— Nisha, Executive Nutritionist, Cloudnine Group of Hospitals, Gurgaon
Fasting for short periods of time helps people lose weight as they eat fewer calories during fasting. Intermittent fasting has many other health benefits, especially for people having health conditions like diabetes and cardiovascular disease
Earlier, fasting was observed mostly for religious purposes, but for today’s generation, this is more of a trend. We can find many people talking about the unproven benefits of fasting, ranging from flushing “toxins” from the body to purging some pounds of fat in 30 days.
Fasting or eating very little quantity results in weight loss for many people, at least for a short time. But risks far outweigh any benefits, and ultimately, fasting can affect more than doing good.
Is Fasting Safe?
Fasting for a few days probably won’t hurt most people who are healthy, provided they don’t get dehydrated. But fasting for long periods of time is bad for you.
Fasting regimes vary, but the basic ones usually begin with a strict regimen allowing only water, juice, or milk. Some allow solid food after some hours. Such solid foods are rich in sugar that spikes up glucose levels.
The duration of fasting also varies from person to person. Some do it “nirjala‘( not even having water) for 12 hours or maybe 24 hours, or, till the sun sets down or you you see the moon. Majorly, such fasting is done for the religious purposes of devotion. Such fasting damages our health.
Not having water or food for a longer duration affects the body in many ways and it never aids weight loss. In fact, it makes the body and immune system weaker.
Fasts lasting a day or two are unlikely to be dangerous for most healthy adults. But high-risk people, the elderly, anyone with a chronic disease, pregnant women, and lactating women are advised against any type of fasting.
HOW FASTING for longer duration Affects Your Health
Cutting of calories for longer duration may result in weight loss but it also causes health issues. Suchissues include muscle loss, dizziness, dehydration.
Instead of doing longer duration fasting or doing a fast without water or food, one can follow these quick tips to lose weight & improve immunity
- Hydrate
- Load up with the veggies
- Break your fast with some soaked dry nuts
- Add fruits
- Have small meals
- Avoid sugar-loaded meals for breaking up the fast
- Avoid high caloric sugary drinks prefer water/chaach /lemon water instead.
- Keep moving
- Avoid deep-fried meals
- Avoid so much tea coffee
Please note – “In pregnancy, exercise caution while taking any type of fasts, 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, contact your nutritionist for safe personalized guidance via a video consultation so that you can reach out from the safety and comfort of your homes.
For your fasting days follow this quick recipe which will aid weight loss as well.
PEANUT MAKHANA BHEL
Ingredients ( 1 serving )
For Bhel
- One cup Roasted foxnut/makhana /Phool makhana
- 2 tbsp dry roast peanuts
- 1 tbsp tomato sauce
- to taste Salt( USE ROCK SALT)
- 1 grated carrot
- 1 chopped tomato
- 2tspn pomegranate
- 1/2 chopped cucumber
- 1/2 lemon juice
- 1 chopped green chili
- 4 tbsp chopped coriander
- A pinch of cinnamon
For Green chutney:
- 50 gms coriander leaves
- 1/2 tomato
- Salt as per taste
1/4th Gooseberry (amla can also be added ) OR 2tbsp of curd can also be added
STEPS
- Dry roast makhanas in a nonstick pan till light golden brown and crisp.
- Take a grinder & add coriander, green chili, and tomato, and salt. Green chutney is ready.
- Dry roast peanut in a non-stick pan till golden brown and crisp. Add freshly chopped coriander
- Take a bowl add makhanas, peanuts, carrot, tomato, green chutney, salt, cucumber, Pomegranate, green chili, lemon juice, tomato sauce, coriander leaves, and mix well and then sprinkle a pinch of cinnamon to it.
