Yoga is a resourceful form of exercise which helps one focus on peace of mind and physical well-being. While this quest for fitness is the right way to go, it is incomplete without a compatible diet. Before you target weight loss, it is essential that you also understand how your diet plays a major role in weight gain. Your daily calorie intake is a primary component, and you only lose weight if you burn more calories than you take in.
Substitute your daily diet with this plan, and notice the change within one week!
Early Morning (6:30AM – 7:00AM) –
1 tall glass of lukewarm Lemon Water/ 1 cup full of Green Tea (or other Herbal tea of your choice)/ 1 cup full of Black Tea
It is essential to start your day early, with a healthy drink. Lukewarm lemon water early in the morning helps with cleansing your digestive system, which is a perfect way to kickstart your day. Lemon, Green Tea and Black Tea contain antioxidants, which support your immunity and digestive systems. Add a spoonful of raw Honey or raw unprocessed Sugar to your drink. You can take the same drink for all days, or shuffle in between drinks according to your preference. However, do not add milk to your tea, because it makes the drink heavy.
Breakfast (8:30AM – 9:00AM) –
2 Suji idlis with 1 bowl Sambhar/ 2 Suji uttapam with 1 bowl Sambhar/ 1 Egg Toast with 1 Banana/ 1 Whole wheat toast with 1 glass of low fat milk
Breakfast is a very important part of your diet and must not be skipped. Suji is a balanced food, and is enriched with proteins, calcium and vitamins. It works splendidly for weight loss, and keeps you free from hunger pangs. Sambhar is also full of proteins, and gels well with Idlis and Uttapams. Eggs also assist weight loss because of low fat content, and are full of nutrients. However, remember to avoid white bread and only consume bread made with whole wheat or other whole grains.
Mid-Morning (11:00AM – 11:30AM) –
Any fresh fruit of your choice/ 3-4 assorted nuts/ Mixed fruit salad/ 10-12 boiled chickpeas (kabuli chana)
Fresh fruits make a perfect Mid-Morning snack. High in fibre and balanced sugar count, fruits are your best friend in a healthy diet. Dried fruits and nuts are also rich in anti-oxidants and packed with nutrients. Boiled chickpeas are a hub of protein which assists weight loss and keeps you full.
Lunch (1:30PM – 2:00PM) –
2 rotis + 1 bowl vegetable (of your choice) sabji/ 1 bowl non-vegetarian sabji + ½ cup boiled beans
Rotis are rich in fibre and easy to digest. Pair it with a vegetable/ meat of your choice. Do not use refined oil for cooking. You can replace your oil with ghee or olive oil. Try avoiding spicy food, and put just enough spices for taste. Green vegetables are most recommended. You can also eat 1 bowl of Khidchi with sabji of your choice.
Mid-Evening (4:00PM – 4:30PM) –
1 tall glass of Buttermilk/ 1 bowl of Curd/ 1 tall glass of Fresh Fruit juice
Buttermilk and Curd aid digestion and soothe your digestive system. If you are Lactose intolerant, you can take a tall glass or Fresh Fruit Juice or one granola bar. Do not add sugar to your juice or curd.
Snack (6:00PM – 6:30PM) –
1 multigrain Biscuit/ 1 chiki/ 1 small bowl of steamed Corn
Keep your snack light so that you can have an early dinner. Multigrain digestive biscuit or chiki are a perfectly healthy yet delicious choice for snack. Corn is rich in carbohydrates and improves metabolism. It is also good for heart.
Dinner (8:00PM – 8:30PM) –
1 bowl of mixed vegetable Salad/ 1 dal Paratha + 1 small bowl of Raita/ 1 bowl of Pasta with vegetables
You must have a light dinner. If you are a non-vegetarian, avoid meat for dinner and have it for lunch instead. Pasta is a healthy option, as long as it is not very cheesy. You can add a cube of cheese to your Pasta or Paratha. Be sure to keep a minimum 2 hour gap between your dinner and bedtime.
Before sleep –
1 tall glass of warm water
Warm water aids digestion and keeps you hydrated during sleep.
For your diet to work well, it is mandatory you keep yourself hydrated throughout the day, consuming at least 8-10 glasses of water. Eat until you are satisfied and do not overeat. You must eat something every 2 hours, and this diet gives you abundant nutrients while keeping your calorie intake in check. Pursue this diet for 4 weeks along with daily yoga, and you will start noting a big difference. Do not forget to follow your weekly progress!