Is Yoga enough to stay fit? Do I have to regulate my food intake? Many people often mistake that those pursuing Yogic routine need not be too mindful about their nutrition.

Imagine what effect it would have on your body if you practice with dedication while feeding yourself nothing but sugar and caffeine?

In itself, Yoga may give you the toned body you’ve always wanted—but for optimal health, it should complement with the healthy food habits.

Living a real Yogic life is easy if you keep your body nourished just as you commit yourself to asana, Pranayama, and meditation. Further, the nourishment of the body’s tissues forms a foundation for the sustenance of the mind and emotions.

So, how do Yogis nourish themselves?

Yoga does not categorize food into carbohydrates, proteins, or fats. Instead, it is classified according to the impact the food has on the body and mind. There are three types: Sattva, Rajas and Tamas.

A portion of Sattvic food makes you feel light, energetic and enthusiastic. Rajasic food overstimulates the mind, brings about activity or restlessness, whereas a Tamasic food makes one feel lethargic or sluggish.

The Sattvic food is an ideal one for those seriously pursuing Yogic practises/study. It not only nourishes the body but also calms and purifies the mind, enabling it to function at its maximum potential.

If you’re interested in extending your Yoga off the mat and into the kitchen, here’s everything you need to know about the Sattvic or Yogic diet.

Sattvic diet, also referred to as the Yogic diet includes plant-based and whole foods. The diet emphasizes all fruits and veggies, however, it’s best to steer clear of onions and garlic!

Expert practitioners strongly recommend opting for organic, non-GMO foods because the less processed the food, the more “pure” it is. Further, the diet outlines guidelines for beverage intake too. It requires one to cut back on alcohol and caffeine, and substitute with water, fresh juice and herbal teas.

The yogic diet encourages mindful eating, whether in slowing down to chew and savour your food or eliminating distractions while you eat, make sure you’re 100% present.

Let’s deepen our understanding of how the Yogic Diet benefits our body, mind and soul innumerable ways.

1. Improves digestive ability: The more fruits, veggies, and whole grains you eat, you will consume more fibre which feeds your gut flora and encourages regular bowel movements.

2. Boosts metabolism: Eating plant-based foods have a higher resting metabolic rate, which means burning more calories, even at rest.

3. Increases energy: Foods like whole grains, nuts and legumes have a low glycemic index (GI). They digest more slowly, providing a steady stream of energy to your body.

4. Reduces risk of chronic diseases: People who include more plant-based, antioxidant-rich foods are less likely to have coronary heart disease, lower risk of diabetes, and other chronic health conditions.

5. Detoxification: According to the Yogic diet, when you start the day with a glass of warm water with lemon juice, this cleanses the body and helps it to get rid of harmful toxins. With this regular detoxification, the body is devoid of ailments and diseases.

6. Weight Loss: The Yogic diet believes in eating in moderation, making it one of the best ways to lose fat, and strengthen the body’s immunity power at the same time.

7. Healthy Brain: Foods like ghee, coconut oil, sprouted seeds, etc. the good fats keep your brain healthy and your memory sharp.

Here is a list of the encouraged foods on the Yogic diet.

1. All fresh fruits and vegetables (except onions and garlic)

2. Whole grains: Rice, Oats, Wheat

3. Unsalted nuts and seeds

4. Legumes

5. Dairy: Milk, Ghee, Curd, Paneer, Cheese, Cream preferably from Milk of Indian Cow breeds that are fed with organic fodder

6. Herbal Teas

7. Fresh Lemon Juice preferably with rock salt

8. Sweet Spices (Cinnamon, Cardamom, Mint, Basil, Turmeric, Ginger, Cumin, Fennel)

9. Plant-based oils (Sesame, Sunflower, Olive oil)

10. Wholemeal Bread

11. Honey

12. Fresh Fish

Here is a list of the foods you should avoid on the Yogic diet.

1. Onion and Garlic

2. Added Sugar

3. Meat, Poultry

4. Eggs

5. Processed food like white sugar, maida etc.

6. Artificial Sugar

7. Alcohol and Caffeine

8. Soda or fizzy drinks

9. Spicy, Fried Foods

10. Overly cooked foods

11. Foods made or heated in a microwave

12. Refrigerated items

13. Tobacco

Some key pointers to remember while practising the Yogic diet

Let your food remain chemical-free.

Consume only fresh foods. Avoid frozen, prepared, packaged and left-over foods.

Have your meals at regular intervals, Four hours before asana practice or sleep.

Make it habitual to fast. You can either choose one day each week to fast or on Ekadashi, the 11th day of each lunar month, observed as an auspicious day by Yogis. It can be strict or can include only water and fruit juices.

Combine the diet with yoga asanas and meditation to enhance the powers of a Yogic diet.

There will be variations in a diet as Yoga prescribes nutritive intake according to the nature of your body constitution. What food might be favourable to you may not be suitable for another. Overall, ensure to have your diet promote holistic health so your body—inside and out—will thank you.