It’s that time of the year again when celebrations are in full swing. Navratri is an important and highly revered festival celebrated with great enthusiasm and devotion all over India. During these nine days, many people fast as a way to detoxify the body and rejuvenate their soul. However, despite intentions to cleanse and maintain good health, most of us find our weight increasing. But why does this happen? We contacted Ms. Parmeet Kaur, Head and Chief Nutritionist and Dietician, Marengo Asia Hospital, Gurugram, who shared the most common mistakes people make during Navratri fasting that contribute to weight gain:

Ms. Parmeet said that one of the most common mistakes during Navratri is consuming high-calorie foods. Traditional fasting foods such as potatoes, sago (tapioca pearls), and fried items such as pakodas and puris are often eaten in large quantities. These foods are rich in carbohydrates and fats, which increases the intake of extra calories. To avoid this, choose healthier options like baked or roasted snacks and ensure portion control.

Sweets and sugary beverages are prominent during Navratri fasting. She explains that many people consume large amounts of sweets made from sugar, jaggery and honey, as well as sweetened beverages such as fruit juices and sherbets. Excessive sugar consumption not only increases empty calories but also increases insulin levels, which leads to fat accumulation. Instead, satisfy your sweet cravings with limited amounts of fruits or sweets made with natural sweeteners.

Fasting often leads to irregular eating patterns, where people skip meals and then overeat during permitted meal times. This disrupts metabolism and causes more fat to be stored in the body. Ms Parmeet suggests that to maintain a healthy metabolism, eat small and frequent meals throughout the day. Include fruits, nuts and light snacks to keep yourself full and energetic.

Many traditional Navratri foods are low in protein and fiber, which are essential for feeling full and maintaining muscle mass. Ms. Parmeet explains that a diet lacking in these nutrients can lead to overeating and weight gain. Include protein-rich foods like nuts, seeds, cheese and curd in your diet. Include fiber-rich fruits, vegetables, and whole grains to keep yourself full and aid digestion.

Ms. Parmeet explains that sugary beverages like soda, packaged juices and energy drinks are often consumed to stay hydrated during fasting. These beverages are high in calories and sugar, which contribute to weight gain. Choose healthier options like coconut water, herbal tea and plain water with lemon or mint to stay hydrated without adding extra calories.

During Navratri, the focus is often on prayers and rituals, leading to the adoption of a sedentary lifestyle. Lack of physical activity slows metabolism and promotes weight gain. Include light exercise like walking, yoga or stretching in your daily routine to keep your metabolism active and support overall health.

While nuts and dried fruits are healthy and nutritious, they are also rich in calories. Consuming them in large quantities can lead to excess calories and weight gain. Ms Parmeet says that one should be mindful of their portions and include them as part of a balanced diet.

Many people rely on packaged and processed foods during fasting for convenience. These foods often contain high levels of salt, sugar and unhealthy fats, which contribute to weight gain. Ms. Parmeet says one must prepare fresh, homemade meals using natural ingredients to control the quality and nutritional content of their food.

Hydration is important during fasting, but many people don’t drink enough water. She explains that dehydration can slow down metabolism and make it harder to lose weight. Drink plenty of water throughout the day to stay hydrated and support your body’s natural detoxification processes.

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