The Vegetarian Diet Plan:
The Vegetarian diet plan for weight loss is not just to lose weight, but it is also a maintenance method for a slim and proportionate body. Along with these, it will help you practice eating vegetables and fruits which will help to boost up the metabolic rate. Vegetarian diets and weight loss go hand it hand. It is the healthiest and the fastest way to shed pounds.
Note:
You need to avoid alcohol during the time of the diet schedule and before it. This is a very important tip you need to follow. Alcohol increases the uric acid in the body, which leads to water retention. This blocks the natural detoxifying process from taking place.
It is also very essential that you drink up to 10 glasses of water every day. As you will not be consuming the same amount of carbohydrates which you normally do. Water will be your main source of energy for the whole day. It will also boost your metabolism and remove the unwanted pounds from the body, naturally. In case you have already tried this diet plan, it is better to take a break for 2 to 3 days before you resume the diet again. This will help the body to adjust to the new method of nutritional intake, which will also relieve your body from any kind of anxiety. Here is what you have to do for the 7 days of your Diet Plan.
Day 1:
Being the first day, it is always the hardest. Try to keep yourself away from all kinds of cravings as you will be consuming only fruits. You can consume all the fruits, excluding grapes, bananas, litchi and mangoes. You can have them in any quantity you like. It is suggested that you consume more watermelon, lime, oranges, apples, pomegranates, strawberries and melons. You can eat 20 times a day, but you should eat only fruits.
This is the way of preparing your body for the upcoming days. The only source of nutrition is from the fruits, they provide you will all that you need for your body. If you prefer to cut them up and eat, its great but make sure you aren’t adding anything else to it. Its just a ‘pure fruit for me’ day! If you can limit your fruit intake to only melons, your have a good chance of losing 3 pounds on your first day.
Day 2:
Like the first day, the second day is ‘All veggies day’. You can eat nothing but vegetables and only vegetables. You can eat to your heart’s content, feel your stomach filled up with vegetables if you need to. Boiled or raw vegetables will do. You can even begin your day with a boiled potato and a tea spoon of butter. This is done in order to give the body enough energy and carbohydrates for the day. But after that only raw and boiled vegetables.
Only one potato this day is enough, don’t consume more than that. Adding a pinch of oregano or basil seasoning to make the vegetables more edible is perfect. Day 2 is a calorie free day with a good amount of fibre and nutrients. If you make it through day two, you are definitely dedicated!
Day 3:
Day 3 is a combination of day 1 and 2. You can eat the mentioned fruits and vegetables. Eat any quantity and any amount you like and drink lots of water as directed. You need to avoid potatoes on day 3 as you are getting enough carbohydrates supply from the fruits. Your system is all set to burn the excess pounds. Your cravings may try to dominate, but think about the weight loss and the great results. You will feel light and happy by this time.
Day 4:
Everything has its perfect time, if you believe in this saying then your right. Remember how you were told not to eat bananas on the first three days? Well on the 4th day of the vegetarian diet for losing weight, you have the liberty to eat up to 6 bananas for the whole day. You can drink up to 4 glasses of milk. You must have heard that bananas help in weight gain, however in this diet, they act as a source of potassium and sodium for the body. Since the intake of salt is reduced, bananas will do the job.
You can also have one cup of a highly diluted soup for a meal. The soup should consist of capsicum, onions, garlic and tomatoes. It is a tasty and healthy recipe which will help in the weight loss process. You can drink it only 1 time a day, it is only to refresh your taste buds from all the vegetable and fruit intake. Be careful to resist yourself. You are just 3 days away from a losing weight!
Day 5:
Day 5 is a festival day for you, as you can have a tasty meal. You can munch on tomatoes, sprouts and cottage cheese, also known as paneer in India. You can also add soya chunks to you meal. Make a tasty soup with the mentioned ingredients and drink it. Make sure to increase your water intake on day 5.
You can eat up to 6 tomatoes and increase the water intake with 1/4 of the daily consumption. This is done in order to cleanse your body from uric acid. The tomatoes are for the fibre and digestion process. The water will purify your body from all kinds of toxins.
Day 6:
Day 6 is a little different to day 5. You will be eating sprouts, cottage cheese and other vegetables but by excluding tomatoes. No tomatoes on day 6, avoid them. The tasty soup and lots of water should help you through your day. Vegetables will provide vitamins and fibre to your body. You will already notice change in your body by this time. Continue consuming a good amount of water everyday.
Day 7:
The last and final day of the diet plan. This is the most important day. You will be feeling light on your toes and happy inside out. You can have fresh fruit juice, one cup of brown rice or half chapathi and other vegetables you would want to eat. You can complete your day with the consumption of water.
The whole diet plan for 7 days. If you can follow it strictly, no one can stop you from gaining a healthy and slimmer body. The below tips will help you to plan your 7 days effectively.
- No fruit juices allowed in the first 6 days. Try to increase water intake to 15 glasses by the fifth day
- Completely avoid tea coffee or alcohol. You can replace these with black tea, black coffee and lime water (all these are without sugar)
- A 45 minute work out on alternative days will help you get the best results.
- In case this weight loss program you are under taking is for a particular occasion, try it 2 months before hand with 2 to 3 days gap after every 7 days.
- Vegetables can be taken in salad form or eaten as a whole. You can dress it with squeezed lemon, herbs, garlic or even white or wine vinegar. Nothing else should be added to this.
- The soup recipe given can be consumed in unlimited quantities. It will be a pleasure to eat while you are following this diet regime. In case you do not like the ingredients, you can add other vegetables like cauliflower, corn, peas, asparagus, cabbage and others. try to stay away from all type of beans (kidney, lima, pinto etc) they are said to be high in calories.
Alternate Fruits that can be consumed on Day 1, 2 and 3 of the General Motors 7 Days Diet Chart
- Watermelon – Just 30 calories per 100 grams serving and high in water content, this is the best fruit for promoting weight loss
- Cantaloupes – Cantaloupes are another fruit from the melon family that is low in calories, nutritionally dense and filling
- Guava – This is an amazing low glycemic index (GI) fruit that even diabetics can enjoy
- Apple – Only 50 calories are present in one medium sized apple along with zero fat and zero sodium
- Pear – This fruit is loaded with fiber that keeps you satiated for prolonged period of time
- Oranges – Citrus fruits are extremely beneficial for promoting fat burn. 100 grams of oranges contains only 47 calories and the sweet taste of the fruit helps in satisfying the sweet craving
- Grapefruit – This is a powerful fat fighter that promotes weight loss. There are just 37 calories in half a grapefruit. It also boosts up the metabolic rate of the body
- Berries – Berries are the highest in antioxidants and are especially useful fr fighting obesity and cholesterol. Blueberries are especially effective I fighting fat cells
- Kiwi – kiwi smoothie recipes are extremely popular for weight loss thanks to the presence of both soluble and insoluble fibers in this fruit. It keeps you satiated for long time without adding extra calories
- Pomegranates – This bright red fruit helps in lowering appetite and flushes out harmful toxins from the body
Alternate Vegetables that Can be Consumed on Days 2, 3, 6 and 7 of the 7 Days Diet Chart
- Potato (Only for day 2 Breakfast) – Starch present in cold boiled potato converts into resistant starch that promotes fat oxidation and reduces abdominal fat
- Cucumber – This is one of the best low-calorie and non-starchy vegetable for weight loss. ½ cup of sliced cucumber contains only 10 calories
- Lettuce – One of the healthiest leafy greens that is low in calories and high in vitamins and fibers
- Cabbage – High in vitamin C and antioxidants, cabbage helps to boost immune power
- Broccoli – Phytonutrient Sulforaphane found in broccoli fights off body fat. This low calorie vegetable is a great source of fiber and calcium
- Bell Pepper – Metabolism boosting compound dihydrocapsiate present in bell peppers promotes fat burning
- Onions – The flavonoid quercetin found in onions activate protein in the body, burns stored fat and prevents formation of new fat cells
- Spinach – This leafy green vegetable is loaded with protein that promotes lean muscle mass and promotes calorie burn
- Carrots – Carrots are loaded with beta-carotene and fiber and it can be enjoyed raw with salads
- Cauliflower – This cruciferous vegetable is loaded with fibers, folate and vitamin C
Day 1
- Breakfast (8.30 AM) – 1 medium sized apple, 1 glass of water
- Mid-Morning Snack (10.30 AM) – 1 bowl of cantaloupes, 1 glass of water
- Lunch (12.00 Noon)- 2 big slices of watermelon, 2 glasses of water
- Afternoon Snack (4.00 PM) – 1 orange, 1 glass of water
- Evening Snack (6.30 PM) – 1 pear, 1 glass of water
- Dinner (8.00 PM) – 1 guava, 1/2 grapefruit, 2 glasses of water
Day 2
- Breakfast (8.30 AM) – 1 medium-sized boiled potato topped with 1 teaspoon of butter
- Mid-Morning Snack (10.30 AM) – 1 bowl of cabbage and lettuce mix, 1 glass of water
- Lunch (12.00 Noon)- 1 cucumber, 1 onion, 1/2 carrot, 2 glasses of water
- Afternoon Snack (4.00 PM) — 1 cup boiled broccoli, 1/2 cup sliced bell pepper, 2 glosses of water
- Evening Snack (6.30 PM) – 1 cup boiled cauliflower, 1 glass of water
- Dinner (8.00 PM) – Mixed boiled carrot, beet, broccoli and green beans, 2 glasses of water
Day 3
- Breakfast (8.30 AM) – 1 bowl of cantaloupe or 1 apple, 2 glasses of water
- Mid-Morning Snack (10.30 AM) – 1 pear, 1 cup sliced pineapples, 2 glasses of water
- Lunch (12.00 Noon) – 1 bowl of mixed cucumber, onions, carrots, lettuce, 2 glasses of water
- Afternoon Snack (4.00 PM) – 1 orange or 1/2 grapefruit and 1 glass of water
- Evening Snack (6.30 PM) – 1 pear or 1 guava
- Dinner (8.00 PM) – 1 bowl of boiled broccoli, 1/2 boiled beet, 1/2 cup boiled raw papaya, 2 glasses of water
Day 4
- Breakfast (8.30 AM) – 2 bananas, 1 glass of milk
- Mid-Morning Snack (10.30 AM) – Banana shake made with 1 banana and 1 glass f milk
- Lunch (12.00 Noon) – 1 bowl of vegetable soup made with cabbage, carrots and onions
- Afternoon Snack (4.00 PM) – Banana shake made with 1 banana and 1 glass of milk
- Dinner (8.00 PM) – 2 bananas and 1 glass of milk
- Drink 8 to 10 glasses of water throughout the day
Day 5
- Breakfast (8.30 AM) – 2 tomatoes, a bowl of boiled red kidney beans seasoned with salt, pepper and lemon, 2 glasses of water
- Mid-Morning Snack (10.30 AM) – a cup of tofu or curd, 2 glasses of water
- Lunch (12.00 Noon) – a bowl of cooked Brown Rice, 2 tomatoes, palak paneer (Spinach and Paneer), 2 glasses of water
- Afternoon Snack (4.30 PM) -sprouts salad with onions, lemon juice, pepper and a pinch of salt, 2 glasses of water
- Dinner (8.00 PM) -Light Curry made from Soy Chunks/ Vegetable Soup, Cucumber and tomato salad made from 1 cucumber and 2 tomatoes, 2 glasses of water
If you eat non-vegetarian food then you can have the following foods:
- 2 egg whites for breakfast
- 3 to 4 ounces of boiled chicken or baked fish for lunch
Day 6
- Breakfast (8.30 AM) – 1 bowl of mixed boiled or sautéed vegetables, 2 glasses of water
- Mid-Morning Snack(10.30 AM) – 1/2 medium sized bowl of boiled kidney beans with 1 tomato diced seasoned with pinch of salt and other spices, 2 glasses of water
- Lunch (12.00 Noon) – 1 cup of cooked brown rice 1 medium sized bowl of vegetable soup, 2 glasses of water
- Afternoon Snack (4.00 PM) – 1 apple, 1 glass of water
- Evening Snack (6.30 PM) – 1 small bowl of boiled or sprouted lentils seasoned with pinch of salt and lemon juice, 1 glass of water
- Dinner (8.00 PM) – 1 bowl of mixed boiled vegetables, 1 glass of water
If you eat non-vegetarian food then you can have the following foods:
- 2 egg whites for breakfast
- 3 to 4 ounces of boiled chicken or baked fish for lunch
Day 7
- Breakfast (8.30 AM) – 1 bowl of melon or cantaloupes, 1 glass of water
- Mid-Morning Snack (10.30 AM) – Handful of fresh or frozen berries or 1 cup carrot sticks, 1 glass of water
- Lunch (12.00 Noon) – 1 cup of cooked brown rice, 1 bowl of lightly sauted vegetables, 2 glasses of water
- Afternoon Snack (4.00 PM) – 1 apple or 1 pear, 1 glass of water
- Evening Snack (6.30 PM) – 1 Guava, 1 glass of water
- Dinner (8.00 PM) – 1 bowl of mixed vegetable soup, 2 glasses of water
If you eat non-vegetarian food then you can have the following foods:
- 2 egg whites for breakfast
- 3 to 4 ounces of boiled chicken or baked fish for lunch
Few Alternate Food Recipes
The vegetable soup is the staple food o the diet chart for weight loss that can be consumed on all days of the diet except for day 1. There are a few other recipes such as baked fish and chicken that are included in the non-vegetarian version if the diet. Here, we have presented all the important recipes of the seven days diet chart in one place for your convenience.
Soup Recipe
Soups are undoubtedly the healthiest of all foods which is low in calories, oil free and enriched with the nutrition vegetables and spices. Check out this easy and simple mixed vegetable soup recipe that you can prepare on all days of the diet. It is one of the best diet soup recipes that can also be included in other weight loss diets.
Ingredients:
- 2 carrots
- 1 bell pepper
- 1/4th cabbage
- 3 to 4 mushrooms
- 2 to 3 cauliflower florets
- 1 onion
- 4 green beans
- Enough water to submerge all vegetables/ Chicken stock
Procedure: Wash peel and chop all the vegetables. Add all the vegetables into a pressure cooked and pour enough water so that all the vegetables are submerged, sprinkle some salt. If you are non-vegetarian then you can use chicken stock instead of water. Put on the lead and cook till 1 whistle. Switch off the stove and let the steam escape on its own. Now, open the lid, pout the soup in a bowl, sprinkle a pinch of black pepper and lemon juice on it and enjoy.
Sprouts Recipe
Lentils and beans are an amazing vegetarian source of protein and fiber and sprouts are the healthiest forms of enjoying them. The health benefits of bean sprouts need no new emphasis. In this recipe we have explained how to make sprouts and prepare a tasty and healthy sprout salad.
Method of Sprouting
Take the amount of beans or lentils you want to sprout and keep it in a bowl, wash it thoroughly 3 to 4 times and transfer it to a dry bowl. Pour some water over the beans/lentils and let it soak overnight, discard the excess water the next morning and transfer the swelled beans/lentils into a clean muslin cloth. Tie the corners of the cloth together ant the center and keep it aside for 10 hours. After 10 hours open the muslin cloth and you will notice the sprouts coming out. So, now that we know the exact method of sprouting let us check out how to make sprouts salad.
Ingredients:
- 1 cup of sprouts of your choice
- 1 tablespoon finely chopped onions
- 1 tablespoon finely chopped tomatoes
- 1 green chilli finely chopped
- Few mint and coriander leaves chopped
- Pinch of salt
- Lemon juice
Procedure – Put all the ingredients except salt, mint and coriander leaves and lemon juice in a glass ball and mix thoroughly, sprinkle the salt and coriander and mint leave from top; drizzle the lemon juice and mix it once again.
Palak Paneer Recipe
You can include spinach in your soup as well as palak paneer in order to enjoy a low-calorie healthy and tasty food with the brown rice. But in order to include it in the diet routine, it is necessary to make the palak paneer oil free.
Ingredients:
- Spinach 1 to 2 cups
- Paneer or Cottage cheese – 200 grams cubed
- Onions – 1 medium
- Garlic – 2 cloves crushed
- Ginger – 1/2 inch
- Shahjeera 1/4th teaspoon
- Garam masala – 1 teaspoon
- Red chilli powder – 1 teaspoon
- Cumin Powder – 1 teaspoon
- Coriander Powder – 1 teaspoon
- Salt to taste
- Turmeric – 1/4th teaspoon
Procedure – Clean the spinach and blanch it in boiling water for 3 minutes and then put it in a bowl full of ice-cold water for 5 minutes. Drain the leaves and keep aside. In a dry pan add 1 teaspoon of olive oil and sauté the onions, ginger and garlic. Pour the onion mixture and spinach leaves in a grinder and grind them to from a fine paste. Now, in a non-stick pan toss the paneer cubes till they turn slightly brown. Again brush some oil on the non-stick pan, add the onion and spinach mixture, dry masala powders, shahjeera, salt and simmer for a few minutes, add the sautéed paneer cubes, simmer for few minutes and enjoy hot with brown rice.
A Few Points to Consider Before you Start with the Diet Plan
The diet Plan has been met with unprecedented success. The fact that you can lose weight within the stipulated period of a week has struck a chord with most weight watchers. That you can lose weight by just following a diet for seven days is unthinkable for most people who have had a tough time shedding the extra kilos. But there are questions galore which bamboozle most people, especially regarding the kind of foods they are supposed to eat.
The Foods that are a Strict No-No
Since this diet is a rather radical one, it’s difficult for many to follow as it is tough for them to give up on their favorite foods. The most difficult part being the day 1 and 2 diet chart, when you have to stick to just fruits and vegetables respectively. We already know exactly what to eat though, or do we? It is best to clarify the foods which you have to strike off at least for that one week.
- No Sugar and salt in moderation- Refined stuff is a strict no-no, and when it comes to sugar, it is best if you stick to natural sweeteners, like raw honey or stevia. Steer clear of refined table salt and choose rock salt or the Himalayan pink salt. Common salt has fallen out of favor recently as it results in a depletion of important minerals from your body at the cellular level.
- Tea and coffee in moderation- Herbal teas are recommended, but too much of coffee is not something that we would advise. Also, stay away from alcohol.
- Substitute of milk- There are many people who are not too fond of milk, they can easily substitute milk with buttermilk and yogurt.
- No wheat or chapattis allowed in the diet- This diet is largely a gluten-free diet, so staying away from wheat and other processed forms of wheat should be the order of the diet!
- Stay away from processed food- As much as you can, stay away from processed food which is full of chemical additives. That includes fruit juice, soup and the so-called much-touted healthy stuff. Cooking home-cooked should be the norm. To get results, you have to cook healthy to eat healthily.
- A tight rein on dry fruits and nuts- Since calories are severely restricted in this diet, you will do yourself a favor if you stay away from dry Even though they are full of nutrition, their calorific value is also high. Plus, delicious as they are, you cannot just stick to a handful.
- Stay away from the wrong kind of fat- Fats have unduly got a lot of flak in the recent past. But recently, the importance of good fats has gained prominence. Eat good fats like coconut oil, MCT oil, ghee and so on. Fats help in transporting fat-soluble vitamins A, D, E and K through the bloodstream to where they are needed. They also raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your arteries. What’s more? They help prevent belly fat, according to research. Include good fats and definitely eliminate bad fats like vegetable oils, soybean oil and so on.
- Stick to a healthy lifestyle once you are done with the diet- Once the seven days are over, you need to maintain a quality lifestyle, by eating healthy and exercising regularly. Also, if you need to shed some more weight, give it a break for one week or two and then you can start this diet all over again.
- Allergic to bananas- Some people reach day 4 without much ado, but as soon as they reach day 4 of the diet plan, they find it difficult to eat just banana and milk. Bananas are very nutritious. They are full of fiber, potassium, and sodium, but if you want to skip bananas you can also have papayas. Apricots, figs, nectarines and dates can be a feeble substitute for bananas, but remember what we said about dry fruits, so stick to just eight a day.
Once you get results, you will be encouraged to try this diet a few more times. So if you want to shed those stubborn kilos, this diet is tailor-made for you. It might be a fast-paced diet and a little difficult to follow considering the radical changes you have to make to your diet, but it sure will help you reach your weight-loss goals within a very short time!
Disclaimer: The article provides information and support about healthy and reasonable diet programs, and the information are solely intended for educational support. All the information provided in this article is for educational purposes only, and any decision on the reader’s part to use this information is their personal choice. Please seek the advice of a qualified physician before deciding to opt for any weight loss program of any kind and also if you feel any discomfort while following a diet. Short term and crash diets give only temporary results for quick weight loss which is soon gained back once the diet is over. It is recommended that a healthy combination of daily exercise and balanced diets like the 2000 calorie diet plan for healthy weight loss and its maintenance.