Due to less physical activity, you gain the weight. Avoid rice from diet.
Your diet chart is good Exercise Regular small meals Intermittent fasting Gradually your weight will come down
In Ayurveda, weight gain can often be linked to imbalances in your doshas, especially if Kapha dosha is dominant. Diet plays a crucial role here, and even though you’re avoiding junk food, some aspects of your diet and lifestyle might inadvertently contribute to this issue.
Your morning routine with amla and curry leaves juice, along with almonds and dry dates juice is nourishing. But watch out for the sugar content in dry dates—they can be sweet and heavy, which might be increasing Kapha. Try to go for fresh dates in moderation or replace this with a lighter option like soaked raisins or figs.
Regarding dosa consumption, while it’s a good source of carbohydrates, consuming two dosas with chutney and then two more with vegetables and dal can be a bit heavy at once. You might consider reducing portion sizes here. Alternatively, you can have one dosa with chutney and the other one with vegetables or dal. Add more spices like ginger, cumin, or black pepper, as they help ignite your digestive fire (Agni) and balance Kapha.
Dinner time is rightly planned, but focus on light and easily digestible meals, preferably a warm, vegetable soup or a sabzi with less oil. Swap meat with legumes or lentils occasionally—a good source of protein but lighter on Kapha accumulation. Guava is okay but peanuts can be heavy in the evening time, look to fresh fruits like an orange or an apple.
On lifestyle aspect, even if you’re not engaged in heavy work, incorporate regular physical activity like walks or yoga for at least 30 minutes a day. Kapha requires movement to keep the energy flowing and to prevent stagnation. Drinking warm water throughout the day helps metabolize what you eat more efficiently.
Making these tweaks in diet and adding some activity can help you in addressing the weight gain issue without compromising your nutritional needs.
