The perfect diet plan for weight loss

Hello everyone, hope all of you are doing good and are keeping healthy and happy. To stay healthy and in our ideal weight window, it is imperative that we include food from all food gorup in our diet. Being a vegetarian, sometimes one doesn’t many options to get the perfect food ingredients which can be included in the diet. This article contains details of healthy vegetarian food which are high protein sources. We’ll also discuss a high protein vegetarian diet plan which contains all essential ingredients.

Five Essential Food Groups

–        There are five food groups which are essential for the human body

  • Grains
  • Vegetables
  • Fruits
  • Dairy
  • Protein

Macro Nutrients to be included in the diet

  • Carbs
  • Protein
  • Fat

Micro Nutrients to be included in the diet

  • Vitamins
  • Minerals

Macro Nutrients

  • Proteins, carbs and fats are the three macro nutrients which are required by the human body
  • It is important to include whole grains in the diet
  • There are nine essential amino acids which are required by the human body
  • Grains, Lentils & legumes, vegetables, seeds and nuts are the sources of these amino acids in the body
  • But not a single one of these contains all amino acids that are required by the body
  • This neccesiates the inclusion of all these in our diet

Carbohydrates

  • Carbs are the body’s preferred fuel source
  • Converting carbs into usable energy is easier for the body than converting fat or protein into fuel
  • The body breaks carbs down into sugar which either provides immediate energy or is stored for later use

Protein

  • Protein provides the body with amino acids which are the building blocks for brain, nervous system, blood, skin and hair
  • The human body makes 11 amino acids on it’s own and there are 9 amino acids which not produces by the human body
  • As discussed earlier, grains, vegetables, lentils / legumes, seeds and nuts are the source of these amino acids

Fats

  • Dietary fat plays a very important role in the human body
  • It is necessary for insulation, cell function and protection of vital organs

Micro Nutrients

Calcium

  • Calcium is one of the important micro nutrient in the body
  • Low bio presence of calcium in the usual vegetarian diet is a major problem
  • Best sources of calcium
    • Sesame seeds
    • Plant milk
    • Soy
    • Ragi
    • Lentil
    • Legumes
    • Nuts and seeds
    • Dried figs

Iron

  • Absorption of iron from vegetarian sources is generally low
  • Bets sources of iron
    • Ragi
    • Garden cress
    • Lentils
    • Legumes
    • Green veggies
    • Super greens
    • Chana, jaggery and nuts & seeds

Vitamin C

  • Adding vitamin C to the diet is essential
  • It improves the absorption of iron in the body

Vitamin B 12

  • Vitamin B 12 is mostly found in animal products and not in vegetarian food
  • Probiotics like dahi, homemade pickle, saurkraut, kimchi etc should be included in the diet

Fiber

  • Both soluble and in soluble fiber should be included in the diet

Omega 3

  • Flax seeds and chia seeds
  • Hemp seeds and other nuts and seeds should also be included in the diet

Zinc

  • Some of the best sources of zinc are quinoa, lentils, black beans, amaranth, fermented soy products

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