10 trainer tips: what not to do during yoga

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A healthy lifestyle and the principles of proper nutrition are now practiced by many people. Every fitness center offers group yoga classes, and these workouts are widely popular. Yoga classes tighten the body, improve stretching and promote weight loss.

But true yoga is a whole philosophy, a special life position. Only by immersing yourself in teaching can you achieve harmony with yourself and the world around you, and improve your body and spirit. Nutrition during yoga plays an important role in self-improvement and health.

Basics of nutrition according to the yoga system

There are three types of foods in the yogi nutrition system. According to Ayurvedic practice, yoga and nutrition are inextricably linked. The secrets of yogis from ancient times have reached our time. To this day, those people who adhere to the practice allow themselves to eat in a special way. Their mode of life is very different from that of an ordinary person.

Three types of food:

• clean food, which includes fresh vegetarian food, including legumes, seeds, fruits, vegetables, and other types of plant products;
• foods that excite the body, which include coffee, tea, seafood, egg products and some others, which you should try to avoid;
• heavy and unfavorable foods, which include meat products, frozen foods, and alcoholic products, which pollute the body and cause potential harm to it.

Typically, the transition to this type of yoga nutrition occurs gradually. People who have not previously followed the Ayurvedic diet of yoga should try to adhere to the right food according to yogis, but do it slowly. The human body is designed in such a way that it can begin to reject certain foods only because it is not used to them. Therefore, in order for this type of nutrition to be beneficial for a person, he strictly needs to monitor his reactions to the food he eats.

In yoga, every dish should be prepared with good wishes. There is a concept of connection between a dish and the energy that fills it. In practice, very great importance is attached to this concept, because the energy that we use in any available way fills our body with a positive or negative quality.

Yogis try to fill everything that surrounds them with favorable energy. This also applies to eating. So, they say that energy can be obtained not only from food, but also from the reality around them. Energy is everywhere, the main thing is to use it correctly and be able to filter the bad and the good. During the practice of yoga and meditation, a person frees and harmonizes the work of his chakras, as a result of which the work of many internal organs and processes in general improves and his well-being improves.

Yogi nutrition menu

We have a lot to learn from how a yogi relates to his food needs. Modern dietary science emphasizes the need to consume at least a small amount of raw foods, since of all foods, raw foods provide the nutrition that most revitalizes and renews our body. The fruits, vegetables, nuts and grains we consume contain all the vitamins, amino acids and proteins that are not subject to destruction by heat treatment and, therefore, are available for direct absorption to replenish the body's costs. Beautiful and tasty salads and vinaigrettes can be prepared from the sweet, aromatic leaves of green vegetables, combined with natural, bright and pleasing colors. You can mix beets, carrots, tomatoes, a variety of juicy herbs - for example, watercress, curly parsley, radishes, onions.

Three or four such products with simple seasoning, a small grated fresh ear, a few raisins, etc., eaten with a small amount of nuts or pressed cottage cheese, are a surprisingly tasty food.

As for hot dishes, there are as many of them as our imagination can imagine. There are many varieties of legumes: soybean, mang bean, lima bean, navy bean, garbanzo bean, etc., which when cooked with a little onion and perhaps and garlic with a pinch of herbs, such as marjoram, sweet basil, thyme can be very aromatic and fragrant, it would be nice to remember that a beautiful plate, attractive with its appearance and color, already gives rise to the movement of digestive juices, and this prepares us to receive pleasure from eating yogis and good digestion. In many countries around the world, whole bean grains prepared using the proposed technology are used as a significant part of the main diet of yogis. For those who feel the need for meat, it is suggested to consume it in relatively small portions and only with foods that do not contain starch. In other words, avoid bread, cakes, pastries, sweet pies, ice cream, pasta, spaghetti and instead eat green vegetables, tomatoes and other non-starchy vegetables with some fresh fruit for dessert. To prepare yogi food, use stainless steel, clay (ceramic) or baked glass utensils, or even old-fashioned cast iron.

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It’s not enough to choose food wisely, you also need to eat it wisely. An old, wise doctor once said: “Always remember that the stomach has no teeth.” Use the “tool” that your body has and chew your food thoroughly. In this case, the yogi's food consumption decreases, digestion improves, and in general it is beneficial for the yogi.

From the same point of view, it is good to note that products grown on organic matter are much more useful for building body cells than those grown on depleted soil. Such depleted soil cannot provide valuable qualities to the crops growing on it. To return missing minerals to the soil and give plants what they need to fully feed them, you should use properly prepared fertilizers. Then the plants, in turn, will be able to provide humans with the necessary elements in the form of yogi food. Well-prepared soil not only ensures plants grow properly, but also eliminates the need for toxic insect repellents and spraying. When provided with the necessary nutrients, plants, like people, radiate health. In addition, products grown organically have significantly improved aromatic properties and are stored much better.

Since many books and tables provide a selection of information based on the minerals and vitamins contained in food, this short article does not attempt to provide detailed information regarding the assessment of various aspects of food. Moreover, this is a treatise on health, not disease. By eating a well-balanced diet, we will give our body the opportunity to receive from natural foods everything it needs for a healthy, energetic, active life.

Which products are suitable

For yogis, food that is not obtained by force is suitable for nutrition. For example, they do not eat meat products. Some do not even allow themselves to eat dairy products and eggs. However, most yogis still adhere to lacto-vegetarianism and allow themselves to eat them.

People who practice yoga for a long time begin to adhere to proper Ayurvedic nutrition automatically over time. This comes because yoga is not only a set of special asanas, but also a whole way of life, a worldview system.

Yogis eat 60% plant foods and 40% processed foods. That is, they mainly consume foods that have not been boiled, fried or stewed. These are clean fresh vegetables and fruits, grains and beans.

According to the Ayurvedic system, food should be chewed about 40 times. Nutrition according to the yoga system is correlated with Prana energy, which is vital for every person. Therefore, it is extremely important to thank the Universe for the food given to a person.

Yogi diet: diet for a week

For breakfast you can eat dried fruits, a handful of nuts, and dairy products. In the morning, sprouted grains are useful, honey is allowed. Immediately after waking up, drink a glass of water, you can drop a little lemon juice into it to awaken digestion. You need to have breakfast 1.5-2 hours after getting up. It is interesting that yogis do not get up later than 6 o’clock in the morning - it is believed that otherwise a person is not able to find harmony, does not have time to recharge himself to improve his health, and may make mistakes during the day.

Lunch time lasts from 12 to 15.00, during this period you should take the most nutritious foods: cereals, proteins, nuts, adhering to the rules of compatibility. If you have not yet given up meat, you should eat it during the daytime. Soups or beans are also good for lunch, you can eat fish. The serving can be supplemented with raw or lightly boiled vegetables.

Dinner should be completed at least 3-4 hours before bedtime. You should not overload your stomach so that your body can rest and recover at night. The best foods for evening meals are low-starch or non-starchy vegetables, warm low-fat milk, vegetable stews or soups.

Regarding the question of nutrition for yogis, the menu for the week is approximately as follows.

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Monday

Breakfast: fruit salad.

Lunch: boiled potatoes with cheese.

Dinner: salad of fresh vegetables with vegetable oil and a drop of lemon juice.

Tuesday

Breakfast: a glass of milk, a handful of nuts or bread.

Lunch: boiled rice, salad of fresh vegetables and herbs.

Dinner: unsweetened fruit.

Wednesday

Breakfast: sprouted wheat or boiled egg, freshly squeezed orange juice.

Lunch: Boiled beans with cucumber, pepper and tomato salad.

Dinner: a glass of yogurt or curdled milk.

Thursday

Breakfast: yoga tea, lightly fried unleavened flatbreads made from crushed cereals.

Lunch: ratatouille made with zucchini, potatoes and bell peppers.

Dinner: fresh vegetable salad with cheese.

Friday

Breakfast: baked apples with honey, a glass of juice.

Lunch: lentil soup.

Dinner: salad of carrots, apples and nuts.

Saturday

Breakfast: porridge cooked in milk and water.

Lunch: fish or beans, assorted vegetables, a cup of weak green tea or dried fruit compote.

Dinner: beet and green pea salad.

Harmful and healthy foods

In yoga practice there is a concept of acceptable and unacceptable food. There is a special classification by which they determine whether a particular dish can be eaten. Most yogis adhere to lacto-vegetarianism, stipulating that it benefits the body and does not harm the environment.

They do not recommend eating the following foods:

• any meat and other animal protein;
• yeast bread and baked goods, as they contain thermophilic microorganisms;
• preservatives;
• sweeteners and flavor enhancers;
• various nervous system stimulants, such as coffee and strong tea;
• alcoholic drinks and other poisons.

They include useful products:

• fruits and vegetables;
• cereals and legumes;
• nuts, seeds;
• grain crops;
• honey and other natural sweets.

Some teas are allowed for consumption and are beneficial. For example, tea made from ginger or containing other beneficial additives has great benefits for the human body. It removes waste and toxins and cleanses internal energy and mind from bad thoughts.

Nutrition for yoga should be balanced and consumed in portions. It is important to drink plenty of water and other available and approved liquids. You should thank a higher power for food.

When a person eats food of animal origin, he provides himself with negative energy, which is unacceptable in Ayurveda. Therefore, it is important for yogis that the food is healthy and predominantly plant-based, preferably without heat treatment.

Mandatory dishes in a yogi's diet

A yoga diet necessarily contains fresh vegetables and fruits, as well as legumes and cereals. They eat a balanced diet, adhering to the rule of not rushing and eating in small portions, every two to three hours.

The diet is quite specific, but it is not difficult to follow, since a person receives all the substances necessary for health.

Yogis must drink plenty of water, about 10 glasses a day. It is also necessary to eat fresh, unheated fruits and vegetables.

Dietary regimen for a practicing yogi

Yogis say that food should bring not only joy and pleasure, but also bring undoubted benefit to a person and the world around him. Thus, the diet they follow is aimed at maintaining optimal human well-being.

All food is divided into several categories. There are conditionally permitted products, and there are also those that cannot be taken at all if you adhere to Ayurvedic rules.

Tibetan monks, for example, eat at intervals of about an hour, consuming small portions. Their meals are small and balanced.

When doing morning yoga or meditation practices, they allow themselves to have a fruit for breakfast and drink a glass of water.

There are days when a yogi cannot have breakfast or dinner. For example, when he needs to perform a body cleansing technique.

How to organize a space for yoga?

You need to practice in a clean, well-ventilated place where you will not be distracted. The place where you will practice must be level. Use a special mat for this.

What procedures need to be completed before class?

Before performing asanas, you should empty your bladder and intestines. If you have a runny nose, perform a nasal cleansing procedure.

To avoid damage to equipment, it is recommended to remove lipstick before starting class.

For the comfort of everyone in the gym, it is prohibited to use perfume and personal hygiene products with strong odors.

To avoid injury, before class it is recommended to remove earrings, bracelets, rings, watches, elastic bands and hairpins with hard, sharp edges. Turn off your mobile phone, believe me, in 1.5 hours the Earth will not move off its axis.

How to organize your diet before and after class?

It is preferable to perform asanas on an empty stomach. If this is difficult, you can drink a cup of tea, coffee, cocoa, or milk. After a light meal, at least an hour or two should pass before classes, after a heavy meal - at least 4 hours. Immediately after practice, you can drink a glass of water or green tea, as it helps cleanse the body and remove toxins. Half an hour after practicing asanas, you can eat.

What is the best time to exercise?

In our dynamic and very changeable world, the best time to study is when no one bothers you.

It is more difficult to perform asanas in the morning, since the body is still stiff, but the exercises contribute to better work during the day. In the evening, the body is more pliable, so asanas can be performed better and with greater ease. Evening practice eliminates fatigue from a busy day, refreshes and soothes.

How often should you exercise?

The ideal option is 6 days a week for at least 1 hour, one day off. In yoga, the principle of regularity is important. On days when you do not attend classes at the Studio, practice at home. 20 minutes is enough for this.

If it is impossible to exercise every day, then you should strive for frequency - 3 times a week.

Is it necessary/possible to take a shower/bath before and after yoga?

Before class, it’s good to take a shower (but not a bath), preferably not hot, but warm or cool. After class, a shower is justified only if there is heavy sweating.

Is it possible to exercise during menstruation?

It is possible, but in accordance with a special program. If a woman is just starting to practice yoga, then it is better not to go to a regular class at this time, but to practice according to a special program in a women’s class or at home. This is especially important in the first 3 days of menstruation and is strictly necessary for gynecological diseases. If the practice is already mature, there is an understanding of how to work in a pose without tension, you can come to class and practice with everyone together, excluding those poses that are prohibited during this period (inverted and abdominal poses, closed twists, backbends without support, jumps and complex balances).

Is it possible to exercise during pregnancy and immediately after the birth of a child?

It’s possible, but from the very first time you found out about pregnancy you need to follow a special program. The program depends on the trimester and the student’s level of practice.

After the birth of a child for about a month and a half, it is better not to exercise at all and devote yourself to communicating with the baby and getting used to the role of a mother. And then gradually start studying. Gradual recovery depends on many factors - whether there was surgery, whether the woman is breastfeeding or not. But, in general, you can practice by gradually returning to normal practice according to an individual program.

Do you need to strain in poses?

During exercise, no excessive tension should be felt in the facial muscles, ears, eyes, or breathing. While performing asanas, only the body should be active, the brain remains a passive but vigilant observer.

What sensations should arise after yoga?

In the words of B.K.S. Iyengar “the correct technique for performing asanas brings a feeling of lightness and vigor to the body, as well as the mind, a feeling of unity of body, mind and soul.” When the asana is well mastered, it is performed without effort and discomfort.

What to wear to class?

Clothing for classes should be loose, but not too loose. You should be able to observe the work of your own feet and knees, palms and elbows. Choose clothes made from natural fabrics, without rigid parts.

Classes are held barefoot. If you feel cold while in Savasana, bring a pair of loose, warm socks with you.

Food classification

Eating according to the yoga system is quite easy, because their nutrition is balanced and filled with nutrients. There is a classification of food according to the system:

• sattva, those foods that are allowed to be taken;
• rajas is food that is not beneficial and should therefore be avoided;
• Tamas are those foods that are harmful to the body.

Tamas is unhealthy food. This includes meat, animal protein, baked goods with yeast, mushrooms, canned foods and alcohol.

Yogis do not consume such foods in their diet. But sometimes they allow themselves to take foods from the Rajas category, since they are relatively safe for humans.

Since meat is obtained by force, it spoils a person’s vital energy, which is extremely important in the yogis’ worldview. Therefore, their nutrition is not aimed at destruction, but at improving the life of any living organisms.

Types of food

According to the teachings of Ayurveda, even some pure foods will not always benefit the body. There are foods that need to be consumed at certain times of the year and at certain times of the day. So, some of them have a stimulating effect, so it is better to plan them on the menu in the morning, others have a calming effect, so they are taken in the evening.

Yogis divide food into three types.

1st type – Sattva. Translated, this means “purity”. This includes vegetarian foods of plant origin, with the exception of milk and honey.

Type 2 – Rajas – food that excites the body. It is advisable to avoid such products or consume them to a minimum.

The Rajas group includes the following products:

• tea, coffee, spices;
• citrus;
• fish, seafood;
• eggs;
• alcohol, carbonated water;
• garlic, onion.

Type 3 - Tamas (heavy food). The body has a hard time digesting this kind of food. He gets a lot of harm from her. After a heavy meal, the body relaxes and you want to sleep.

This includes:

• red meat (beef, pork);
• canned food;
• mushrooms;
• food with a heavy taste (roach, etc.);
• frozen, long-stored products;
• food reheated a second time;
• restaurant, store food.

Yoga promotes completely vegetarian food. Meditation and nutrition are closely related.

A person who has been practicing yoga for a long time eventually stops including animal products in his diet. He completely switches to natural food. Only natural food can saturate the body with positive energy and cleanse it.

Lactovegetarianism

Some believe that real yogis adhere to complete vegetarianism, or veganism. In fact, most of them adhere to lacto-vegetarianism, allowing themselves to eat dairy products on certain days of the week and always thanking a higher power for the products.

Lactovegetarianism is followed by most adherents of Buddhism and Hinduism. The diet is preached by supporters of non-violent products, that is, those that are obtained in a non-violent way, without the destruction of living beings.

These products include eggs, dairy products and other types of food. In India, most yogis believe that milk is very valuable and beneficial for the human body, and besides, they consider the cow a sacred animal, so they try to surround it with care and love.

Thanks to lacto-vegetarianism, a person can be sure that he is providing himself with valuable minerals and trace elements, since they are found in large quantities in dairy products.

The benefits of proper nutrition

Proper nutrition ennobles the human body. It can eliminate many existing problems and prevent the emergence of others. Some people believe that by nature humans are herbivores and that eating meat products is not typical for us. Therefore, proper yogic nutrition gives a person vital energy and provides all the necessary vitamins and microelements if it is balanced.

A balanced diet has a beneficial effect on health, as it saturates the body with all the necessary microelements and vitamins. By eating properly, a person receives all the valuable substances, but there is a point of view that people who adhere to a vegetarian diet have some difficulty absorbing microelements and some vitamins. For example, they often have a deficiency of vitamin B 12, as well as zinc, calcium and potassium.

These substances are found in large quantities in baked goods made with yeast, as well as in meat products. This is why it is important for vegetarians to replenish the deficiency of these substances so that the body does not need them and does not feel the loss.

Yogi Breakfast

The ideal breakfast for a yogi is considered to be grapes, banana or other fruit, as well as a glass of clean water. Typically, yogis have breakfast before practice, an hour or two before it. After you have completed your practice or meditation, after a while you can consume carbohydrates, for example, eat some porridge and wash it down with tea.

According to the Ayurveda system, there are products that excite and awaken, and there are those that, on the contrary, soothe. There is also an opinion that food can have a certain effect on internal organs. For example, corn improves vision, broccoli has a beneficial effect on lung health, and blueberries affect skin condition. Therefore, if a person has certain health problems, in the morning hours you can allow yourself to enjoy exactly the dish that contains the necessary components to improve his health.

Yoga and nutrition (Nutrition for yogis)

Nutrition culture is one of the most important components of the yoga system. Most yogis are vegetarians.

Today, vegetarianism has a huge number of supporters and is increasing every day, because it is very right to invest in your health, which is your future. A properly formulated vegetarian diet has a beneficial effect on the body and powerfully strengthens the immune system. Numerous studies confirm the fact that vegetarianism is an absolutely healthy and wholesome diet that has only a positive effect on human health. The undoubted advantage of this nutrition system is the complete absence of any restrictions in the consumption of healthy plant foods. Plant-based nutrition is a lifestyle that absolutely everyone needs to live if they want to live a long and happy life. Live nutrition with plant foods is strictly necessary for everyone, from a child to an elderly person, as well as pregnant women and people involved in hard work.

If you, while practicing yoga, continue to eat animals, fish, birds and other living beings, you most likely have not yet realized what compassion, the law of karma and reincarnation are. In this regard, we strongly recommend the brochure “Karma and Vegetarianism”, published based on materials from the site oum.ru.

From a medical point of view, yogis consider vegetarian food as healthier and cleaner, less polluting to the human body, than food of animal origin.

What yoga products are recommended to be excluded from the diet or reduced to a minimum?

It is believed that there are five types of drugs in the world, namely: 1) drugs in the literal sense of the word (opium, hashish, marijuana, etc.); 2) alcohol; 3) tobacco; 4) coffee and 5) tea. All of them disrupt the functioning of the liver, overstimulate the nervous system, affect the psyche and have a detrimental effect on people’s health.

You should also not consume large quantities of raw onions and garlic. These are very good medicinal plants and are included in many recipes available in Ayurveda, mixed with other plants or juices. But you should not use them in your daily menu, as they excite the nervous system and also irritate the gastrointestinal mucosa.

Salt. It is not recommended to consume it in large quantities, as it has a harmful effect on the cardiovascular system, destroys vitamins when cooking vegetables, and disrupts the metabolism in the body.

You should not eat food that is too hot or too cold, much less alternate between hot and cold foods. Firstly, it has a detrimental effect on tooth enamel, and secondly, it causes various diseases of the digestive system.

Dietary recommendations: It is advisable to focus on the consumption of vegetable and fruit foods, since it is believed that plant foods are natural human food. Eat a variety of vegetables, fruits, vegetable and fruit juices, dried fruits, herbs, berries, nuts, honey, and legumes. Try to cook your food as little as possible. If you subject plant foods to long-term heat treatment, this will lead to biological devaluation of the food.

Probably, many have noticed that they don’t really feel like eating in the morning, but nevertheless people have taught themselves to have a hearty breakfast. You need to eat when you feel hungry and want to eat. And if there is no such desire, then it is better to skip meals or eat when you want.

Remember that we eat to live, not live to eat.

How to eat. We are talking about chewing each piece of food to such an extent that it disappears imperceptibly, “dissolves” without swallowing movements. Digestion begins in the oral cavity and only that food will be well absorbed by the body that is well crushed during chewing and abundantly moistened with saliva. Ask your friends how many chewing movements they make to swallow, for example, a piece of bread? Many people answer that 5-10 times. It is advisable to chew each piece at least 30 times (there are opinions that 100 or 200 times). With this manner of chewing, all food eaten is almost completely absorbed. You will not consume much food as you will feel full very soon.

It is not without reason that they say that a yogi can get enough of one banana or a crust of bread, because he eats them differently than we do. Liquid foods (juices, decoctions, milk, etc.) also need to be chewed in the mouth, mixed with saliva and only then swallowed.

The motto of yogis is: drink solid food, eat liquid food.

You should also not wash down food with liquid, because this promotes rapid swallowing of food without chewing, and in addition, food does not mix with saliva and its further absorption into the body is poor.

And in conclusion, let's say a few words about the raw food diet.

When following a raw food diet, it is recommended to consume live foods that have not been subjected to heat treatment. This nutritional practice may not be suitable for everyone, but if you already feel that you are ready for this, we can safely congratulate you, since with this diet you will free up a lot of time and have a lot of strength and energy for good deeds and effective actions.

A raw food diet promotes the unity of man with nature and elevates him to a qualitatively new level of spiritual development. A raw foodist does not depend on food, he is not a slave to his stomach, but a strong personality capable of creativity and creativity.

based on an article by A. Zubkov

Food in winter

In winter, it is best to eat warmer or hotter foods. For example, yogis love a variety of dishes, steamed or stewed. It is good to eat a variety of vegetables combined with herbs and spices. Also in winter it will be useful to enrich the body with warm or hot tea.

There is a recipe for tea for yogis. It is believed that it clears the mind of bad thoughts, improves energy circulation and removes toxins from the body. The recipe is simple. You need to take three liters of boiled water, add a few pieces of fresh ginger, cardamom, cinnamon, cloves, black pepper and boil this mixture for half an hour. After this, you should infuse the drink for about 15 minutes. Subsequently, you need to strain it and you can take it.

Yogis often drink this tea in the winter season. It warms the body well and saturates it with useful microelements, thereby strengthening the immune system.

Nutrition after yoga

It's natural that you'll want to eat something after class. However, here, too, there is no need to act rashly, because inappropriate food can significantly reduce the benefits of recent practice.

1. Water

Your body may need extra fluids after exercise, so water is essential. It is best to drink plain, clean water; if you want, add lemon juice to it. Alternatively, you can drink coconut milk. Just under no circumstances drink carbonated juices (cola, Fanta, etc.).

2. Fresh fruit juices

A large glass of juice is a great option after yoga. Juices contain many nutrients, will give you energy, and help you recover faster.

Just don't drink sweetened juices or add refined sugar to them. It is best to drink freshly squeezed fruit juices.

3. Vegetable soup

Homemade vegetable soup is a great post-yoga revitalizing meal. It can be made from carrots, celery, spinach or cabbage. Basically, just use your favorite vegetables. Add some black pepper and fresh ginger to the soup for flavor and tone.

Make this soup yourself; purchased ones are not the same. They may contain all sorts of “leftover” additives, as well as little prana - vital energy.

4. Herbal tea

Herbal tea can have a variety of beneficial and energizing effects (depending on the herbs used), so it's also a great post-yoga snack.

5. Fresh vegetable salad

It is best to take natural vegetables grown without any chemicals, if possible. Leafy vegetables work well. Also add cilantro or black pepper to the salad, and season with unrefined olive (Extra Virgin) or flaxseed oil.

According to the Hatha Yoga Pradipika, yoga practitioners should have a nutritious diet in order to give the body the opportunity to recover and maintain the balance of internal energies.

At the same time, remember that before practice you can eat a little, something light, and preferably according to your dosha. After yoga classes, food may be more dense and nutritious, but avoid overeating - or indeed any heavy food - immediately after practice, because. this may negate or significantly reduce the beneficial effects of yoga. You can immediately eat something light, and after an hour or two you can eat something heavier.

Advantages and disadvantages contraindications

There are a number of contraindications in which it is undesirable to adhere to a vegetarian diet. Among them, experts note:

• pregnancy and lactation, if you have not previously followed such a diet;
• children's age at least up to three years;
• some acute and chronic diseases.

Research conducted in America has shown that eating plant foods and avoiding animal products reduces the chances of cancer in the intestines and stomach.

There is also a theory that vegetarians are less likely to develop diabetes and asthma. The condition of the skin and hair of people who eat a mostly plant-based diet is much better than that of people who do not follow a vegetarian diet.

Since plant foods contain little fat and many healthy carbohydrates, people who eat according to this principle almost never experience obesity or disorders of the thyroid gland.

There is a version that almost all vegetarians suffer from a lack of vitamin B 12, which is found in large quantities in meat foods. Therefore, such people need to eat foods that could compensate for this vitamin.

Rules for creating a diet for 7 days

Yogis adhere to a special type of nutrition and pay great attention to the quality of the food they eat. It should be as clean, fresh and prepared with good wishes as possible. The thoughts that we put into food when preparing it will certainly affect our health.

Every day, yogis eat a large amount of vegetables, fruits, legumes, grains and other plant foods, which must be balanced in a certain way so as to be beneficial for the person.

A yoga menu can be drawn up for a week, or you can not adhere to special recommendations and eat as your body desires in a certain period of time. It is recommended to eat only when hungry. If a person does not want to eat, but does it only out of habit or for company, it will not bring him any benefit. It is also important in the Ayurvedic system to nourish the body in small portions, without overeating or rushing. The feeling of taste and smell of fresh food gives positive emotions and charges with positive energy.

Every day you need to take a lot of water, or any other liquid. Yogis consume about 10 glasses. Liquids should also be drunk when a feeling of hunger appears, since sometimes a person cannot distinguish between the feelings of hunger and thirst.

Recommendations from experts

Additionally, you should adhere to the following recommendations:

• Yogis recommend eating only when a strong feeling of hunger appears. If you don't have it, you can skip some of the techniques.
• It is recommended to have 2-3 meals a day. Have breakfast no earlier than a couple of hours after waking up, and have dinner 2-3 hours before bedtime.
• Food should not be mixed with water: the liquid can be consumed an hour before meals and an hour after it. Drink at least 1.5-2 liters of water per day - spring, drinking or still mineral water.
• In addition to the diet, arrange a fasting day once a week, during which you are only allowed to drink water.
• Yogis say it's not just what you eat that matters, but how you eat it. They advise eating slowly and chewing food as thoroughly as possible. Chewing should be active and swallowing should be passive. And even chew liquid food in your mouth with your tongue before swallowing.
• Nutritionists have ambivalent views on such a weight loss system, so for those who decide to stick to it, they advise additional use of vitamin and mineral complexes to support the body.
• It is recommended to supplement the diet with physical activity. The best is yoga.