Navratri, one of the most celebrated festivals in India, is not only a time for devotion and festivities but also for cleansing the mind and body through fasting. Fasting during Navratri is observed by many as a spiritual practice, but it also offers a great opportunity to reset your eating habits and embrace a healthier lifestyle. However, fasting doesn’t mean you have to compromise on nutrition or energy levels. A well-planned Navratri diet can help you stay energised while ensuring you get all the necessary nutrients. We spoke to our expert Dr Karthigai Selvi A, Head of Clinical Nutrition and Dietetics, Gleneagles BGS Hospital, Kengeri, Bengaluru, who shared a 9-day diet chart for healthier fasting during Navratri.
9-Day Diet Chart For Healthier Fasting
Day 1: Start with a Cleanse
You can begin your fast by focusing on lighter and more detoxifying foods. Start your day with warm lemon water to cleanse your digestive system. “For breakfast, you can have a bowl of fresh fruits like watermelon, papaya, or apple. Fruits are hydrating and rich in essential vitamins. You should also include one glass of milk in breakfast. For lunch, opt for boiled sweet potatoes or a light sabudana khichdi and yoghurt. Dinner can include a simple bowl of boiled or sprouted pulses,” said Dr Selvi.
Day 2: Boost Protein with Amaranth
As you continue fasting, it’s important to add protein to keep you energised. Start your day with a smoothie made from yoghurt and fresh fruits, or have a bowl of amaranth (rajgira) porridge, which is a great source of protein and calcium. For lunch, prepare a kuttu (buckwheat) chapati with a bowl of curd. Amaranth khichdi with some vegetables like pumpkin or sweet potato is a good choice for dinner.
According to a 2017 study, about 15-20% of your total energy intake should come from protein to meet daily dietary needs (which can vary by individual). Low-fat dairy options like milk, yoghurt, and paneer, along with sugar-free shakes, naturally flavoured milk infused with Indian spices, lassi, mattha, vegetable raita, and various paneer dishes, should be included as excellent protein sources in the diets of Hindus during fasting. Additionally, servings of nuts can also contribute to protein intake.
Day 3: Focus on Healthy Fats
Healthy fats are essential for staying satiated and providing your body with long-lasting energy. “For breakfast, try a banana or apple with a spoonful of peanut butter. For lunch, prepare a sabudana khichdi with peanuts and serve it with cucumber raita. In the evening, snack on a few walnuts or pumpkin seeds for added healthy fats. Dinner can include paneer (cottage cheese) stir-fried with vrat-friendly spices and vegetables,” added Dr Selvi.
Day 4: Add Fibre with Fruits and Vegetables
To support your digestive system during fasting, it’s essential to consume fibre-rich foods. Begin your day with a bowl of fresh fruits such as oranges or papaya. For lunch, you can enjoy a vegetable salad made with boiled potatoes, cucumber, and pomegranate, dressed with lemon juice and rock salt. For dinner, you can opt for grilled vegetables or a bowl of bottle gourd curry with kuttu chapati and also consume yoghurt.
Day 5: Add Calcium-Rich Foods
Dr Selvi said, “Calcium is crucial, especially if you’re on a restricted diet. Begin your day with a smoothie made from almond milk, banana, and chia seeds. Lunch can include paneer tikka, which provides a good amount of calcium and protein. Dinner could be a bowl of amaranth porridge or kuttu cheela, paired with a cucumber salad for a light yet nutritious meal.”
Day 6: Keep Hydrated with Fluids
Staying hydrated is key during fasting, especially if you are avoiding regular meals. Start your day with coconut water or lemon water with honey. Have a fruit salad with yoghurt for breakfast. Lunch can include sabudana khichdi or boiled sweet potatoes. For dinner, enjoy a light soup made from pumpkin or tomato.
Day 7: Add Iron-Rich Foods
Iron is important for keeping energy levels stable during fasting. Begin your day with a smoothie made from spinach, banana, and yoghurt. For lunch, you can have rajgira chapati with a serving of paneer. Dinner can include yoghurt and a simple lauki curry or spinach soup with kuttu rotis.
Day 8: Focus on Energy Boosters
To avoid feeling sluggish during the last days of fasting, include energy-boosting foods. For breakfast, have a banana or apple with some yoghurt. Lunch can include a serving of sabudana khichdi with peanuts and ghee. For dinner, enjoy grilled vegetables or paneer with rajgira rotis.
Day 9: End on a Light but Nourishing Note
“On the final day of fasting, start your day with lemon water or coconut water to hydrate your body. For breakfast, have a bowl of fruits or a smoothie. Lunch can include kuttu or singhara (water chestnut) flour puris with a light potato curry. For dinner, keep it simple with a bowl of pumpkin soup or paneer with kuttu chapati,” added Dr Selvi.
Frequently Asked Questions
Is fasting for 9 days healthy?
Fasting diets mainly focus on timing, type of diet and quantity. Fasting with a balanced diet in a three-meal pattern helps control blood glucose and reduce lipids.
How much weight can I lose in a 9-day fast?
Short-term weight loss is noticeable during fasting. The quantity and quality of food play a significant role. A balanced diet combined with proper exercise during fasting leads to sustainable, long-lasting weight loss.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]
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