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Is Fasting Good for Health

  • Arati Shah

  • 07, Sep. 2023

Is Fasting Good for Health

Fasting holds a significant place in Indian culture and tradition, observed during festivals and on specific days of the week. These fasts come in various forms, ranging from abstaining from all food throughout the day to consuming only fruits and nuts, and even restricting the diet to specific foods like grains, milk and milk products, fruits, or roots and tubers during the fasting period. A weight loss program for women can include a fasting day for the purpose of detoxification. However, a person on a diabetes nutrition plan should not take up fasting without the permission of the nutritionist or physician. 

Fasting should not be regarded as a weight loss strategy. Unfortunately, some individuals opt for unhealthy versions of traditional fasting foods that are laden with fat and sugar. When done correctly, fasting can indeed support the detoxification and cleansing of the body's system. Here are a few tips that will help you to fast in a healthy way 

  1. Include lot of fresh fruits, coconut water, lemon water (no sugar),etcfor the nutrients that they provide. Fiber from fruits not only helps in staying satiated for a longertime but also improves gut health. 

  1. Instead of snacking on potato chips, fried potato chivda, banana chips, etc. opt for nuts like almonds, walnuts, pistachios, dried fruits like anjeer, apricots and raisins, low fat yogurt, buttermilk, etc. Replace fried potato and sweet potato with grilled or roasted potato and sweet potato. 

  1. Avoid fried vada made from singhada flour, sabudanavada, etc. Instead make rotis with singhada, kuttu orrajgira flour. 

  1. Do not go overboard with the root vegetables. They are high in starch which makes them high in calories. So, restrict their intake. 

  1. Milk and milk products like low fat curd, buttermilk and paneer can help in fulfilling the protein requirements. 

  1. Restrict the intake of sugar in sweets. Instead, add dates, raisins, fruits, cardamom and cinnamon to impart sweetness. 

  1. Drink more of fluids and stay well hydrated.  

  1. Lastly, avoid eating a heavy meal while breaking the fast. It is usually a tendency to eat more when the fast is broken. Start with light meals to avoid stomach problems. 

Certain types of fasts can help in reducing the body’s inflammation and having a positive effect on the blood sugar level and blood pressure. Fasting should always be undertaken after speaking to the healthcare provider first. Those on medications should also speak to the physician before taking up a fast.  

In pregnancy, consulting with a nutritionist for pregnant women can help in planning the right meals for a fast. Similarly, the best diet for diabetics with fasting should be planned under a nutritionist’s supervision only. So, remember to make the healthy food choices overall during a fast. 

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