Practicing yoga and following grandma’s cooking is a trend these days. But it’s been a part of Indian culture for centuries. Yoga emphasizes the simple principles of basic life. If we practice yoga regularly and eat simple sattvik food, we can maintain our sanity during difficult times. It also helps in a healthy and peaceful life. Here is a simple Indian sattvik diet plan for weight loss and healthy living.
The Ayurvedic Diet:
Ayurveda defines food in three categories, namely sattvik, rajasic and tamasic, which define our gunas or nature. Take the Ayurveda Guna personality test. These foods affect a certain type of energy that is reflected in our thought process and nature. It is rightly said: “We are what we eat”. These categories define and reflect our health, behavior, thinking, and peace of mind. Some characteristics related to the Ayurvedic food pattern are as follows:
Sattvic – Purity, Health, Harmony and Wellbeing.Rajasic – Stress, anger, activity and restlessness.Tamasic – dullness, laziness and lethargy.
Chhandogya Upanishad says: “āhāra śhuddhau sattva śhuddhiḥ”. This means that the consumption of sattvik foods purifies the mind and becomes part of our pure consciousness. Eating affects not only the thought process but also the behavior of an individual.
The balance of the three gunas is equally important in life. Hence, we all need three Gunas who are Rajas, Tamas and Sattvic to balance our health and life.
Tamas Guna regulated Rest and sleep.Rajas Guna inspires us to do this work towards our goals.Sattva helps Fulfill aspirations in life.
Yoga emphasizes that more sattva guna is inculcated to promote awareness of a healthy mind and body.
3 types of Ayurvedic diet:
As the name suggests, the Rajasic food is rich in flavor that pleases the tongue. It consists of aromatic spices, onions and garlic. These diets are high in empty calories. It doesn’t add to our daily nutritional needs. Rajas food according to Vedas weakens the digestive system. This diet consists of fried foods, refined foods, coffee, tea, desserts, and all comfort foods.
Tamasic diet means something that is not in harmony with nature. It’s made from stale, chemically processed, non-vegetarian foods. It also contains alcohol and cigarettes. Such foods are harmful to health in the long run. These foods cause metabolic diseases like cancer, metabolic syndrome and diabetes. Obesity-related disorders and bowel disorders can also occur. An increased intake of tamasic food makes the person lethargic and less productive.
A sattvik diet means a very simple diet. It is a plant-based diet that is high in fiber, low in fat, high in protein, and high in vitamins and minerals. The sattvik diet promotes life expectancy, physical and mental health. It includes seasonal fruits and vegetables, whole grains, legumes, sprouts, nuts, and dairy products. Sattvic foods according to our Yoga Veda balance the person physically and mentally. It makes you calmer, focused, calm, healthy and very productive. These foods do not contain onions, garlic, chilies, and preservatives, so they can be consumed by all age groups.
Just as important is not only the consumption, but also the preparation of sattvik foods. Prepare the food with mindfulness, care, and love. This creates energetic vibrations that are absorbed by food and enter your body during digestion.
Indian sattvige diet
Benefits of the Indian Sattvik Diet:
Weight loss: The saturated diet includes whole grains, fruits, and vegetables. It’s high in fiber, low in calories, and full of vitamins and minerals. This helps reduce fat intake, boosts metabolism, increases satiety, encourages slow chewing of food, and reduces hunger pangs.Prevents diseases: A high-fiber meal keeps cholesterol, circulating glucose, and fats in check. It’s low in salt and helps maintain blood pressure. The vitamins and minerals help in preventing cancer.Strengthens immunity: Sattvic foods are rich in protein, vitamins and minerals. Every food recipe is nutritious. It has received the maximum amount of antioxidants. All of these factors help boost our immunity and maintain health.
Food List For Indian Sattvik Diet Plan:
Foods to contain:
Whole grains and cereals: Whole wheat flour, daliya, oats, quinoa, basmati rice, barley, millet, whole wheat pasta and noodles.Legumes and legumes: Beans, green lentils, dals, peas, split dals, chickpeas and sprouts.Nuts and Oilseeds: Almonds, walnuts, pistachios, hazelnuts, cashews, Brazil nuts, coconuts and pumpkin seeds. Sunflower seeds, sesame seeds, flax seeds and chia seeds.Fats and oils: Olive oil, coconut oil, mustard seed oil, sesame oil, flaxseed oil and ghee.Dairy products: Milk, yogurt, cheese, cottage cheese.Non-dairy products: Almond milk, coconut milk, cashew milk, nut and cheese based on seeds. Fruits: apples, bananas, papaya, cherries, melons, peaches, guavas, fresh fruit juices, berries, dragon fruits. Grapefruit, plums, grapes, lychee, mangoes and pineapples. Persimmon, plums, pomegranates and sweet tangerines.Beverages: Green tea, fresh fruit juices, vegetable soups and juices.vegetables: Green vegetables, lettuce, seasonal vegetables, beetroot and bitter gourd. Broccoli, Brussels sprouts, cabbage as well as carrots, cauliflower, celery, corn, zucchini and cucumber. Edible flowers, green beans, lotus root, okra, potato, sweet potato, beet (sweet) and yams.Other – Honey, jaggery, maple syrup and raw sugar cane. Watercress, fresh wasabi, rose petals, lavender flowers and fresh coconut water.
Food to Avoid:
Non vegetarian foods: Animal-based poultry, eggs, fish, beef or gelatine.Fast food: High cheeses, fried foods, fried as well as creamy desserts.Processed foods: Packaged foods high in preservatives, breakfast cereals, ready-to-eat foods, and pickles.Refined foods: Refined Flour, Refined Sugar, Processed Sugar, and Baked Goods.Beverages: Sugary sports drinks, coffee, tea and alcohol.Root vegetable: Onion, spring onions and garlic.
Indian Sattvik Diet Plan:
Breakfast: 1 cup of ginger and turmeric + 8-10 pieces of dhokla + 2 tablespoons of green chutney OR 3 medium-sized idli with sambar and chutney.
Morning: 1 fruit + 1 cup of lemongrass green tea.
Having lunch: 1 cup of lettuce + 2 chapati + ½ cup of brown rice or cooked quinoa + 1 cup of dal + 1 cup of vegetables + 1 glass of buttermilk.
Snack: 1 cup of turmeric + handful of roasted fox nuts.
Dinner: 1 cup salad + 1½ cup khichdi OR 2 small bajra roti + 1 cup kadhi + 1 cup vegetables.
Bedtime: 1 cup of Kesar milk.
Ayurveda suggests that sattvik foods keep you as close to nature as possible. Try to consume organically grown and non-genetically modified foods. It has to be without preservatives, artificial flavors or additives. A simple, homemade, vegan meal is nothing more than an Indian sattvik diet.