Intermittent Fasting Diet Plan Indian
Unlike traditional diets that dictate food choices, Intermittent fasting diet plan in Indian center around specific eating windows. By restricting eating to certain hours, research suggests numerous health benefits can be achieved. Whether adhering to a daily fasting period or adopting a few days of reduced caloric intake, intermittent fasting offers potential advantages.
Studies indicate that intermittent fasting may improve insulin sensitivity, promote weight loss, enhance cellular repair, and even boost cognitive function. With the flexibility to personalize fasting durations, this approach can be tailored to individual preferences and lifestyles.
What is Intermittent Fasting?
Intermittent fasting diet plan Indian is an eating pattern that involves alternating between periods of fasting and eating. Unlike traditional diets, it doesn’t focus on specific foods to eat but rather on when to eat them. It can be considered more of an eating pattern rather than a strict diet. During the fasting periods, you refrain from consuming calories, allowing your body to enter a fasting state and experience various physiological changes.
One of the popular Intermittent fasting diet plan Indian approaches is the 16:8 method, where you fast for 16 hours and have an 8-hour eating window. Another approach is the 24-hour fast, done twice a week. However, it’s important to note that there are various other intermittent fasting protocols available, such as alternate-day fasting or the 5:2 diet, which involves eating normally for five days and restricting calories for two non-consecutive days.
Methods of intermittent fasting
There are several Intermittent fasting diet plan methods you can follow.
This is also called the Lean gains protocol. According to this intermittent fasting diet plan you have to skip breakfast and till 8 hours you should restrict eating duration. For example, if you eat between 1 to 9 pm but then you will not eat 16 hours.
According to this method, you simply eat for five days and should restrict your calorie intake to 500 to 600 calories on two days in the week, i.e. Tuesday and Thursday.
According to this diet plan, you have to fast for 24 hours, once or twice a week. Then eat regularly on the non-fasting days. On intermittent fasting, you can reduce your calorie intake which leads to weight loss. Don’t eat fast food and maintain the eating method. This kind of diet plan is because it’s more sustainable, simple, and easy to follow.
Benefits of Intermittent Fasting Diet Plan Indian
The benefits of intermittent fasting are positive and powerful. It also helps you to live a long and healthy life. Below mentioned are some of the benefits intermittent fasting diet plan Indian.
- Intermittent Fasting plan minimizes insulin resistance. It helps to decrease blood sugar levels by up to 6%. Fasting insulin levels are reduced by up to 31%. This will combat from type 2 diabetes.
- This fasting plan works as anti-ageing.
- It enhances brain power.
- The diet plan will reduce cholesterol, blood sugar, inflammatory markers, insulin resistance, and blood triglycerides; all risk factors that contribute to heart disease.
- It will reduce Inflammation.
- It is beneficial to lose weight.
Fasting Diet Plan to Lose Weight
By eating small amount of meal, you can reduce your calorie intake. This will directly affect hormone and insulin level that led to weight loss. Intermittent fasting diet plan Indian helps to burn fat and burn calories.
A seven day meal plan for the intermittent fasting schedule:
Shake those extra kilos off your body. Intermittent fasting is a unique approach to eating. It focuses less on what you eat, and more on when. By cycling between periods of eating and fasting, it can help create a calorie deficit. This can lead to weight loss and other health benefits.
Different methods suit different lifestyles. There are two types of fasting. 16:8 and 14:10. The difference lies in their fasting and eating windows. So, finding what works best for you is key. Let’s dive into it together!
| 14:10 intermittent fasting | 16:8 intermittent fasting |
| Day 1: 10 AM- Overnight oats with fruits and nuts. 1 PM – A handful of mixed nuts. 2 PM – Grilled chicken with mixed vegetables and brown rice. 5 PM – Greek yoghurt with a sprinkle of chia seeds. 7 PM- Lentil soup with a side of whole grain bread. Day 2: 10 AM – Scrambled eggs with spinach and tomatoes. 1 PM – A piece of fruit. 2 PM – Baked fish with two rotis 5 PM – A bowl of cottage cheese with cucumber slices. 7 PM – Chickpea curry with brown rice. Day 3: 10 AM – Masala oats with topped coriander leaves 1 PM – A medium sized pear 2 PM – Quinoa and steamed broccoli. 5 PM – A green salad bowl of spinach, celery and cucumber slices. 7 PM – Rajma curry with brown rice. Day 4: 10 AM- Broken wheat porridge 1 PM – A glass of fresh fruit juice 2 PM – Grilled cauliflower with a roti and brown rice. 5 PM – A bowl of curd with salt to taste 7 PM- Mixed vegetable pulao with plain chutney Day 5: 10 AM- Two idlis with coconut chutney 1 PM – A handful of mixed nuts. 2 PM – Besan chilla with curd 5 PM – Tea and some crackers 7 PM- Whole grain bread with cooked zucchini. Day 6: 10 AM- Fresh fruit salad with honey. 1 PM – Unsweetened Greek yoghourt topped with berries 2 PM – Grilled chicken with mixed vegetables and brown rice. 5 PM – A medium sized orange or tangerine. 7 PM- Lentil soup with two rotis and salad. Day 7: 10 AM- Overnight oats with fruits and nuts. 1 PM – A green smoothie 2 PM – Mixed vegetables, lentil soup and brown rice. 5 PM – Greek yoghurt with a sprinkle of chia seeds. 7 PM- Plain dosa with coconut chutney. |
Day 1: 12PM: Rajma curry with brown rice 3PM: A handful of mixed nuts topped with some honey 6PM: Grilled tandoori chicken with salad Day 2: 12PM: Vegetable upma and a glass of coconut water 3PM: Curd with a spoonful of honey 6PM: Chana masala with roti Day 3: 12PM: Moong dal khichdi with a bowl of curd 3PM: A medium sized Apple with a spoonful of peanut butter 6PM: Grilled fish with sautéed veggies Day 4: 12PM: Poha (flattened rice) with lots of veggies 3PM: A bowl of mixed fruits with squeezed lemon juice 6PM: Paneer tikka with salad Day 5: 12PM: Idli with a bowl of sambar and plain chutney 3PM: Greek yoghourt with a spoonful of honey 6PM: A bowl of Palak with two rotis Day 6: 12PM: Vegetable dalia made in skimmed milk 3PM: Banana with a spoonful of almond butter 6PM: Dal tadka with brown rice Day 7: 12PM: Oats idli with coconut chutney and some sambar 3PM: A bowl of mixed fruit and berries with lemon juicei 6PM: Grilled fish with sautéed veggies |
Health is wealth. Staying fit promotes a positive attitude and enhance your lifestyle. Health should give priority in your life. Well, you can give a try to Intermittent fasting diet plan Indian. Dt, Priyanka Jaiswal will provide you the best diet plan and will give you an ultimate customized diet plan that will suit to your eating habits.
Intermittent fasting diet plan Indian, is one of the best fasting diets to lose weight. All it simply asks is a strict and stern discipline to fasting. It follows a simple eating pattern must be attained. Intermittent fasting is beneficial for brain health. It will increase growth of new neurons and protect the brain from damage.
During Intermittent fasting diet plan Indian its important to eat nutritious foods and beverages to get the most health benefits. The diet plan includes-
1. Fruits:
All fruits are oranges, apples, pears, peaches, bananas, and berries are very good options.
2. Vegetables:
You should go for many green, leafy options as well as broccoli, cucumber, cauliflower, tomato, etc.
3. Whole Grains:
Don’t consume refined wheat. Go for grains such as buckwheat, barley, quinoa, oats, rice, etc.
4. Healthy Fats:
Skip all saturated fats. Choose oils made from coconut, olive, avocado, mustard, peanut, sesame, etc.
5. Protein:
Choose lean protein options (without fat) such as poultry, meat, eggs, seeds, nuts, legumes, lentils, etc.
During the fasting period, you can have calorie-free drinks such as unsweetened tea (green tea), coffee (no sugar), and water. These will help you stay hydrated. Avoid junk food or over-eating during eating periods.
Intermittent fasting diet plan Indian is a very famous weight-loss method. It will help you live a longer with a healthy life. There are several ways to follow intermittent fasting. Some methods include fasting during certain hours each day. Other methods only require you to fast on certain days of the week. Result will vary. If you’re interested to start intermittent fasting diet plan Indian then its safe and healthy for you.
If you are starting with intermittent fasting diet plan Indian then start with a modified schedule. Stay well hydrated with herbal tea, water and other nutritious beverages. Eat slowly and frequently at the time of eating foods. Try healthy food and stick to healthy diet full of protein and fruits, vegetables.
Intermittent Fating Benefits Include
- weight loss and fat burning
- longer life span
- protection against certain diseases
- improved insulin resistance
- cellular repair
- hormonal balance
you can very easily manage your calorie intake by following Intermittent fating diet plan Indian. Intermittent fasting India is a safe and sustainable way to lose weight, improve health, and adopt a healthier lifestyle. This method is safe to follow for adults, it is advisable to consult dietician before attempting the diet.
This is significantly important if you have underlying health conditions like diabetes, heart disease, eating disorders, low blood pressure, etc.
Intermittent fasting is not recommended for women who are breastfeeding, pregnant or are trying to have a baby. you should avoid eating junk food and overcompensating on food during the eating periods. Intermittent fasting diet plan Indian is a cycle of eating and fasting. Its vital to eat healthy food, so that even if you are in fasting you will feel good.
Intermittent fasting diet plan Indian is an effective weight loss plan. you can follow this diet plan and ensure to stay healthy permanently. You can easily prevent chronic disease by following this diet plan. Intermittent fasting has lots of proven health benefits such as weight loss, disease prevention, reduction in inflammation, improved blood sugar levels and brain function. More importantly, it can increase both the quality and longevity of your life.
Follow Intermittent fasting diet plan Indian and experience the result. Your diet plan will work for you. The diet plan offers dynamic health benefits and you will surely live a healthy life by following this diet!
Frequently Ask Questions ( FAQ’s)
Intermittent fasting diet plan Indian includes fresh fruits and vegetables for daily vitamins and minerals. It is having moderate fat, moderate carbohydrate, and high protein. You can go for whole-grain cereal, millets, and fiber-rich fruits. These will help to lose weight.
Avocado has highest-calorie fruit while trying to lose weight. Fish and seafood, cruciferous veggies such as Potatoes, Beans and legumes, Probiotics, Berries.
You can skin your stomach in seven days with an appropriate balanced diet combined with exercise. This diet must be calorie deficient. So that the calories you burn are greater than those you consume.
Moreover, this causes weight loss. Eventually, you’ll notice your body after weightless and nicely reduced body fat.
How to lose weight in 7 days?
There are several ways to lose belly weight in seven days. You have to be on a strict calorie-deficit diet plan. In addition to this, you have to avoid certain foods. These foods include junk foods, deep-fried food, and baked and sugary foods. Moreover, foods rich in carbohydrates and trans fats must also be avoided.
Such changes in diet are complemented by certain lifestyle changes like regular exercise at least twice a day. Then you will notice weight loss within a week.
Furthermore, consuming fat, burning beverages like herbal tea, green tea, ginger tea, and oolong tea also helps. In addition to this, you can switch to low-fat dairy instead of regular.
Reducing weight in just a week is quite a big goal. Therefore, you require consistency and patience throughout.
Answer
The 5:2 diet is a type of intermittent fasting. It involves eating normally for five days of the week and restricting calorie intake to 500- 600 calories for the remaining two days. In these two days, foods low in calories are consumed. This creates a calorie deficit and promotes weight loss. 5:2 diet plans are advices and framed by dietitians and nutritionists.
Based on the metabolism which may differ or vary for each and every person, good amounts of fat loss can happen with intermittent fasting. Intermittent fasting of 12 hours will work towards burning belly fat by boosting metabolism naturally.
6. What are some tips to stay motivated while following the intermittent fasting meal plan?
When it comes to staying motivated, it is crucial to set clear and real goals. You can find a fasting schedule that works for you. Remember to stay hydrated for best results. Add some physical activity in your routine. It will help you lose calories fast. This will keep you motivated and help you get quick results.
7. How can I manage hunger pangs during the fasting window?
To manage hunger pangs, you can try drinking water, herbal tea, or having low-calorie snacks. You can try cucumber or carrot sticks. It is also helpful to keep yourself busy with activities to distract from hunger. All this can help you lose weight during the fasting window in an Indian intermittent fasting diet plan.
8. What are some common mistakes to avoid while practising an Indian intermittent fasting diet plan?
There are a number of common mistakes that you must avoid during an Indian intermittent fasting diet plan. It is overeating during the eating window. In addition, not staying properly hydrated is also another mistake. All this will lead to not getting enough nutrients from your meals. Thus, you must have a balanced diet even during the eating window.
9. How long does it typically take to see results with the Indian intermittent fasting diet plan?
The Results you get can vary from person to person. But typically you may start noticing changes in your energy levels and overall well-being within a few weeks. This is so, if you are consistently following the Indian intermittent fasting diet plan.
10. What are some sources of good fats in the Indian intermittent fasting diet plan?
In the Indian intermittent fasting diet plan, there are several sources of good fats that you can incorporate into your meals. Some examples are nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds. You can eat Avocados. Use Olive oil, coconut oil, and ghee for cooking. You can eat Fatty fish like salmon, mackerel, and sardines. Add them to your Indian intermittent fasting diet plan.
