Are you looking to gain weight in a healthy and natural way? Ayurveda, the ancient Indian system of medicine, offers valuable insights into achieving balanced weight gain through a wholesome and nourishing diet. Dr Ganesh Chaudhary, Bachelor of Ayurvedic Medicine and Surgery (BAMS), PHC, Darbhanga, Bihar, are some simple Ayurvedic tips for bulking up without resorting to extreme measures.
1. Embrace a Balanced Diet
“The focus of Ayurveda is on the importance of a balanced diet that includes all six tastes - sweet, salty, sour, pungent, bitter, and astringent. So it is advised to incorporate a variety of foods in your meals to ensure that you receive a wide range of nutrients,” Dr Chaudhary said.
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2. Eat According to Your Dosha
In Ayurveda, individuals are classified into three doshas - Vata, Pitta, and Kapha. Understanding your predominant dosha can help tailor your diet to suit your body type. For weight gain, focus on nourishing foods that balance your dosha.
- Vata Dosha: Include warm, cooked, and grounding foods like grains, root vegetables, and nuts.
- Pitta Dosha: Opt for cooling and sweet foods like dairy, fruits, and whole grains to balance the heat in your body.
- Kapha Dosha: Emphasise light and warm foods, such as legumes, vegetables, and spices, to stimulate your metabolism.
3. Favour Nutrient-Dense Foods
All you can do is to choose foods that are rich in nutrients to support your weight gain journey. Include whole grains, lean proteins, healthy fats, and a variety of fruits and vegetables in your meals. Nutrient-dense foods provide the essential vitamins and minerals your body needs for overall health.
4. Stay Hydrated
Proper hydration is crucial for overall well-being. Opt for warm water throughout the day and consider adding a slice of ginger or a dash of lemon for extra benefits. Avoid excessive consumption of cold beverages, as they may hinder the digestive process.
5. Mindful Eating
You should try to eat mindfully by paying attention to your meals without distractions. Chew your food thoroughly, savour the flavours, and eat in a relaxed environment. This aids digestion and ensures that your body can absorb the nutrients effectively.
6. Include Ghee in Your Diet
Ghee, or clarified butter, is a staple in Ayurvedic cooking. It is considered beneficial for weight gain when consumed in moderation. Include a teaspoon of ghee in your meals to enhance flavour and provide a source of healthy fats.
7. Herbs and Spices for Digestion
Ayurvedic herbs and spices can aid digestion and boost metabolism. Incorporate ginger, cumin, coriander, and fennel into your cooking to enhance flavour while promoting healthy digestion. These spices can also help alleviate any digestive discomfort.
8. Regular Meal Times
Establishing regular meal times can help regulate your digestive system. Aim for three main meals and snacks in between if needed. Consistency in meal timing helps the body anticipate food, promoting better digestion and absorption of nutrients.
9. Avoid Processed Foods
Steer clear of processed and refined foods, as they often lack essential nutrients and can contribute to unhealthy weight gain. Focus on whole, natural foods that provide sustained energy and nourishment.
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10. Incorporate Ayurvedic Tonics
Certain Ayurvedic tonics and supplements may aid in healthy weight gain. Ashwagandha and Shatavari are herbs often recommended for their adaptogenic properties, helping the body cope with stress and promoting overall well-being.
11. Regular Exercise
While diet is necessary for weight gain, regular exercise is also essential for overall health. Strength training is a good way to grow muscle mass, and a well-rounded exercise regimen can help supplement your diet.
12. Adequate Rest and Sleep
Ensure that you get enough rest and quality sleep. Sleep is vital for weight growth because it allows the body to repair and expand.
Ayurveda offers a holistic approach to healthy weight gain that considers not only what you eat but also how you eat and live. You can achieve your weight goals in a sustainable and nutritious manner by eating a balanced diet, understanding your dosha, and incorporating Ayurvedic principles into your lifestyle.