The very low-fat “Ayurvedic diet” originating from India is a simple method for losing weight and detoxifying your own body. The philosophy behind it is as simple as it is effective: Ayurveda, from Sanskrit for “knowledge of life”, starts with the basic constitution, the state of health and the personal life situation of each individual. The ideal diet simply depends on what type of constitution you are. The constitution types are named after the three Doshas, the basic bioenergetic principles: Vata, Pitta and Kapha. They are composed of two each of the five great elements space, air, fire, water and earth.
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What kind of Ayurvedic constitution am I?
Anyone who eats an Ayurvedic diet does not have to do without certain foods or limit themselves to a certain food group. It’s much more about recommendations and tips on which dishes and ingredients have a positive effect on the body and which ones you should rather avoid.
A distinction is made between different types:
- Vata type: He should primarily eat warm, mildly spiced foods and stews.
- Pitta people: They are among the lucky ones who tolerate almost everything except spicy and hot.
- Kapha candidates: You should make sure to eat hot, spicy and light meals more often so as not to endanger your inner balance.
The six tastes sweet, sour, salty, hot, bitter and tart, the so-called “Rasas”, also play an important role in Ayurvedic cuisine . A diet in which everyone appears regularly supports the balanced interaction of the doshas. The “Masalum” spice mixture also used in our recipes contains all six rasas. They are of particular importance for weight loss and detoxification with Ayurveda, writes Nicky Sitaram Sabnis in his book “Ayurveda Diet for Weight Loss”. It is easy to imagine that everything we eat directly affects the balance between the forces at work within us.
In Ayurvedic , this means: Our diet influences the balance between the individual doshas. If we are doing well, the interplay of the doshas works by itself. If one dosha predominates, the desired balance is disturbed. Obesity is always a sign that the doshas are out of balance. Other factors, such as those brought about by changed living conditions, can also lead to an imbalance. Ayurvedic nutrition then offers a way to restore balance .
Once you have classified your type, there are no limits to your creativity when cooking. Even if your family consists of different constitution types – no problem, almost all recipes can be modified by adding or omitting individual ingredients. Incidentally, the dishes of Ayurvedic cuisine are largely free of cow’s milk or cow’s milk products and gluten-free . All those who cannot tolerate lactose or gluten will be happy about this.
Tips for losing weight with Ayurveda
The path to Ayurvedic weight loss begins with a few simple measures:
- Prepare the food as freshly as possible
- Skip the microwave
- Instead of conventional fats and oils, he prefers to use ghee , a pure butterfat without water and protein residues
- Sweetens with honey or maple syrup
- Eat preferably warm
- Avoid very cold food and drinks as well as frozen foods
- Devotes special love and attention to the preparation
Over time, you will discover which foods and spices suit you best. Nobody is as close to your body as you are. Just listen to him. Because your body is talking to you. In Ayurvedic. This “body language” is as international as it is individual and easy to understand. The reward of listening is soon noticeable and visible: while your energy is constantly growing, you feel more and more comfortable and then lose weight as if by itself.
Ingredients for 2 people:
- 500ml hot water
- 1 tsp ginger, chopped
- 3 tbsp lemon juice
- 1 ELHonig
Preparation:
- Mix water, ginger, juice and let cool to room temperature
- stir in honey
Vata: well suited
Pitta: Omit lemon juice
Kapha: season with chili
Ingredients for 2 people:
- 1 small kohlrabi
- 2 Quinoa
- 1 green chilli, chopped
- 1 tsp green masalum
- 50 ml soy cream
- 1 tsp chopped herbs Salt
Preparation:
- Peel the kohlrabi and cut into small pieces.
- Boil 500 ml water, cook the kohlrabi and quinoa until done.
- Add the chili, masalum and soy cream, bring to the boil.
- Season with salt and herbs.
Vata: ginger instead of chili
Pitta: Omit the chili
Kapha: well suited
Per person: 130 kcal, fat 8 g, preparation time approx. 25 minutes
Ingredients for 2 people:
- 1 small zucchini
- 1 teaspoon soy sauce
- 1 tsp canola oil
- 1 tsp lemon juice
- 1 tsp water
- 200 g chickpeas, cooked (possibly canned)
- salt
- black pepper
- 2 teaspoons fresh herbs, chopped
Preparation:
- Clean the courgettes, wash and cut into small pieces.
- Put the soy sauce, oil, lemon juice and water in a saucepan and heat.
- Add zucchini and sauté over high heat for 30 seconds.
- Add chickpeas. Cook for about 3 minutes.
- Season with salt and pepper. Sprinkle herbs on top.
Vata: well suited
Pitta: add coriander
Kapha: well suited
Per Person: 160 kcal, Fat 5 g approx. 20 minutes
Ingredients for 2 people:
- 50 grams of red lentils
- 1 TL rotes Masalum
- 2 fresh corn on the cob, grated, or
- 100 g canned corn kernels, coarsely mashed
- 1 fresh chilli, chopped
- 1-2 tbsp chickpea flour
- 1 tsp fresh parsley, chopped
Preparation:
- Bring 300ml of water to a boil.
- Add lentils and masalum. Reduce the heat and cook the lentils for 8-10 minutes. Then set aside and keep warm.
- Preheat the oven to 200 degrees (180 degrees for a fan oven).
- Mix the corn with the remaining ingredients and season.
- Shape into 3 walnut-sized balls or thalers. Place on a baking sheet lined with baking paper. Bake for 10-15 minutes until lightly browned. Turn in between.
- Serve the lentil sauce and balls together.
Vata: well suited
Pitta: Omit the chili
Kapha: well suited
Per Person: 170 kcal, Fat 1 g approx. 30 minutes
Ingredients for 2 people:
- 70 g Basmatireis
- 250 g assorted seasonal vegetables
- 2 TL Ghee
- 1 TL rotes Masalum
- salt
- 1 teaspoon soy sauce
- 1 spring onion, cut into fine rings
Preparation:
- Bring 1 liter of water to the boil and cook the rice uncovered for 5 minutes, stirring occasionally. Drain the cooking water.
- Peel, clean and finely chop the vegetables.
- Heat ghee in a pan. Fry the vegetables in it over high heat for 30 seconds.
- Deglaze with 1 cup of water. Add masalum and cook for another minute. Stir in the rice.
- Season the vegetable rice. Stir in the soy sauce and spring onions.
Vata: Carrots and green beans as vegetables
Pitta: Cauliflower and peas as vegetables
Kapha: Broccoli and peppers as vegetables
Per Person: 190 kcal, Fat 5 g approx. 20 minutes
Ingredients for 2 people:
- 2-3 carrots
- 1 TL gelbes Masalum
- 100 g soy yoghurt
- 1 tbsp fresh herbs, chopped
- 1 tbsp almonds, chopped
Preparation:
- CSS-fatPeel and coarsely grate the carrots.
- Mix the carrots, masalum and soy yoghurt. Season with salt and let stand for 5 minutes. Garnish with herbs and almonds.
Vata: Warm up the dish
Pitta: well suited
Kapha: season with chili
Per Person: 110 kcal, Fat 5 g approx. 15 minutes
Ingredients for 2 people:
- 300 g soy yoghurt
- 1⁄2 tsp fresh ginger, chopped
- 2 teaspoons fresh herbs, chopped
- 1 tsp black pepper, coarsely ground
- 1⁄2 tsp salt
- 500ml of water
Preparation:
- Puree all ingredients with a blender until smooth and drink at room temperature.
Vata: plenty of ginger
Pitta: Take coriander
Kapha: season with chili
Per Person: 70 kcal, Fat 4 g approx. 5 minutes
vital: For whom is Ayurvedic cuisine particularly suitable? What exactly does it do?
Nicky Sabnis: Ayurveda is really for everyone – from children and adults to old age. After a short time, this diet results in better digestion, more energy and well-being in the body.
Do you know any tips to make the switch to an Ayurvedic diet easier?
Nicky Sabnis: I recommend a step-by-step introduction to everyday life. The greatest effort is to memorize the individual properties of spices and foods according to the type of constitution. Make a list. In the beginning, try to do Ayurvedic cooking once or twice a week. It’s not about cooking something as exotic as possible.
Nicky Sitaram Sabnis gives Ayurveda cooking seminars on the Fraueninsel in Chiemsee and has written numerous Ayurveda cookbooks
Can I continue to eat bread and rolls for breakfast or in the evening?
Nicky Sabnis: Sure. In Ayurvedic cuisine, however, bread is not considered a staple food. Breakfast is usually warm and often tastes spicy.
How important is it to eat according to your constitutional type?
Nicky Sabnis: Don’t confuse constitutional type with a medical diagnosis! In Western culture, there is a tendency towards lists of do’s and don’ts. It is important to eat consciously and to feel how spices or vegetables work – whether they burden the body or give it energy.
