Dr. Hansaji Yogendra, renowned yoga guru and director of The Yoga Institute, recently shared insights on a yogic diet for weight loss in an interview with The Rich podcast. According to her, a yogic diet emphasizes nourishment, balance, and mindful eating habits. She recommends incorporating high-protein vegetarian foods like seeds and nuts to meet nutritional goals.
Flax Seeds Over Eggs
Dr. Yogendra, an advocate for traditional Indian dietary principles, Ayurveda, and the Sattvic diet, emphasized the importance of hydration and a reduction in solid food intake. She suggested that breakfast should be consumed around sunrise and include nuts, which provide ample protein. She also recommended pumpkin seeds, chia seeds, and flax seeds, claiming, “Flax seed is better than egg,” and advising against non-vegetarian consumption.
Ideal Meal Plan for Weight Loss
Breakfast:
- Nuts (607 calories, 20g protein per 100g)
- Pumpkin seeds (559 calories, 10.7g protein per 100g)
- Chia seeds (487 calories, 17g protein per 100g)
- Flax seeds (534 calories, 18g protein per 100g)
Lunch:
- Buttermilk (40 calories, 3.3g protein per 100g)
- Dal with rice (290 calories, 13g protein per 200g)
- Roti with sabzi (300-600 calories, 9-16g protein per 100g, depending on the vegetables used)
Evening Snack:
- Chana (430 calories, 20g protein per 100g)
- Makhana (430 calories, 20g protein per 100g)
- Lemon water (22 calories, 0.3g protein per 100g)
Dinner:
Soup (40-90 calories, 2-10g protein per 100g, depending on ingredients)
Dr. Yogendra suggests that for dinner, consuming a large bowl of soup is beneficial, and if hunger persists, adding small amounts of rice or roti to the soup can be helpful. Mixed vegetable soup, she noted, is the best choice.
This yogic approach to diet underscores the importance of vegetarian, nutritious meals while promoting mindful eating to support weight management effectively.
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