How one should modify their exercise regime and diet while fasting

Navratri is being celebrated from October 7 to October 15 this year While many Hindus fast during the nineday festival people fast around the year to detoxify their bodies and cut back on unwanted calories Diet is an integral part of our fitness regime and a drastic change in diet impacts our body holistically ldquoFasting affects your energy levels during exercise or workoutrdquo says Sagar Pednekar senior product managerfitness at Goldrsquos Gym IndiaBelow he answers some important questions about modifying onersquos fitness routine and shares tips on incorporating adequate nutrition in the diet while fastingCan we exercise while fastingYes of course you can exercise while fasting If you are feeling low on energy you can opt for some simple movements or exercises You can select basic body weight movements like squats lunges pushups jumping jacks abdomen crunches and mountain climbers to keep the metabolism active This would be a low to moderate level workout which will restrict fat deposition You can complement it with yoga if you want a balanced slow pace workout to improve blood circulation and flexibilityDo we have to change our exercise routine during fastingI would suggest that people modify their exercise routine especially those who do intense workouts regularly The main reason behind this is the reduced amount of food that one consumes leading to poor energy production for exercise especially for strength training There are high chances of muscle loss atrophy in such cases Hence people must reduce the intensity and frequency of strength training to roughly two times a weekWhereas if someone wants to lose fat early morning cardio three times a week would be the best option This is possible as no meals are consumed by then and the body will use stored fat as a source of energyHow does change in the diet impact energy levelsDiet plays an integral role in everyonersquos fitness regime hence change in diet will surely impact energy levels Considering you are fasting it is likely that you will have less food entering your body which means poor energy production but there are certain superfoods that will make you feel more energetic despite eating less A few super foods that can be consumed during Navratri fasting includea Buckwheatb Water chestnutc Sweet Potatod Sabudana Sagoe Amaranth grainsDoes timing of exercise also matterTiming of exercise will matter for people with different fitness goals Someone aiming for fat loss or weight loss should preferably exercise during early mornings when there is no or less food in the body This allows your body to use the stored fat as a source of fuel thus resulting in a greater amount of fat lossSomeone aiming for toning muscle or lean gains should preferably exercise post noon as there will be more than one meal entering in the body leading to better energy production due to which you can push more weightsHow can we incorporate protein in our diet while fastingTo incorporate protein in diet during fasting is a bit challenging during Navratri fasting as most people avoid meat fish lentils and food made with wheat flour Make sure to consume nuts everydaymdashalmonds and walnuts are a good source of protein You can munch a handful of mixed nuts as and when the cravings hit You can also try eating some seeds like pumpkin seeds and flaxseedsThe other option is to consume milk and milkalternatives as it is an excellent source of dietary protein If you happen to be vegan you can opt for soy milk cashew milk or almond milk as per your preference Dairy products like yogurt and paneer could also be considered as a part of your diet at this pointWhat are some strategic choices that can be made during fastingStaying hydrated when you fast is extremely important Water lowfat milk and vegetable and fruit juices are some of the ways to stay hydrated and maintain an adequate level of body fluids and saltIncluding fibre rich foods in your diet will keep you fuller for longer Green vegetables such as sweet potato raw banana bottle gourd and pumpkin are high in satiety levels The reason behind this is that fibre takes a lot of time to digest thereby keeping you full for a longer period of time Fibrous foods also keep your blood sugar level in normal stateCan too much fasting be harmfulWhile some people binge on snacks and fruits even when they are fasting there are many people who starve themselves The thumb rule is to avoid fasting for too long If you want to detoxify eat fresh fruits or nuts at intervals Prolonged fasting can lead to a number of problems such as weakness anaemia fatigue and headaches