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Vegetable Diet to Lose Weight

Gaynor Borade Apr 23, 2019
Vegetarianism is in! With people all over the world turning to good old veggies for nutrition, the vegetarian diet to lose weight is in demand. Either ways, vegetables and fruits are essential parts of a healthy and well-balanced diet.
Vegetables are great meal components to lose weight. Vegetables are rich in vitamins, fiber, protein and carbohydrates and low in fat and calories; hence, far from fattening. In contrast, they actually help weight loss.
Consuming more vegetables within a well-balanced diet program regime is essential for successful and quick weight loss. Vegetables are rich in antioxidants, and contribute to a general sense of well-being, while improving the immune system.

What is a Vegetable Diet

When attempting to shed those extra kilos with the help of a vegetable diet, it is very essential to adhere to a nutrition chart and diet components that are put together by a nutritionist. Research reveals that irrespective of the calories within different foodstuffs, we display a tendency to eat the same amount, every day.
This makes it important to choose lower calorie vegetables to make up for volume and nutrition. A good vegetable weight loss diet would ideally include bean sprout salads and parboiled or raw carrots, beans, peas, broccoli, cabbage, and any other vegetables of your choice. You could gorge on potatoes, but boiled with their jackets and then diced.

Vegetable and Fruit Diet Plan


Option 1:  1 bowl of instant porridge made with ΒΌ pint skimmed milk topped with 60 g chopped strawberries, followed by a bowl of salad, made of melon, fig and banana salad with crystallized ginger.
Total Calorie count: 307 cal, 2.5 g fat
Option 2 65 g grilled tomatoes, 60 g grilled mushrooms and 190 g of reduced-salt and sugar baked beans. Follow it up by a 125 g pot of diet bio yogurt and later relish 120 g of stewed prunes.
Total Calorie count: 306 cal, 2.2 g fat


Option 1:  120 g onion and tomato salad with 7 g fat-free dressing. Accompanied by 100 g baked tofu burger served with 120 g baked yam.
Total Calorie count: 408 cal,10 g fat
Option 2 :  100 g or small serving of canned rice pudding, topped with 30 g fresh strawberries. Later boil 50 g wholemeal spaghetti and serve with 15 g Parmesan cheese and 85 g tomato and garlic pasta sauce.
Total Calorie count: 377 cal, 10 g fat


Option 1:  Take a large wholemeal pita bread and place a grilled bean burger of about 180 g inside it, now stuff the bread with mixed salad leaves (about 90 g) and top it with a tablespoon of low-fat Greek yogurt.
Total Calorie count: 559 cal, 12.9 g fat
Option 2 :  1 bowl of orange and carrot soup (about 300 g), then 1 slice of wholemeal broccoli flan along with 1 portion of green vegetable medley and 1 baked yam (about 130 g).
Total Calorie count: 568 cal, 20.9 g fat

Snacks (Twice a Day)

  • You can snack on any of the following just twice a day. Choose any fruit, (80 g banana contains 76 calories, 0.2g fat; 160 g mango contains 91 calories, 0.3 g fat; 112 g apple contains 53 calories, 0.1 g fat).
  • Try bread sticks (30 g contains 118 calories, 2.5 g fat), or popcorn (30 g contains 68 calories, 0.8 g fat).
A vegetable balanced diet to lose weight comprises meals spread through the day, at regular two or three-hour intervals. A vegetable diet would include fruit shakes and spreads that are either prepared from natural ingredients at home or synthetic components that are easily accessible online, as well as offline, and safe to consume.
The diet chart should be crafted to substitute foods that are higher in calories, with salads and stir fries. Green leafy vegetables are an essential part of a vegetable diet, particularly spinach.
Vegetables are an important source of fiber. Vegetables could be frozen, canned, juiced or dried; but they should be consumed in at least five or six daily servings.
Green vegetables like spinach, Brussels sprouts, broccoli, cabbage Swiss chard, are considered to be the best vegetables that speed up weight loss.
There are certain fruits like raspberries, strawberries and blueberries also assist you to lose weight more quickly. Since losing weight involves consuming fewer calories, a vegetable diet fits the bill as long as one is watchful about the portion size.
Here we will try to illustrate the benefit of following a vegetable and fruit diet with an example. A meal consisting of a 150 g grilled chicken breast, a 300 g jacket potato, 20 g of butter and 30 g lettuce provides 780 calories at a total weight of 500 g.
Now, if you replace the given meal with 100 g chicken breast, a 200 g potato, 5 g of butter, 50 g cabbage and 45 g carrots. You still end up with a total food weight of 500 g, but the total calories provided are a mere 470!
As you can see, increasing the intake of vegetables and fruits in your diet can go a long way in cutting down your total calorie intake, thereby aiding weight loss. One important point though while losing weight is that diet and smart food choice can lead to long-lasting weight loss if is supplemented by regular exercise and calorie burning activity.
Starting the day with a glassful of vegetable juice is the best gift to body. Vegetables such as spinach, cabbage, carrots, celery, cucumber and any gourd can be juiced up as per to individual taste. They reduce fat accumulation and toxins. Dairy products are good, but in monitored content.
Salads with lettuce, carrots and their leaves, kelp, pumpkin, boiled potatoes, yam and corn, tossed in lemon juice offer much required detoxification to speed up the weight loss process.
Lastly, note that it is recommended to consult the doctor before following this diet on a regular basis. Only the doctor can give you an opinion on whether the diet will suit you or not.