Discover smart tips to lose weight during Navratri fasting with healthy meal ideas, portion control, hydration, and light exercise. Make your vrat a step toward better health
Written by Bhavya Gulati |Published : September 27, 2025 7:16 PM IST
Navratri is something that we all wait for all year. During this time, Individuals fast for nine years, and it is very significant in our culture, religiously and globally. It is also a time when you can detox your system and get used to healthier food. When handled in a clever way, the Navratri fasting can help to sustain and achieve weight loss. Nevertheless, it is the matter of eating with awareness, exercise, and evading traps of popular dishes.
Some Ways To Lose Weight During Navratri Fasting
Eat Healthy Foods instead of Fried Snacks
The biggest error that one commits when celebrating Navratri is the dependence on deep-frying vrat fasting items such as sabudana vada, potato chips, or kuttu puris. These contain lots of calories, fats that are not healthy and few nutritive values.
But rather eat roasted or boiled snacks such as:
- Roasted makhana
- Boiled sweet potatoes
- Grilled paneer
- Steamed sabudana khichdi with little ghee
Pay attention to the low fat and high fiber foods which make you feel full and stay out of the need to overeat.
Add a Protein With Each Meal
Protein is vital in times of fasting because it aims at maintaining the body mass and avoiding hunger. Protein-rich foods such as: can be included during the Navratri:
- Yoghurt and singhara flour pancakes.
- Grains or flour Amaranth rajgira
- Paneer cottage cheese
- Milk and curd
- Nuts moderation such as almonds and walnuts
These assist in stabilizing your level of sugar in the blood and also maintain a steady metabolism
Don’t Skip Meals
It is common knowledge that not taking meals will make one lose weight at a faster rate but this mostly backfires. Deficient food may make one become extremely hungry in the future, which will cause binge eating or eating high-calorie foods.
Plan your meals:
- Eat small meals regularly during the day
- Add a combination of carbohydrates, protein and healthy fats
- Do not miss early morning or evening equivalents during Navratri provided that you do not fast the whole day
Hydrate, Hydrate, Hydrate
The most important thing is to drink enough water, and this is particularly essential when you are not having any meal regularly. Thirst is confused with hunger at times hence unnecessary snacking. Consume 8 -10 glasses of water per day.
- You can also hydrate yourself with:
- Coconut water
- Lemon water without sugar
- Herbal teas
- Buttermilk with rock salt.
- Intake of sugary beverages and fruit juices should be avoided because they are usually rich in calories.
Practice Portion Control
Large amounts of food even with the consumption of fasting foods can result in weight gain. To illustrate, healthy foods such as paneer and nuts contain lots of calories, thus they should be taken in moderation.Using smaller plates, eating slowly, and listening to how full you are are some of the things to try. Do not think I am fasting and that I can eat more.
Stay Physically Active
The fact that you are fasting does not mean that you should not engage in exercise at all. You do not need to do any vigorous exercises, but light to moderate exercise can help you to keep your energy levels at par and increase your metabolism.
- Walking
- Yoga
- Light stretching
- breathing exercises
- Working out without eating may also enhance mental clarity and decrease stress
Not Sugar and Packaged Foods
On Navratri, sweets prepared out of sabudana, coconuts, jaggery, and dry fruits are consumed by many people. On the one hand, these can be high in sugar and calories, and on the other hand, these are fasting-friendly.
- Better to eat healthier, in case you feel like something good:
- Candies made at home and no refined sugar.
- Fruit chaat and lemon and rock salt.
- Dates or raisins in small amounts
- Moreover, do not use packaged vrat snacks as they tend to have preservatives, excessive sodium and concealed sugars.
Break Your Fast Gently
You should begin with light and easy to digest food when breaking a fast fruits, yogurt or glass of buttermilk. Do not simply jump into a hearty meal, which will give your digestive system a shock and make you bloated or tired.Navratri fasting has not merely been about spiritual discipline but it could also be an entry point towards improved health provided one approaches it with wisdom.It’s a good chance to start dieting and opt for healthy options instead and it is necessary to consult a nutritionist or a medical professional specifically when you have some medical health conditions.
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FAQs
Is it okay to skip meals while fasting?
No, skipping meals can lead to overeating. Later, eat small, balanced meals throughout the day.
What Are Healthy Snack Options During Navratri?
Choose roasted makhana, boiled sweet potatoes, grilled paneer, or steamed sabudana khichdi.
Can I lose Weight During Navratri Fasting?
Yes, with mindful eating, portion control, and light exercise, Navratri fasting can support weight loss.
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