Here’s a sample menu for Navratri fasting: 5 tips to keep your weight loss plan on track

Here’s a sample menu for Navratri fasting: 5 tips to keep your weight loss plan on track&nbsp | &nbspPhoto Credit:&nbspiStock Images

Key Highlights

Fasting to get rid of those extra pounds can be dangerous, if not done properly

It’s a good idea to work with a dietitian to create a meal plan tailored to fit your specific needs

Here’s a quick guide on how you can make healthier food choices to lose weight as you observe fast this Navratri

New Delhi: A lot of people think that Navratri is the perfect time to lose weight and detox the body as many devotees observe the festival by fasting that involves giving up a bunch of foods. However, it’s important to follow an appropriate diet without disturbing the cycle of fasting to yield optimal results and achieve your fitness goals. And if you are trying to lose a few extra kilos, knowing what foods to eat and avoid while on a fasting diet can help.

So, how do you boost your chances of weight loss while following a fasting diet this festive season? Check out our sample fasting meal plan below designed by Apeksha Changle, nutritionist, Cloudnine Group of Hospitals, Shivaji Nagar, Pune, which may help you fast safely and lose weight in a healthy way.

Sample menu for Navratri fasting diet


Early morning (7.30 am)
Lukewarm water + lemon

Breakfast (9:30 am)
1 glass of cow milk + dry fruit

Lunch (12:30 pm)
Shingada thalipith + cucumber raita

Mid-afternoon (4 pm)
Rajgira puff  with milk + fruit

Dinner (7 pm)
Samo aape / samo idli + Curd

Bedtime (10 pm)

Here are some simple tips to help you eat well and lose weight:

Avoid overdoing anything – whether it’s fasting or feasting – as it will lead to weight gain. Instead of this try to follow 2-3 hours gap of fasting, ensuring that you are choosing healthy options. Eat small frequent meals.
Take plenty of fluids. You might get dehydrated during fasting so make sure that you are taking a good amount of fluid in the form of milk, detox water, kanji, juice (without straining and without sugar), you can also flavour your water with lemon, Indian gooseberry, cucumber, etc.
Include protein in all your major meals – such as paneer, almond milk, curd, etc. Proteins help in retaining body muscle mass which may get lost due to fasting.
Avoid taking sugary drinks as they will give you empty calories and, in turn, lead to weight gain. Limit the use of fat – as excess undigested calories might get deposited in the body as fat.
Include 2 fruits in your meal – include one citrus fruit like orange, kiwi, guava, sweet lime etc, while the other should be non-citrus fruit like apple, pear, avocado, dragon fruit, etc.
Try to avoid sago khichadi as sago contains a high amount of starch, which increases your blood sugar level. You can have water chestnut (Shingada) or rajgira instead. Opt for healthy snack options like rajgira puff, roasted peanut, a fistful of dry fruits, etc, instead of gorging on fried items like potato chips.

Please note: In pregnancy, exercise caution while taking any type of fasts, as the baby’s needs are specific and usually fasting is not encouraged.  If you are still keen to know how to modify your diet during Navratri, please contact your nutritionist for safe personalized guidance via a video consultation so that you can reach out from the safety and comfort of your homes.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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