Chaitra Navratri: Seven hacks to make the most of your intermittent fasting

Beyond fasting restrictions, it's time to delve into supplements that can be consumed to promote functional energy and aid weight loss. Before we dive into the realm of food supplements, let's decode the mechanisms of fasting.

Mumbai-based dietician Manisha Patil tells Midday that during an intermittent fast - the body undergoes a series of metabolic and hormonal changes to adapt to the fasting state. Initially, as glucose levels decline after the last meal, the body shifts from using glucose as its primary energy source to breaking down glycogen stored in the liver and muscles.

"Once glycogen reserves are depleted, typically after 8-12 hours, the body enters a state of ketosis, where it begins to burn stored fat for energy, producing ketones as a byproduct. This metabolic shift is accompanied by changes in hormone levels, including increased release of norepinephrine and growth hormone, which promote fat breakdown and muscle preservation," reveals Patil.

Additionally, insulin levels decrease, allowing for better insulin sensitivity and improved blood sugar regulation. Over time, intermittent fasting has been associated with various health benefits, including weight loss and improved metabolic health. So, the question arises - what should one eat while partaking in an intermittent fast?

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Foods to sustain energy levels during intermittent fasting:
It's crucial to consume nutrient-dense foods to sustain energy levels during intermittent fasting, shares the Gurugram-based dietician Yashika Dua from Artemis Lite 82A. To maintain energy and ensure overall health during intermittent fasting, consider consuming:

Lean proteins: chicken, turkey, fish, tofu and legumes (which provide amino acids for muscle repair and satiety)

Leafy greens: spinach, kale and Swiss chard (which are rich in vitamins, minerals and antioxidants)

Whole grains: quinoa, brown rice and oats (which provide complex carbohydrates for sustained energy release)

Healthy fats: avocados, nuts, seeds and olive oil (which support brain health and help keep you feeling full)

Fruits: berries, apples and oranges (which provide natural sugars for energy and are packed with vitamins and fibre)

Apart from this, stay hydrated by drinking sufficient water and consider eating electrolyte-rich foods like bananas, sweet potatoes and coconut water to maintain electrolyte balance during fasting periods.

Don't miss: Essential nutrients
Essential supplements like B-complex, Magnesium, Vitamin D and Zinc help always support the body against all kinds of stressors and including fasting, remarks functional nutritionist Mugdha Pradhan, who is also the founder of Pune-based health and wellness platform: iThrive.

It's also important to take water with electrolytes during the fasting window to prevent dehydration. Taking Co-enzyme Q10 can help sustain your energy levels when fasting.

According to Pradhan, a low-carb diet with ample amounts of healthy fats like ghee and coconut oil and minimal carbohydrates helps to sustain energy levels and keep blood sugar stable when fasting.

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Upon breaking a fast
When breaking a fast, it's important to choose foods that provide a balanced combination of macronutrients and micronutrients to nourish your body. Consider starting with a protein-rich option like grilled chicken breast, salmon, tofu or eggs. Protein helps in satisfying hunger and supports muscle repair and growth.

Incorporate healthy fats into your meal like avocado slices, nuts, seeds and olive oil drizzled over salads or vegetables to help keep you feeling satisfied and provide essential fatty acids. Additionally, include complex carbohydrates to replenish energy stores and provide sustained energy.

Opt for whole grains like quinoa, brown rice or whole grain bread, as well as starchy vegetables like sweet potatoes or butternut squash. Eat fibre-rich foods and keep yourself hydrated by drinking sufficient water and consuming foods with high water content.

Fasting during Chaitra Navratri
It is also very important to prioritise getting adequate protein and essential nutrients during your eating window. Pasture-raised animal foods are the best source for these but Navratri fasts don't allow for non-vegetarian food. Hence, supplementation becomes necessary.

"The ‘fasting' that is practiced during Chaitra Navratri and in a lot of other Hindu rituals is not technically fasting," informs Pradhan. Because they allow eating fruits, milk and a lot of other carbohydrates like Sabudana. Often apart from non-vegetarian food and a few other foods like onion and garlic, everything else is allowed and it's still termed fasting. But that is just restricted eating.

Therefore, the normal health challenges and phenomena associated with fasting don't apply in these cases. A good essential amino acid supplement helps support your protein needs while being fully vegan and dairy-free.

Dietary recommendations for diabetic individuals
Pradhan recounts that a low-carb diet with ample amounts of healthy fats like ghee and coconut oil and minimal carbohydrates helps to sustain energy levels and keep blood sugar stable when fasting. This is all the more important for diabetics. They need to be very careful about avoiding sugar and refined carbohydrates.

Including cinnamon in one's meal while breaking a fast help to reduce the sugar spike.
Berberine, ALA, chromium, jamun, and bitter herbs like Neem are also great natural options for managing blood sugar levels.

Managing acidity on a fast
If you're experiencing acidity when fasting that is a sign of an underlying gut problem, usually an H. Pylori or other infection that is just becoming more prominent with the fasting. Fasting is supposed to rest your gut and digestive system and if you don't have underlying gut issues you won't experience any symptoms when fasting. Pradhan suggests reaching out to a reputed functional medicine practitioner and get tested to discover the root cause of your acidity and address it.

While solving the issue from its roots could take a while, for short-term management try to minimise stress and break your fast with small meals. Aloe vera juice can be helpful to soothe the burning.

Supplements for muscle maintenance and repair
To ensure you're getting enough protein during intermittent fasting to support muscle maintenance and repair, focus on eating protein-rich foods like lean meats, poultry, fish, eggs, dairy products, tofu, tempeh, legumes and protein-rich vegetables like spinach and broccoli, informs Dua.

Furthermore, include animal-based proteins in your diet like meat, fish, eggs, and dairy, as well as plant-based sources like quinoa, soy, and buckwheat. If needed, consider consuming protein supplements like whey protein, casein protein, pea protein or hemp protein into your diet to help meet your protein needs, especially if you struggle to consume enough protein through whole foods alone.

Lastly, pay attention to your portion sizes to ensure that you're consuming a sufficient amount of protein without overeating.

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Specific foods that minimise hunger
Dua informs that certain foods and food combinations can help in minimising hunger and cravings during intermittent fasting. Incorporating protein-rich foods like lean meats, fish, eggs, tofu and legumes into your meals can promote feelings of fullness and reduce hunger. Consuming foods with high fibre content like vegetables, fruits, whole grains and legumes, can help in controlling appetite and promote satiety, keeping you feeling full for longer periods.

Including healthy fats in your diet from sources like avocados, nuts, seeds and olive oil in your meals can help in slowing down digestion and promote feelings of fullness. Including complex carbohydrates like whole grains, sweet potatoes and oats can provide sustained energy and help prevent blood sugar fluctuations that can trigger cravings.

Lastly, staying hydrated by drinking water throughout the day and consuming herbal teas or black coffee can also help curb hunger and cravings during fasting periods.