ShedBody

Ayurvedic Diet Plan is a rallying cry for anyone who hasn’t been able to lose weight permanently and discover true health. Why a diet plan from an Ayurveda point of view?

Because I’m a firm believer that all roads to perfect health – and an ideal weight – begin with your mind – set, and your diet is the most important factor in creating that mentality.

Food is information, after all; it gives your body the fuel it needs to survive (and, ideally, thrive) and helps generate the connection between what you think and do, and how you feel. What you eat directly impacts how you experience life and nourish your body’s needs all the way down to your waistline. And this is the essence of this Ayurvedic Diet Plan.

By trying 30-day protocol described in this article, you will experience this for yourself.

Components of Ayurvedic Diet Plan

In Ayurveda, a healthy digestive system is seen as the cornerstone of well-being; As such, illness and disorder are thought to result from impaired digestion. In fact, we can also subvert the science of Ayurveda for the simple idea that total health remains in a state of our digestive powers, and that one must focus on our digestive system to restore health.

Your body's metabolism is the process of converting nutrients from food into energy to sustain life, which is certainly a complex combination of your digestive, biological and chemical interactions.

The components for a strong digestion and fast metabolism include four main components.

First Component of Ayurveda Diet

Drinking certain hot liquids and eating specific foods that feed and fuel your metabolism rather than slow it down, ultimately supporting digestive balance and efficiency.
We know that, scientifically, not all calories are created equal.
When you consume calories by the type of foods in the Ayurvedic diet plan, you can lose weight fast.
What's more, when you drink hot tea and water throughout the day, you can stop your metabolism constantly.

Second Component of Ayurveda Diet

Fasting between meals (no snacking) is necessary for the feeling of hunger, weight loss and overall health.
New science suggests that intermittent fasting can help you live longer, and healthier lives. ^{[1]

Potter C, Griggs RL, Brunstrom JM, Rogers PJ. "Breaking the fast: Meal patterns and beliefs about healthy eating style are associated with adherence to intermittent fasting diets." Appetite. 2019 Feb 1;133:32-39. doi: 10.1016/j.appet.2018.10.020. Epub 2018 Oct 17. PMID: 30339785.}

Third Component of Ayurveda Diet

Making lunch the most important meal of the day (ie, when the sun is burning fastest).
Studies now prove that eating more calories in the afternoon can lead to more weight loss, and that late lunch and large meals can be detrimental to weight loss efforts and general health – even if one day total calories are equal. ^{[2]

Ameneh Madjd, Moira A Taylor, Alireza Delavari, Reza Malekzadeh, Ian A Macdonald, Hamid R Farshchi, "Beneficial effect of high energy intake at lunch rather than dinner on weight loss in healthy obese women in a weight-loss program: a randomized clinical trial," The American Journal of Clinical Nutrition, Volume 104, Issue 4, October 2016, Pages 982–989, doi: 10.3945/ajcn.116.134163.}

Fourth Component of Ayurveda Diet

Cleansing "Digestive Sludge" - The residue from poorly digested food that resists weight loss, provokes hormonal imbalances, and ultimately inflames inflammation, the root cause of almost all disease.
This sludge also contains toxins that cannot be effectively cleaned by the body due to a weak metabolism and weak digestive organs such as the pancreas and liver.
Now research suggests that these toxins, which are made by the body during normal metabolism, can increase weight and inhibit weight loss efforts.
At the core of this four-part, three-step diet is a dish called khichdi (pronounced kitch-a-day) - a complete but incredibly easy-to-make meal that clearly helps to change digestive sludge and their metabolism.

Overall, the Ayurvedic diet plan changes your relationship with food to make healthy food - and effortlessly.

Phase: 1 - Ayurvedic Diet Plan

Daily Cleansing Juice (6:00 am - 7:00 am)

INGREDIENTS	QUANTITIES
Castor oil	2 tablespoons (30 ml)
Orange juice or Grapefruit juice	1/2 cup

Buy castor oil for detox

How to:

Take two tablespoons (30 mL) of castor oil and mix it with half a cup of orange juice or grapefruit juice.
Drink it all down. Make sure the oil is fresh.
Some people do experience the urge to vomit, because as they drink it, they gag on it. But if you mix it properly, you should only taste the citrus.
Consume only liquids for the remainder of the day. This can include liquid (meat-free, chunk-less) soups, stews, broths, freshly squeezed juices, and protein shakes.
Avoid solid foods and vigorous exercise. Gentle exercises like walking and light stretching are fine.
You will probably feel wiped out that day, and you will no doubt be spending time in your oval office (i.e., bathroom).
Plan to stay at home or be within close range of a bathroom until your body is finished cleansing.

Some people don’t respond to the oil cleanse within three to four hours, and in that case, just be patient. Sometimes it takes longer. (If nothing happens within two full days, then repeat the protocol).

But 80 percent of people will have loose bowel movements for several hours and be done by 2:00 p.m. Don’t be alarmed if you experience explosive bowel movements; this is normal.

A small percentage of people (5 percent) will have eight to ten bowel movements that day. Once the body quiets back down, you’ll be poised to commence the Ayurvedic Diet Plan the following day.

Detox Tea Blend

In this program every day from 8:00 am to 4:00 pm, you will sip a tea blend that can be easily made in the morning and placed in a stainless steel thermos to last all day. Start drinking this tea during this phase so that you get used to this practice, which you want to continue even after a month of diet.

1. Ingredients

Delicious "Detox Tea” includes a blend of:

cumin,
coriander,
fennel seeds,
fresh ginger,
lemon juice,
green tea brew (as the base)

2. How to make the green tea blend

Taje 1 quart (0.95 l) of water over medium-high heat.
Add 1 teaspoon each of whole fennel, coriander, and cumin seeds.
Add a 1/2 teaspoon of freshly grated ginger and then bring the mixture to a boil with one tea bag of organic green tea.
Strain it into a stainless-steel thermos and squirt in the juice from 1/2 lemon.

Tip for sensitive to caffeine:

(1.) If you’re sensitive to caffeine, opt for caffeine-free green tea.
(2.) For those short on time, you can look for green teas in the market that contain lemon and ginger. Just be sure they don’t also contain other additives like sugar and chemicals.
(3.) If you want to switch to caffeine-free drinks or avoid green tea, you can choose to drink plain hot water with a squeeze of lemon and a slice of fresh ginger, or try herbal tea.

3 Days of Ayurvedic Diet Plan

Day-1 Meal Plan

INGREDIENTS	QUANTITIES
BREAKFAST
Oatmeal (made with water)	1 bowl
Scrambled eggs	2
Vegetables	1/4
Walnuts or Almonds	1 small handful
Flaxseed (grounded)	1 tablespoon
Berries	1/4 cup

How to make scrambled eggs:

Take 2 whole eggs into a bowl and into that add 1 tablespoon of water. Now mix it together.
Now to cook it, turn on your stove and put a pan on it. The heat of your stove should be in medium and slow. When the pan is hot, add 1 teaspoon olive oil or coconut oil.
Once oil has melted in your pan add your that mixed eggs.
Now wait until cooked, then enjoy your scrambled eggs.

INGREDIENTS	QUANTITIES
LUNCH
Brown rice	1/2 cup
Steamed vegetables	1/2 cup
Tofu or Tempeh or Grilled Fish	80-120g
Whole fruit (as dessert)	1 piece

INGREDIENTS	QUANTITIES
DINNER
Lean poultry (chicken or turkey) or Tofu or Tempeh	80-85g
Green salad	1 cup

Day-2 Meal Plan

INGREDIENTS	QUANTITIES
BREAKFAST
Yogurt (low-fat)	1 cup
Walnuts	1 small handful
Berries	1/4 cup
Honey	1 drizzle

INGREDIENTS	QUANTITIES
LUNCH
Salmon Fish	100-120g
Vinaigrette Salad dressing	1/2 cup
Apple or Orange	1 piece

How to make Vinaigrette Salad dressing

INGREDIENTS	QUANTITIES
Oliver oil (extra Virgin)	3 tablespoons
Apple cider vinegar	1 tablespoon
Kosher salt	1 pinch
Black pepper (grounded)	1 turn
Basil, mint, or thyme	1-2 tablespoon
Garlic clove	1 finely
Grated ginger	2 teaspoons
onion	2 teaspoons
Crushed red pepper flakes	1 pinch
Honey	1 teaspoon

Take a small mason jar (you can use bowl) and add all the ingredients.
Now screw on the lid of the mason jar and shake it until it is blended.
Taste and adjust seasoning if desired.
Add it to salad, toss, and serve this Vinaigrette Salad dressing.

INGREDIENTS	QUANTITIES
DINNER (Broccoli Lentil Soup)
Lentil	1/2 cup
Broccoli	1/2
Tomato	1 large
Onion	1/2
Carrot	1 small
Celery	1 stalk
Red chill power	1 pinch
Lemon	1/2
Water	As needed

How to make Broccoli Lentil Soup

After cut in small pieces of all the vegetables, and soak them in water;
Now pour olive oil in a pan and heat it for 2-3 minutes;
Add onion and fry until golden looks brown;
Now mix all the chopped vegetables well;
Add salt and red chili as per taste;
Now add lentils, water and put it on the lid to cook under pressure for 15 minutes;
Now keep it to cool and take it out in a bowl;
Add lemon juice and the Broccoli Lentil Soup is ready.

Day-3 Meal Plan

INGREDIENTS	QUANTITIES
BREAKFAST (Super Greens Smoothie)
Pineapple	1 cup
Spinach	2 cup
Orange juice	1 + 1/2 cup
Grapes	1/2 cup
Banana	1 medium

How to make Super Greens Smoothie

Add all ingredients into a blender and blend it until smooth and creamy.
Add ice cube depending on temperature preference.
It's work best in smoothies if you use frozen bananas instead of normal.
You can add more spinach to increase your nutritional benefits.

INGREDIENTS	QUANTITIES
LUNCH (Midday Khichdi & Fruit)
Basmati rice or Buckwheat (use organic rice)	1/4 cup
Mung beans	1/2 cup
Water	2 + 1/2 cup
Olive oil	2 teaspoons
Curry powder	1/2 teaspoons
Salt	-
Stems and Leaves	4
Cilantro (finely chopped)	-
Vegetables	1 cup
Raw nuts	2 tablespoons
Apple or Grapes or Orange or Strawberry	for sweetened

How to make Midday Khichdi & Fruit

Rinse the rice and beans.
In a medium pot, combine the water, rice, and beans and bring to a boil.
Reduce the heat to a low boil and continue cooking for 20 to 30 minutes.
Add the olive oil, curry powder, and salt while cooking.
Stir well in between.
At the end, add the cilantro, vegetables, seeds, and nuts.
Stir well and serve hot.

How to make Grilled Vegetables with sauce

INGREDIENTS	QUANTITIES
Steamed rice	1/2 cup
Grilled Vegetables with Miso Sauce (see how to below)
*VEGETABLES:*	*AMOUNTS*
Red kuri or Green kabocha squash	1/4
Red onion	1 small
Sesame oil	2 tablespoons
Bok choy (leaves separated)	1 large
*MISO SAUCE:*
Miso paste	1 tablespoon
Garlic clove	1
Brown sugar	1/2 teaspoon
Water	1/4 cup
Sesame oil	1 teaspoon
Rice vinegar	1/2 teaspoon
Scallions (chopped)	1/4 cup
Sesame seeds toasted	1 tablespoon

To make the vegetables, brush the squash and onion slices with the oil.
Spray a grill with cooking spray, and lay the squash slices on the grill.
Close, and cook on medium-high heat for 10 minutes, or until the squash is tender; transfer to a plate.
Place the onion on the grill; cook for 4 to 5 minutes, until crisp-tender, and transfer to a plate.
Place the bok choy on the grill; cook for 3 to 4 minutes, until wilted and crisp-tender, and transfer to a plate.
Meanwhile, to make the miso sauce, combine the miso paste, garlic, brown sugar, and water in a small saucepan.
Bring to a simmer over medium heat. Cook for 2 minutes, or until the miso dissolves and begins to bloom.
Remove from the heat; stir in the oil and vinegar.
Fold in the scallions and sesame seeds.
Serve the grilled vegetables drizzled with the miso sauce, or serve the miso sauce on the side.

Phase: 2 - Ayurvedic Diet Plan

Phase-2 Ayurvedic diet plan comes the main part of the diet. In phase-2 from 4-26 days you won’t have to do any math or second-guessing as to what exactly you are supposed to eat during the next 21 days.

Day (4-26) Meal Plan

INGREDIENTS	QUANTITIES
BREAKFAST (Superfood Smoothie)
Almond milk	2/3 cup
Whey protein powder	1-2 scoop
Water	2/3 cup
Flaxseed	1 tablespoon
Berries	1 handful
Cinnamon	1 pinch
Cardamom powder	1 pinch
Honey or Stevia (optional)	1 teaspoon

How to make Superfood Smoothie

Mix all the ingredients in a blender, and serve it.
Tip for Variation:
(A) For added sweetness, add 1 teaspoon of unheated raw honey or Stevia. Those who don’t want to use almond or rice milk can opt for 1/4 cup yogurt (1% fat Greek-style) or 1/4 cup kefir and 1 cup water instead.
(B) Play with different berries, types of milk, flavors of protein, and types of seeds on a daily basis. For those who need more for breakfast, add a hard-boiled egg.

INGREDIENTS	QUANTITIES
LUNCH
Midday Khichdi	See Phase-1 meal
Apple	1

INGREDIENTS	QUANTITIES
LUNCH (Suppertime Khichdi & Fruit)
Quinoa	1/4 cup
Mung beans	1/2 cup
Water	2 + 1/2 cup
Olive oil	2 teaspoons
Curry powder	1/2 teaspoons
Salt	-
Chopped green leaves (spinach, lettuce, kale, cilantro)	1 cup
Apple or Grapes or Orange or Strawberry	for sweetened

Repeat the Midday Khichadi recipe, but replace the cleansing vegetables with your choice of 1 cup finely chopped leafy greens:

lettuce,
spinach,
kale,
chard,
collard greens,
arugula,
turnip greens,
leeks,
cilantro.

Also, replace the rice or buckwheat with 1/4 cup quinoa, and skip the nuts.

Phase-3 Ayurvedic Diet Plan

Here is a four-day sample menu plan that you can use as your guideline. You can follow this exactly or create your own within the given parameters.

Each day when you get up, drink a cup of warm water with a squeeze of lemon and a slice of fresh ginger. This will stimulate your digestive process and stir your agni.

Prepare your green tea blend as part of your morning routine. You’ll want to sip this metabolism booster throughout the day, as you did during the previous phases.

Day-27 Meal Plan

INGREDIENTS	QUANTITIES
BREAKFAST (Veggies Scramble)
Oatmeal	1 bowl
White egg	1
Whole eggs	2
Bell pepper	1
LUNCH
Midday Khichadi	-
Whey protein	1 scoop
Fruit (orange or apple)	1 whole
DINNER
Asparagus Soup	-

How to make Asparagus Soup

INGREDIENTS	QUANTITIES
Asparagus (chopped)	4 cup
Celery (chopped)	2 cup
Chicken or Vegetable broth	6 cup
Butter or Ghee	6 tablespoon
Black pepper (grounded)	1/4 teaspoon
Nutmeg (grounded)	1/4 teaspoon
Rice flour	1/4 cup
Cream	1 cup

Steam the asparagus and celery for 5 minutes in a large pot, then puree the asparagus and celery in a blender.
Return to the pot, add the broth, butter, pepper, and nutmeg, and cook for 20 minutes on medium heat.
Add the flour and cream to thicken.
Reduce the heat to medium-low. Serve warm.

Day-28 Meal Plan

INGREDIENTS	QUANTITIES
BREAKFAST
Coconut-Cucumber Smoothie	-
LUNCH
Poached salmon	80-85g
Brown rice	1/2 cup
Stir-fried vegetables	-
Fruit	1 whole
DINNER
Suppertime Khichadi	-

How to make Coconut-Cucumber Smoothie

INGREDIENTS	QUANTITIES
unsweetened organic coconut milk	1/2 cup
unsweetened organic rice milk	1/2 cup
cucumber	1/2 small
chopped watercress	1 + 1/2 cup
maple syrup	1/2 teaspoon

Juice the cucumber in a juicer.
Pour the cucumber juice into a blender and add the remaining ingredients. Blend until smooth.
Pour the smoothie into a chilled glass and drink.

Day-29 Meal Plan

INGREDIENTS	QUANTITIES
BREAKFAST
Yogurt Parfait with Low-Fat Granola	-
LUNCH
lean protein	80-120g
Wild Rice Salad with Fennel	(see below)
Fruit	1 whole
DINNER
Pumpkin Soup	(see below)
Steamed cleansing vegetables	1 cup

How to make Yogurt Parfait with Low-Fat Granola

INGREDIENTS	QUANTITIES
Low-fat yogurt	1 cup
Granola	1/2 cup
Berries	1/2 cup

In a large glass, layer 1/2 cup of the yogurt, 1/4 cup of the granola, and 1/4 cup of the berries. Repeat the layers.

How to make Wild Rice Salad with Fennel

3/4 cup of dried wild rice, soaked for 1/2 hour, rinsed and drained, then cooked for half hour or until done.
1 whole green apple, peeled, cored, and diced.
1 fennel bulb, diced.
1-handful of roasted walnuts.
Handful of currants soaked in cranberry juice (or freshly squeezed juice of 1 orange).

Dressing:

Juice of 1 lemon.
1-2 tablespoons of olive oil.
1 tablespoon of balsamic vinegar.
1/4 teaspoon of salt.
2-4 tablespoons of finely chopped fresh fennel grass.
1 teaspoon crushed fennel seeds.
1 + 1/2 cups finely chopped fresh Italian parsley.
Combine all the ingredients and serve immediately.

How to make Pumpkin Soup

INGREDIENTS	QUANTITIES
Greek yogurt	(for garnish)
Pumpkin	1 medium
Sweet potato	1 large
Chicken or Vegetable broth	4 cup
Ground cinnamon	1/2 teaspoon
Ground nutmeg	1/4 teaspoon
Cayenne pepper	1/2 teaspoon
Curry powder	1 + 1/2 tablespoon
Carrots	2-4
Minced fresh ginger	2 teaspoon
Garlic cloves	2-3
Olive oil	2 tablespoon
Onion	1 large

Toss the onion with the oil, garlic, ginger, and carrots.
Add the curry powder, cayenne, cinnamon, nutmeg, and broth.
Bring to a boil, then reduce the heat, cover, and simmer for 10 to 15 minutes.
Peel and cut the sweet potato into chunks.
Add to the broth with the pumpkin. Cook for 3 to 5 minutes.
Puree the soup in a food processor or blender in batches.
Return to the pot, simmer, and add water to create a thinner consistency, if desired. Season to taste.
Ladle into bowls and garnish with plain Greek yogurt.

Day-30 Meal Plan

INGREDIENTS	QUANTITIES
BREAKFAST
Hot Quinoa Cereal with Warm Spiced Milk	(see below)
LUNCH
Midday Khichadi	-
Fruit	1 whole
DINNER
Spring Carrot Soup	(ssee below)
Kale and Mandarin Salad	(see below)

How to make Hot Quinoa Cereal with Warm Spiced Milk

INGREDIENTS	QUANTITIES
Quinoa	1/2 cup
Organic soy milk	1 cup
Filtered water	1 cup
Ground ginger	1/4 teaspoon
Ground cinnamon	1 pinch
Honey	2 tablespoon

Bring the water and quinoa to a boil in a small saucepan over high heat.
Lower the heat and simmer, stirring frequently, until the quinoa is tender and the mixture thickens, about 20 minutes.
Add more water if necessary.
When the quinoa is nearly done, combine the soy milk, ginger, and cinnamon in a separate saucepan.
Warm the mixture over low heat.
Divide the quinoa into two servings.
Pour the warm spiced soy milk over each serving and drizzle with honey.

How to make Spring Carrot Soup

INGREDIENTS	QUANTITIES
Carrots	500g
Vegetable broth or Water	3 cup
Onion	1 large
Garlic cloves	2
Virgin olive oil or Clarified butter	1 tablespoon
Lemon	1/2
Fine-grain sea salt	-

On medium heat, heat the oil in a large pot.
Add the broth and carrots. Lower the heat and simmer for 20 to 30 minutes, until the carrots are tender—longer if your carrot pieces ended up larger (but try not to overcook).
Let cool for a few minutes, after removing the heat.
Puree with an immersion blender, then stir in the lemon juice.
Season with salt and serve it.

How to make Kale and Mandarin Salad

INGREDIENTS	QUANTITIES
Bunch of kale (chopped into bite-size pieces)	-
Mandarins, segmented	2
Carrot, shredded	1
Cranberries	1/4 cup
Cucumber, peeled and thinly sliced	1/2
Tomato, diced	1 medium
Toasted sunflower seeds	1 tablespoon
Coconut flakes	2 tablespoon
Salt	-
Olive oil	2 tablespoon

Combine all the ingredients, toss, and serve.

Top 13 lean protein for Ayurvedic Diet Plan

Egg Whites
Low-Fat Milk
Powdered Peanut Butter
Lite Tofu
Low-Fat Cottage Cheese
Plain Greek Yogurt
Beans, Peas and Lentils
White-Fleshed Fish
Skinless, White-Meat Poultry
Lean Beef
Pork Loin
Frozen Shrimp
Bison

Supplement:

If you currently take any prescription medicine, talk to your doctor and share your plans before starting this plan or any supplement program. Although the content of this article does not conflict with any medications, it is always a good idea to check with your doctor and take care of any personal health challenges you may have with your regular prescription. For supplementation, there are many manufacturers of supplements today, the two formulas created for the same effect may have a different combination of ingredients as well as different doses. To get the right dietary supplements for your body, start with your doctor and also consider consulting a local naturopath.

Ayurvedic Diet Plan to Lose Weight and Belly Fat