Vegetarian Weight Loss Diet Plan for 18 to 50-Year-Old

Overweight vegetarians are almost unheard of some 20 years ago. Now? Thousands of them spreading throughout the globe. "Thanks" to the modern vegetarian diet infusing with sugar, sodium and unhealthy fat. Unfortunately, you happen to be one of them. But all is not lost, and you're not alone. I've helped hundreds of them to effectively lose weight the vegetarian way thus far.

Here's the overall strategy to help you lose weight as a vegetarian - whatever you do - dieting or exercising, your primary weight loss goal is to make your body use the fat stores to provide the energy it needs while removing excess calories through your dietary consumption.

To achieve this, you need to either consume less calories or expend more calories than you need, or best, consume less AND expend more at the same time! How to do that? Here's a specific vegetarian weight loss diet plan for a day which includes both diet and exercise to maximize fat loss.

6:50 A.M. - Take up a 10-minute high-intensity bodyweight exercises like jumping jacks, pushups, spider climbs etc. After every minute you'll rest for 30 seconds and continue with the workouts. This high-intensity interval training is crucial in an effective vegetarian weight loss diet plan.

7:30 A.M. - (Breakfast) 3 - 4 slices of whole grain bread spread with peanut butter or any nut butter spread, or rolled oats sprinkled with berries (your favorite berries), unsweetened apple juice, cashew nuts and black sesame seeds. Complete your power meal with a veggie smoothie made from 2 handfuls of spinach, a pear and tomatoes.

9: 30 A.M. - (Snack) Perk up with a glass of refreshing smoothie blended from bananas, strawberries, carrots, lettuce, ground flax, virgin coconut oil.

12 P.M. - (Lunch) Pita bread stuffed with alfafa sprouts, chopped cucumbers and juicy cherry tomatoes, laced it with vegan mayonnaise or vegan basil pesto or curried lentils sauce. You can prepare these ingredients in advance the night before or in the morning before leaving for work. Just store them separately in air-tight containers and do the stuffing when you're ready to eat. Pair it up nicely with a glass of unsweetened almond or soy milk.

3:30 P.M. - (Snack) Handful of mixed nuts or your favorite fruits like 2 small bananas, an apple, an orange or a mango.

6:30 P.M. - (Dinner) Make rainbow salad from mixing spinach, sunflower seeds, raisins, shredded apple, shredded beets, firm tofu and your favorite pasta cooked al dente. For dressing, mix 2 tbsp virgin coconut oil with 1 tbsp extra-virgin olive oil and 1 tbsp lemon juice.

9 P.M. - Unwind from your hard day's work. Relax and prepare your body for a good night's sleep.

I set this vegetarian weight loss diet plan to give you a picture of what you should do in a day.

A high-intensity exercise in the morning will help you burn more fat compared to a work-out in the afternoon or evening (as proven by numerous studies). Having 5 vegetarian meals spreading out in a 2 - 3 hour interval will keep your body metabolically active and help you stay productive throughout the day.

Contrary to the common belief, adding olive oil and coconut oil at dinner won't make you fat as these oils are actually effective in burning fat, especially coconut oil which can produce a thermogenic (fat-burning) effect of up to 24 hours.

Tofu will help you repair and regenerate new cells and tissues that you might have torn (unknowingly) during your day's work. More generation of new cells actually increase metabolism which boost weight loss. The dinner is low-caloric but filling (keep at 70% satiety level) for you so that you won't crave for supper. The quantity should last you till the following morning.

I suggest that you change your vegetarian weight loss diet every 2 - 3 days to avoid hitting a weight loss plateau. If you can fix different varieties of vegetarian foods every day in your vegetarian weight loss diet plan, that'd be even more effective to boost your metabolism for maximum fat loss.