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The “diet” plays a major or important role in this yoga technique. It says that 'you will be as you eat'. This is because the type and quality of the food can affect the physical and mental state of the person. In this way, those who do not take proper diet and who do not know proper eating principles will gradually begin to physically and mentally self-harm. He also begins to feel the effects of wrong eating habits on his appearance, behaviour, thoughts and actions. And the person whose thoughts, actions and appearance are not desirable for a certain period of time will naturally show undesirable consequences. The phrase 'you will be as you eat' justifies this.
There are three types of foods in yoga; Rajsik, Tamsik and Satvik are given below.
1. The Royal / Majestic (Rajsik):
This first type of food has a variety of food items. Its name "Rajsik" itself means the meal of the Indian kings. It is said that no less than six dishes were served on the royal dining table. Naturally, these types of preparations will serve different types of dishes — some fried, some baked, and curry leaves and a strict balance — together with a variety of sweets and drinks. These types of foods are considered undesirable for yoga practitioners as they create extra weight and fat, create a feeling of heaviness after prolonged supper and wake up with passion.
2. Tamsik / Tamasi:
Tamsik food is another category of edible foods that includes foods made as hot foods. When any dish - vegetarian or non-vegetarian - uses a lot of spices and salt, pepper, chilli and other spices, it becomes tamsik. Mainly non-vegetarian food is considered to be tamsik. This type of food is suitable for those who have a warm temper and a temper tantrum and are noisy, quarrelsome and intolerant. Therefore, this type of food is undesirable and is not recommended for yoga practitioners.
3. Satvik / Sattvik:
In this type, the food is cooked with minimal spices and without adding too much spice (which is usually added to something in the food for the flavour it gives). The food is fresh, attractive and nutritious and is easy to cook. This type of diet is suitable and suitable for yogis (yoga practitioners).
Another thing that needs to be clarified is that in yoga, food is not evaluated on the basis of their caloric intake. Instead it is regarded as the quality of eating and the method of eating. The better the quality of the food, the more exciting it will be. Many people wrongly believe that reducing their intake or reducing their 'calories' will make them lose weight. Likewise, many people think that overeating may lead to weight gain. This idea is undesirable since both of these ideas have a detrimental effect on the individual. Yogic principles and eating patterns are the same whether one is overweight or underweight. By adopting the same yogic diet, one can gain weight or lose weight without any adverse effects on our health.
Balanced diet
One of the important things is eating a balanced diet. For a balanced diet one needs to add the following to the diet and in the right quantity.
1. Carbohydrates
2. Proteins
3. Fat
4. Vitamins
5. Minerals
6. Fibre
Carbohydrates
Carbohydrates are the most important source of energy. They contain carbon, hydrogen and oxygen components. The first part, called "carbo-", means that it contains carbon. Another part called "-hydra-" means that it contains hydrogen. The third part, called "-ate-", means that it contains oxygen. We get most of our carbohydrates in the form of starch. It is found in the following food items.
Cake
Potato
Biscuits
Pasta
Rice
Spaghetti
Bread
Cereals
Sugars are also carbohydrates and are found in the following Food items.
Fruits
Dessert
Sugar cane
Sugar beets
Milk
Your digestive system converts all these starch into another carbohydrate called glucose. Glucose is carried around the body in the blood and is used as a source of energy by the tissues. We also have some carbohydrates in the form of sucrose; this is the sugar we put into our tea and coffee. Sucrose and glucose are both sugars, but sucrose molecules are too big to go into the blood, so the digestive system converts them to glucose.
Protein
Proteins are required for growth and repair. Proteins are made up of carbon, nitrogen, hydrogen, oxygen, and sometimes sulphur. Proteins are found in the following food items.
Peas,
Beans,
Lentils,
Milk.
Fats
Like carbohydrates, fat contains carbon, hydrogen, and oxygen components. Fats are used as a source of energy: they help protect against the cold by being under your skin. It is important to balance the amount of energy and the exercise you do daily. You need to have some fat.
Vitamins
Vitamins are only needed in small quantities. These chemicals have no chemical similarity; the similarity between them is purely biological.
Vitamin A: Good for your eyes. It is also found in dairy products like milk and in carrots, cabbage and spinach.
Vitamin B1 (Riboflavin): It is found in brewer's yeast, whole brown rice, wheat germ, whole wheat, black strap molasses, bran, oatmeal, soya beans and meat.
Vitamin B-6 (Pyridoxine): Whole grains are a good source of vitamin B-6.
Vitamin B-12: This is found in dairy products.
Vitamin C: Essential for your body repairing itself. It is a water-soluble vitamin. It is also found in citrus fruits like lemons and oranges, and in tomatoes and potatoes.
Vitamin D: It can be produced in your skin which is needed for absorption of Calcium. It is a fat soluble vitamin. It is made by the body when exposed to sunlight and stored in muscles; if the skin is rarely exposed to sunlight less Vitamin D is produced.
Vitamin E: It helps for reproduction. Vitamin E is a powerful 'anti-oxidant'. It is found in nuts, vegetable oils, fortified cereals, and green leafy vegetables
Vitamin K: It is found in dark green leafy vegetables like spinach and kale. It is a fat-soluble vitamin that helps blood clotting.
Minerals
It is found in the following sources.
Calcium: Good source of calcium is in dairy products and greens, RDA for calcium is 800 mg.
Chlorine: This is found in common salt and is rarely lacking in diet because it is generally used as a preservative in foods.
Sodium: This is also found in common salt as well as dairy products and vegetables.
Phosphorus: It is found in vegetables and dairy foods.
Magnesium: It is an important component found in bones and teeth and is also works as an enzyme activator. It is found in greens.
Iron: It is essential in the production of haemoglobin and myoglobin. Red meat, liver, and greens are all sources of iron. People suffering from anaemia are taking iron supplements.
Iodine: It can be found in seafood such as fish, seaweed and shellfish. Iodine has been added to the water supply in areas where water is lacking.
Copper, Manganese and Cobalt are all needed in the diet to create the co-constituents of the organism. Copper is also required for the formation of bone and haemoglobin, and cobalt is needed for the production of red blood cells; manganese is also a factor of bone growth. They are found in liver and meat. Even some dairy products, have it.
Fibre: Fibre does not digest, so you can eat as much as you want, but you must eat some. If you do not eat fibre, your bowels will not function properly. Fruits, vegetables and grains are a good source of dietary fibre. Dietary fibres are also found in plants.