Fitness Q&A: Vegetarian diet plan

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answers:

1. Hi Madam, I am 36 years old and 65 kg, height 5ft 3 inches . I want to reduce my weight, tummy. Can u suggest diet plan for me . I am a vegetarian
Roopa
Remember, when you plan your meals, look at the caloric content and body’s nutritional requirement simultaneously. Prolonged, unbalanced diets that include only one or two foods, or that eliminate the entire food groups can lead to severe nutritional deficiencies.
The body requires proteins, carbohydrates, fats, water, vitamins, minerals for its maintenance, nourishment and repair. Eating a wholesome diet that includes fruits, vegetables, grains, nuts, sprouts, seeds and low fat dairy products will build your immune system, helping you build health and achieve your weight loss goals sensibly.

DIET PLAN

Breakfast: Tea, fresh fruit bowl, a small bowl of oats porridge.

Midmorning: 1 apple, coconut water

Lunch: Salad with sprouts, 2 rotis, green veggies, dal

Late afternoon: 1 cup tea, 2 wheat crackers

Evening: Pomegranate and papaya

Dinner: Vegetable soup, 1 cup green vegetable, 1 cup moong dal, 1 to 2 rotis

2. Hi namita, im following your diet dinner last 2 wks. but i find i cannot resist small temptation and that makes me gain 0.5 kgs atleast. what is the best way to prevent going back to bad eating ?
snehal
Just be determined. It is inevitable that even the most determined, get off track occasionally. Please remember, it’s the final goal that’s important. So get back on track and start again as soon as possible. Do not get immobilized with guilt.

3. what i do for make my muscle strong.also give better veg. diet chart. please show your deno also.then people get better response.
Ravinder
Cardiovascular exercises help reduce body fat and burn calories. Also, metabolic rates can increase up to 25 percent for six to eight hours after a cardiovascular workout. A duration of 60 minutes of low-impact cardiovascular activity everyday is recommended to lose weight. Examples of low-impact exercises are walking, swimming or cycling.

Strength Training: Strength training improves bone density, builds strength and enhances the metabolism. You can strength train on various types of equipment in a health club, gym or at home. Strength train two to three times per week.

You will not lose weight overnight. It takes effort to lose weight. Exercise is an integral part of weight loss. You have to maintain a healthy lifestyle to keep the weight off in the long term. It is best to combine exercise and diet to effectively lose weight and stay fit. If, for some reason, you choose to diet without an exercise routine, you will lose weight, but at a slower rate.

DIET PLAN

Breakfast: Tea, fresh fruit bowl, a small bowl of oats porridge.

Midmorning: 1 apple, coconut water

Lunch: Salad with sprouts, 2 rotis, green veggies, dal

Late afternoon: 1 cup tea, 2 wheat crackers

Evening: Pomegranate and papaya

Dinner: Vegetable soup, 1 cup green vegetable, 1 cup moong dal, 1 to 2 rotis

4. hi i am 24yrs and recently got married but find my weight being increasing and shape less.My weight is 58kgs. and also the skin is becoming dull day by day…please help
Here are 5 tips:

1. Avoid large meals.
It is better to eat several small meals a day, rather than a large lunch and dinner, which are hard to digest and also can make you feel sleepy. Instead, consume five to six small meals a day, of healthy foods. This way, every time the food is eaten, the body burns calories while breaking it down, eventually helping to raise the metabolism.

2. Learn to differentiate between hunger and craving.
If you’re not sure whether or not you’re actually hungry, drink a glass of water, and then decide. Don’t just eat to pacify a short-term emotional need. Ask yourself, “am I really hungry?”

3. Substitute fried and fatty foods with great-tasting non-fried options.
Try exotic flavours. Buy fresh herbs, mustard, sun- dried tomatoes and whatever else that adds a special flavour to the food. Instead of frying; you can grill, roast, bake, stir-fry or blanch the food. You need to control the calories, fat, portion size, and yet, make food that is tasty.

4. Don’t overeat if you are stressed out.
Many of us look for an antidote to our emotional pain. It could be alcohol or food. Too much of it leads to weight gain, which in turn leads to more stress. Avoid mindless eating and modify your habits to control stress. Take up healthy habits to de-stress, such as; an outdoor activity, breathing and relaxation techniques.

5. Exercise regularly.
Physical inactivity is a major cause of obesity. Exercise reduces excess body weight and also keeps the body fit and toned.

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