Navratri is a vibrant Hindu festival celebrated with devotion, fasting, and festivity across India. Whether you're preparing for Navratri 2025 or reflecting on Navratri 2024, this 9-day weight loss diet plan is perfect for those observing the Navratri fast while aiming to shed some pounds. This plan follows Navratri fasting rules, using simple, easily available ingredients at your home, with a touch of fancy flair to keep your taste buds excited. Each day includes three meals—breakfast, lunch, and dinner—designed to be light, nutritious, and diet-conscious.
Navratri Diet for Weight Loss: 9-Day Fasting Plan
Navratri happens twice a year, once in March-April called Chaitra Navratri, and then in September known as Sharad Navratri. There's also Gupt Navratri. These months coincide with changing weather and the arrival of cold and flu viruses.
Interestingly, Navratri fasting can boost our immune system to defend against these viruses. Some may believe it weakens immunity, but there's a scientific explanation showing it strengthens it. Navratri fasting offers several benefits. Let's discover some of the best perks of this 9 days diet plan.
What is Navratri Fasting?
During Navratri fasting, it is prevailing to refrain from certain foods such as grains, pulses, and non-vegetarian items. Nevertheless, this doesn't imply that you must compromise on essential nutrients. While choosing recipes for navratri fast
weight loss meal plan, consider the given tips:
- Maintain Hydration: Start your day with a glass of warm lemon-infused water to jumpstart your metabolism. Keep yourself well-hydrated throughout the day with water, coconut water, herbal teas, and buttermilk.
- Pick Low-Calorie Options: Select food choices like Sabudana (sago), sweet potatoes, and fruits such as apples, pears, and papayas. These options are not only low in calories but also rich in fiber, helping you stay satiated for an extended period.
- Source of Protein: Add protein like low-fat yogurt, paneer (cottage cheese), and nuts like almonds and walnuts to preserve muscle mass while shedding weight.
- Control Sugar Consumption: While the temptation to indulge in sweets during festivals is strong, make an effort to curtail your consumption of sugary treats. Opt for healthier sweeteners like jaggery or dates to gratify your sweet tooth.
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Add Flavor with Spices: Add spices like cumin, coriander, and ginger for seasoning your meals. These spices not only enhance the flavor of your dishes but also aid in digestion and boost your metabolism.
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Portion Control: Be mindful of portion sizes to avoid overeating. Eating smaller, frequent meals can help keep your metabolism active.
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Cooking Techniques: Opt for cooking methods like baking, grilling, or air frying instead of deep-frying to reduce calorie intake.
9-Days Navratri Weight Loss Diet Plan for a Healthy You
Here is the navratri fasting recipes that you can consider making.
Day 1: Kickstarting the Fast
Start your day with a glass of lukewarm water with lemon to kickstart your metabolism.
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Breakfast: Sabudana (Sago) Khichdi with Peanuts
A light yet filling dish made with soaked sabudana, roasted peanuts, cumin seeds, and a hint of green chili for flavor.
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Lunch: Kuttu (Buckwheat) Flour Veggie Pancake
A savory pancake made with kuttu flour, grated bottle gourd (lauki), and spices, served with mint-coriander chutney (no garlic).
Snack on fruits like apples and pears during the evening.
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Dinner: Rajgira (Amaranth) Porridge
A warm bowl of rajgira cooked with milk (or water for strict fasting), sweetened lightly with jaggery and topped with almonds.
Day 2: Fresh and Fruity
Begin your day with a warm cup of herbal tea or black coffee.
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Breakfast: Banana Almond Smoothie
Blend a ripe banana with almond milk and a few crushed almonds for a creamy, energizing start. -
Lunch: Singhara (Water Chestnut) Flour Paratha with Aloo Sabzi
Flatbreads made from singhara flour paired with a spiced, mashed potato filling (no onion or garlic).
Snack on roasted foxnuts (makhana) in the evening.
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Dinner: Fruit Salad with Rock Salt
A refreshing mix of apple, pomegranate, and cucumber sprinkled with rock salt and chaat masala.
Day 3: Protein Power
Start your day with a protein-packed Rajgira Paratha and a small bowl of curd.
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Breakfast: Paneer Bhurji with Kuttu Roti
Crumbled paneer sautéed with tomatoes and spices, served with a soft kuttu roti. -
Lunch: Samak (Barnyard Millet) Pulao
A fancy yet light pulao with samak rice, diced carrots, peas, and a sprinkle of ghee.
Munch on mixed nuts like almonds and walnuts for a wholesome snack.
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Dinner: Curd with Roasted Makhana (Fox Nuts)
Whisked curd topped with crunchy roasted makhana and a dash of black pepper.
Day 4: Light and Crunchy
Enjoy a fruity breakfast with a bowl of mixed fruits and yogurt.
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Breakfast: Sabudana Vada with Green Chutney
Crispy vadas made from soaked sabudana and mashed potatoes, shallow-fried for a guilt-free treat. - Lunch: Rajgira Flour Stuffed Paratha,
Parathas stuffed with spiced mashed pumpkin, paired with a side of curd.
Snack on yogurt or buttermilk during the day.
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Dinner: Cucumber Raita with Singhara Flour Papad
Cooling cucumber raita served with a crispy singhara papad.
Day 5: Fancy Yet Simple
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Breakfast: Samak Rice Dosa with Coconut Chutney
A thin, crispy dosa made from samak rice batter, served with a no-garlic coconut chutney. -
Lunch: Kuttu Flour Paneer Wrap
A wrap made with kuttu roti, stuffed with sautéed paneer, bell peppers, and spices.
Snack on a handful of nuts in the evening.
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Dinner: Baked Sweet Potato Chaat
Cubes of baked sweet potato tossed with rock salt, lemon juice, and chaat masala.
Day 6: Millet Magic
Start your day with a refreshing fruit smoothie.
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Breakfast: Rajgira Ladoo with Herbal Tea
Small, homemade ladoos made from puffed rajgira, jaggery, and ghee—perfect with a cup of tulsi tea. -
Lunch: Samak Rice Khichdi with Veggies
A one-pot khichdi with samak rice, bottle gourd, and carrots, seasoned with cumin and ghee.
Keep your evening snack light with yogurt or a glass of milk.
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Dinner: Grilled Paneer Tikka (No Onion/Garlic)
Marinated paneer cubes grilled with tomatoes and capsicum, served with a mint dip.
Day 7: Detox Day
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Breakfast: Watermelon and Mint Cooler
A refreshing blend of watermelon chunks and fresh mint leaves—hydrating and light. -
Lunch: Singhara Flour Soup with Veggies
A warm soup made with singhara flour, diced pumpkin, and spinach, thickened naturally.
Snack on roasted peanuts or sliced cucumber during the day.
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Dinner: Boiled Sweet Potato with Rock Salt
Simple yet satisfying boiled sweet potato slices sprinkled with rock salt.
Day 8: Festive Finale Prep
Start your day with a vegan smoothie made from almond milk and fruits.
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Breakfast: Kuttu Flour Cheela with Curd
Thin pancakes made from kuttu flour, spiced with green chilies, served with fresh curd. -
Lunch: Sabudana Tikki with Tomato Chutney
Shallow-fried sabudana and potato tikkis paired with a tangy, no-garlic tomato chutney. -
Dinner: Fruit Yogurt Bowl
A fancy bowl of curd mixed with chopped apple, banana, and a drizzle of honey.
Day 9: Celebration Day
Break your fast with prasad like halwa poori and potato curry if it’s your final day, or stick to this light plan if fasting until Dashami:
- Breakfast: Almond Milk Sabudana Kheer –
Creamy sabudana kheer with almond milk and cardamom. - Lunch: Samak Rice Stuffed Bell Peppers –
Spiced samak rice stuffed in baked bell peppers. - Dinner: Makhana Chaat with Pomegranate –
Roasted makhana with pomegranate, rock salt, and lemon.
Benefits of Diet During Navaratri
The Navratri 9 days diet plan is similar to any other weight loss diet plan. It's not about skipping meals or staying hungry. Here are the advantages of following the Navratri diet:
The following are the advantages of the Navratri diet plan.
Immune System Reset: Research indicates that a well-executed minimum 3-day fast can reset the immune system. During fasting, the white blood cell count in your body decreases, leading to the production of more white blood cells, ultimately enhancing your immune response.
Skin Health: Fasting can promote skin repair and prevent issues like uneven or dry skin. It is important to note that the skin can be a potential entry point for viruses & bacteria into your body.
Improved Digestive Health: Food for navratri fast can help with your digestive health by eliminating the necessary toxins and waste, thereby enhancing your gut's ability to fight pathogens. This will minimize the risk of viruses & bacteria entering your body through food intake.
FAQs
How to detox your body during Navratri?
You can detox your body by drinking detox drinks for weight loss. Start your day with a glass of lukewarm water with lemon to kickstart your metabolism. It is one of the best detox drinks for your body during Navaratri.
What not to eat during Navratri?
If you are fasting during Navaratri for 9 days then, you should not eat various foods including, cornflour, wheatflour, fast foods, and packaged foods including Tamsik food such as onion, garlic, egg, or meat.
What to eat during navratri fast?
During Navratri fasts, people consume navratri fasting food like fruits, nuts, potatoes, and specialized flours (such as buckwheat or water chestnut flour) to make dishes like sabudana khichdi or puri. Avoid grains, onions, garlic, and non-vegetarian foods.
Is Sabudana Khichdi Good For Weight Loss?
Subudana is not an ideal option for weight loss, on the contrary, it helps in gaining weight.
How to lose weight in 9 days Navratri?
These are a few tips that you can use for weight loss during Navaratri Fasting.
- Eat healthy & low-calorie foods.
- Eat small portions frequently.
- Choose homemade healthy snacks.
Can we eat tomato in navratri fast?
Yes, you can eat tomatoes during Navaratri fast as tomato is considered as a fruit, and you can eat fruit in fasting.
Can we drink coffee in Navratri fast?
Yes, you can drink coffee during the Navratri fast, but it’s best to avoid sugar and use jaggery or have it black. Herbal teas or milk-based drinks are also popular alternatives.
When to break Navratri fast?
The fast is typically broken on the 9th day (Navami) or 10th day (Dussehra), depending on your tradition. It’s usually after offering prayers and performing the kanya puja, followed by a meal with sattvic foods.
What can we eat in Navratri fast?
You can enjoy grains like kuttu, singhara, rajgira, and samak, along with fruits, vegetables (like potatoes, sweet potatoes, pumpkin), dairy products, and nuts. Avoid regular grains, pulses, onion, garlic, and non-vegetarian food.
Navratri Fasting Rules
- Use rock salt instead of regular salt.
- Avoid processed foods and stick to natural, sattvic ingredients.
- Stay hydrated with water, coconut water, or fruit juices.
- Cook with ghee or peanut oil for flavor.
