5 Tips to Fast the Right Way, According to a Nutritionist

Fasting may be an ancient traditional practice and may have religious connotations in India but there’s no denying the fact that it can be therapeutic for the body. “It can act as a form of detox and keep you healthy as well. Fasting gives you a break from gluten and that’s good as this eases digestion and lets the body function more efficiently,” says Lovneet Batra, clinical nutritionist and author of 50 Desi Super Drinks.  So whatever may your reason be, make sure you eat light and stay away from fried foods as that undermines the whole point of a fast. Lovneet suggests six effective tips to fast the right way.  

Tip 1.  Do not overeat the night before you actually start your fast

Consuming all your calories with just one meal is not how it is meant to be. Bringing discipline in your diet is the very purpose of fasting. “When you overeat the night before, the sudden overload of calories sends your system into overworked mode. Blood sugar spikes at night due to this are really harmful. Since you should ideally be sleeping and not doing any activity, your body is not prepared to burn off the sugars and the calories. It messes with your gut, it messes with your night time repair of the immune system as the body is now focussed on diverting all energy to digest the food you’ve eaten,” warns Lovneet

Tip 2. Wake up to water, nuts and fruit in the morning

So, if you do not eat at night, how do you manage hunger pangs during the day? If that’s what you are wondering about, here’s a plan. “Start your day with a litre of water and coconut water. Follow it up with nuts and seeds and then move on to  whole fruits. Your body is still waking up at this time, give it ample space to get out of rest mode. Feed it food that actually refreshes and energizes it in the morning,” advises Lovneet. Fast or no fast, this is an ideal way to start the morning otherwise as well.

Tip 3. Have yoghurt with day meals 

Since you are not going to be eating a lot during the day, try to eat whole foods during meal times. “Have yohgurt with meals  to avoid acidity and to keep you feeling satiated during the day. It’s a natural probiotic that keeps your gut happy,” says Lovneet.

Tip 4. Snack smart 

Fasts are meant to boost self-control, give your body rest and to detox. Please don't opt for fried snacks. Instead, “make healthy swaps like veggies—carrots, bell peppers, tomatoes, bottle gourd, and beetroot— to your snack list. You can have vegetable juices, soups and mashed veggie cutlets. For the dip, make full use of yoghurt and get creative with flavours,” suggests Lovneet. Also, avoid starchy vegetables such as sweet potato, potatoes, corns, and yams.

Tip 5.  Steer Clear of sugar-laden drinks

A lot of people tend to drink sweetened fruit juices or aerated drinks during their fast. “This is because the body is addicted to sugar and not having other foods makes the sugar cravings stronger. So, cold drinks seem like a good option to ingest sugar in liquid form,” explains Lovneet. However, this is unhealthy and really harms your body. It doesn't satiate you but just makes the cravings worse. Lovneet suggests that you opt for buttermilk or  homemade curd, vegetable juices instead. If you want something sweet to drink, go for coconut water or unsweetened watermelon juice, or even melons, with sparkling water and some ginger juice to add to the flavour.