Written by Yoga Mentor Keshav, with facts sourced from Ancient Indian Ayurvedic and Yogic Textbooks, as well as scientific research.
Fasting during Navratri is a great way to detoxify the body, improve digestion, and cultivate positivity. By following this healthy fasting diet plan, and 10 Healthy Fasting Food, you can ensure your body gets the essential nutrients
Many people fast incorrectly, disrupting the body’s natural balance and leading to dehydration and nutrient deficiencies.
When you fast, your body goes through several changes:
Water Loss: Initially, your body uses glycogen (stored glucose) for energy. Glycogen binds to water; once it’s depleted, you lose water weight.
Muscle Breakdown: Without enough protein, your body may break down muscle tissue for energy.
Dehydration: Reduced fluid intake can lead to dehydration, causing fatigue and headaches.
Fasting to lose weight is not ideal as it mainly reduces water weight, not fat. Instead, focus on nourishing your body with the right foods to maintain hydration and energy levels.
When you do fasting during Navratri it is better to eat nutrient-dense, gluten-free foods. Here’s 10 healthy foods for Fasting, including their key nutrients (Source-ICMR-NIN) :
Kodo Millet (Paspalum scrobiculatum)
Nutrients: Rich in dietary fiber (8.6 g per 100g), protein (9.8 g), and minerals like calcium (27 mg), iron (1.7 mg), and magnesium (96 mg).
Benefits: Kodo millet is excellent for digestion and helps keep you full longer, which is ideal during fasting.
Samak Rice (Barnyard Millet, Echinochloa frumentacea)
Nutrients: Provides 9.8 g of protein, 9.7 g of fiber, and 4.2 mg of iron per 100g, making it a great substitute for regular rice.
Benefits: It is light, gluten-free, and rich in essential carbohydrates, supporting steady energy release.
Rajgira (Amaranth, Amaranthus spp.)
Nutrients: High in protein (13.6 g per 100g) and calcium (159 mg), with iron (5.2 mg) and dietary fiber (6.7 g).
Benefits: Rajgira helps maintain muscle mass during fasting due to its high protein content, while also being a rich source of minerals like calcium and iron.
Singhara Flour (Water Chestnut Flour, Trapa bispinosa)
Nutrients: Contains 7.1 g of protein, 3.1 g of dietary fiber, and 170 mg of calcium per 100g.
Benefits: Singhara flour provides slow-releasing energy and helps improve bone strength due to its calcium content.
Buckwheat (Kuttu, Fagopyrum esculentum)
Nutrients: Contains 11 g of protein, 10 g of dietary fiber, and 2.4 mg of iron per 100g.
Benefits: Buckwheat is rich in fiber and antioxidants, helping your digestion and providing long-lasting energy during fasting.
Sweet Potatoes (Ipomoea batatas)
Nutrients: High in vitamin A (709 mcg), vitamin C (24 mg), and dietary fiber (3.0 g) per 100g. It also contains potassium (337 mg).
Benefits: Sweet potatoes offer complex carbohydrates for sustained energy and promote healthy vision and immune function.
Bananas (Musa spp.)
Nutrients: Contain 358 mg of potassium, 8.7 mg of vitamin C, and 2.6 g of dietary fiber per 100g.
Benefits: Bananas help replenish electrolytes lost during fasting and provide quick energy through their natural sugars.
Apples (Malus domestica)
Nutrients: High in dietary fiber (2.4 g), vitamin C (4.6 mg), and water content per 100g, promoting hydration and digestion.
Benefits: Apples are perfect for keeping you full and hydrated while supporting digestion during fasting.
Pomegranates (Punica granatum)
Nutrients: Contain 10.2 mg of vitamin C, 3.4 g of dietary fiber, and antioxidants like punicalagins per 100g.
Benefits: Pomegranates boost the immune system and are highly hydrating, making them an ideal fruit during fasting.
Coconut Water (Cocos nucifera)
Also read: Samak rice: A nutritious Food for Weight Loss and Fasting
This fasting diet plan ensures balanced nutrition, including carbohydrates, protein, and healthy fats while keeping hydration levels high.
| Meal | Food | Cal. |
|---|---|---|
| Morning | Warm water with lemon, followed by coconut water after Puja. | 60 |
| First Meal | Kodo Millet Porridge (Kheer) with milk, almonds, and raisins (Kishmish), Have a banana after one hour. | 390 |
| Second Meal | Rajgira Roti with Yogurt (Curd). | 300 |
| Third Meal | Roasted Makhana with Herbal Tea (Mint or Tulsi). | 105 |
| Fourth Meal | Samak Rice Khichdi with a spoonful of ghee. | 350 |
| Total | 1,205 |
You can modify the diet to include other fasting foods like Singhara, Sweet Potatoes, Kuttu, Dates, and Mungfali.
Kuttu Flour Pancakes (Chilla)
Ingredients: 1 cup kuttu (buckwheat) flour, 1 mashed banana, 1 tsp ghee, a pinch of rock salt.
Method: Mix the ingredients with water to form a batter. Cook in a pan with cow ghee until golden. Serve with curd or chutney.
Benefits: Kuttu Atta is high in fiber and antioxidants, providing long-lasting energy during fasting.
Sweet Potato Chaat
Ingredients: 1 boiled sweet potato, rock salt, 1 tsp lemon juice, cumin powder, chopped coriander, and green chili.
Method: Dice the sweet potato and mix with spices, lemon juice, and herbs. Serve fresh.
Benefits: Sweet potatoes provide complex carbohydrates and vitamins for steady energy.
Samak Rice Khichdi
Ingredients: 1 cup samak rice, 1 potato, 1 tsp ghee, cumin seeds, and rock salt.
Method: Heat ghee, sauté cumin seeds, add diced potatoes, and then samak rice. Cook with water and season with salt.
Benefits: Gluten-free and easy to digest, samak rice supports digestion while providing essential carbs.
Roasted Makhana
Ingredients: 1 cup makhana, 1 tsp ghee, rock salt, and black pepper.
Method: Roast makhana in ghee until crisp. Season with salt and pepper.
Benefits: High in protein and low in calories, makhana is a filling, nutritious snack.
Rajgira (Amaranth) Roti
Ingredients: 1 cup rajgira flour, a pinch of rock salt, water to knead.
Method: Knead rajgira flour into a dough with water. Roll out small rotis and cook on a tawa.
Benefits: Rajgira is protein-rich, supporting muscle health during fasting.
Staying hydrated during fasting is essential. Here are some tips:
Fasting is a time for spiritual and physical health. Navratri, Mahashivratri, or any other festival you can adopt this diet plan and these 10 top healthy fasting foods.
Remember, fasting doesn’t mean compromising on health. By including nutrient-rich foods like millets, fruits, dairy, and nuts, you can stay energized and hydrated while observing your fast.
These fasting recipes and diet plans provide you balanced approach to nourishing your body during Navratri and enjoying a healthy and fulfilling fasting experience.
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