Effective Navratri Fasting Diet Plan: Tips and Roadmap
Nutritionist, educator & Founder DietWisdom
Reading time- 7 mins
According to Ayurveda
Navaratri Fasting- "Fasting is a practice that is not only associated with religious beliefs but has also been scientifically proven to provide several health benefits. Numerous research studies have shown that fasting can improve biomarkers of disease, reduce oxidative stress and preserve cognitive functions such as learning and memory. While many people associate fasting with weight loss, it is important to note that the practice can also help control non-communicable diseases like diabetes, cancer, and heart diseases. For example, during Navratri or Ramzan, fasting is observed in the months of March and October when the weather changes. This change in weather can bring about a shift in the meal palate, and fasting can help prepare the body to adjust to this change."
For some people its 7 day fasting and for some people its 9 day fasting;
Meal plan for 9 days and day for opening fast
During Fasting:
- Limit the use of caffeine in the form of tea/coffee.
- Drink more and more water up to 12 glasses in a day.
- Limit consumption of salt based meals limit them to one or maximum two (not for hypertensive and hypotensive patient).
- Do not go over the board or over indulgence with fruits.
- Try to finish your dinner by 7 p.m in the evening; if it’s a salt based meal.Indulge with intermittent fasting of atleast 14- 16 hrs.).
- One can indulge with 2 main meals and 3 snacking meals like one could be around 11:30 a.m -12:00p.m and another one at around 6:p.m in the evening. Snacking meal can include sweet potato chaat or lassi / lemon water / any one seasonal fruit / Handful dry roasted makhana / coconut water / 5 soaked almonds.
- Do not starve, else you will land by slowing metabolism and this lead to bloating and come across acidity issues after the fasting days.
Meal 1 (all days)
Consumed with in 15 mins. of wakeup
Start your day with at least one - two glasses of water
Consume overnight soaked almonds and some walnuts.
Or
Banana (specially feeling low energy for carry on your daily exercise regime)
Meal 2
| Day | Meal |
|---|---|
| DAY 1 | Apple with glass of milk |
| DAY 2 | Vegetable Sabudana Cutlet |
| DAY 3 | Strawberry smoothie with chia seeds |
| DAY 4 | Buckwheat(Kuttu )Vegetable cheela with curd (Vegetable allowed in fasting) |
| DAY 5 | Bowl of papaya (sprk inkle black pepper) |
| DAY 6 | Sawak rice hoemade idli with green chutney |
| DAY 7 | Apple with glass of milk |
| DAY 8 | Sabudana kheer |
| DAY 9 | Bowl of papaya (sprk inkle black pepper) |
Meal 3 (all days)
Snack 1
Coconut water
or
Chaas or lassi by adding some bhuna jeera powder
or
lemon mint water
Meal 4
Lunch
| Day | Meal |
|---|---|
| DAY 1 | Aloo sabzi with kuttu roti with 100 gms.curd and mint green chutney |
| DAY 2 | Sweet potato and pomegranate chaat |
| DAY 3 | Pumpkin sabzi with sawak rice atta with 100 gm curd |
| DAY 4 | Apple and anar salad |
| DAY 5 | Aloo palak sabzi with Amaranth roti with curd |
| DAY 6 | Sweet potato and pomegranate chaat |
| DAY 7 | Paneer sabzi with Kuttu atta roti with ghiya raita |
| DAY 8 | Samak rice homemade dosa with green chutney |
| DAY 9 | Raw banana (kacha kela) sabzi with Amaranth roti with 100 gm of curd |
Meal 5 (all days)
Snack 2
Handful Dry roasted makhana
or
One handful roasted peanut
Meal 6
Dinner
| Day | Meal |
|---|---|
| DAY 1 | Makhana Kheer |
| DAY 2 | Sawak rice khichdi |
| DAY 3 | Paneer stuff Amaranth Cheela with Mint Cheela |
| DAY 4 | Sabudana khichdi |
| DAY 5 | Paneer bhurji |
| DAY 6 | Amaranth porridge |
| DAY 7 | Apple with peel |
| DAY 8 | Sawak rice khichdi |
| DAY 9 | Sabudana khichdi |
Meal 7 (all days)
Last meal
Glass of Raw turmeric milk (if hungry)
Munching Options
- Have cucumber salad
- Handful dry roasted makhna (not more than 5-10 )
- Green tea (not after 5 p.m)
- Amaranth Laddoo (one homemade)
Things to abstain during fasting
There are few things you should avoid-
- Processed and packaged foods: Foods like chips, cookies, and candy are typically high in calories, unhealthy fats, and added sugars, which can sabotage your fasting efforts.
- Sugary drinks: Beverages like soda, fruit juice, and energy drinks contain high amounts of sugar and calories, which can cause blood sugar spikes and interfere with the fasting process.
- Caffeinated drinks: Caffeine can be dehydrating and may cause hunger pangs, making it harder to stick to your fasting routine. Therefore, it is best to limit or avoid caffeinated drinks such as coffee, tea, and energy drinks.
Right way of breaking the fast
Steps to follow
- Start with water: After a period of fasting, it's important to rehydrate your body. Start your day by drinking plenty of water to replenish lost fluids.
- Have some soaked nuts: Soaked nuts are a good source of protein and healthy fats, which can help to stabilize blood sugar levels and keep you feeling full.
- Break the fast with coconut giri as Prasad: Coconut is a nutritious and hydrating fruit that can provide a burst of energy after fasting.
- Indulge in one puri with halwa and boiled chana: While it's important to maintain a balanced and healthy diet, it's also okay to treat yourself in moderation. Enjoy one puri with halwa and boiled chana as a satisfying and nourishing meal after fasting.
- Resume regular meals with normal appetite and homemade food: After breaking your fast, resume your regular meals with homemade food that is balanced and nutritious. Eat with a normal appetite and avoid overeating to prevent discomfort and digestive issues.
Remember, it's important to listen to your body and break your fast in a way that feels comfortable and nourishing for you.