Full-fat dairy, Avocado, Coconut oil, Mustard oil, Olive oil, Peanut oil, Sesame oil, Ghee
  • sources of protein: tofu, legumes, dairy products, nuts and seeds

Meals and snacks should focus on fresh, whole foods that are infused with herbs and spices. Additionally, adding non-starchy vegetables like greens, eggplant or tomatoes to your meals provides plenty of fiber that can help you feel satisfied longer after a meal.

What to drink – Healthy beverages

An easy way to avoid consuming extra calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss, so add beverages to your diet that don’t contain added calories and sugar.

Healthy drink options include:

  • Water
  • sparkling water (soda water)
  • Unsweetened teas like Darjeeling, Assam and Nilgiri

What Not To Eat – Avoid Unhealthy Foods

Refrain from eating and drinking highly processed foods and beverages, which contain high amounts of sugar and calories, which can sabotage your weight loss efforts. Food items such as candy, fried foods and sodas not only hinder weight loss efforts, but they are also harmful to overall health. Foods that are high in sugar and highly processed can increase the risk of chronic diseases. For example, drinking soda, fruit punch, and juices and sweetened beverages with added sugar can increase your risk of developing diabetes, obesity, and heart disease.

Also, if you consume unhealthy foods it will not allow you to burn fat which can make your weight loss efforts difficult. So for good health and weight loss, try to minimize or avoid the following foods:

  • Sweetened beverages: Soda, fruit juice, sweetened tea, sweetened lassi, sports drink
  • Foods high in sugar: Candy, ice cream, cookies, rice pudding, pastries, cakes, yogurt, high-sugar cereals, digestive biscuits
  • Sweetener: Jaggery, Sugar, Honey, Condensed Milk
  • Sweet Sauce: Salad Dressing Sauce, Ketchup, Barbecue Sauce, Sweet Curry
  • High fat foods: Fast food like burgers, french fries, chips, fried foods, bhujia etc.
  • Refined Grains: White Bread, White Pasta, Biscuits
  • Transfats: margarine, vanaspati, fast food, highly processed foods
  • Refined Oil: Canola Oil, Soybean Oil, Corn Oil, Grapeseed Oil

While there is nothing wrong with enjoying these foods occasionally, it is best for overall health to limit the foods and beverages listed above.

one week diet chart for weight loss

If you are trying to lose weight then follow the below given one week diet chart that focuses on fresh and nutritious food. You can adjust this according to your calorie needs, dietary restrictions, and food preferences.


breakfast: Sambhar with Brown Rice, Idli

Lunch: Whole grain bread with mixed vegetables

dinner: Mixed Vegetable and Tofu Curry with Fresh Spinach Salad


breakfast: Chana Dal Pancakes with Mixed Vegetables and a Glass of Milk

Lunch: Chickpea Curry with Brown Rice

dinner: Porridge with Sprout Salad


breakfast: Milk, Apple, and Cinnamon Oatmeal with Almond Topping

Lunch: Grain Bread with Tofu and Mixed Vegetables

dinner: Brown Rice with Vegetables and Palak Paneer


breakfast: Yogurt with chopped fruits and sunflower seeds

Lunch: Whole grain bread with vegetables

dinner: Chana Masala with Basmati Rice and Green Salad


breakfast: Vegetable dalia and a glass of milk

Lunch: Sambar with Brown Rice

dinner: Tofu Curry with Potatoes and Mixed Vegetables


breakfast: Multigrain Parathas with Avocado and Sliced ​​Papaya

Lunch: Salad with Rajma Curry and Quinoa

dinner: Lentil Pancakes with Tofu Tikka Masala


breakfast: Buckwheat Porridge with Sliced ​​Mango

Lunch: Vegetable Soup with Bread

dinner: Vegetables with Spice-Baked Tofu

Drinking water, seltzer or unsweetened tea with meals and in between meals will keep you hydrated without adding extra calories. Apart from this, you can also eat healthy snacks, here we have given some healthy snacks options below.

Also Read: Plan Your Meal Plate With Vegan Diet Plan For Weight Loss

Healthy Snacks Option

Replacing high-calorie, high-sugar foods with healthier snacks can promote weight loss and help keep you on track with your weight loss goals.

Here are some weight loss friendly snack options:

  • dry fruits
  • Yogurt with Sliced ​​Fruit
  • vegetable chaat
  • Sprout Salad
  • Roasted Pumpkin Seeds
  • Sliced ​​Fruit with Nut Butter
  • roasted chickpeas
  • Levantine/Hummus with vegetables
  • Bean Salad
  • salted popcorn
  • unsweetened butter
  • Homemade Trail Mix
  • fennel seeds
  • fresh fruit with cottage cheese
  • broth based vegetable soup

If you are thinking of having sweet snacks with evening tea, then you can replace it with the above mentioned snack options. This can prove to be helpful in your weight loss.

Weight Loss Tips in Hindi – 10 easy tips for quick weight loss

Here are 10 easy tips to lose weight:

  1. Eat a high-protein breakfast: Eating a high-protein breakfast can reduce food cravings and calorie consumption.
  2. Avoid sugary drinks and fruit juices: Sugary drinks and fruit juices contribute the most to weight gain, avoiding their consumption can help you lose weight.
  3. Drink water half an hour before meals: One study showed that drinking water half an hour before meals contributed to 44% more weight loss over 3 months.
  4. Choose weight loss friendly foods: Some foods are very useful for reducing fat like avocado, broccoli, cabbage, leafy vegetables, legumes, boiled potatoes etc.
  5. Eat soluble fiber: Studies show that soluble fiber can reduce fat, especially belly fat. Fiber supplements such as glucomannan are very helpful.
  6. Drink Coffee or Tea: If you are a coffee or tea drinker, you can drink as much as you want, the caffeine in them can increase your metabolism by 3-11%. Increased metabolism is extremely helpful in weight loss.
  7. Eat unprocessed foods: Base the majority of your diet on whole foods. These are healthier, fill you up faster and make you less likely to overeat.
  8. Eat slowly: People who eat fast food gain weight with time, so food should be eaten slowly, it will make you feel full and it also promotes weight loss hormones.
  9. Measure weight quickly: Studies show that people who weigh themselves every day are more likely to lose weight and keep it off long-term.
  10. Get a good night’s sleep: Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

Losing weight is not a difficult task and there is no need to starve yourself to do so, you can easily lose weight by following this diet plan. Also, if you have a medical condition, talk to your doctor before making any changes to your diet. Also by reducing carbs and lowering insulin levels, you can “prepare” your body and brain to lose weight by changing your hormonal environment.

Apart from this, do exercise or yoga for some time every day, it will prove helpful in your weight loss process.

Also Read: How To Lose Weight In Hindi | How to lose weight quickly?

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