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Losing weight with fasting - Know what to eat during Navratri, tips, recipe to fast safely

Weight Loss: Navratri diet plan that can help you lose weight

Weight Loss: Navratri diet plan that can help you lose weight

Know what you can eat throughout the 9 days of Navratri, some tips to fast safely, and recipes you can make quickly

Navratris mark the beginning of the festive season, especially in North India, where people start looking forward to the festive season of Durga Pooja, Diwali, and Dushehra as the auspicious days commence. Most people, who practice the Hindu religion, fast on some, or all 9 days of Navratri, and while it has its spiritual significance, fasting during the festival is also seen as a good way to lose weight and get in shape.

Many diets can help you lose weight. Low-carb diets, low-fat diets, eating more fruits and vegetables, etc are good ideas, but this alone is not likely to help you lose weight. Eating high-fiber foods, such as nuts, beans, fruits, and vegetables, and high protein foods, drinking lots of water, are also important steps to take to lose weight. People tend to think they're hungry when they are really just thirsty. The fasting rules of these 9 days allow people to eat a variety of fruits and vegetables. This helps in detoxifying the system of toxins as well as building immunity. Fruits are also generally low in calories and high in fiber, which may help you lose weight- in addition to a well-balanced diet. In fact, eating fruit is linked to lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.

Fasting completely for one or two days a week, known as the Eat-Stop-Eat diet, involves eating no food for 24 hours at a time. Many people fast from breakfast to breakfast or lunch to lunch. People on this diet plan can have water, tea, and other calorie-free drinks during the fasting period. However, use caution with this approach as blood pressure and blood sugar levels can dip for some people- so do check with a nutritionist about how you can do this safely.

The nine-day Navratri fasting is the best time to lose weight and detox your body. People from northern and western India are gearing up for the 9 day Navratri celebration. Though the nine-day Navratri fasting is a great way to lose some weight and tone your body, it can actually do the opposite and make you gain weight too. Here are some obvious reasons why nine-day fasting makes us gain weight.

  • While breaking the fast, so many of us go crazy and eat anything and everything, which makes us gain more weight.
  • Eating packaged foods, chips, thalis, laddoos, and more - Skipping fruits and veggies while fasting
  • Not drinking enough water
  • Eating more Navratri food available outside instead of eating home-cooked food.

Now that we know the mistakes that make us gain weight during Navratri, here are some tips that will help you lose weight and detox.

Six easy weight loss tips to include in your Navratri diet plan.

To help you more, here’s an ultimate Six easy weight loss tips for the Navratri diet plan by N.H.A CENTRE, will help you detox and lose weight.

1. Eat more vegetables.
Having vegetables will keep you fuller for longer and thus stop you from binge eating. You can eat vegetable salads or vegetable soup.

2. Have small and frequent meals.
Some people think fasting means not eating food and starving themselves. Doing so drops the blood glucose levels and takes away your energy. Instead of eating just one heavy meal one time, eat three-four small meals throughout the day.

3. Keep yourself hydrated.
With Navratri comes the peak summer season. Not having water can make you feel hungry and weak while you are fasting. If you do not like plain water, opt for nimbu pani, coconut water, vegetable juice, and fruit juice to keep yourself hydrated. Feeling thirsty is the first sign of dehydration, so have water even before you start to feel thirsty.

4. Get moving.
Fasting can make you feel tired and lazy and might want to make you rest more and move less. But this is not the right thing to do. Having a balanced diet won’t make you feel weak, instead, it will make you feel energetic and happy. So, apart from keeping an eye on what you eat, do not forget to indulge in some physical exercise every day.

5. Opt for healthy homemade snacks.
Packaged food is so readily and easily available that we skip taking the pain of cooking ourselves. And this is especially true when it comes to snacks. Opting for a healthier homemade snack plays a major role in weight loss. Instead of the market-made vrat chips, laddus, vadas, and more you can roast some peanuts, makhana, or chanas at home and have them instead.

6. Opt for low-fat food.
Instead of opting for full cream milk or cheese, go for low-fat cream, cheese, and milk. Even the low-fat options provide you with essential nutrients like protein, amino acids, and minerals.

What should we eat on these 9 days of Navratri?

The 9 days choices can be made from foods not usually taken and this is a time for great experimentation. Various combinations of grains, veg protein, and antioxidant-rich vegetables and fruits can be included in addition to milk and its products. All these 9 days of including a wide variety and new different types of food are very beneficial for your health. You can try all these offbeat dishes at home & comfortably consume them, as they are easy on the tummy and deliciously different too.

Day 1
  • Breakfast- Apple soya shake with chia seeds.
  • Mid Morning - Coconut water.
  • Lunch- Sauteed paneer (30 grams) with apple.
  • After lunch- Lassi/Green tea.
  • Pre-dinner- Fruit.
  • Dinner - Sauteed palak and aloo (1boil).

Day 2
  • Breakfast:- Banana shake with chia seed.
  • Mid-morning:- Coconut water.
  • Lunch:- Fruit raita.
  • After lunch:- Green tea.
  • Pre-dinner:- Kheera salad.
  • Dinner:- You choice of roti with less oil.

Day 3
  • Breakfast:- Paneer and papaya salad.
  • Mid-morning:- Coconut water.
  • Lunch:- Boiled aloo salad with veggies of your choice (1 aloo).
  • Post lunch:- Kheera raita.
  • Pre-dinner:- Kheera salad.
  • Dinner:- Strawberry and banana smoothie.

Day 4
  • Breakfast:- Fruit shake with chia seed and 5 to 6 almonds.
  • Mid-morning:- Green tea with water.
  • Lunch:- Samak rice with veg and salad.
  • After lunch:- Tea or green tea.
  • Evening:- Tea or green tea with baked chips.
  • Dinner:- Pumpkin or any fruit and a bottle of gourd soup with vegetables.

Day 5
  • Breakfast:- Strawberry shake with chia seed and 3 to 4 almonds.
  • Mid Morning:- Lemon water with fruit.
  • Lunch:- Baked sabudana Tikki with veggies and curd.
  • After lunch:- Tea or green tea.
  • Evening:- Tea or green tea with baked namkeen or roasted makhana.
  • Dinner:- A bowl of veg with salad.

Day 6
  • Breakfast:- Fruits with skimmed milk.
  • Mid Morning:- Coconut water with orange.
  • Lunch:- Kuttu atta chapati with veg and salad and raita.
  • After lunch:- Tea or green tea.
  • Evening:- Tea /green tea with roasted makhana or baked namkeen.
  • Dinner:- Milk with fruit.

Day 7
  • Breakfast:- Fruit with milk.
  • Mid-morning:- Coconut water with fruit.
  • Lunch:- Samak khichdi with salad.
  • After lunch:- Tea or green tea.
  • Evening:- Green tea/tea with baked namkeen or roasted makhana.
  • Dinner:- Paneer tikka and veg.

Day 8
  • Breakfast:- Makhana porridge with almonds.
  • Lunch:- Sauteed palak paneer.
  • After lunch:- Tea or green tea.
  • Evening:- Mix fruit bowl.
  • Dinner:- 1 sweet potato chaat.

Day 9
  • Breakfast:- Almond milk.
  • Mid-morning:- Orange juice fresh.
  • Lunch:- Pineapple and anar raita.
  • Pre-dinner:- Green tea with ginger.
  • Dinner:- Samak rice pulao.

Day 10 (Breaking the fast)
  • Breakfast:- Boiled Kala channa
  • Lunch:- Roti with seasonal vegetables and raita
  • Evening:- Green tea and makhana
  • Dinner:- Paneer tikka


Navratri fasting: The use of fresh fruits and vegetables is considered to be the best way to keep your body fit while getting rid of unwanted body fat. Remember to drink plenty of water to stay well-hydrated.
  • Avoid all fried foods like kuttu puri or aloo chips.
  • Sauteing, boiling, and steaming are better methods for cooking.
  • Sweets and carbonated beverages should be replaced with low-fat milk smoothies, fruits, and fruit juices.
  • Increase water intake to keep yourself hydrated and flush out toxins from your body.
  • Do not skip meals during fast.
  • Walk in the park during morning hours is recommended during fasting.

Navratri fasting: Avoid eating too many fried foods this Navratri.

Navratri is not just about fasting and performing the rituals but is also about cleansing your body with the right food. Often for fasting, we rely on dishes that are made out of oil, salt, fat, or simple carbs. As a result, We end up breaking the vow of keeping track of our diet and then feel contrite about it. Navratri is considered one of the most auspicious festivals in India but it may come with a slight health concern of indulgence in fried, salty, and sugary foods. It is also noteworthy that it marks a change of the season and a higher possibility of seasonal infections. So, it is very important to keep the gut light and healthy, while getting rid of the body toxins to increase the metabolism and immunity in your body.

If you're looking for that perfect Navratri diet plan- below is a 9-day diet chart to make you're fasting a healthier one:

Day 1
Early morning:- Fruit/ milk/ soaked nuts.
Breakfast:- Apple almond milkshake with chia seeds.
Mid-Morning:- Tender coconut water.
Lunch:- Rajgira (amaranth) roti with bottle gourd vegetable.
Post-lunch:- Jaggery lassi or mint chaos.
Evening:- 1 cup tea/coffee without sugar (optional).
Before Dinner:- 1-2 fruits.
Dinner:- Sauté spinach with 1/2 boiled potato.

Day 2
Early morning:- Fruit/ milk/ soaked nuts.
Breakfast:- Kuttu paneer cheela with hung curd dip
Mid-Morning:- Lemonade with any fruit of your choice.
Lunch:- Baked sago Tikki with cucumber salad and yogurt.
Evening:- Peach tea with baked or roasted makhana with a pinch of rock salt (sendha namak).
Dinner:- Thick pumpkin lauki soup + 1 glass of milk after 30 minutes.

Day 3
Early morning:- Fruit/ milk/ soaked nuts.
Breakfast:- Kuttu dosa stuffed with vegetables (pumpkin, lauki).
Mid-Morning:- Handful roasted makhana + fruit.
Lunch:- Singhara atta roti with boiled potato sabzi.
Evening:- 1 cup tea/coffee without sugar (optional).
Dinner:- Dry fruit milk.

Day 4
Early morning:- Fruit/ milk/ soaked nuts
Breakfast:- Amaranth dosa + mint coriander chutney
Mid-Morning:- Chamomile Tea.
Lunch:- Sweet potato chaat + walnuts
After Lunch:- Jeera Water.
Evening:- Coconut Water with baked banana chips.
Dinner:- Pumpkin soup + paneer sauté with makhana

Day 5
Early morning:- Fruit/ milk/ soaked nuts.
Breakfast:- Raw plantain (raw banana) yogurt curry.
Mid-Morning:- Tender coconut water.
Lunch:- Samak rice idli stuffed with potato.
After Lunch:- Ajwain water.
Evening:- Dahi makhana chaat.
Before Dinner:- Cucumber salad.
Dinner:- Baked sweet potato cutlets with hung curd dip.

Day 6
Early morning:- Fruit/ milk/ soaked nuts.
Breakfast:- Sago vegetable khichdi + soaked almonds.
Mid-Morning:- Coconut water with any fruit.
Lunch:- Kuttu roti with arbi vegetable and yogurt.
After Lunch:- Ajwain Water.
Evening:- Tea/coffee (without sugar) + handful of roasted peanuts.
Dinner:- Paneer stuffed amaranth cheela.

Day 7
Early morning:- Fruit/ milk/ soaked nuts.
Breakfast:- Amaranth + makhana khichdi.
Mid-morning:- Mint/ jeera chaas.
Lunch:- Samak polenta with curd.
After Lunch:- Jeera Water.
Evening:- Moringa tea with roasted makhana.
Dinner:- Paneer tikka made in ghee.

Day 8
Early morning:- Fruit/ milk/ soaked nuts.
Breakfast:- Lauki kheer made in almond milk (use jaggery for sweetness).
Lunch:- Samak rice pulao.
Evening:- Fruit Salad.
Dinner:- Rajgira roti + cucumber raita.

Day 9
Early morning:- Fruit/ milk/ soaked nuts.
Breakfast:- Kuttu paneer dosa with hung curd dip + soaked almonds.
Mid:- Morning - Fruit.
Lunch:- Dahi aloo chaat + handful of roasted makhana.
Evening:- Ginger Mint tea.
Dinner:- Samak + peanuts rice.

The use of fresh fruits and vegetables is considered to be the best way to keep your body fit while getting rid of unwanted body fat. Remember to drink plenty of water to stay well hydrated. You can club the diet plan with gentle yoga postures to support digestion and complement the fasting process. Happy Navratri!

The 9 days choices can be made from foods not usually taken and this is a time for great experimentation. Various combinations of grains, veg protein, and antioxidant-rich vegetables and fruits can be tried.

9 tips to help you fast safely.

  • Eat small amounts of food on fasting days, at regular intervals.
  • Stay hydrated. Keep sipping on fluids throughout the day.
  • Go for walks, or meditate. You can also practice yoga and listen to some soothing music.
  • Do not break your fast with a big meal or feast.
  • Do not fast if you are unwell, or feeling uncomfortable.
  • Eat enough protein throughout the day.
  • Eat fiber-rich grains and fruits and vegetables for balance.
  • Ensure foods are prepared fresh daily and do not consume carryovers.
  • Remember if done right, fasting can help detoxify the system and cleanse the body of toxins.
  • Easy Kuttu Chilla Recipe for Navratri fasting

Kuttu ka Chilla.

Ingredients -
200- gram kuttu ka atta.
11/2 tsp. rock salt
Coriander leaves - freshly chopped
1 tsp. ginger grated
2 piece green chilly, finely chopped
1 small potato - raw
1 small cucumber - raw

Method of making Kuttu ka chilla.

  • In a mixing bowl, add kuttu ka atta, rock salt, freshly chopped coriander leaves, grated ginger, chopped green chilly, grated potato (potato kaccha), grated cucumber, water as needed. Mix it well and make a medium thick smooth batter.
  • Heat the Tawa and grease it with a little bit of oil. Wipe off the extra oil with tissue paper and make the pan smooth.
  • And now spread a spoonful of batter and spread it evenly clockwise to make chilla.
  • Drizzle little oil all around and on top of the chilla.
  • Let it cook for a minute or until it becomes brown from downwards, once cooked flip it over and cook the other side till dark spots appear on the lower surface.
  • Repeat the same process for the remaining batter.
  • Take out Kuttu ka chilla from the pan and serve hot with any green (coriander and mint) chutney, Coconut chutney, or red chili peanut chutney of your choice.

Benefits of kuttu ke chilla.

It is a great grain easy to digest, an antioxidant, helps controls cholesterol, and provides essential vitamins and minerals. Kuttu ka atta or buckwheat flour is low in glycemic index, due to this it is easy to digest and good for diabetes. This chilla can also be made on normal days, it is very healthy and nutritious.

Nutritive Value [Per 100 grams]:
  • Energy - 457 kcal
  • Carbohydrate – 96 g
  • Protein - 13 gm
  • Fiber - 7 gm
  • Calcium - 68 mg
  • Iron - 8.4 mg

Please note:- In pregnancy, exercise caution while taking any type of fast, 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.

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

Wife & children of Ashneer Grover.

Here are some things that you should avoid eating during Navratri fast

  • Avoid eating too much potato as will lead to gas and acidity.
  • Avoid onion and garlic. They are categorized as tamasic in nature. They produce heat in the body.
  • Avoid using fried and oily foods. Also do not go for packaged snacks as they are rich in sodium.
  • Instead of regular salt use pink salt. It has numerous health benefits like water regulation, increasing our energy, lowering blood pressure, etc. Skipping meals and eating oily food on an empty stomach can give you acidity.

Dos and don’ts for a detox diet on Navratri.


  • Eat at regular intervals. Follow the sun’s circadian rhythm (eat according to the sun)
  • Eat soothing food to calm your stomach like curds, cucumber, and fruits.
  • Always hydrate yourself.
  • Choose healthy alternatives whenever possible.


  • Don’t keep your stomach empty for a long time.
  • Don’t eat spicy and oily food, as this will lead to increased heat in the stomach.