During the month of Sawan, many devotees fast every Monday as it is believed that Lord Shiva, pleased with his worshippers, showers blessings on them. Many undertake fasting practice during the auspicious month in which people do not consume, or limit their food intake, for short periods of time.
Sawan fast includes a Satvik diet which doesn’t include foods that have been refined and processed, said registered dietitian Garima Goyal, as she shared the following pointers.
Have small and frequent meals – Fasting doesn’t mean starving. “This fast’s purpose is to include superfoods in the diet that give a boost to the body’s immune system and are light for the gut. Have small, frequent, and light meals. This helps to keep balanced energy levels and also prevents dropping of blood sugar levels,” said Goyal.
Hydration is the key – Hydration is very important whenever you are fasting. Most of the time, when we feel hungry we are actually dehydrated. “Along with this, dehydration makes a person feel lazy and lethargic, adding to troubles. Keep sipping water, lemon water, coconut water, buttermilk etc. Along with water, electrolyte replenishment is also essential for the body,” Goyal shared.
Pair vegetables with potato – This fast allows the consumption of tuberous vegetables such as potato, sweet potato, colocasia etc. Having starchy vegetables alone will cause blood sugar levels to spike quickly. So, in order to balance the meal, have any fibrous vegetables like spinach, tomato, pumpkin etc.
Looking at ways of cooking – Balance calories and nutrition by the way of cooking. The superfoods consumed in such fasts – buckwheat, amaranth, potato, sweet potato etc. are all loaded with vitamins and minerals. “We all know that most of these are heat liable i.e. the nutrients in them are lost by cooking at high temperatures. So the crux is to avoid deep-frying vegetables. Use different cooking methods like baking, roasting, or grilling. This will preserve the nutritional value, along with lower calorific value,” Goyal mentioned.
Wean with amaranth protein – This is not regularly consumed but Rajgira/seel (local names) is a good source of protein from all the foods allowed in Sawan fast (4g/30g). Also, dairy products, preferably the ones low in fat also add on to the ‘nitrogen-containing nutrient’.
“Use kuttu ka atta to make rotis, uttapams, dosa etc. It is a pseudocereal that has high iron content (4.65 mg/30g), much higher than wheat, rice, and ragi. Also, its protein content is comparably higher than that of other cereals,” Goyal said.
Tracking the snacking – Make sure to refrain from all those namkeen packets of chips and bhujia and have healthy snacks instead.
“Have a fruit salad when hungry. A handful of nuts will also keep you full. You can also have a small serving of baked or steamed sweet potato. Roasted makhanas work wonders for offering satiety (keep a check on the number of makhanas you consume),” Goyal said.
Have a deep sleep – Fasting also requires your body to rest and relax, urged Goyal. “7-8 hours of good quality sleep will keep the person active. Moreover, adequate sleep decreases the hunger cravings and a person tends to eat less. Lethargy and boredom invite cravings,” pointed out Goyal.
Bharathi Kumar, dietician, Fortis Hospital, Nagarbhavi, Bangalore listed some additional measures.
“It’s advisable to restrict the intake of sugary foods and beverages such as sweets, sugary drinks, and desserts. These can cause rapid spikes in blood sugar levels, resulting in subsequent energy crashes,” said Kumar.
She also added that one must reduce the consumption of deep-fried and oily foods as they contain unhealthy fats that can lead to digestive issues.
While moderate caffeine intake is generally acceptable, excessive consumption can lead to dehydration and disrupt sleep patterns. “Opt for herbal teas or decaffeinated alternatives during fasting hours,” Kumar mentioned.
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