Intermittent fasting is an eating arrangement which revolves around a fasting window and an eating window. This diet focuses on “when to eat” instead of what to eat. This is an ancient concept but is in limelight since a few years again and is a trending concept amongst our population.
Indian Intermittent Fasting Diet Plan
Research shows that intermittent fasting when done properly or under the guidance of a qualified nutritionist can help maintain the weight and also in many health conditions.
In intermittent fasting, you eat at certain time of the day and fast during the other times. This approach has also shown to avoid mindless snacking or eating during different times of the day.
Every nutritionist or a health expert has a different opinion but one thing remains common is eating early dinners because of our circadian rhythm which tells us that the body responds to food better during the daytime as compared to the night time.
How It Works?
There are 6 Different Approaches for Intermittent Fasting and Each Approach Works Differently For Each Individual.
1. 16:8 Method
In this method, you fast for 16 hours a day and eat during 8-hour window. In this method, the maximum time is spend when you are asleep. If you end your dinner at 8 pm then your next meal will be lunch the next day. Drinking water throughout the fasting period is mandatory.
2. 14:10 Method
In this method, you fast for 14 hours and have your meals during those 10 hours.
3. 5:2 Method
In this method, you restrict your calories (400-500kcal) or completely fast for two days and have your regular routine the other 5 days. This method is not achievable for most of us and is followed by only those who have reached a spiritual realm who eat food just to fuel their body. This method if not done properly can interfere with your thyroid function and metabolism.
4. Alternate Day Method
This method involves you eat every alternate day and fast every alternate day. This particular method has become quite popular but should be done under a professional health expert. Unless you can make this part of your lifestyle, it is not suggested you follow this method.
5. Eat Stop Eat Method
This method involves fasting for 24 hours once or twice a week.
6. Spontaneous Meal Skipping
In this method, you can skip a meal if you don’t want to eat. But make sure, that you don’t indulge in any other snack and overeat after skipping a meal.
Sample Diet Plan For Intermittent Fasting
10 am- 8 pm Window
Breakfast (10:00 am)
- Moong dal chilla
- Power Poha
- Vegetable stuffed paratha with curd
- Masala oats
Mid-Morning (12:00 pm)
- Glass of lemonade
- Herbal tea
- Roti and black-eyed beans
- Rajma chawal
- Sprouts Tikki Chat
- Vegetable pulao + curd
Evening snack (4:00 pm)
- Green tea
- Roasted Chana
Pre-Dinner (6:00 pm)
- Vegetable soup
Dinner (8:00 pm)
- Idli sambhar
- Vegetable stuff paratha + curd
- Roti and dal palak
- Mexican rice