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Fasting with Flavor: Tasty and Nourishing Navratri Diet Plans

Fasting with Flavor: Tasty and Nourishing Navratri Diet Plans

Navratri is a great time to experiment with new diets since many people go through a fasting period, which means they get the pleasure of experimenting with new foods. What’s more, you can start a diet that will aid in weight loss because of the tight diet routine, so why not schedule your weight loss journey during Navratri when you will be eating the Saatvik foods that are traditionally consumed during this time? This type of Navratri diet can help improve your immune system, and it will also detoxify, and revitalize your body because a balanced Navratri meal plan keeps you strong, and energetic, and protects you against illnesses. 

However, during Navratri fasting you don’t have to eat bland, tasteless food, because Saatvik foods can be delicious if prepared correctly. People often abstain from eating non-vegetarian meals and cut off onions and garlic during this time of year, and many even avoid wheat, rice, maize flour, and legumes during fasting. Because of these restrictions, it is essential to eat meals that are healthy, balanced in nutrients, and tasty. 

Nourishing Diet Plan for Navratri Fasting

When you fast, you must be in contact with a dietitian, or medical professional who knows all about the Navratri diet. It is not too different from the kinds of foods consumed during other fasts, but there is no set guideline about eating habits during Navratri. They differ depending on the community, and that means Navratri diets have a wide variety of meals and cooking methods. Some people only eat one or two large meals a day, but other people regularly eat fruits, vegetables, or dairy products.

Every major food type must be present in your fasting diet plans on Navratri because you must stay healthy during fasting. It's important to keep in mind that carbohydrates should be consumed in moderation throughout the day because simple carbohydrates have a higher GI than complex carbohydrates and low-calorie fluids or beverages. Drinking enough water aids in both hydrating the body and keeping you feeling fresh. The types of foods that you should definitely eat during Navratri are mentioned below so take a look. 

1. Carbohydrates

Carbohydrates should be consumed in moderation to produce energy in the body. Whole grain Cereals and millets like buck wheat, amaranth flour can be included while preparing for a fast. These should be used in limited quantity. Other sources of carbohydrates are potato, sweet potato and fruits which can be used to replace wheat/ rice as carbohydrates. You should also add vegetables that have higher dietary fiber, vitamins and minerals.

2. Proteins

To meet the daily dietary recommendations, protein must provide 15% to 20% of the total calories, and eating protein is a big part of the fasting diet plans. Legumes and pulses, or non-vegetable sources of protein, are a prominent food class that is frequently avoided during fasts and holy. A variety of reduced-fat dairy products, such as curd, milk, and paneer, along with recipes such as sugar-free drinks, natural milk, vegetable raita, lassi, and nuts, should be included as a great source of protein in people's diets when they are fasting.

3. Fat

Daily fat intake must not be more than thirty percent of the total calories you take in a day, and studies back up the idea that in people with poor glycemic management, a diet rich in fiber, low in fat, and moderate in carbohydrates will result in a significant improvement of health. It is therefore advised to maintain a consistent food composition during the fasting period. Nuts are the best food to eat during fasting since they are a great source of unsaturated fatty acids. 

4. Vitamins and Minerals

Fruits and vegetables have a high concentration of vitamin C, which provides phytocompounds and antioxidants and are great for fasting recipes. When your meals have vitamins and minerals, you will have energy all day, so consider eating fresh vegetables, and whole fruits (pulp should remain intact) instead of juice. Whole fruits and leafy greens have vitamins and minerals, low energy density, high fiber content, low glycemic load, and high micronutrient content, all of which have a favorable impact on LDL and total cholesterol levels. Instead of juices or other sugary drinks, try salads, fruit chaat, custards, vegetable smoothies, and vegetable soups for meals.

5. Fiber

During your fasting days, you must continue to consume 15-20 grams of fiber per 1000 kcal or 30 to 40 grams of fiber each day. When you eat fiber-rich food that is included in your fasting recipes, you feel fuller for a long time, which means you feel less hungry. 

6. Drink Plenty of Water

Low-calorie beverages that relieve thirst, such as green tea, lemon water, and lassi, are a nice addition to your Navratri meal plan, but drinking plain water is the best. It is preferable to stay away from sweet drinks during the fasting days because sugary drinks will make you hungry.

Tips to Follow While Maintaining a Navratri Diet Plan

  • During Navratri, you should give priority to unprocessed foods such as fruits, vegetables, nuts, seeds, and dairy products because eating these nutrient-dense meals may extend your feeling of fullness.
  • Because it retains your muscle mass and makes you feel full, protein should be your first focus, and some of the protein-rich foods such as nuts, seeds, and certain grains (buckwheat, amaranth, etc.) should be included in your meal plans during Navratri if you want to lose weight.
  • Drinking adequate water is crucial for good health and for helping people lose weight, and that’s why it's necessary to consume 8–10 glasses of water every day, especially during fasting times, to keep hydrated and manage your appetite.
  • Try eating consciously throughout Navratri by being aware of your hunger and fullness cues. Eat slowly, savoring each bite, and take pleasure in some Navratri sweets, but watch how much you consume.
  • While many Navratri diets include delicious foods, eating a lot of sugar and oil during the festival might cause weight gain, so, keep an eye on your food portions. Consider using a natural sweetener like honey in place of refined sugar because this alternative is healthier.
  • To ensure that your meals are nutritious and well-balanced, create a plan before Navratri starts. Eat a wide range of foods from several dietary categories, such as fruits, vegetables, proteins, and healthy fats, for maximum nutrition and to aid in weight loss. We have already mentioned the types of foods that you should eat. 

Final Remarks 

During Navratri, many devotees choose to fast or remove certain foods from their diet, and that’s why you need to create a diet plan so that you can remain healthy even though you are not eating certain everyday foods. Although the main motivation for the fast is religious, a well-planned Navratri diet may also give you a great chance to cleanse the body, lose weight, and start living a better, healthier lifestyle. It also offers a special challenge and an opportunity to change your eating habits by changing your usual diet for nine days.

However, you need to remember that it is easy to overindulge in some foods because they are tasty even though they are allowed throughout Navratri, and that is why you must take caution when controlling your portion sizes and limit your intake of high-calorie tasty foods during Navratri fasting. 

Ms. Sandhya Pandey
Dietetics and Nutrition
Meet The Doctor
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