The Ayurvedic Diet: The Wisdom Diet
Take care of your meals
Ayurveda insists on listening to the body and respecting its needs. "You should only eat when you are hungry," says Fabien Correch. It's a sign that the entire digestive system is ready to receive food and that it will digest and assimilate it optimally".
To facilitate digestion, it is essential to eat seated, in a calm environment, without outside stimulation or lively discussion: in Ayurvedic dietetics, a meal is considered a moment of rest. It is also necessary to chew well, to appreciate all the smells, textures, colors... and to eat neither too quickly nor too slowly. Falguni Vyas finally insists on "the necessity not to eat too much and to always keep a little space in your stomach".
Adopt the right tempo
"In Ayurveda, we consider that the digestive fire is strong in the morning, the most powerful at noon and weak in the evening," says Claire Cascalès. To mobilize toxins as well as possible, the dinner must be lighter and more easily digestible - thus rather hot and cooked - than other meals".
Moreover, there is no question of snacking between meals: "Ayurveda recommends not to break the sequential succession of digestion, notes Fabien Correch. It is not advisable to ingest food if the cycle of digestion of the previous meal has not been completed". It takes at least 3 hours between food intakes (including tea, coffee, or infusion).
Choose ultra-fresh
Exit prepared dishes, processed and refined products... They do not provide any interesting nutrients for the body and, rich in salt, sugar, and fat, hinder digestion and promote the accumulation of toxins. We bet on natural, raw, seasonal, and organic foods preferably.
Frozen and canned foods are limited. "To bring a maximum of vitamins, minerals, antioxidants... the ingredients must be as fresh as possible", insists Fabien Correch
Vegetalize your plate
"Difficult to digest, proteins of animal origin (meat, fish, eggs ...) must be limited, both in frequency and quantity," recommends Falguni Vyas. The ideal plate is composed of cereals (bulgur, quinoa, millet ...) + legumes (chickpeas, lentils of all kinds, dried beans ...) + vegetables + spices + vegetable oils from first cold pressing (rapeseed, olive, sesame, nuts ...), and we can add a dairy (lassis, homemade yogurt, fresh cheese) at the end of the meal and a handful of seeds and/or oilseeds per day.
Focus on cooking food
This makes it easier to digest! "The detox recipe par excellence is kitchiri," says Fabien Correch. We cook a mixture of equal parts cereals and legumes (soaked beforehand) with diced vegetables and spices in 3 times their volume of water until they are absorbed".
In addition to being digestible because it is overcooked, this preparation hydrates satisfies, and provides essential nutrients. Fruits should also be cooked if they are taken at mealtimes or eaten 30 minutes before the meal if they are raw.
Eat freshly prepared foods
No leftovers or reheated food that loses a large part of its nutrients! Moreover, "a lot of food, once heated and then cooled, changes its chemical properties," explains Fabien Correch. Some vegetables such as turnip, lettuce, celery, spinach... contain for example nitrates which when heated a second time become nitrites which are part of the intoxicants". We prepare everything just before sitting down to eat, and we don't keep anything.
Sip hot water
At about 37°C, throughout the day, especially in the morning and evening, by boiling it beforehand. "Neutral, it pushes the body to renew its fluids by eliminating toxins," notes Claire Cascalès. It is spectacular: in a few days, the results are there".
Too bland? One adds a few drops of lemon juice or ginger, rather in the morning to boost the body.
Respect the right combinations
"We must find in each dish a multitude of colors and the 6 flavors - astringent, acid, sweet, bitter, sweet, spicy - that activate each of the different digestive functions and allow optimal absorption of nutrients," says Fabien Correch.
Use spices
Cumin, turmeric, coriander, ginger, chilli pepper, cinnamon: all boost the digestive fire and should be on the menu at every meal. "But beware, they must be used according to everyone's tolerance," warns Falguni Vyas.
Choose the ingredients according to the needs of its constitution
"The characteristic of Ayurvedic dietetics is to take into account the specificities of each individual," insists Claire Cascalès. The choice and the temperature of the ingredients, the rhythm of the meals, the quantities must respect the digestive capacities and the nutritional needs of each one".
According to traditional Indian medicine, there are three Doshas (biological materialization of the 5 elements that are fire, air, earth, water, ether): Pitta (fire), Kapha (water and earth), and Vata (air and ether or space).
"Each individual is made up of all three," says Fabien Correch. But we all have one or two predominant Doshas in the organism which can, in case of imbalance, cause digestive, metabolic...." To optimize the elimination of toxins and excess weight, it is therefore essential to adapt the main principles of Ayurvedic detox to the dominant Dosha of each person:
1. If you are Kapha - water and land
- You have thick hair and oily skin
- You are neither cold nor hot
- You gain weight easily and struggle to lose the excess.
- You sleep well, often too much
- You suffer from a heavy stomach and constipation.
- You act and think slowly and methodically
- You like security, routine, food, etc.
- Cereals: buckwheat, rye, corn, millet.
- Legumes: chickpea, kidney bean, coral lentil, split pea
- Animal products: chicken, egg, rabbit, seafood, game
- Vegetables: asparagus, beet, broccoli, carrot, cabbage, watercress, spinach, green beans, lettuce, peas, parsley, onion, garlic, turnip, radish.
- Fruits: apricot, berries, cherry, strawberry, peach, plum, grape.
- Oilseeds: to be avoided, except occasionally: sunflower seeds, squash, and poppy seeds.
2. If you are Pitta - fire
- You have hair and skin with an oily tendency.
- You are rather hot and sweat easily
- You gain weight easily but can lose it quickly if you decide to.
- You sleep well and recover with less than 8 hours of sleep.
- You digest well but may suffer from heartburn or accelerated transit.
- You like to be efficient, understand and control everything
- You are energetic and have a tendency to hyperactivity.
- Cereals: barley, rice, oats, wheat
- Legumes: black lentil, chickpea, mung bean, tofu, azuki bean
- Animal products: white meat, rabbit, egg white
- Vegetables: artichoke, asparagus, chard, broccoli, celery, watercress, cucumber, spinach, lettuce, parsnip, peas, parsley, potato, arugula.
- Fruits: apricot, raspberry, melon, orange, watermelon, plum, grape.
- Oilseeds: coconut, sunflower and pumpkin seeds
3. If you are Vata - air and space
- You have dry hair and skin
- You are often cold and don't perspire much
- You have a light and chopped sleep
- You get tired easily
- Voluble, you can go in all directions
- You tend to bloat and constipate.
- You are in a joyful, spontaneous, creative, and changeable mood.
- Cereals: wheat, spelt, rice, oats...
- Legumes: coral lentils, green soybeans, tofu, black and green lentils, beans
- Animal products: egg, chicken, turkey, fresh fish, goat, beef, etc.
- Vegetables: asparagus, carrot, cucumber, watercress, green bean, cooked onion, radish...
- Fruits: apricot, berries, cherry, strawberry, melon, orange, grapefruit, peach, plum, grape, rhubarb.
- Oilseeds: nuts and seeds
Are there any contraindications to Ayurvedic dietetics?
It is not because a medicine advocates a natural diet that it is safe. There are certain contraindications, particularly in the case of allergies to food, food supplements, plants (phytotherapy) or certain essences (aromatherapy). In case of pregnancy, ask your doctor for advice.
How does the first Ayurvedic dietetic consultation take place?
Two categories of professionals can provide an Ayurvedic dietetic consultation: either an Ayurveda practitioner or an Ayurvedic nutrition advisor.
If this is your first approach to Ayurvedic dietetics, it is advisable to make an appointment with an Ayurveda practitioner who will offer you a consultation on a broader spectrum, designed to assess your entire lifestyle.
With this type of practitioner, the consultation begins with an Ayurvedic assessment to determine your birth constitution (the original combination of your doshas) and your state of imbalance. The interview is conducted around observation, touch, and questioning:
- examination of pulse, tongue, eyes, skin, and nails ;
- information on your lifestyle habits, the state of your digestion and elimination (stool, urine, sweat), your diet, sleep, mental and emotional functioning;
- taking into account your medical history.
Duration and price of an Ayurvedic dietetic session
An Ayurvedic dietetic consultation lasts approximately one hour. It includes the analysis of the three doshas and advice for a better lifestyle and diet. The average price is between 50 and 100 euros, non-refundable by Social Security.
How to choose your dietician?
Ayurvedic dietetics is not a recognized medical practice and is not taught as such in French medical schools. However, most Ayurvedic health educators have additional training as dieticians or massage therapists. As with Ayurvedic medicine in general, dietetic advice is not a substitute for appropriate medical treatment for an illness.
Some private institutes issue diplomas in Ayurveda after one to four years of study. These courses are not officially recognized by the state, unlike in India where there is Ayurvedic university education. There is therefore no state diploma in Ayurveda in France today.
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