About This Treatment

Calm, nourishing, and digestible food patterns that support clarity, steady energy, and gentle healing are designed by doctors and nutrition leads at Selfcare.

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Sattvik (sāttvika) nutrition emphasises fresh, seasonal, minimally processed vegetarian foods prepared with care. We personalise this framework to your constitution (prakriti), current imbalance (vikriti), schedule, and cultural preferences. So it’s realistic, enjoyable, and sustainable.

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The Sattvik Diet Treatment at Atmabodh supports lifestyle change and well‑being. It does not replace medical diagnosis or treatment. Please continue prescribed medicines and consult your physician for illness management.

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Why choose Sattvik Diet at Selfcare?

• Doctor‑supervised & personalised plans aligned to digestion (agni), appetite rhythm, and goals.

• Gentle on the gut: warm, easy‑to‑digest meals that reduce heaviness and bloating.

• Steady energy & mood via balanced plates and mindful meal timing.

• Simple, practical recipes using local, seasonal ingredients.

• Integrative support with Yoga Therapy, breathwork, and Ayurvedic therapies when indicated.

 

Who can benefit?

• Digestive system: acidity, heaviness, irregular bowels, post‑illness appetite reset.

• Metabolic support: sustainable weight management, cravings control, steady glucose.

• Cardio‑metabolic: blood pressure friendly rhythms (low‑sodium, potassium rich, minimally processed).

• Nervous system: anxiety, overdrive, poor sleep—focus on calming, routine‑building meals.

• Women’s health: menstrual comfort, perimenopause support (warmth, mineral‑rich foods).

• Skin & hair: hydration, micronutrients, and oils that support skin barrier.

Suitability and pacing are individual; see Safety for medical considerations.

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Core Sattvik principles

• Fresh, warm, light‑to‑moderate meals; avoid very cold/icy foods.

• Regular meal rhythm: 3 structured meals; optional light snack if truly hungry.

• Mindful spice: cumin, coriander, fennel, turmeric, ginger, black pepper in moderation.

• Fats: small amounts of ghee or cold‑pressed oils (sesame/groundnut/mustard/coconut as suited).

• Proteins: mung/masoor/toor dal, kala chana/rajma (well soaked & cooked), paneer/curd (if tolerated), millets.

• Grains: hand‑polished rice, whole wheat/roti, millets (little/barnyard/foxtail), poha, daliya.

• Vegetables: mostly seasonal, cooked; raw salads only if digestion tolerates well.

• Fruits: seasonal, ripe, eaten alone or away from heavy meals.

• Fluids: warm water, herbal infusions (jeera/ajwain/fennel), thin buttermilk (spiced), coconut water (as suited).

• Preferably avoid: ultra‑processed foods, excessive chilli/garlic, onion (traditional sattvik avoidance, optional), alcohol, tobacco, energy drinks, refined sugar excess.

 

What happens in your consult?

• Case‑taking: digestion, appetite, bowel rhythm, sleep, energy, stress, labs/diagnoses, medicines.

• Assessment: constitution & imbalance mapping; food tolerances; kitchen constraints.

• Education: portion cues, cooking methods, meal timing, mindful eating.

• Follow‑ups: adjust for symptoms, cravings, schedule, and lab‑guided goals.

 

Sample one‑day Sattvik plan

• Morning (on waking): warm water; 4–5 soaked almonds or raisins.

• Breakfast: vegetable moong chilla with mint chutney orpoha with peas & peanuts; herbal tea.

• Mid‑morning (optional): seasonal fruit (papaya/guava/apple) or thin spiced buttermilk.

• Lunch: khichdi (moong + rice/millet) with ghee; lightly spiced veg (lauki/tori/tinda); cucumber‑mint raita.

• Evening: jeera‑fennel infusion; 1 small handful trail mix (roasted chana + seeds) if hungry.

• Dinner (lighter than lunch): mixed veg stew with millets/soft rotis; paneer/tofu bhurji if extra protein needed.

• Pre‑bed: golden milk with pinch of nutmeg (only if suited) or warm water.

Portion cue: ½ plate vegetables, ¼ grains/millet, ¼ protein + 1–2 tsp ghee/oil.

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Therapeutic tracks (choose with your clinician)

• Weight & cravings reset: higher‑protein dals, millet rotation, fixed snack windows, fibre‑rich veg.

• Gut calm & bloat care: simple khichdi days, low gas‑forming veg, asafoetida/ginger, slow eating.

• Sugar‑steady plan: pair carbs with protein/fat, low‑GI millets, portioned fruit, early dinners.

• BP & heart‑ease: low sodium, potassium‑rich veg, nuts/seeds measured, calm evening routine.

• Sleep & stress: warm evening meals, magnesium‑rich foods (seeds/greens), caffeine limits, breathwork.

• Women’s cycles: iron‑/calcium‑supportive foods, warming spices, meal timing to energy.

 

Kitchen & cooking methods

• Soak legumes/grains; cook till soft; skim excess foam for easier digestion.

• Prefer steaming, stewing, pressure cooking, sautéing over deep‑frying.

• Temper spices lightly; avoid burning masala.

• Use rock salt; add lemon/fermented options for flavour without excess salt.

• Store leftovers safely; prefer fresh. If needed, refrigerate and reheat once only.

 

Mindful eating habits

• Sit, slow down, and chew thoroughly.

• Eat until comfortably satisfied (not stuffed).

• Keep main meals device‑free; step away for 10–15 mindful breaths if stressed.

• Maintain 12–13 hours gentle overnight fasting window unless medically contraindicated.

 

Safety & medical considerations

• Diabetes/thyroid/BP/cardiac: plans coordinated with your physician; no abrupt carb restriction.

• Pregnancy/lactation: higher‑calorie, micronutrient‑dense variants; avoid herbs not advised.

• Kidney/liver conditions: protein, potassium, and fluid tailored by doctor.

• Lactose/gluten intolerance: curd/paneer/wheat substitutes (plant milks, millets, rice, lentils).

• Eating disorders: this program is not a replacement for specialised care.