Dr. Hansaji Yogendra, Director of The Yoga Institute, shares practical tips on how a balanced yogic diet can guide individuals toward effective weight loss, focusing on mindful eating and nourishment.
Weight loss is often seen as a challenging journey, filled with ups and downs, and frustrating cravings that can derail progress. However, adopting a yogic diet provides a healthier, more sustainable path to achieving weight loss goals. In a recent discussion on The Rich Podcast, Dr. Hansaji Yogendra delved into the principles of the yogic diet, emphasizing its role in reducing body fat while promoting overall balance and well-being.
A key takeaway from her interview is that the yogic approach to eating is about nourishing the body, fostering mindfulness, and achieving balance. Dr. Yogendra particularly recommends nuts and seeds as an efficient and nutritious way for individuals to meet their dietary goals, especially those following a vegetarian lifestyle.
For breakfast, she encourages consuming a variety of seeds such as pumpkin, chia, and flax seeds, as they provide a healthy protein boost. “Flaxseed, for example, offers more benefits than eggs, so I recommend avoiding non-vegetarian foods,” she advises. This simple yet effective start to the day sets the tone for mindful eating.
When it comes to lunch, Dr. Yogendra suggests a light yet satisfying meal that includes a glass of buttermilk to aid digestion. A wholesome combination of dal with rice or roti with sabzi (vegetable curry) along with some fresh salad makes for an ideal meal. For an evening snack, she recommends having a bowl of chana (chickpeas) or makhana (fox nuts) along with a refreshing glass of lemon water.
Dinner should be kept simple, with a hearty bowl of mixed vegetable soup being the top choice. If hunger persists, adding small pieces of rice or roti to the soup can make for a fulfilling meal.
Dr. Yogendra also shares the nutritional benefits of following the yogic diet, providing valuable information on calorie and protein content for each meal:
Breakfast:
Nuts: 607 calories and 20g protein per 100g
Pumpkin seeds: 559 calories and 10.7g protein per 100g
Chia seeds: 487 calories and 17g protein per 100g
Flax seeds: 534 calories and 18g protein per 100g
Lunch:
Buttermilk: 40 calories and 3.3g protein per 100g
Dal with rice: 290 calories and 13g protein per 200g
Roti with sabzi: 300-600 calories and 9-16g protein per 100g (depending on sabzi)
Evening Snack:
Chana: 430 calories and 20g protein per 100g
Makhana: 430 calories and 20g protein per 100g
Lemon water: 22 calories and 0.3g protein per 100g
Dinner:
Soup: 40-90 calories and 2-10g protein per 100g (depending on ingredients)
In addition to specific food recommendations, Dr. Yogendra outlines several key guidelines for adopting a yogic diet:
- Follow a Sattvik diet that emphasizes seasonal fruits and organic vegetables.
- Minimize the intake of spices and junk food, as well as foods that are either too hot or cold, which can disturb the body’s balance.
- Increase fluid intake and detox naturally by consuming warm water with a pinch of salt and lemon juice daily.
- Avoid overeating, and strive to eat at regular times each day.
- Opt for home-cooked meals, and try to be present in the moment by turning off distractions like phones and TV while eating.
- Start your day with lukewarm water, consuming at least two glasses on an empty stomach.
- Lastly, limit coffee, tea, and chocolates, as these stimulants can negatively affect the central nervous system.
By incorporating these mindful habits into your daily routine, you can cultivate a diet that not only supports weight loss but also promotes overall health and well-being. Dr. Yogendra’s insights offer a holistic approach to nourishing both the body and the spirit.
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