Yoga Diet: Sattvic Diet That Balances Your Body and Soul

What is a yoga diet:

The yoga diet, also known as the yogic diet, developed by Yogi Bhajan, supports eating natural and healthy foods such as fresh fruits and vegetables. Sattvic (pure) foods are those that are healthy and easily digestible. The yogic diet’s absolute opposites, such as meat and alcohol, are the tamasic (angry) and rajasic (forcible foods),

The yogic diet, also known as the sattvic diet, is predicated on the belief that our bodies are inextricably linked to our minds. Think of it as the literal translation of “you are what you eat”. Eating sattvic foods will purify both your mind and body.

Yoga is something more than just poses; it is a spiritual theory as well as a way of life based on a healthy lifestyle. People who practice yoga or yoga instructors follow a simple yoga diet. On the other hand, some of them adhere to a tougher diet free of any foods like caffeine, alcohol, or sugar. A yogic diet aims to achieve inner healing, balance, and peace.

The yogic philosophy is based on three yogic principles:

  • Ahimsa: It is usually interpreted as “nonviolence.” Ahimsa is the belief that all living creatures are interconnected and that if you do not hurt or kill living things, the world will be a better and different place. To achieve this, we need to avoid and eliminate the use of meat and dairy products.
  • Sattva: A diet rich in sattvic foods promotes a peaceful heart and a positive mindset. Some examples of Sattvic foods are fresh fruits and vegetables, whole grains and beans, and others.
  • Saucha: is the technique of cleanliness and pureness. You can encourage saucha by eliminating or minimizing contaminants in your body by following a healthy diet that includes only organic and chemical-free foods.

yoga diet plan

Does yoga change your body shape?

Does practicing yoga or following a yoga diet can help you lose weight?

Yoga is more than just a spiritual practice or a technique to relax your mind and body; it can also change, transform, and incredibly tone your body. There are so many yoga types that work just like cardio workouts. According to some yoga experts and teachers, yoga can increase weight loss, tone the muscles, and build balance and flexibility.

Some gentle kinds of yoga can help you, especially if your goal is to achieve balance, flexibility, muscle strength, and relaxation.

For example, if you decide to practice hatha yoga, there are so many different poses that can help you affect different areas in your body.

The Forearm Plank and the Boat Pose help you make your chest, abs, and core stronger. While the plank and chaturanga work on your upper body (you can find these poses on YouTube or follow a guide to learn how to do them correctly). And finally, Warrior III and Half Moon develop your balance and flexibility.

For people who want to achieve bigger goals and lose more weight, you can use Power, Ashtanga, Vinyasa, Bikram, and Hot yoga.

If you are a gym person and like to sweat more, then Bikram and hot yoga are the right things for you. But if you choose to do power yoga, you will have to expect more challenging poses to build muscle and lose fat.

Of course, not only doing yoga regularly will make you quickly notice the difference in your body. But you should also include a good yoga diet and a healthy lifestyle in your routine as well.

Keep reading to learn how to follow a diet for yoga beginners and a yoga diet plan.

diet for yoga beginners

How to follow a diet for yoga beginners?

Starting and sticking to a yogic diet can be difficult. It is best to take it slowly and gradually. Begin by making only one or two changes and notice how you feel about them. Slowly experiment and make as many changes as you can. Above all, make sure that these modifications do not cause stress, negatively change your life, or imbalance your life.

A Yoga Diet is critical to reaping the full benefits of your yoga practice. The body needs food or energy to function, and this energy is what keeps life going. Different types of food, as well as their quality, have an impact on your well-being as well as the well-being of others.

This means, if you are a yoga beginner and want to benefit more from it, you will need to follow a diet. The latter could be difficult or just simple; you get to choose.

It is normal to ask a lot of questions, especially if you are still a yoga beginner. For example, which food is best for yoga? What should I eat after yoga? What breakfast did Yogis have? Should I be vegan or not?

In this article, we are going to answer these questions.

Always remember, you are just a beginner. Go easy on yourself and don’t judge the process.

The list below is a yoga diet plan for yoga beginners:

Note: These types of foods are just the basics of a yoga diet.

  • Eat all fresh and seasonal fruits. With or without a yoga diet, eating fruits is very important because they include natural sugar, water, and vitamins. Try to avoid processed or packaged fruits, and it’s better to buy them from local farmers or farmers’ markets; they will be organic and fresh.
  • Eat all types of fresh vegetables, but avoid onions and garlic.
  • Whole grains: wheat, oats, and rice.
  • Only use plant-based oils like olive oil, sunflower oil, or sesame.
  • Sweet spices, such as cinnamon, cardamom, mint, basil, turmeric, ginger, cumin, fennel,
  • Consume dairy products (no eggs).
  • Drink herbal teas.
  • Be a vegetarian: we’re not saying you should stop eating meat entirely, but you should try to cut back on it gradually. There are several types of high-protein foods that you can replace meat with. For example, nuts, dairy products, leafy greens, and legumes.
  • Avoid refined sugar and replace it with natural sugar like fruits and honey.
  • To live a healthier lifestyle and achieve pureness in the body and mind, avoid processed foods, sweeteners, stimulants, caffeine, alcohol, and nicotine.
  • Allow at least 5 hours between meals: It is critical to allow at least 5 hours between meals after breakfast. This will help your body to fully digest the last meal, and you will learn to eat because you are hungry, not because you are stressed or you have nothing to do.

The way you feel about your food is more crucial than the food itself. It’s difficult to think of food as a spiritual practice in a busy world. That is why the yoga diet helps you understand that eating should be a loving and grateful behavior.

So, by learning how to eat mindfully, you will begin to understand how to control the amount of food you eat and what your body requires to preserve balance and flexibility. Mindful eating can help with weight loss, better health, and a relaxed mind.

  • Fasting: This is such an important step in any yoga diet plan, particularly if you are following a diet for yoga beginners. Go and search for how you can fast correctly without hurting yourself. You can do rigorous fasting and only drink water, or you can drink fresh fruit juices. Well-trained yogis recommend fasting for at least one day a week to cleanse and purify the mind and body. As we said, the aim of fasting is not to hurt yourself, but the total opposite.
  • Drink water as much as you can.

Yoga Diet

Which foods are best for a yoga diet?

Whether you have chosen to do Power Yoga, Hatha, or Yin, a healthy diet is important for having both the energy and attention to benefit more from your practice. Make sure your yoga diet is well-balanced and full of healthy foods high in fiber, vitamins, low fat, and natural sugars.

As a diet yoga beginner, the list below contains 10 foods you need to add to your yoga diet plan.

  • Dark, leafy greens
  • Raw Cacao
  • Quinoa
  • Porridge
  • Berries
  • Lentils
  • Tofu
  • Nut butter
  • Fresh fruit
  • Lemon and water.

What should not be eaten during a yoga diet plan?

There are so many other foods that every yoga diet beginner should avoid eating. For example:


  • Microwaved foods, fried foods, junk food, and canned food.
  • Garlic, onions, and spicy food.
  • white flour and refined sugar.
  • cigarettes, alcohol, and stimulants.
  • Stop drinking water while you are eating.
  • tea and coffee.
  • Meat
  • overcooked foods

There are numerous variations of the yogic diet. However, by concentrating more on eating mindfully and incorporating more healthy and fresh foods into your yoga diet plan, your body will be satisfied from the inside and outside.

Sattvic Diet

What are the benefits of a yoga diet?

The yogic diet, also known as the sattvic diet, has numerous physical and mental health benefits for the body, mind, and soul. Here are a few examples:

  • enhances the absorption of nutrients. Plant-based (and gluten-free) dietary foods have been shown in studies to encourage healthy gut microbiomes. When you consume a large amount of fiber, it feeds your gut flora and stimulates normal bowel movements.
  • Boosts your energy: Foods with a low glycemic index (GI), such as nuts, whole grains, and vegetables, are absorbed more gradually, supplying your body with a steady flow of energy. These whole foods are also nutritional, providing your body with the micronutrients it requires for correct functioning.
  • elevates your mood: The strong gastrointestinal system relationship is still being studied, which lends credence to the idea that what you eat affects your emotions. One research study found that people who consumed plant-based foods (like fruits, vegetables, and whole grains) had a lower risk of depression, while another study discovered that diets high in processed foods were linked with an increased risk of depression.
  • The yogic diet keeps both your physical and mental health fit and strong. It is that kind of diet that balances your mind, body, and soul.
  • It is customary in the yogic diet to begin the day with a cup of warm water infused with lemon juice. This purifies the body and helps in the elimination of toxicants. your body organs can work correctly as a result of regular detoxifying, and the body is free of illnesses.

Yoga, an Indian method of mind-body relaxation, has numerous benefits for everyone, from those who want to lose weight to those who simply want to relax.

It is an old treatment for a fit and healthy body as well as a stress-free mind. Yoga not only helps with losing weight but also fosters physical and mental health.

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