Dr. Aakash Bansal

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Chhote Sharma Ji is in Dilemma; whether to follow Navratri Fasts or follow his quantified diet and workout ๐Ÿ™๐Ÿค”

Fitness Articles
Everyone knows what Navratri festival is all about. These auspicious days are starting from 29th September and will continue for the next 9 days.

The major concern that we usually face during this time period is the maintenance of the diet. First thing first, even though you can not eat Non-vegetarian food during this time period, it doesn't mean managing calories with Vegetarian diet is an issue. There are loads of people who are vegetarian throughout the year and manage a healthy lifestyle, so obviously it's possible to manage 9 days without eggs and chicken. So in case you are not fasting, things are easy for you. A major concern is for the people who are going to fast for the next 9 days. Let's see how can we manage or plan our diet during Navratri. IMPORTANT - It's so easy to lower down your calories during Navratri and lose some weight because you restrict yourself to limited options, but for sure you will gain it back once you resume your normal routine. So to avoid this situation, let's stick to our usual routine calories whether it's a deficit or maintenance calories. What are our food options? - Majorly we face an issue with our PROTEIN intake. We have plenty of options for that because the majority of the items are allowed during fast: 1. Milk 2. Paneer 3. Curd 4. Cheese 5. Whey Protein - This is also a milk substrate, so can be consumed easily - CARBS is not at all an issue. In place of your usual wheat flour or rice, you got many replacement options: (Below macros are as per 100gms - C:P:F) 1. Kuttu Ka Atta (Buckwheat Flour) - 70 : 12.6 : 3 2. Sabudana (Tapioca Pearls) - 94 : 0.2 : 0 3. Singhara Ka Atta ( Water Chestnut Flour) - 24 : 2 : 0 4. Makhana (Fox Nuts) - 77 : 9.7 : 0 5. Sama Ke Chawal (Barnyard Millet Flour) - 32 : 3 : 1 6. Obviously Fruits - To complete FAT intake, include: 1. Nuts 2. Paneer 3. High Fat Milk 4. Cheese Now the concern is how to complete calories. Firstly avoid deep-fried food i.e. pakodas and puris. Reason being you can never calculate the calories it will have. So better refrain from it. Besides this, you have plenty of dishes to make from the given food items. Suppose you are on the higher side of the calories and you eat only once during the day. How can you manage the intake? It's simple, include the food items accordingly. Calories dense food is always the best option. For eg - Banana, dates, paneer, whey, high-fat milk, sabudana and ghee. You can easily quantify these and manage your calories intake. Regarding Workout, if you are managing your calories, skipping Workout is not an option. You can do your usual routine even if that's your fasting interval. People who practice Intermittent Fasting, also workout on regular basis. So continue your lifting with the same rigour. See managing calories will only be an issue if you will overthink about it. You don't need to push yourself to follow a routine. Its a lifestyle change, adapt it and make it a habit. Don't wait for Navratri to get over because its Diwali after that and then the Season of Marriages and then New Year celebrations. You will always have a reason to skip the routine, but you need only one good reason to follow it i.e. your HEALTH. Every Decision Matters !! Happy Navratri Everyone ๐Ÿ™ Have a safe Workout!! - Dr. Aakash Bansal #SharmaJiKaBeta #Fittr #Bettr #Smarttr

Preeti Singh

Much needed piece of information.. thanks

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