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Weight Management

Ayurvedic Diet & Tips for Weight Loss

Published on Dec 03, 2021


By Dr. Surya Bhagwati
Chief In- House Doctor
BAMS, DHA, DHHCM, DHBTC | 30+ Years of Experience

In this blog, let us investigate the Ayurvedic weight loss diet you should follow, based on your dosha. I will describe ayurvedic tips for weight loss while also providing an ayurvedic diet for weight loss with a list of foods to eat and avoid for effective fat burn. Learning healthy ways to lose weight is important for long-lasting results. Best of all, everything on the diet chart for weight loss will be 100% natural.

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Ayurvedic Ways to Lose Weight

Ayurved doesn’t have a one size fits all approach to weight loss. Instead, Ayurvedic doctors assess every person as a whole before prescribing a tailor-made diet plan for weight loss. Ayurvedic weight loss diet requires a dosha test done by an ayurvedic practitioner. This will help you find out your dominant dosha and provide you with a weight loss diet which will work for you.

Find Your Dosha To Pick The Right Diet For Weight Loss

Click here to find out your dosha!

The simple way to look at your dosha is to consider it your dominating energy type. There are three dosha types which are based on the five elements, air, fire, water, earth, and space. Your body has all three dosha energies, but one is more prominent.

The Three Dosha Types:

  • Vata dosha (Either and Air): Those with the Vata dosha are considered intense, creative, or expressive. Attributes associated with Vata include light, dry, rough, and cold.
  • Pitta dosha (Fire and Water): Those with the Pitta dosha are considered joyful, driven, and intelligent. Attributes associated with Pitta include hot, sharp, mobile, and liquid.
  • Kapha dosha (Earth and Water): Those with the Kapha dosha are considered loving, calm, or lethargic. Attributes associated with Kapha include heavy, soft, static, and moist.

With an Ayurvedic diet for weight loss, you can expect a basic guideline of mindful eating with a focus on the appropriate dosha-specific foods to eat. Do keep in mind that while you can experience weight loss with Ayurved, the right lifestyle practices, regular exercise, and mindful living can significantly boost your visible weight loss and improve overall health from the inside out.

Ayurvedic Tips for Weight Loss

1. Have Three Delicious Meals Every Day

In Ayurveda, the digestive fire is associated with the processes of transformation and digestion. Maintaining a healthy metabolism demands the proper kindling of the digestive fire, which may be accomplished by providing the body with regular and dependable fuel .It is necessary to learn healthy ways to lose weight; starving yourself or avoiding meals altogether does more damage than good. Eating three well-balanced, healthy meals a day ensures your body is well-nourished and not deprived of essential nutrients it requires.Therefore, eat healthy, easily digestible meals every day without snacking in between meals to achieve a proper balance. This will ensure that the digestive fire is sufficiently activated and actually support its growth.

2. Prepare a simple meal and eat it before 7 o'clock

In order to aid the body's detoxification activities while you sleep, it is recommended that you have a light dinner (preferably before 7 p.m.). If you want to cleanse your system properly after dinner, eat more soups and salads.

3. Exercise At Least Three Times Per Week

You need to make time in your busy schedule to exercise if you want to increase your metabolic rate and burn fat more effectively. Physical activities such as walking, running, cycling, swimming and yoga asanas for weight loss are effective workouts to reduce belly fat. Getting your blood pumping and your muscles working is best done first thing in the morning, when your body has had a chance to wake up and get ready for the day. Yoga is an easy activity that can be done at home. Some of the best yoga asanas for weight loss are Surya Namaskar, Virabhadrasana, Utkatasana and Sarvangasana.

4. Drink Tea or Hot Water All Day

In the Vedic culture, hot water has a reputation as a magical cure-all. External factors including pollution, poor dietary decisions, and other environmental hazards can contribute to a buildup of toxins (also called ama) in the human body. According to popular belief, ama has a sticky consistency but dissolves quickly in hot water. First thing in the morning, consume a few sips of warm water. Add some fresh herbs, like ginger, and watch the magic happen.

5. Meditation

Ancient saints practised meditation as a means of maintaining their health and well-being. Most people in today's fast-paced society, where stress and depression rule, overeat without realising the consequences until they have gained a significant amount of weight. Therefore, it is crucial to spend at least 10 minutes per day practising gentle yoga, meditation, or other mind-and-body calming practises that keep you content and at peace. Reduced stress is a boon to the body's ability to shed unwanted pounds on its own. Learning and incorporating ways to reduce stress in our everyday lives is vital. One of the most essential ayurvedic techniques for weight loss is meditation, which not only helps us feel more focused and alert but also improves our decision-making skills throughout the day.

 6. Eat Properly

If you're looking for an answer to the question, "How can I lose weight in ayurveda?" You should know that ayurvedic diet tips for weight loss always emphasise on the practise of eating healthily and consistently. Eat healthy food at every meal and avoid unhealthy snacking by sticking to a strict three-meal daily schedule that includes seasonal fruits and vegetables. Cabbage, Broccoli, Cauliflower and Sweet Potatoes are some of the best vegetables for weight loss due to their high fibre content. Fruits and vegetables rich in fibre keep you full longer, thus preventing unhealthy snacking. Always keep in mind that food is a fast-burning fuel for the body, and eat at the optimal time for digestion. For optimal digestion, you should have a large meal between 8 and 9:30 a.m., a moderate lunch between noon and 3 p.m. that includes lots of vegetables, grains, and meat, and a very light dinner before 7:30 p.m. that consists of soups and salads.

Learning to abstain from all snacking will allow you to put more energy and focus into losing weight healthfully. And if you must snack, opt for fresh or dried fruit instead of salty nibbles like chips or namkeen. When given enough time to digest one meal before moving on to another, the digestive system is strong and efficient. This is why experts recommend at least a four-hour fasting period between meals.

7. Eat Seasonally

Eating seasonally and regionally is the greatest ayurvedic strategy for weight loss. A high-carbohydrate diet, including plenty of fresh fruits and vegetables, is essential for staying cool and invigorated during the humid summer months. Vegetables high in water content such as cucumber, tomatoes and mushrooms are some of the best vegetables for weight loss, especially during summer. These vegetables help you stay hydrated and feel full. Root vegetables, seeds, nuts, meats, and cheeses provide us with a warm and satisfying meal during the winter. Green leafy vegetables and sprouts are very useful for cleansing the body during the monsoon and rainy seasons. A more efficient digestive system and better nutrient absorption are both benefits of adjusting one's diet to the changing of the seasons and geographic locations.

8. Go For a Walk Right After Food

One of the most common ayurvedic diet tips for weight loss is to incorporate walks in your daily routine. In most cases, after eating, we feel drowsy or tired. However, if you want to lose weight in a healthy way, you should try taking brisk walks after each meal to speed up your digestion. Weight loss habits such as post-meal walks should be a daily activity, and care must be taken to ensure you don’t overstrain yourself immediately after eating.

Dosha-Based Weight Loss Diet Chart

Ayurvedic diet tips for weight loss lay emphasis on Dosha-based diet. Ayurveda understands that individuals differ in their body types and speed of metabolism. Thus, ayurveda classifies people into different Doshas which allows for more accurate identification of suitable diets and exercise plans.

Vata Dosha Diet For Weight Loss

Vata Dosha Characteristics

According to the science of Ayurved, those with Vata Dosha should have a diet plan with small, regular meals. These meals should be warm and include plenty of vegetables. This is because sweet and warm foods can help subdue Vata imbalance.

Drinking plenty of (preferably warm) water regularly can help those with Vata dosha. Coffee, tea, and soft drinks that contain stimulants should also be avoided as they can overstimulate the nervous system in Vatas.

Here is a list of foods to eat and foods to avoid if you have a Vata Dosha:

Foods to eat for Vata dosha Foods to avoid for Vata dosha
Coriander leaves Split peas
Peanuts Dried fruit
Dairy products Turkey
Black pepper Lamb
Eggs Barley
Rice and other grains Potatoes
Red lentils Corn
Sesame oil/ghee Chickpeas
Chia or flax seeds Yoghurt
Sweet fruit like cherries Raw, frozen, or dried vegetables
Vinegar Red wine
Beef Raw apples and watermelon
Cooked vegetables Chocolate
White wine or beer  

Pitta Dosha Diet For Weight Loss

Pitta Dosha Characteristics

Pittas are said to have a strong digestive system that can digest almost any food. That said, to maintain the right dosha balance the best weight loss habit for Pitta Dosha is to eat pungent, salty, or sour foods in moderation.

Those with a predominant Pitta dosha should always take care of keeping their doshas balanced. This means regular food intake, especially for those with cooling properties.

Here is a list of foods to eat and foods to avoid if you have a Pitta Dosha:

Foods to eat for Pitta dosha Foods to avoid for Pitta dosha
Raisins Bread (with yeast)
Unsalted butter Brown rice
Bitter or sweet vegetables like cauliflower or broccoli Chilli pepper
Coconut Rye
Watermelon soy sauce
Dry cereal Salted butter
Dry white wine Sour fruits
Almonds Red or sweet wine
Pasta Apricots
Beer Avocado
Black beans Pungent vegetables (like onions)
Egg whites Sour cream
Chicken Chicken (dark meat)
  Seafood (excluding prawns)

Kapha Dosha Diet For Weight Loss

Kapha Dosha Characteristics

Those with Kapha dosha have a slow-acting metabolism, thus, ayurvedic diet tips for weight loss for Kapha Dosha include eating warm, cooked meals that are easy to digest. Foods that are bitter or pungent can help reduce Kapha while promoting digestion. Warm lemon and honey water is a great way to start the morning for Kaphas since it boosts digestion naturally.

Unlike other doshas, people with Kapha dosha should not eat more than three meals with the biggest one being lunch. According to Ayurveda, a weight loss habit that Kapha Dosha individuals should incorporate is avoiding snacking, and you should eat less than you think you need to satisfy your satiety.

Here is a list of foods to eat and foods to avoid if you have a Kapha Dosha:

Foods to eat for Kapha dosha Foods to avoid for Kapha dosha
Paneer Duck
Dry red or white wine Sweet/juicy vegetables like cucumber
Astringent fruit like prunes Sweet or sour fruits like grapefruit
Lima beans Freshwater fish
Granola Pasta
Prawns Rice
Turkey Kidney beans
Buttermilk Wheat
Carrots Tofu
Chilli  Cooked oats
  Hard alcohol
  Soft or hard cheese

Mindful Eating Through Ayurvedic Diet for Weight Loss

Regardless of your dosha, there are some basic Ayurvedic diet tips for weight loss when it comes to eating mindfully that you should follow.

Mindful Eating For The Faster Weight Loss

Principles for mindful eating, according to Ayurved:

  • Each meal should have all six tastes (Rasas) – sweet, sour, salty, pungent, bitter, and astringent.
  • Follow the right eating order – Start your meal with sweet-tasting food like fruits. Follow this with salty and sour foods. Finish your meal with pungent, bitter, and astringent foods.
  • Focus on your food and eat mindfully – Enjoy and appreciate every bite while avoiding distractions like your phone, talking, or laughing.
  • Eat at the right pace – Eat slowly enough that you can enjoy the food while eating fast enough to avoid eating cold food.
  • Don’t overeat – Your body will give you signals to indicate your satiety. So, be alert to these signs and stop eating before you end up overeating.
  • Eat at the right intervals – Ayurved suggests you avoid eating anything within three hours of your last meal while avoiding not eating anything for longer than six hours.
  • Don’t eat breakfast like a king – Ayurvedic guidelines suggest eating a light breakfast followed by a filling lunch. When it comes to dinner, you can decide on how much you eat based on your satiety levels.

Pros and Cons: Ayurvedic Diet Tips for Weight Loss

Here is a list of pros and cons of picking a diet plan for weight loss based on Ayurved:

Pros of Ayurvedic diet for weight loss Cons of Ayurvedic diet for weight loss
Promotes mindful eating Identifying your dosha may be difficult
Helps promote holistic weight loss Some rules can be difficult to follow
Focuses on whole foods Takes time to show results
Supports general wellness  
Diets are sustainable for long-term goals  

Ayurvedic Herbs for Weight Loss

Ayurved isn’t just doshas, diet, and foods, it also incorporates the use of herbs to balance your doshas for a holistic approach to healthy living. Guggul, Triphala. Methi and Apple Cider Vinegar are some of the best ayurvedic medicines for weight loss without side effects. As they are made of natural ingredients and are often organic in nature, they do not harm the body. Dr. Vaidya’s Triphala juice helps aid weight loss by improving metabolism. 

One of the most potent weight loss formulations in Ayurveda is Medohar Guggul. This formulation blends 10 powerful weight loss herbs, including Guggul, Musta, and Triphala. It works by promoting your fat metabolism which helps burn off your excess body fat to provide natural weight loss.  Other popular ayurvedic herbs for weight loss include Pippali and Methi are also used for their fat-burning properties. Pippali works to help rid the body of fatty toxins while supporting healthy metabolic rates. Methi promotes satiety, helping you feel full and avoid overeating.

These herbs along with other hand-picked Ayurvedic ingredients are used in Herboslim to provide an Ayurvedic boost for your weight loss. Dr. Vaidya’s Herboslim is the right balance of Ayurved and new age science with the sole focus of providing you with a way to maximize your gains from your diet for weight loss.

Apple cider vinegar is an increasingly popular ayurvedic medicine to lose belly fat. Apple cider vinegar should be diluted in water and had before meals. It curbs appetite and controls unhealthy, binge-eating habits. If you are trying to lose weight, you should consume apple cider vinegar due to its numerous benefits. Dr Vaidya’s Apple cider effervescent tablets make consuming apple cider vinegar easier and more convenient. This ayurvedic medicine to lose belly fat has additional benefits, as the pomegranate and garcinia extracts present in it burn excess fats while promoting gut health and aiding digestion. 

Despite consuming numerous ayurvedic herbs for weight loss, you may not experience weight loss due to poor diet and lack of exercise. As ayurveda strives to find holistic solutions to problems, it is necessary to take the effort to make changes in your lifestyle to obtain desired results.

For more information on weight loss visit Dr Vaidya’s.

Dr. Surya Bhagwati
BAMS (Ayurveda), DHA (Hospital Admin), DHHCM (Health Management), DHBTC (Herbal Beauty and Cosmetology)

Dr. Surya Bhagwati is an established, well-known Ayurvedic expert with over 30 years of experience in treating and consulting in the field of Ayurveda. She is known for the timely, efficient, and patient-centred delivery of quality health care. The patients under her care receive a unique holistic treatment comprising not only medicinal treatment but also spiritual empowerment.

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