BE FIT – Diet & Lifestyle for Weight Managment.


Diet and Lifestyle Plan for

“Weight Management”

  • Introduction:-

In Ayurveda, managing weight is not only about dieting but also about balancing the body’s energies through a holistic approach that includes diet, lifestyle practices, and natural therapies. According to Ayurveda, the key to effective weight management is to enhance digestion and promote a sattvic lifestyle that maintains harmony and balance within the body. Here is a detailed Ayurvedic plan to support weight management.

  • “Daily Schedule and Practices”:-
  • Morning Rituals (5:00 am – 6:00 am):–

– Begin your day early, ideally before sunrise, to align with the natural circadian rhythms, which is believed to enhance vitality and digestion.

– Drink 1-2 glasses of lukewarm or room temperature water to stimulate the digestive system and hydrate the body after sleep.

– Consume herbal tea or Triphala water (soaked overnight), which aids in detoxification and promotes bowel movement.

  • Physical Activity

– Engage in morning exercises such as yoga, walking, or a light gym session. This helps to stimulate metabolism and maintain physical health.

  • Breakfast (8:30 am – 9:00 am):-

– Eat a nourishing breakfast consisting of seasonal fruits According to your Vikuriti or barley vegetable daliya accompanied by a fresh green chutney made of kadhi patta (curry leaves), mint, green coriander, cumin, and ginger. This meal is light yet fulfilling, supporting slow and healthy weight loss.


  • Mid-Morning (11:30 am – 1:00 pm):-

– Hydrate with herbal tea, nimbu pani (lemon water), or plain water. Staying hydrated is crucial for digestion and preventing overeating.

  • Lunch (1:00 pm – 1:30 pm):-

– Include a balanced meal of chapati or rice with seasonal vegetables, dal (lentils), and a fresh salad. Complement these with a chutney made from mint, cilantro, tomato, cumin seeds, green chili, and garlic to enhance flavors and aid digestion.

  • Evening Refreshment (5:00 pm):-

– Opt for nimbu pani, herbal tea, or a vegetable soup. These are light on the stomach and perfect for keeping hunger pangs at bay.

  • Dinner (6:00 pm – 7.00 pm):-

– Keep dinner light and easy to digest, which is crucial for weight management. Options include seasonal boiled vegetables with chutney or a simple vegetable soup.

Ensure that no proteins are consumed during dinner as they are heavier to digest.

  • Hydration:-

– Throughout the day, prefer boiled water over RO (reverse osmosis) water to maintain the natural minerals which support overall health.

  • Dietary Restrictions:-

– Avoid sugar, packed foods, animal proteins, refined foods, and excessive dairy. The use of traditional Indian homemade desi ghee is allowed in moderation.

  • Eating Habits:-

– Chew your food properly to improve digestion and absorption of nutrients.

  • Bedtime Ritual (Before Sleeping):-

– Practice Nasya therapy by administering 2 drops of Anu taila or Badam tail in each nostril. This helps clear the nasal passages and promotes better sleep, which is essential for weight management.


  • Conclusion:-

Adopting this Ayurvedic diet and lifestyle plan will not only aid in weight management but also foster overall physical and mental well-being. It encourages the consumption of whole and seasonal foods, aligns with natural bodily rhythms, and integrates physical activity with daily routines. Remember, individual adjustments may be necessary based on one’s specific constitution and health conditions, and it is beneficial to consult with an Ayurvedic practitioner for personalized advice.

  • For more information, fix an appointment With Nadi Vaidya Dr Ajit Singh Yadav Ji








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