First Karwa Chauth Fast? Tips to Avoid Fatigue and Dehydration, Approved by a Nutritionist

Karwa Chauth is one of those festivals that beautifully blends devotion, tradition, and love. Every year, countless married women fast from sunrise to moonrise for the well-being of their husbands. For many, it’s a ritual they’ve grown up watching their mothers do, but for others, it’s their first time fasting.

And while the excitement is real, like the mehendi, the saree, the moon sighting, the physical side of fasting can take a toll if you’re not prepared. To help first-time fasters stay energetic and hydrated, Nutritionist Dr Shweta Chhabra of Nourish Me, Raipur, shares her expert tips on what to eat before, during, and after Karwa Chauth.

How to Prepare the Day Before Karwa Chauth

Dr Chhabra says preparation begins even before the fast. “A day before Karwa Chauth, we need to keep ourselves hydrated,” she explains. “And the type of food we should take should be high in protein and fibre. But it should not be too high in protein at dinner because that can cause indigestion.”

• Aim for 2 to 3 litres of water throughout the day
• Include high-potassium foods like coconut water or bananas
• Avoid too many salty or processed items

For dinner the night before, she notes: “Use a moderate amount of protein with complex carbohydrates and fibre. Avoid heavy protein-rich meals at night as they can cause indigestion.”

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What To Have for Breakfast Before Fasting?

Start your day with a mix of fibre and protein. Dr Chhabra recommends:

• Oats paneer cheela
• Moong dal cheela with curd or paneer
• Moong dal roti or paratha
• Paneer paratha

“These combinations help you feel full longer and provide slow, steady energy release,” she notes.

Lunch: Keep It Wholesome and Filling

A well-balanced lunch will set you up for the long hours ahead. Dr. Chhabra’s go-to meal plan includes:

• Salad to begin (for extra fibre and hydration)
• Medium bowl of rice or one roti
• Dal, soya bean, or paneer for protein
• Big bowl of green vegetables
• Glass of buttermilk

This gives your body the macronutrients it needs to stay satisfied through the day.

Dinner: Light, Nutritious, and Easy to Digest

When it’s time for dinner, focus on comfort and nutrition. Dr Chhabra suggests:

• Roti with sabzi and a little dal
• Healthy khichdi variants: quinoa, millet, or bhagar khichdi with paneer
• Moong dal or paneer roti with soup
• A light, balanced meal keeps your system calm and avoids overnight bloating.

What to Eat in Your Sargi

Sargi is the early morning pre-fast meal and is the most important part of Karwa Chauth. It sets the tone for your entire day. Dr Chhabra suggests a few simple swaps that boost stamina and energy:

• Instead of plain parathas, try sattu ka paratha as it’s rich in protein and fibre.
• Add a bit of coconut or pomegranate for natural sugars and hydration.
• Include beetroot, walnuts, and almonds for iron and healthy fats.
• For sweetness, mix fennel with jaggery instead of sugar.

“These small changes help keep your energy stable and prevent sugar crashes during the long fast,” she explains.

What To Eat After Breaking the Karwa Chauth  

Once the moon is out, most people rush to eat, but that’s where you need to go slow. “After opening the fast, start with water,” advises Dr Chhabra. “Then, have something sweet for Shagun, but go easy on fried or heavy foods.”

Here’s how to ease your body back into eating:

• Start with a handful of seeds like pumpkin or sunflower as they’re light and rich in good fats.
• Follow up with a simple homemade meal of roti, sabzi, dal or paneer, and salad.
• Eat mindfully one proper meal, sitting at one place, without overeating.

“After opening your fast, just eat one time properly. Don’t eat again and again,” she says.

A study published in the Journal of Nutrition and Metabolism found that fasting without proper hydration can lead to electrolyte imbalance, dizziness, and muscle cramps. The study also noted that consuming high-fibre and complex carbs before a fast helps in maintaining energy levels throughout the day.

ALSO READ: Sargi Superfoods: What To Eat And Avoid Before Fasting This Karwa Chauth

Conclusion

Fasting on Karwa Chauth isn’t about pushing your body beyond its limits. It’s about balance — honoring tradition while caring for your health. As Dr. Chhabra says, a little planning and mindful eating can make your first Karwa Chauth not just special, but also safe and energetic.