Changed Routine for 4-5 Days During Diwali… Now Fasting or Detox to Restart?

During Diwali, my routine changed for 4-5 days. Now should I start fasting or detox to compensate?

"Doctor, I ate a bit more during Diwali, walked less, and my sleep timings changed. Now my weight has increased and my body feels heavy. Should I start fasting from tomorrow to make up for it?"

Many people might be thinking the same right now!

But from my clinical experience, I can say one thing for sure:

Changing your routine for a few days does not mean your body needs punishment. It just needs to get back to regularity!

Let's understand the science behind this and the right way forward.

1. Weight increased in four days… does that mean fat increased?

Not necessarily!

Due to increased salt, carbohydrates, and changed hydration, your body might temporarily retain water.

Glycogen formed from carbohydrates is stored in the body along with water.

So, a sudden 1-2 kg weight gain does not mean that much fat has increased.

But don't assume all the gained weight is just water either. Observe the trend over the next few days.

2. So, fasting, detox, or extra exercise?

Many people make mistakes here!

- Skipping meals: Especially dangerous for those on diabetes medicines or insulin.

- Suddenly doubling exercise: No need to compensate for four days' break in one day.

- Detox drinks: There is no reliable evidence that such remedies improve liver and kidney function.

Regaining consistency is more important than compensating!

3. What exactly to do in the next three days?

- Meals: Resume usual meal timings. Give proper place to protein, vegetables, and fiber.

- Walking: Restart previous activity. Increase gradually as needed.

- Sleep: Regularize sleep and wake times.

- Hydration: Drink enough water. Reduce excess salt and processed food.

- Medicines: Continue BP, diabetes, and other regular medicines as prescribed by your doctor.

Restarting routine does not mean strict dieting!

4. What about Monday reports or post-Diwali readings?

Here is an important clinical point:

- Weight: May be increased due to temporary water retention.

- Sugar/BP: Affected by sleep, meals, activity, and medicine regularity.

- HbA1c: Reflects average of past 2-3 months, not 4-5 days.

So, don’t panic over a single reading. But don’t ignore repeatedly high readings either.

5. Try a small experiment for the next 7 days!

No big resolutions. Just observe three things:

- Sleep: Bedtime and hours of sleep. - Steps: Is daily activity back to normal? - Weight: Measure at start and after seven days under similar conditions.

Track these in the Just For Hearts App.

Already have the app? Enter today’s data. If not, start with simple tracking. No need to buy premium!

After 7 days, ask yourself:

- Has sudden weight gain reduced? - Has walking and sleep routine normalized? - What one habit still needs improvement?

This is not a weight loss challenge but a routine recovery observation!

If sugar/BP has changed after Diwali, weight is not reducing, or you have questions about medicines and exercise, ask with your records. App tracking help is available.

Don’t compensate. Reconnect with your routine.

Consistency over the next four weeks is more important than compensating for four days’ changes.

Observe the pattern. Change the course.

Important: If sugar/BP remains high or sudden weight gain is accompanied by swelling or breathlessness, consult a doctor. Take special care if you have heart failure or kidney disease. Do not change medicines on your own.

Dr. Ravindra L Kulkarni MD, DNB FSCAI Cardiology Senior Consultant Physician & Cardiologist 25+ Years Clinical Experience