Best and Low Budget Diet Plan for Weight Loss for Indian Vegetarians
Among individuals 18 and older, WHO estimates that 39% were overweight in 2016, with 39% of males and 40% of women being overweight. About 38.2 million kids below the age of five were overweight or obese in the year 2019.
It’s safe to assume that number has risen since then. Before, obesity was only seen in wealthy nations, but today it is spreading to lower- and middle-income countries, especially in metropolitan areas.
3 out of 4 Indians are overweight. The issues are faced by those who are less fortunate, while the rich and wealthy may buy a variety of programs and methods to aid in weight loss. They are unable to discover any resources to assist with their obesity since they are on a tight budget and cannot afford many services.
But worry not! That’s something we’ve figured out.
What is the solution?
We’ll look at a low budget diet plan for weight loss here. Individuals with a tight pocket who still want to shed pounds and maintain a healthy lifestyle will benefit from this, especially students or new job holders.
Furthermore, this is a vegetarian diet. Consequently, everything is more affordable. Also you may have heard that weight loss plans that are strictly vegetarian are tough to follow, but that is not the case with this one!
What should one’s ideal weight be?
To qualify as a “healthy weight,” you must fall inside a certain BMI threshold. (Click here to know your BMI) If you’re seeking for a way to assess your physical health, you can look at things like:
- Improved sleep quality
- An increase in stamina
- Optimism and ease of mind
- A greater sense of well-being and joy
So, if you’re trying to lose weight, You have to keep the above lifestyle markers in mind.
What is a vegetarian diet?
A vegetarian diet is a non-animal based diet. It eliminates animal products such as fish, meat, and poultry. Also it’s associated with weight reduction and a lower risk of chronic illnesses. But the health advantages are definitely dependent on the foods you choose to consume.
Most vegetarian diets are based on a combination of fruits and vegetables. Besides these, they also include grains, legumes, nuts and seeds.
Nutritional Value of Vegetarian Diets
Also remember that these foods are higher in fiber, minerals, vitamins like A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12(Foods with Vitamin B12 for Vegetarians with Health Benefits) and folate and healthy plant components than non-vegetarian meals.
Since this diet prioritizes nutrient-rich foods, it reduces the risk of heart disease. It also minimizes some malignancies, diabetes, and hypertension. In addition, research has shown that a vegetarian diet may also help you lose weight. Vegetarianism’s advantages are, to a considerable extent, a function of the foods you consume and the way you eat as a whole.
When compared to a diet rich in whole, unprocessed plant foods, a high-processed-food intake has fewer health benefits. It may even be harmful in certain cases.
Low budget diet plan for weight loss
Now doing a weight loss diet is really easy for people if you are strict and diligent. But sometimes it is very difficult to find a diet which is both vegetarian and low budget. Hence, we have prepared a low budget diet plan for weight loss.
Additionally this diet will help you to lose and maintain your weight. Everything in this chart is simple to prepare and easy to get using just your daily household items (nothing exotic or pricey).
DAY 1
| Time of eating | What to eat? | Calorie content | Approx. Cost (in Rupees) | |
|---|---|---|---|---|
| Early Morning | 1 glass of cucumber water | 0.4 | 10 | |
| Breakfast | 1 bowl vegetable poha 1 teacup skimmed milk | 190 | 30 | |
| Mid morning | 1 apple 1 kiwi | 130 | 35 | |
| Lunch | 1/2 katori curd 1 bowl mixed veg 1 chapati 1 bowl salad1 tuvar dal | 383 | 48 | |
| Snack | 1 cup green tea 1 cup makhana | 111 | 15 | |
| Dinner | 1 bowl sprouts salad 1 bowl dal1 roti | 248 | 30 | |
| Total Calorie and Cost | 1062.4 Cal | ₹168.00 | ||
DAY 2
| Time of eating | What to eat? | Calorie content | Approx. Cost (in Rupees) | |
|---|---|---|---|---|
| Early Morning | 1 glass of cucumber water | 0.4 | 10 | |
| Breakfast | 2 besan cheela with mint chutney | 225 | 20 | |
| Mid morning | ½ cup pomegranate | 72 | 10 | |
| Lunch | 1 bowl of curd ½ bowl Aloo baingan tamatar ki sabzi 1 bowl Soya chunks rice | 262 | 50 | |
| Snack | Tea/Coffee with minimal or no sugar | 73 | 5 | |
| Dinner | 1 katori sauteed vegetables with paneer 1 roti | 181 | 30 | |
| Total Calorie and Cost | 813.4 Cal | ₹175.00 | ||
DAY 3
| Time of eating | What to eat? | Calorie content | Approx. Cost (in Rupees) | |
|---|---|---|---|---|
| Early Morning | 1 glass of cucumber water | 0.4 | 10 | |
| Breakfast | 2 idlis with a bowl of sambar | 271 | 10 | |
| Mid morning | 1 banana, 1 orange | 117 | 10 | |
| Lunch | 1 bowl moong dal 1 bowl Bhindi sabzi1 rotis | 297 | 35 | |
| Snack | 1 cup jeera tea with 1 oats biscuits | 66 | 15 | |
| Dinner | Sauteed vegetables with Green chutney | 125 | 25 | |
| Total Calorie and Cost | 876.4 Cal | ₹105.00 | ||
DAY 4
| Time of eating | What to eat? | Calorie content | Approx. Cost (in Rupees) | |
|---|---|---|---|---|
| Early Morning | 1 glass of cucumber water | 0.4 | 10 | |
| Breakfast | 1 katori oats porridge | 143 | 25 | |
| Mid morning | 1 apple, 1 walnut | 117 | 25 | |
| Lunch | 1/2 katori moong dal 1/2 katori paneer bhurji1 chapati | 259 | 48 | |
| Snack | 1 cup green tea, 5 almonds | 37 | 20 | |
| Dinner | 1 katori vegetable macaroni | 171 | 20 | |
| Total Calorie and Cost | 727.4 Cal | ₹148.00 | ||
DAY 5
| Time of eating | What to eat? | Calorie content | Approx. Cost (in Rupees) | |
|---|---|---|---|---|
| Early Morning | 1 glass of cucumber water | 0.4 | 10 | |
| Breakfast | 1 katori vegetable vermicelli | 106 | 20 | |
| Mid morning | 1 orange, 1 banana | 117 | 10 | |
| Lunch | ½ a bowl of methi rice 1 bowl vegetable lentil curry | 237 | 30 | |
| Snack | 1 cup lemongrass tea with ½ cup makhana | 82 | 10 | |
| Dinner | 1 bowl Low-fat paneer curry and 1 missi roti | 255 | 35 | |
| Total Calorie and Cost | 797.4 Cal | ₹115.00 | ||
DAY 6
| Time of eating | What to eat? | Calorie content | Approx. Cost (in Rupees) | |
|---|---|---|---|---|
| Early Morning | 1 glass of cucumber water | 0.4 | 10 | |
| Breakfast | 1 paneer stuffed chapati with green chutney | 174 | 25 | |
| Mid morning | 1 apple with 1 walnut | 117 | 25 | |
| Lunch | 1 katori rajma, ½ katori rice and salad | 218 | 35 | |
| Snack | 1 cup green tea | 0 | 10 | |
| Dinner | 1 katori Sauteed vegetables 1 small bowl green chutney | 125 | 20 | |
| Total Calorie and Cost | 634.4 Cal | ₹125.00 | ||
DAY 7
| Time of eating | What to eat? | Calorie content | Approx. Cost (in Rupees) | |
|---|---|---|---|---|
| Early Morning | 1 glass of cucumber water | 0.4 | 10 | |
| Breakfast | 1 uttapam 1 tbsp coconut chutney | 257 | 15 | |
| Mid morning | 1 banana | 54.5 | 5 | |
| Lunch | 2 rotis stuffed with mixed vegetables 1 cup of curd | 170 | 40 | |
| Snack | 1 cup milk tea | 73 | 10 | |
| Dinner | 2 vegetable cheelas | 200 | 20 | |
| Total Calorie and Cost | 754.9 Cal | ₹95.00 | ||
Fluid intake
You must drink 7 to 8 glasses of water on a daily basis. Include different types of fruits like coconut water, chia seeds water, vegetable juices and fresh fruit juices in your diet as well.
10 Habit Changes That Will Do a Miracle In Your Weight Loss Journey
Weight reduction is easy if you follow the instructions below. The key to success is to stick to this low budget diet plan for weight loss and also the following advice. Now let’s look at what else should you stick to:
Eat only homemade food
Cooking at home allows you to pay closer attention to the contents and look for healthful cooking ideas. For example, you may use less oil or grill the paneer. In addition, cooking your own food allows you to plan your meals for days in advance. This in turn saves time, money and makes it easier to prepare nutritious meals.
Stock up on nutritious foods
Keep a supply of nutritious foods on hand at all times. This will enable you to consume them instead of prepackaged pastries or frozen pizzas when the want strikes.
Sugar and salt should be used sparingly
Make your tea without the salt shaker and the extra sugar spoons. It’s best to limit your intake of both sugar and salt. Adding too much salt may lead to water retention, which can lead to weight gain, while too much sugar can raise blood sugar levels.
Eat more often
Consume small portions on a regular basis. The goal is to avoid feeling hungry at all times. Make an effort to eat more consistently, whether it’s with nutritious snacks or fruits. Persons who retain their weight after weight reduction tend to consume many meals at consistent times. This is compared to overweight and obese people.
Consume more fruits and vegetables
Adding fruits and veggies to your meals can help them become more satisfying. This offers your foods a healthy spin. Fruits and vegetables include complex carbohydrates or fiber, which satisfy your stomach and prevent overeating. They also have essential Vitamins, minerals, healthy fats and much more. This, in turn, aids in cholesterol management and weight loss.
Never skip your meals
That’s the crux of the matter! It’s impossible to lose weight if you skip meals every day. As a result, you’ll be more likely to overindulge on something unhealthy, further impeding your efforts to shed pounds.
Use dishes and bowls that aren’t as large
This may be a matter of psychology, but smaller plates and bowls actually do make a difference. Reduced plate sizes may help people eat less, according to a recent study published in the Journal of the Association for Consumer Research. This is a simple and effective way to eat less and shed pounds.
Consume all food groups
Always incorporate all of the essential dietary categories, such as proteins, carbs, and healthy fats with micro-nutrients in your meal. The ultimate objective is to eat a healthy, balanced diet to lose weight.
This contributes to a healthy metabolism by ensuring that the body receives all of its nutritional requirements. This, in turn, aids in the reduction of body fat.
Don’t go on a no-carb diet or a restrictive eating plan
Do not succumb to fad diets like a zero-carb diet, which restricts your food intake. Every food category provides our body with the nutrition it needs. As a result, removing any of them will rob us of the advantages they provide.
Always talk to an expert before doing anything
If you have any questions about your food or health in general, you should always seek the advice of a trained specialist. Keep away from weight reduction fads and diets without consulting with a specialist first. Because then you’ll know what your body needs and what’s best for you.
Disclaimer: The material in this post, especially advice, is only intended to serve as a general guide. It’s not a substitute for professional medical advice in any manner. For further information, go to a professional or your primary care physician. The writer disclaims all liability for this content.
