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.
7 Day Meal Plan for Intermittent Fasting
Intermittent fasting diet plan Indian is very simple and easy diet plan, anyone can follow. Now get ready to dive into 7day meal plan for intermittent fasting. Mix and match your meal plan and enjoy your food.
Day 1 Intermittent Fasting Diet Plan
Breakfast
fruits +moong dal dosa+ pudina chutney
Lunch
vegetable salad+ veg curry + sambar + brown rice
Dinner
dosa + ginger chutney
Day 2 Intermittent Fasting Diet Plan
Breakfast
fruits + rava idli+ tomato/coriander chutney
Lunch-
vegetable salad+ tur dal with amarnath leaves + rasam + brown rice
Dinner-
chapati + spinach curry
Day 3 Intermittent Fasting Diet Plan
Breakfast
egg+ fruit+ green tea
Lunch
chicken curry+ salad+chapati/rice
Dinner
broccoli salad+ roti+ mix vegetable curry
Day 4 Intermittent Fasting Diet Plan
Breakfast
fruit+ moong dal dosa+ pudina chutney
Lunch
salad+ roti/rice+ palak sabji
Dinner
missi paratha+ dal+ rajma
Day 5 Intermittent Fasting Diet Plan
Breakfast
oat + mashed potato+ moong dal chila
Lunch
brown rice+ rajma+ curd
Dinner
makki roti + seasonal saag + salad
Day 6 Intermittent Fasting Diet Plan
Breakfast
sprout salad + herbal tea
Lunch
vegetable salad + rice+ tofu curry
Dinner
chicken stew + roti/ rice+ salad
Day 7 Intermittent Fasting Diet Plan
Breakfast
fruit+ green tea+ porridge
Lunch
lentil+ capsicum curry + chapati/rice
Dinner
brinjal curry+ roti+ salad+ dal
Intermittent Fasting Diet Plan Indian
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.
