Weight Gain – Diet & Lifestyle

Gaining weight in a healthy manner involves a balanced approach that nourishes the body, mind, and spirit. Ayurveda and Yoga offer holistic strategies to support weight gain by enhancing digestion, balancing the doshas (Vata, Pitta, and Kapha), and promoting overall well-being. This plan outlines a comprehensive daily routine to help you achieve your weight gain goals naturally and sustainably.

   – Mantra/Positive Affirmations: Start your day with positive affirmations or a calming mantra.

   – Hydration: Drink a glass of warm water with jaggery and a pinch of cinnamon to kickstart your metabolism and improve digestion.

   – Swish 1 tablespoon of sesame or coconut oil in your mouth for 5-10 minutes. Spit it out and rinse with warm water.

   – Use a tongue scraper to remove toxins from the tongue and stimulate digestion.

   – Asanas: Focus on poses that improve digestion and build strength:

     – Surya Namaskar (Sun Salutations)

   – Pranayama: Practice deep breathing techniques like Kapalbhati and Bhastrika to energize and improve appetite.

   – Engage in mindful meditation to reduce stress and promote a positive mindset.

   – Drink an infusion of ashwagandha and licorice to support digestion and overall vitality.

   – Food: Opt for a nutrient-dense breakfast such as a bowl of porridge made with whole grains, nuts, seeds. Add a tablespoon of ghee or coconut oil for healthy fats.

   – Water Infusion: Drink water infused with fennel seeds and a few slices of fresh ginger and jaggery to aid digestion and boost metabolism.

   – Food: Have a well-balanced meal with whole grains (like wheat,  brown rice or quinoa), lean proteins (like lentils or chickpeas), and a variety of cooked vegetables. Include healthy fats like nuts. Use spices like cumin, coriander, and turmeric to enhance digestion.

   – Herbal Drink: Sip on a warm infusion of cardamom and saffron to aid digestion and promote relaxation.

   – Short Walk: Take a 10-15 minute walk to improve circulation and aid digestion.

Soup:-Drink a bowl of lentil soup

   – Engage in strength-building exercises or yoga poses that promote muscle growth and overall strength. Focus on poses like Utkatasana (Chair Pose) and Navasana (Boat Pose).

   – Food: Keep dinner light but nutritious whole grain bread/chapati with seasonal vegetables Include healthy fats like deshi ghee, olive oil, or nuts. Use spices like cumin, coriander, and turmeric to enhance digestion.

   – Drink a glass of warm milk with a pinch of nutmeg or cardamom to promote relaxation and support restful sleep.

   – Practice deep breathing exercises or progressive muscle relaxation to wind down and prepare for sleep.

   – Aim for 7-8 hours of restful sleep. Ensure your sleeping environment is dark, quiet, and cool.

– Eat regular meals and snacks rich in nutrients and healthy fats.

– Include a variety of foods in your diet to ensure you get all essential nutrients.

– Stay hydrated with herbal infusions and warm water.

– Practice yoga and strength-building exercises regularly.

– Maintain a consistent routine for meals, exercise, and sleep.

– Avoid skipping meals or relying on junk food for calorie intake.

– Limit consumption of processed and sugary foods.

– Avoid stress and overexertion.

– Don’t consume too much caffeine or alcohol.

– Avoid eating heavy meals right before bedtime.

– Hydration: Maintain hydration throughout the day with warm or room-temperature water.

– Healthy Fats: Incorporate healthy fats like ghee, olive oil, coconut oil, and nuts into your diet.

– Consistency: Stick to a regular schedule for meals, exercise, and sleep.

– Mindfulness: Practice mindfulness and stress-reduction techniques to support mental well-being and digestion.

By following this Ayurvedic and Yogic routine, you can gain weight healthily and sustainably. This holistic approach emphasizes balanced nutrition, regular exercise, and mindful living to promote overall well-being and vitality. Consistency and dedication to this routine will help you achieve your weight gain goals naturally.