Ayurvedic Diet Chart for Obesity
Obesity is a major health challenge that can lead to diabetes, heart disease, and joint issues. Ayurveda offers a holistic approach to weight management by balancing doshas and promoting a natural diet. This Ayurvedic diet chart for obesity focuses on wholesome grains, vegetables, pulses, and detoxifying drinks to support healthy and sustainable weight loss.
| Best Breakfast Foods for Obesity and Weight Loss |
| Honey water (room temperature) |
Kodo millet pulao |
| Savoury oats |
Bottle gourd juice |
| Boiled moong beans |
Amla-spinach juice |
| Barley chapatti |
Roasted pumpkin, flax & sunflower seeds |
| Soaked fenugreek seeds |
Soaked watermelon seeds |
| Healthy Lunch Ideas for Obesity Control |
| Moong bean chilla |
Pigeon pea with brown rice |
| Millet hotchpotch (Khichdi) |
Buttermilk |
| Chapatti made of mixed grains (ragi, bajra, jowar) |
| Mixed lentil curry |
Millet upma with vegetables |
| Cooked or stir-fry vegetables |
Barley flour roti |
| Healthy Snacks for Obesity and Fat Reduction |
| Roasted chickpeas |
Puffed rice |
| Popcorn (oil-free) |
Oats idli |
| Brown rice porridge |
Bengal gram-buttermilk curry |
| Light Dinner Options for Weight Loss |
| Bajra or Jowar hotchpotch |
Beans curry |
| Mixed vegetable curry (sponge gourd, ridge gourd) |
Bitter gourd subji |
| Red/brown rice gruel |
Spinach or fenugreek curry |
| Jowar roti |
Barley roti |
Foods to Avoid in an Obesity Diet (Ayurveda):
Oily, deep-fried, sweet, and processed foods.
Dry fruits.
Artificial sweeteners & refined sugar.
Jaggery, bakery products, and sweets.
Regular rice, hung curd, curd, yogurt at night.
Recently harvested grains.
Black gram & black gram preparations.
Refined oil, coconut oil.
Coconut.
Refined flour.
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Foods to Use in Moderation:
Natural Sweeteners: Dates, Figs & 1-Year Aged Jaggery.
Coarse wheat flour.
Grapes, raisins, and naturally sweet fruits.
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Foods to Include in Daily Diet:
1-year-aged honey / pure honey.
Multigrain chapatti.
Cow ghee (small amount).
Barley and oats.
Chickpeas & moong beans.
Amla (Indian gooseberry).
Ginger, ajwain seeds, and fenugreek seeds.
Bottle gourd, bitter gourd, sponge gourd.
Brown/red rice.
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