What do vegetarian Indians eat for protein?
Assume X is doing 1 hour of exercise in gym and getting good, healthy sleep. Do you completely cut the rice?
Why cut out rice?
It's extremely hard to get protein requiments through vegetarian food alone without supplementing with protein shakes. The problem with vegetarian sources is that the carb ratio to protein is really bad compared to something like chicken breast. You generally need 1g per lb of body weight if you are lifting weights everyday. So 170g of protein is really hard without adding too many unwanted carbs to your diet with vegetarian food. If you plan on continuing to be vegetarian..get Tofu, legumes and protein shakes daily.
What do you think about rice? Is it necessary to cut rice completely?
1 g/lb BW is a guideline pulled out of thin air. Research has found no benefit above 1.6 g/kg BW (0.73 g/lb). Also, 0.73 is for absolute optimal gains. You can make good gains on less protein than that
Cottage cheese, nonfat greek yogurt, beans, tofu, nonfat milk, whey protein supplement, eggs
I don’t eat eggs also. I am pure vegetarian. That’s the problem.
Ah yeah that’s really hard then. I think others mentioned that the challenge with pure vegetarian is that getting enough protein is almost impossible without eating too many calories. You’ll be able to bulk up but then cutting to get 6pack abs will be very challenging. It is doable, but you will need to workout intensely to burn the extra carbs consumed off. Something like 500-1000cals a day in order to cut while getting enough protein to maintain muscle. I’m 5ft6in 135 lbs, ripped (6pack abs) and used to be vegetarian so speak from experience.
Rice is terrible. Try cauliflower rice..
Veg indians mostly eat carb rich diet thinking they are eating protein
That’s the problem. I can’t eat non-veg or eggs.
Not Indian, but vegetarian. If you are not eating egg whites, it is doable but not going to be fun. If you go thru a tub of nonfat plain Greek yogurt mixed with 50g of protein powder a day (in 3-4 sittings) you’re getting around 130g protein in a sitting. Aim for 0.35-0.45 grams of protein per kilo of body weight, a little less if you are overweight or obese. I was able to get 180g of protein on a 1500kcal diet for 6 weeks and lost over 1kilo body weight a week while putting on muscle.
Will this help me to reduce from 115lb to 110lb in 15 days? I have little fat on my stomach and that's why I have a headache. The time frame is 15 days. There are so many things to do in addition. So I really need honest advice. I can follow the mentioned diet plan.
At your weight you have a low caloric maintenance. I would not suggest a drastic diet. There is no healthy short term solution. If you cut sugar, you may lose water weight but not any fat, although it may decrease the bloated appearance of your gut. You are not fat, and likely need to put on muscle and do weight training if you want to improve your appearance.
protein is overhyped in western media.
Cut down on milk, chocolates, sugar, and sweets as much as possible (I just saw a story about you making a sweet delicacy). This will help much more than cutting down on rice completely. If you are eating rice for dinner, try to eat it less frequently/eat it for lunch instead, and eat lighter dinner such as couple of whole wheat rotis or salads for dinner. If you are eating heavy oily breakfast in the morning, try to replace it with nuts (almonds, walnuts etc.) and a protein supplement. Plant based protein shakes in the morning helps make you feel full. Heavier lunch is recommended to meet your daily calorie needs and to not eat much at night. Do cardio exercises for an hour and some abs exercises in the evening 1-2 hours before dinner. Good Luck in reaching your health goals!
Yeah, I am cutting sugar now. Strict plan because I am going to reduce 5lb in 15 days. That’s the target. Thanks 😊
Rice is very essential for lifting. You won’t have energy to lift if you don’t eat carbs.
You need balanced clean carbs to lift at the gym and protein to rebuild muscles.
How can I reduce fat on my stomach then? My appearance is solely toned and slim. My stomach fat is causing a headache and I aim to recover in 15 days. I didn't eat rice in January and it reduced my stomach fat, but then I started eating rice again because I love it so much. I don't know why I love vegetable pulav and biryani so much.
Dal, paneer, beans, tofu, hemp.. i get 80+ grams a day at 170lb and 5’11”
Rice? I am 5.4” and 115lb and I feel that my diet is messed up because I am eating rice a lot. Is rice really bad for health?
@snap how much of these do you eat and how do you avoid the carbs, fat and fibre that comes along with vegetarian sources of protein? And the calorie intake too