Introduction
Fad diets and quick fix solutions are everywhere, but in a world that prides itself on a quick fix we still need a sustainable approach that represents how we should really live: Ayurveda.
It can be hard to maintain a healthy weight. A weight loss diet plan based on Ayurveda, by its very nature, doesn’t just attempt to get you into shape, it also promotes your overall good health. Ayurveda offers personalized ways in which to lose weight as it aligns one’s diet with one’s body type, the dosha. An Ayurveda diet plan for weight loss is not just about what you eat, but when you eat and how you eat, and is a complete system for achieving and maintaining a healthy weight.
Importance of Ayurveda Diet in Weight Loss
The Ayurveda method of weight loss is about balance and harmony in the body. Whereas other diets help lose weight in an unhealthy manner, practicing Ayurveda can enable healthy weight loss for life, purging you of the root causes of weight gain. This approach includes understanding your unique constitution, optimizing digestion and natural foods that nourish the body and help you lose fat. Ayurveda weight loss tips focus on creating a sustainable approach to weight management that promotes long-term health and wellness. Ayurvedic diet plan for weight loss works by:
Align your digestive fire (agni).
– Removing toxins (ama)
– Promoting mindful eating
– Supporting overall wellness
Ayurvedic Diet Tips for Weight Loss
Ashta Ahara Vidhi Vishesha Ayatana (eight factors determining the utility of food) is explained in Ayurveda (Charaka Samhita). They are –
तत्र खलु इमानि अष्ट आहार विधि विशेष आयतनानि भवन्ति; तद्यथा प्रकृतिकरण संयोग राशि देश काल उपयोग संस्था उपयोक्ता अष्टमानि भवन्ति । (च.वि. २१)
- Prakriti (Nature/Inherent Quality): It means the inherent properties of food like guru (heavy), laghu (light), sheeta (cold) and ushna (hot) which cannot be changed entirely. Ideally food which are laghu, ushna are beneficial for maintaining a healthy weight. Eg- Spicy food (
Ushna) , Green gram (Laghu) - Karana (Processing): The food processing method can alter the qualities of food and its absorption, digestion, metabolism and excretion. Steaming over frying,Boiling over deep-frying, Light sauteing over heavy oil cooking, seasoning the curry with spices like cumin, black pepper, ginger etc process can be incorporated to aid weight loss
- Samyoga (Combination): Proper combination can improve nutrition and digestion. Combining carbohydrate rich food with protein rich food (rice and dal) in equal proportion, adding hing or garlic, onion while cooking pulses to avoid bloating, using spices like cinnamon, clove, black pepper etc along with heavy to digest food articles like paneer are few tactics to maintain healthy weight.
- Rashi (Quantity): Quantity of food consumed i.e. Sarvagraha (total quantity) and Parigraha (quantity of each ingredient) has an impact on nourishment and digestion. Avoid overeating, balanced carbohydrate and protein intake, portion control, eating until 3/4th stomach capacity are essential for proper weight management.
- Desha (Place/Habitat): Quality of food differs based on the geography, culture, and climate where It is grown and consumed. Selecting seasonal, local produce will help in proper digestion of the food thus assisting in weight loss.
- Kala (Time): It considers Nityaga (daily time considerations) and Avasthika (seasonal considerations). Your largest meal should be at lunch when digestion is strongest. Eating a lighter dinner before sunset, avoiding late-night snacking are a few tips for healthy weight loss.
- Upayoga Samstha (Rules of Eating): The rules of eating include sitting in the right posture; Eating only when hungry, keeping clean surroundings etc which will enhance digestion and help to recognize satiety cues, reducing overeating thus avoiding weight gain.
- Upayukta (The User/Consumer): It considers Prakriti (body constitution), age, strength, digestive capacity, habits, and physical condition of the consumer.Knowing one’s body nature will help to choose food which are suitable to your nature and maintain a healthy body.
- These principles are still feasible in the modern era as they account for aspects like food combinations, portion control, time frames of meals, and the divergence in nutrition necessities of every person and are really necessary to maintain healthy weight.
Other Key factors include -
- Understand Your Dosha: Find out what is your body type (Vata, Pitta, Kapha) to fit the diet and lifestyle. For instance, Kapha individuals may benefit from lighter, drier foods, while Pitta types may need cooling foods to balance their health.
- Incorporate Anti Obesity Spices: Spices like Cumin, Coriander, ginger, Turmeric, clove, cinnamon which have anti obesity properties can be used. These can help regulate metabolism and reduce fat accumulation.
- Lifestyle modifications: Use yoga or other physical exercises, avoid stress,maintain proper sleep cycles. These not only aids weight loss but also improves mental well-being.
- Balanced Diet: Eat whole foods and get a variety of seasonal fruits and vegetables. Avoid heavy, oily,fried, packeted, instant and processed foods that can aggravate Kapha dosha.
Conclusion
The Ayurvedic method for weight loss is sustainable to achieve your ideal weight and improves your health. If you follow these time tested principles, you can learn to have a healthier relationship with food and make lasting lifestyle changes.
REFERENCES
1. Sharma, S et al. (2009). Diets based on Ayurvedic constitution–potential for weight management. Alternative therapies in health and medicine, 15(1), 44-
2. Aggarwal, B (2010). Targeting inflammation-induced obesity and metabolic diseases by curcumin and other nutraceuticals. Annual review of nutrition, 30, 173-99.
3. Rioux, J et al. (2014). A Pilot Feasibility Study of Whole-systems Ayurvedic Medicine and Yoga Therapy for Weight Loss. Global Advances in Health and Medicine, 3, 28 – 35. https://doi.org/10.7453/gahmj.2013.084
4. Rioux, J, Howerter, A (2019). Outcomes from a Whole-Systems Ayurvedic Medicine and Yoga Therapy Treatment for Obesity Pilot Study. Journal of alternative and complementary medicine, 25(S1), S124-S137
5. Ramen, S et al. (2013). A COMPARATIVE CLINICAL EVALUATION OF AYURVEDIC DIET PLAN AND STANDARD DIET PLAN IN STHAULYA (OBESITY) International journal of research in ayurveda and pharmacy, 4, 680-684.
- Identifying your body type (dosha)
- Including more whole foods
- Establishing regular meal times
- Incorporating digestive spices
- Fresh, seasonal produce
- Legumes and pulses
- Whole grains like quinoa and barley
- Lean proteins
- Herbal teas
- Digestive spices
- Processed foods
- Cold beverages
- Heavy, fried foods
- Excessive dairy
- Late night eating
- Incompatible food combinations
- Works with your body's natural rhythms
- Promotes gradual, sustainable weight loss - Focuses on whole foods - Encourages balanced nutrition
- Supports overall health and wellness
