Combining a diet plan for obesity and menstrual problems with Ayurvedic treatments can be very effective. Here’s a comprehensive approach based on Ayurvedic principles, particularly from Jivak Ayurveda:
Diet Plan
1. Balanced Meals
Fruits and Vegetables: Include a variety of seasonal fruits and vegetables. Apples, watermelon, and muskmelon are particularly beneficial during menstruation1.
Whole Grains: Opt for whole grains like brown rice, oats, and whole wheat bread.
Lean Proteins: Include sources like lentils, beans, tofu, and lean meats.
Healthy Fats: Avocados, nuts, seeds, and olive oil.
2. Foods to Avoid
High-Sodium Foods: Processed foods, canned soups, and salty snacks.
Sugary Foods: Sweets, pastries, and sugary drinks.
Refined Carbs: White bread, white rice, and pasta.
Heavy, Dense, or Oily Foods: These can aggravate menstrual symptoms.
3. Meal Timing
Regular Meals: Eat three balanced meals a day and avoid skipping meals2.
Avoid Late-Night Snacking: This can disrupt digestion and sleep patterns2.
Ayurvedic Treatments
1. Detoxification (Panchakarma)
Panchakarma Therapy: Helps detoxify the body and improve metabolism. This is particularly useful for managing obesity3.
2. Herbal Remedies
Lekhana Herbs: Used to scrape the digestive tract and remove toxins (ama) and excess fats3.
Kapha-Pacifying Diet: Incorporate foods that are light, dry, and warming. Emphasize bitter, astringent, and pungent tastes to balance Kapha4.
3. Lifestyle Modifications
Yoga and Exercise: Regular physical activity is crucial. Yoga can help manage both obesity and menstrual problems3.
Mindful Eating: Focus on eating slowly and mindfully to improve digestion and reduce overeating5.
4. Personalized Care
Tailored Diet Plans: Jivak Ayurveda provides personalized diet plans based on your unique constitution (Prakriti) and current state (Vikruti)5.
Regular Follow-ups: Consistent monitoring and adjustments to your treatment plan ensure better outcomes5.
Sample Daily Routine
Morning
Warm Water with Lemon: Start your day with a glass of warm water with lemon to kickstart digestion.
Breakfast: Oatmeal with berries and a sprinkle of chia seeds.
Mid-Morning Snack
Fruit: An apple or a handful of berries.
Lunch
Salad: Mixed greens with grilled chicken, tomatoes, and a light vinaigrette.
Afternoon Snack
Nuts: A small handful of almonds or walnuts.
Dinner
Vegetable Stir-Fry: Mixed vegetables with tofu or lean meat, served with brown rice.
Before Bed
Herbal Tea: A cup of chamomile or ginger tea to aid digestion and relaxation.
For more detailed and personalized advice, consulting with a healthcare provider or an Ayurvedic practitioner is always recommended.
Consultant number: 7570901365
DIET CHART FOR OBESITY
EARLY-MORNING: Indian gooseberries -3-4 (cooked) / Aloe Vera juice- 20 ml
BREAKFAST: Broken Wheat Porridge (Veg dalia) / Veg Semolina (veg upma) /oatmeal/ Veg Vermicelli (Sewian) / Stuffed Chapatti / Chapatti with veg or dal/Beetroot Juice / Pomegranate Juice
MID-MORNING: Fruit/ Green juice / Coconut water
LUNCH: Plain chapatti / Multi grain chapatti / Boiled Brown Rice / Veg khichdi/ Vegetable + Dal + Salad
EVENING: Herbal Tea / Red juice / Sprouts / Fox nuts/ Roasted chickpea/ Granola bar (Homemade)
DINNER: Plain chapatti / Boiled Rice / Khichdi / Dalia / Sabudanakhichdi/ Vegetable + Dal + Salad
DIET INSTRUCTIONS
CEREALS
- Cereals to be consumed
- Wheat, Brown rice, Brown bread, Oatmeal, Quinoa, Barley, Pulses
- Cereals to be avoided
- White rice, White flour, White bread, Pasta
FRUITS
- Fruits to be consumed
- Black currant, Peach, Apple, Pear, Papaya, Orange, Lemon, Guava, Kiwi, Pomegranate,
- Fruits to be avoided
FLESH FOODS
- Flesh Foods to be consumed
- Lean meat chicken, Salmon, Egg white.
- Flesh Foods to be avoided
- Red meat and Processed meat
- SEEDS AND DRY FRUITS
- Dry Fruits to be consumed
- Pumpkin seeds, Chia seeds, Walnuts, Almonds (soaked)
- Dry Fruits to be avoided
- Sunflower seeds, Cashew, Dates, prune
- Pumpkin seeds, Chia seeds, Walnuts, Almonds (soaked)
OILS
- Oils to be consumed
- Olive oil, Canola oil
- Oils to be avoided
- Corn Oil, sunflower oil, Rice bran oil, cotton seed oil
- OTHER FOODS
- Other Foods to be consumed
- Sprouted nuts, Sprouts grain
- Other Foods to be avoided
- Junk food, Coconut cream and milk, Pastries, Puffs, Frozen and simple Yoghurt, Roasted dry fruits, Sugar products.
LIFESTYLE AND DIETARY TIPS
- Do not skip meals. Eat three balanced meals.
- Avoid intake of fatty and sugary food.
- Eat seasonal fruits and vegetables.
- Avoid late night snacking.
- Increase fiber intake.
- Choose low- calorie food.
- Increase physical activities.
- Drink 8- 10 glasses of water daily.
