Recently I have been getting lot of questions and clarifications about vegetarian diets. So here is a blog dedicated to the vegetarians trying to get into shape.
Proteins are made up of amino acids. Some of these amino acids can’t be made by our bodies, hence they are known as essential amino acids ( we have to supply them through our diet) . Non-essential amino acids are that can be made by our bodies so they are not essential to provide in diet.
A protein source that contains all the essential amino acids (EAA) are called as complete protein source. For example, meat, poultry, fish, milk, eggs, and cheese are complete protein sources.
An incomplete protein is one that is low in one or more of the essential amino acids. Plant-based food sources such as grains, lentils, and rice are incomplete proteins.
Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all essential amino acids. For example, rice contains low amounts of the amino acid lysine and high amounts of the amino acid methionine; however, dry beans contain greater amounts of lysine and lesser amounts of methionine. Together, these two food sources can provide adequate amounts of all the essential amino acids required by the human body.
Now that we have set a context about what is protein and amino acids, lets see a sample diet.
Sample fat loss diet for a 180 lbs vegetarian
Breakfast: 2 idly + a cup of sambar( with plenty of dal in it) + 1 scoop of whey protein
Mid Morning: Big plate of vegetable salad with a spoon of olive oil on top + 2 spoons of sun flower seeds topped on salad
Lunch:100g of cooked rice + 50g of red beans + 100ml of low fat yogurt
Evening: 2 hand full of green gram sprouts
Dinner: 1 cup vegetable soup + 75g of paneer + 100g boiled brocolli + 5 walnuts
*Have a scoop of whey after your workouts
*Drink plenty of water throughout the day
If you look into the diet, its more of a real world diet with decent amounts of carbs in it, balanced with plenty of vegetables to supply the vitamins, enriched with essential fats to keep you healthy. Most important of all, its high In protein that would help you build muscle.
Note: – the above diet is only a sample and not a prescription. Please understand that each of us are different and our bodies need modifications in diet according to a lot of factors like genetics, geography, body type, lifestyle, health etc.