Vegetarian Diet For Weight Loss And Muscle Building

16 Dec 2021

It is a Task to figure out how to plan your entire day’s diet and get it right on your own. With so many food choices, myths and tips surrounding them, it just adds to the confusion. It is a journey full of hurdles.

The biggest challenge of a vegetarian diet is to complete the protein requirement and get the proper balance of Macros which is so important considering the fact that everyone out there wants a more toned body and look their best in the dresses or be it getting more ripped and muscular. Protein is the key to any Diet plan whether your goal is to lose weights/Fats or build muscle. Male or Female the same principal applies.

Now, Let’s jump the gun on the point. So how will you plan your Diet. Well, it is easy. It will just require a little of your consistent effort & time. Firstly, focus on making the Plan sustainable for you so it is practical & easy for you to follow and stay consistent with. The next thing is to be smart. Make smart choices. Chose foods that are easily available for you. Opt for seasonal vegetables and fruits. Now, the most important aspect is to make small change to your routine. Fix a time convenient for you to work out and have your meals.

Once this is set, the next goal is to get the balance of your diet right.

But how will you get that??
Try this.

• Identify your Maintenance calories.
• Body weight x (workout hours per week + 9.5) = daily number of calories.
• Now, to lose weight you will need to eat less than this number.
• Ideally start with 300 calories lesser than this.
• Next step is to set up protein Intake.
• Go for a minimum of 1.2 gm per Kg of Body Weight.
• NOTE: If your goal is to get shredded and maintain/build muscle & strength then start with 1.5gms per Kg of body weight.

For vegetarians, this is the biggest challenge as there are no lean source of protein unlike chicken, fish or eggs.

So what do you choose from.

• SOY – High protein, Moderate carbs.
• Lentils- High carbs, moderate protein.
• Greek yogurt-high protein, low carb, low fats.
• Paneer/cheese-high fats, high to moderate protein.
• Now, make sure you have some vegetable 2 times a day along with some lentils/pulses/dal. This takes care of your Carbs & fiber intake and not to forget the minerals and vitamins requirements.
• Now add some seasonal fruits as snack options and your fullon healthy vegetarian meal plan is ready.
• The last thing you want to add are some nuts & Greek yogurt as snack options. You can add a small portion of your favorite snack as well.

but remember to track your food. This way you are always in control.

Nature has given us so many food options, let’s now limit ourselves to only a certain one’s.
Try different ways of preparation and make food interesting. Love what you eat and adapt to a healthy lifestyle.
Well, being a vegetarian comes with the challenge of completing your Protein intake, it has its benefits to.

• Sleep quality improves.
• Your energy levels are high.
• You are in good mood.
• Your digestion system is always good.
• Skin glows.
• Mental clarity.

For long term success, make it a lifestyle. Give yourself 3 months’ time to adapt to a routine and eating habits. Make small changes overtime to your routine.
REMEMBER: It’s all about creating healthy habits.