In the present scenario, every person irrespective of age group looks forward to staying healthy and fit. This fitness mantra has grown exponentially in this phase of COVID 19 where people are focusing more on their health and immunity.
Exercise and a balanced diet are the keys to unlocking a healthy body. But here a balanced diet does not mean having non-vegetarian dishes at least once a day. People have this mindset and at the end of the day, they tend to indulge in more of such dishes which actually helps them in taking a proper nutritional diet. There is no doubt that non-vegetarian food items have a good amount of macronutrients but vegetarian food has a good amount of micro as well as macronutrients which most people ignore. Hence there are many such benefits of a vegetarian diet which are listed below:
BENEFITS OF VEGETARIAN DIET
Benefits in weight loss:-
Fruits and vegetables contain a significant amount of fiber, which is necessary for maintaining good digestion. By including fiber in your diet, the metabolism remains good. Not only does this get rid of harmful toxins from the body, but other harmful elements also go out of the body.
Consuming a fiber-rich diet leads to a feeling of fullness for a longer period of time and also reduces calorie intake. This makes it easy to lose weight. The amount of water in a vegetarian diet is usually high. That is why taking them keeps enough moisture in the body and helps in keeping the body healthy.
Taking a vegetarian diet protects you from many diseases. This helps in controlling depression. Research has found that people who follow a vegetarian diet are happier than those who follow a non-veg diet.
Vegetarian food is fresh, especially organic food, which proves to be very beneficial for the body. A vegetarian diet reduces the risk of stroke and coronary artery diseases. It protects against many types of cancer, including esophageal, lung, and stomach cancer.
Get long life:-
The more fruits and vegetables we include in our diet, the less the risk of toxins and chemicals entering the body. We can test the purity of vegetables and fruits and thus we can enjoy the benefits of longevity and healthy life. On the other hand, if we take a non-vegetarian diet, there is a possibility of many diseases.
Animal products are more likely to clog your arteries, lower energy levels, and lower immunity. The Okinawa people of Japan who follow a vegetarian diet are known to have longer lives. These people mostly take low-calorie food items in their diet. These include wholesome diet cereals, fiber-rich foods, and vegetables.
Bones stay strong:-
It is very important to have an adequate amount of calcium in the body to stay healthy. The bones of our body are made from calcium. If the amount of calcium in our body is reduced, then it automatically absorbs them from the bones. In such a situation, due to weak bones, the risk of osteoporosis increases.
The good thing is that calcium can be easily taken from the vegetarian diet. From vegetarianism, we easily get elements like calcium, phosphorus, vitamin D, and magnesium, due to which we can use the calcium present in our body. To get calcium from a vegetarian diet, elements like figs, tomatoes, dry beans, soy milk, broccoli, turnips, cottage cheese, soybeans, and almonds should be included in the diet.
Stay full of energy throughout the day:-
A vegetarian diet does not make you lethargic due to being low-calorie. By including fruits, salads, sprouts, pulses, etc. in your diet, the energy level remains intact for a long time. On a vegetarian diet, like a non-vegetarian diet, there is no possibility of increasing cholesterol or clogging of arteries. That is why by taking this diet, healthy life can be found and the benefit of long life can also be found.
Tips for weight loss
The best way to lose weight is to eat in a calorie deficit which means you have to calculate the maintenance calories and eat less than that calories so that the extra fat is used by the body in the form of energy. The best diet is recommended below:
Water is the main tool for weight loss:-
Try to drink water every time you are hungry or you are going to eat, that is, just before lunch or dinner. It is a simple way to reduce your appetite to a certain extent instantly. More water increases the metabolic rate and makes you feel full.
Know your food:-
You will need to be alert while selecting food for you. You have to keep in mind that your body needs Unsaturated Fats and Essential Fatty Acids for basic functions. Food products labeled low fat or low sugar contain more calories than needed. Instead of this, you can take products without sugar, due to which your calories will also be less and you will also lose weight.
It is suggested to eat low carbohydrate foods such as fruits and vegetables when you are in a weight-loss period because carbohydrates end up increasing your fat which eventually results in weight gain.
Track your calories:-
As mentioned above when you are on a weight loss diet you should eat in a calorie deficit. Tracking your calories every time before eating is the best method to do so. There are many applications to do this. You should eat foods like fruits, vegetables, soya chunks, rajma, pulses, etc. which are low in calories and high in fiber.
Add salad to your diet:-
Salads are the most important ingredient that you should consume after every meal to add fibers and micronutrients to your meal. They can be a game-changer in your weight loss diet.
Avoid salt and sugar:-
Salt and sugar are the two poisons when you are on a weight loss diet. They are rich in calories and hence end up increasing your weight. They are not good for your skin as well. You should take sugar in the saturated form such as eating fruits is a commendable idea.
You do not need heavy exercise or an exercise plan in the beginning to lose weight. For example, climbing up and downstairs is one of the easiest, most simple heart exercises that tones your hips, legs, and thighs. Walking in the market, walking while talking on your mobile, and doing household chores are also the best exercises.
Best weight loss diet
- Drink two glasses of water
- Eat a seasonal fruit
- Oats is good option in your breakfast
- You can have rajma, chana, chhole , soya chunks as a part of your meal
- Chapattis are better option than rice
- Dal is most important
You should avoid snacks if possible when you are on a weight loss or have green tea or black tea which are low-calorie drinks
- You can have masala oats
- You can have a bowl of Dal
Dinner should be very light.
These meal and snack ideas can help you get started with a vegetarian diet for weight loss. Eating a vegetarian diet can help you lose weight. Still, it’s always a good idea to talk to your doctor or dietitian before making major changes to your diet. Your doctor may also have other suggestions for how you can lose weight, such as keeping a food diary or engaging in a regular exercise routine.
Along with this you also see 16 High Fiber Foods For Weight Loss.