High-Protein Nuts And Seeds To Soup: Check Out This Yogic Diet For Quick Weight Loss

Last Updated:January 15, 2025, 14:54 IST

Dr. Hansaji Yogendra, Director of The Yoga Institute, explains how a yogic diet can help you discover the keys to mindful eating and balanced living.

Embarking on a weight loss journey might feel like riding a rollercoaster, with its share of highs, lows, and unexpected cravings that can knock you off track. But following a proper yogic diet can help individuals lose body fat and reduce overall weight the healthy way. Speaking on the same, a yoga guru and the director of The Yoga Institute, Dr Hansaji Yogendra, recently shared yogic diet tips on how to eat, what to eat, and when to eat for weight loss.

In a recent interview with The Rich podcast, Dr Hansaji expressed that the yogic diet focuses on nourishing and balancing the body while also promoting mindful eating habits. She begins by suggesting people on a vegetarian diet have seeds and nuts for a quick and easy way to meet their goals.

The yoga guru added, “What do you have to do to lose weight? Drink more liquids and reduce your solids intake. For breakfast, around sunrise, you should have nuts, as they give you a good amount of protein. Then there are pumpkin seeds, chia seeds, and flax seeds. In fact, flaxseed is better than eggs, so I would say totally avoid non-veg.”

Coming to lunch, she stated, “Drink a glass of buttermilk. You can have dal with rice or go for roti and sabzi. You can also add some salad to your lunch.”

Moving on, Dr. Hansaji Yogendra suggested eating a bowl of chana or makhana and drinking a glass of lemon water in the evening snack. She advised having a big bowl of soup for dinner. If one is still hungry, they can add rice or roti pieces to the soup and eat. She stated that mixed veggie soup is the best to have at night.

To help individuals make the best choices, Dr Hansaji Yogendra also shared the amount of calories and proteins one will get following a yogic diet.

Breakfast:

• Nuts: 607 calories and 20 g protein per 100 gm
• Pumpkin seeds: 559 calories and 10.7 g protein per 100 gm
• Chia seeds: 487 calories and 17 g protein per 100 gm
• Flax seeds: 534 calories and 18 g protein per 100 gm

Lunch:

• Buttermilk: 40 calories and 3.3 g protein per 100 gm
• Dal with rice: 290 calories and 13 g protein per 200 gm
• Roti with sabzi: 300-600 calories and 9-16 g protein per 100 gm (depending on sabzi)

Evening snack:

• Chana: 430 calories and 20 g protein per 100 gm
• Makhana: 430 calories and 20 g protein per 100 gm
• Lemon water: 22 calories and 0.3 g protein per 100 gm

Dinner

• Soup: 40-90 calories and 2-10 g protein per 100 gm (depending on the ingredients)

Yogic Diet: Tips to Follow

1. Follow a Sativik diet with seasonal fruits and organic green veggies.
2. Cut down on spices and junk foods. Also avoid extremely hot or cold meals, as they disturb the equilibrium of the body.
3. Increase the fluid intake and natural detox daily by drinking a little hot water with a pinch of salt and lemon juice once or twice daily.
4. Avoid overeating and try to eat at fixed times.
5. Eat home-cooked, fresh meals and switch off your phone and TV while you are eating.
6. On an empty stomach, drink at least 2 glasses of lukewarm water early in the morning.
7. Lastly, avoid excessive intake of coffee/tea, table salt, or chocolates. These stimulants affect the CNS (Central Nervous System).