Dr. Hansaji Yogendra, a renowned yoga expert and the director of The Yoga Institute, recently discussed a yogic diet for weight loss during an interview with The Rich podcast. She emphasized that this diet aims to nourish and balance the body while encouraging mindful eating practices. For those seeking to increase their protein intake within a vegetarian framework, she recommends incorporating seeds and nuts as a convenient and effective solution to achieve their dietary objectives.

‘Flax seed is better than egg’

Dr. Hansaji Yogendra, who frequently emphasizes the significance of traditional Indian cuisine and nutritional practices, as well as the principles of Ayurveda and the Sattvic diet in her presentations, stated in Hindi, “What steps should you take to achieve weight loss? Increase your liquid intake while decreasing solid foods. For breakfast, around sunrise, it is advisable to consume nuts, as they provide a substantial amount of protein. Additionally, consider incorporating pumpkin seeds, chia seeds, and flax seeds into your diet. Notably, flax seeds are superior to eggs, so I recommend completely avoiding non-vegetarian options.”

Regarding lunch, she suggested, “Consume a glass of buttermilk. You may opt for dal with rice or choose roti accompanied by sabzi. Including some salad in your lunch is also beneficial.” Dr. Hansaji Yogendra further remarked, “For your evening snack, enjoy a bowl of chana or makhana along with a glass of lemon water. For dinner, a generous serving of soup is ideal. If you experience hunger, you can add some pieces of rice or roti to your soup. Mixed vegetable soup is particularly recommended.”

To help you make the best choices, Dr Hansaji Yogendra shared what your yogic diet for weight loss should look like:

Breakfast

⦿ Nuts

Amount per 100 gm: 607 calories and 20 g protein

⦿ Pumpkin seeds

Amount per 100 gm: 559 calories and 10.7 g protein

⦿ Chia seeds

Amount per 100 gm: 487 calories and 17 g protein

⦿ Flax seeds

Amount per 100 gm: 534 calories and 18 g protein

Lunch

⦿ Buttermilk

Amount per 100 gm: 40 calories and 3.3 g protein

⦿ Dal with rice

Amount per 200 gm: 290 calories and 13 g protein

⦿ Or roti with sabzi

Amount per 100 gm: 300-600 calories and 9-16 g protein (depending on sabzi)

Evening snack

⦿ Chana

Amount per 100 gm: 430 calories and 20 g protein

⦿ Makhana

Amount per 100 gm: 430 calories and 20 g protein

⦿ Lemon water

Amount per 100 gm: 22 calories and 0.3 g protein

Dinner

⦿ Soup

Amount per 100 gm: 40-9- calories and 2-10 g protein (depending on the ingredients)

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