Fasting is an integral part of Indian culture—be it during Navratri, Shravan, or weekly fasts like Ekadashi or Monday fasting. But let’s face it: many of us fast with all the right intentions, only to overeat oily sabudana vadas or sugar-laden sweets, leading to weight gain instead of detoxification.
Hi, I’m the social media manager for Dietician Shreya Oza, and today I’m sharing expert-backed advice straight from Shreya herself on how to manage your weight during Indian fasting—without giving up on taste or tradition.
✨ 1. Understand the Purpose of Fasting
According to Shreya, “Fasting is not starvation; it’s a mindful pause for your digestive system. It’s not about skipping meals, but choosing simpler, cleaner foods.”
So first things first: don’t starve yourself, and equally important—don’t feast in the name of fasting.
🥗 2. Choose Your Fasting Foods Wisely
During fasts, people often turn to starchy, carb-heavy items like:
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Sabudana khichdi
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Potato chips or fries
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Fried farali items
These spike your blood sugar and promote fat storage.
Shreya recommends:
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Swap sabudana for samak rice or amaranth (rajgira) for better fibre and protein
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Go baked or sautéed instead of deep-fried
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Use rock salt (sendha namak) and minimal oil
💧 3. Hydrate, But Not Just with Water
Fasting can dehydrate you, which slows your metabolism and makes you feel tired (and more prone to emotional eating).
Try:
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Coconut water
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Lemon water with rock salt
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Cucumber-mint infused water
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Buttermilk (if allowed)
coriander juice
curry patta juice
These help in digestion, reduce cravings, and keep you full longer.
🍌 4. Watch the Fruits
Yes, fruits are allowed during fasting—but even fruits can spike insulin levels if overconsumed.
Shreya suggests:
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Limit bananas and mangoes
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Include fruits with a lower glycemic index like guava, apple, or papaya
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Combine fruits with nuts for slower sugar absorption
🕓 5. Don’t Skip Meal Timing
During fasts, some people eat one heavy meal and nothing else. This confuses your metabolism.
Stick to:
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Small, timely meals (every 3–4 hours)
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Portion control, even with fasting-approved foods
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Light dinner at least 2 hours before bedtime
Shreya always says: “Your body needs rhythm—even during fasting.”
🧂 6. Mind the Mindless Munching
Those fried banana chips and fast-approved sweets can creep into your day without you realizing.
Try this instead:
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Makhana roasted with ghee and cumin
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Roasted peanuts or almonds (a small handful)
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Curd with cucumber or bottle gourd
✅ Bonus Tip: Keep Moving!
Light activity like walking, stretching, or yoga helps keep your metabolism active. Avoid intense workouts if your fast is restrictive—but don’t just sit all day.
Final Word from Dietician Shreya Oza:
“Fasting can be a spiritual and physical detox, if done mindfully. Don’t treat it as a free pass to eat all things ‘farali.’ Choose nourishing, natural foods and listen to your body’s cues.”
If you're looking for personalized fasting meal plans or want to make your fasts weight-friendly, DM us or book a consult with Shreya today.
Follow us on Instagram @dieticianshreya_ for daily fasting-friendly recipes, reels, and expert tips 🌱
📩 For appointments: +91 9687563126
