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While the monsoon clouds begin to gather and a refreshing, earthy smell fills the air, millions across India get ready to welcome the holy Shravan month each year. It does not only stand as a period saved for devotion; it is much rather one of transformation. For many, this could be an opportunity to nourish the body as the soul delves into spiritual practices. Our Shravana month diet plan proposes a new way of weight loss without health and taste compromise.
Imagine being able to indulge in healthy food toward better well-being while at the same time being able to honor tradition. For those of you trying to lose a few pounds or maybe just looking to maintain good health for the auspicious month ahead, plenty of healthy options will definitely do their magic. Now, let’s dive into how you’re going to make this special month one to remember with a diet plan that’ll keep you energized and full!
Understanding The Shravan Month Diet
Shravana month, more popularly known as Sawan, holds enormous spiritual and cultural significance across India. During this extremely auspicious period, many Hindus observe fasts and follow a sattvic diet as part of spiritual growth and cleansing.
The Shravana diet is not a religious practice but an initiative towards a healthier lifestyle by promoting and encouraging foods that are unprocessed and in their natural state.
Common Dietary Practices
During Shravan, light, easily digestible, and sattvic foods are the focus. The idea is that the body and mind have to be purified from foods that are tamasic or rajasic in nature.
- This would generally mean a diet high in fruits, vegetables, dairy products, and specific grains like buckwheat, amaranth, and barnyard millet.
- These foods have been said to promote spiritual growth while keeping the body energized but not clogged with the heavy digestion of many other foods.
Sattvic foods are core to the Shravan diet. These foods are pure, clean, and wholesome; thus, they promote clarity of the mind, inner peace, and a balanced body.
Common Foods And Ingredients
As Shravan fast rules, many people avoid non veg foods. Onions, and garlic are also avoided since they are considered tamasic and are believed to raise one’s heat in the body. Can we consume alcohol in Sawan? No! It is also prohibited during this holy month.
- Instead, people consume fresh and cooling food items like cucumbers, watermelon, and dairy products such as buttermilk and paneer.
- Another one includes the presence of sabudana and singhare ka atta in the fasting meals, which go light on the stomach and offer important nutrients in return.
- These foods are loaded with prana, or life energy, to help maintain a cool and focused mind in this holy month.
The diet is all about simplicity, freshness, and natural flavors—no refined or spiced foods. Such dietary practices thus help in weight reduction and detoxification, all the while being nourished and balanced spiritually.
7-Day Sample Shravan Month Diet Plan for Weight Loss
Here’s a 7-day Shravana month diet plan for weight loss for you that you can follow during Sawan. This plan focuses on light, sattvic foods that are easy to digest and nourishing. If you are fasting, you can skip lunch or any meal as per your requirements in this sattvic diet plan.
| Day 1 | |
| Meal 1 | Warm water with lemon and honey |
| Meal 2 | Mixed fruit bowl with a handful of soaked almonds |
| Meal 3 | A glass of buttermilk or coconut water |
| Meal 4 | Sama rice khichdi with vegetables and cucumber raita |
| Meal 5 | Roasted makhanas with a cup of green tea |
| Meal 6 | Fresh fruit juice or a small bowl of papaya |
| Meal 7 | Lauki (bottle gourd) soup with a small portion of paneer |
| Meal 8 | A glass of warm milk with a pinch of turmeric |
| Day 2 | |
| Meal 1 | Ginger tea or warm water with lemon |
| Meal 2 | Poha with mixed vegetables and peanuts |
| Meal 3 | A banana or an apple |
| Meal 4 | Rajgira roti with spinach and potato curry and a small bowl of curd |
| Meal 5 | A handful of mixed nuts or seeds |
| Meal 6 | Herbal tea with a piece of dark chocolate |
| Meal 7 | Vegetable soup with a small portion of sweet potato |
| Meal 8 | Warm milk with a few crushed almonds |
| Day 3 | |
| Meal 1 | Warm water with a dash of apple cider vinegar |
| Meal 2 | Sabudana khichdi with peanuts and yogurt |
| Meal 3 | A handful of raisins or dried figs |
| Meal 4 | Buckwheat pancakes with a side of steamed vegetables |
| Meal 5 | A cup of green tea with roasted chana |
| Meal 6 | Fresh pomegranate juice |
| Meal 7 | Moong dal soup with a small serving of grilled vegetables |
| Meal 8 | A glass of warm milk with saffron |
| Day 4 | |
| Meal 1 | Detox water with cucumber and mint |
| Meal 2 | Oats porridge with honey and nuts |
| Meal 3 | A bowl of mixed berries |
| Meal 4 | Vegetable stew with a portion of quinoa |
| Meal 5 | A handful of walnuts |
| Meal 6 | Fresh watermelon juice |
| Meal 7 | Pumpkin soup with a side of grilled tofu |
| Meal 8 | Warm milk with cardamom |
| Day 5 | |
| Meal 1 | Warm water with honey and cinnamon |
| Meal 2 | Millet upma with mixed vegetables |
| Meal 3 | A glass of fresh orange juice |
| Meal 4 | Quinoa salad with cucumber, tomato, and mint |
| Meal 5 | A handful of roasted almonds |
| Meal 6 | Fresh apple juice |
| Meal 7 | Carrot and beetroot soup with a small portion of paneer |
| Meal 8 | A glass of warm milk with honey |
| Day 6 | |
| Meal 1 | Warm water with ginger and honey |
| Meal 2 | Fruit smoothie made with bananas, berries, and almond milk |
| Meal 3 | A handful of mixed seeds (like chia, flax, and sunflower) |
| Meal 4 | Barnyard millet (sama) pulao with mixed vegetables and cucumber salad |
| Meal 5 | A cup of herbal tea with a few pieces of dried apricots |
| Meal 6 | Fresh pineapple juice |
| Meal 7 | Methi (fenugreek) soup with a small serving of grilled mushrooms |
| Meal 8 | A glass of warm almond milk with a pinch of nutmeg |
| Day 7 | |
| Meal 1 | Detox water with lemon and chia seeds |
| Meal 2 | Amaranth porridge with honey, raisins, and chopped nuts |
| Meal 3 | A small bowl of papaya or an orange |
| Meal 4 | Light vegetable khichdi made with moong dal and brown rice with a side of steamed carrots and beans |
| Meal 5 | Roasted makhanas with a cup of green tea |
| Meal 6 | Fresh carrot juice or a small portion of mixed fruit |
| Meal 7 | Zucchini soup with a small serving of paneer or tofu |
| Meal 8 | Warm milk with a teaspoon of honey |
This plan ensures you get a variety of nutrients throughout the day while helping with weight loss during the month of Shravan. Also, this is a sample plan and may not work for everyone. We recommend you to consult a registered dietitian for a personalized diet plan.
Guidelines To Follow A Balanced Shravan Month Diet
Follow these listed tips for a well-balanced Shravan diet that will help both your spiritual practices and fitness goals—be it weight loss or any other form of fitness.
1. Sattvic Diet
- Give priority to Sattvic foods that are fresh, natural, wholesome, and easily digestible. Take plenty of fruits and veggies. Millet, buckwheat, nuts, whole grains, etc, should be a must-have in your diet.
- Milk and its products like curd and paneer also go without saying in this diet regime.
- Avoid excessively processed, pungent, and heavy foods on the stomach.
2. Proper Hydration
- Take an adequate amount of water throughout the day while fasting in order to keep your body hydrated.
- Add some natural drinks like coconut water, herbal tea, buttermilk, and freshly squeezed juices to the diet to maintain electrolyte balance.
- Avoid beverages such as coffee or tea, soft drinks, and sugar juices that can leave you dehydrated.
3. Balanced Nutrients
- Be sure to include balanced meals that have a good mix of macros for fat loss, like carbohydrates, proteins, and healthy fats.
- Include protein-rich foods like paneer, yogurt, nuts, and seeds, which will keep you satiated and hold on to the muscle mass.
- Add healthy fats like ghee, nuts, and seeds to your meal so that you do not feel lethargic.
4. Eat Small, Frequent Meals
- Instead of eating large meals, take small, frequent meals that will keep your metabolism active and hence prevent you from overeating.
- Include snacks such as fruits, nuts, and seeds between meals to keep the system energized.
5. Light And Easily Digestible Foods
- Opt for foods that are light on the stomach like khichdi, soups and steamed vegetables.
- Avoid heavy, fried or oily foods, which makes a person lethargic due to indigestion.
- For Shravan month fasting diet, include food items that have natural digestive enzymes like ginger, cumin, and mint.
6. Fasting The Mindful Way
- In case of a fasting for weight loss, remember to break it with light yet nutrient-dense foods.
- Do not overeat during non-fasting hours because it’s going to cause much discomfort in digestion and weight gain.
- Listen to your body. If you feel weak or nauseous, consider modifying your fast or consulting with a health professional.
7. Portion Control
- Even healthy foods require portion control to keep the calorie intake in check and promote weight loss.
- Use small plates and bowls to control the portion size of food. Eat slowly so that you may feel fullness in time.
8. Plan Your Meals in Advance
- You will stick to good habits when you plan your meals well in advance. This will keep you from reaching unhealthy food when your hunger strikes.
- Prepare your meals at home. Cook fresh ingredients to ensure they are nutritious and are according to Shravan dietetics.
9. Build in Physical Activity
- Also, couple it with some form of light to medium exercise like brisk walking for weight loss, yoga, or stretching to complement your weight loss.
- Physical activity also encourages healthy digestion and boosts your overall energy levels.
10. Keep a Positive Attitude
- Eat with a positive attitude, and meditate on the spiritual and physical wellness benefits that the Shravan diet has.
- Stay inspired by keeping realistic targets, monitoring your progress, and reflecting on how the diet makes you feel physically and emotionally.
- Follow these tips and maintain a balanced and nourishing diet this Shravan to complement your spiritual practices and health goals.
Benefits Of Following A Shravan Month Diet
A Shravana Month Diet Plan is focused on purity and intention. Thus, the diet would be rich in fresh seasonal ingredients and easily digestible. So, let’s get to know the amazing benefits of following a Shravan diet plan:
1. Detoxification: Rich in fresh fruits and vegetables and light grains, a Shravan diet helps cleanse the body by removing toxins and thus improving overall digestion.
2. Weight Loss: One can use the Shravan diet for weight reduction and maintenance by fastening on light, sattvic foods and avoiding heavy, fried, or sweet foods. According to the National Library Of Medicine, vegetarian diets promote weight loss in overweight individuals
3. Improved Digestion: The ingested foods are light, easily digested, and include fruits, soups, and light grains that promote digestive health and can help alleviate problems like bloating and constipation.
4. More Energy: Sattvic foods are full of most of the nutrients and thus supply energy without tiring a person out. So you will feel vibrant and energetic throughout the day.
5. Improved Mental Clarity and Focus: The diet, being focused on pure and natural foods, will help improve mental clarity, focus, and emotional stability, which will provide a more peaceful inner self and well-being.
6. Stronger Immune System: A Shravan month diet rich in fresh fruits, vegetables, and nutrient-dense foods supports immune health, helping to boost the body’s defenses against illnesses and maintain overall well-being.
7. Healthier Skin: All those kinds of foods in the diet that hydrate and are nutrient-rich help keep the skin clean and healthy because of the input of important vitamins and antioxidants.
8. Nourishment Balance: A well-planned Shravan diet with a variety of fasting foods ingests a wide range of fruits, vegetables, and dairy products and thus makes sure that one gets a balanced intake of all essential vitamins, minerals, and proteins.
9. Body Hydration: Emphasis on beverages like coconut water, buttermilk, and herbal teas helps maintain the hydration level of the body, which becomes quite necessary for overall health and vitality.
10. Less Inflammation: The Shravan diet includes foods that have anti-inflammatory properties, such as ginger and turmeric, which will help in reducing inflammation. It helps in joint health from inflamed joints.
Moreover, this diet binds community ties because of the fact that special meals are prepared in this month by families who usually come together. One bonds with people while consuming healthy food, thereby improving mental well-being and happiness throughout the month.
Shravan Month Recipes By Fitelo!
While you observe your vrat or fasting, here is a list of mouth-watering recipes of fasting meals from Fitelo’s kitchen that you can prepare and feast on.
1. Sabudana Vada Pops
While you fast during this period of the vibrant festivities of Sawan, the celebrations are not complete without the Sabudana recipe, which is a healthy snack yet filling.
2. Buckwheat Dhokla
This flavorful buckwheat dhokla will help you lose some extra kilos that you have gained in this festive season. The Dhokla is healthy and yummy simultaneously.
3. Masala Makhana
This Masala Makhana Recipe is very easy and quick to prepare. It is a healthy snack made with Lotus seeds and Dry Spices. You can swap the salt with ‘sendha namak’ if you are fasting!
Bottomline
A Shravan month diet can be nothing less than a transformation. It is not about losing kilos at all, but rejuvenating your body and soul. The food chosen during this sacred month has the power to enhance your physical health with foods that respect traditions that have been cherished for generations.
One has to, therefore, eat wholesome food, shun processed food as much as possible, and remember that every meal is special in its own way. Really, it is an extremely balanced approach to eating, together with the quality of mindfulness, that will yield long-lasting benefits beyond the scale.
For more personalized guidance on what to eat during Sawan, you can connect with our Fitelo experts anytime.
Stay committed, and your body will tell you what it needs; connect with the spiritual essence of Shravan Month. You can reach as far as to know that attaining a healthy body and mind is easily achievable when you respect both nutrition and tradition during this special time.
Sharan’s Weight Loss Journey – Lost 15 Kgs In Just 90 Days!
Sharan, a homemaker from the USA, successfully lost 15 kg within just 90 days through Fitelo’s online weight loss program. Despite being conscious about her diet and trying various diets for two years, she found effective results and a transformative journey with Fitelo. Here is Sharan’s inspiring story:
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Say farewell to those stubborn tummy inches, and welcome to a healthier, more confident you! Dietitian Mac shares vital insights and practical advice in this video to help you battle belly fat head-on. Watch this video and review everything from food to workout regimens and lifestyle changes:
Frequently Asked Questions
What Is The Shravan Month Diet Plan?
This diet plan for weight loss consists of light, sattvic foods: fruit-based, vegetable-based, dairy-based food, which also maintains nutrition and are all designed to give you energy when observing spiritual fasting.
Can I Lose My Excess Weight With The Shravan Diet Plan?
Yes, since the diet includes all low-calorie, high-nutrient foods, it’s very possible to lose your excess weight—maintaining the same energy and nutritional balance, of course.
What Are The Things I Need To Stay Away From Eating During Shravan?
Avoid non-vegetarian food, onions, garlic, alcohol and processed foods. Focus on fresh fruits, vegetables, dairy, and grains like buckwheat and amaranth.
How Do I Keep Myself Nourished While Fasting?
You can include fruits like apple, banana; nuts including almonds, walnut, chestnut; yogurt, and light meals. Do regular hydration with water, buttermilk, and herbal teas.
Can I Exercise During Shravan Fasting?
Yes, but only light yoga, walking, or stretching. One could do heavy exercise, but then the body will find it tough to implement the yoga.
What Are Some Light And Quick Meals I Can Make For Shravan?
Simple-made meals like fruit salad, Kuttu Cheela, and Sabudana Khichdi are very well adapted to the fasting requirements.
How Can I Avoid Over-Eating During Shravan Fasting?
Have small, frequent meals which are both rich in fiber and protein. This will help you stay full and won’t make you give in to over-eating while breaking the fast.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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