Intermittent Fasting Diet Plan

Indian Intermittent Fasting Diet Plan – How It Works?

Intermittent Fasting

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

 Fasting time

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.

Drinking water

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

Meal time

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

Vegetable stuffed paratha with curd

Breakfast (10:00 am)

  • Moong dal chilla
  • Power Poha
  • Vegetable stuffed paratha with curd
  • Masala oats

Mid-Morning (12:00 pm)

  • Fruit
  • Glass of lemonade
  • Herbal tea

Lunch (2:00pm)

Rajma chawal

  • Roti and black-eyed beans
  • Rajma chawal
  • Sprouts Tikki Chat
  • Vegetable pulao + curd

Evening snack (4:00 pm)

Pre-Dinner (6:00 pm)

  • Vegetable soup

Dinner (8:00 pm)Idli sambhar

  • Idli sambhar
  • Vegetable stuff paratha + curd
  • Roti and dal palak
  • Mexican rice
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About Prachi Shah

Prachi Shah is a Specialised Dietitian and Nutritionist. She has over five years of experience, she is a versatile Nutritionist. She has been working with all age groups with different plans according to their requirement. She believes in "Eat Better not Less". She chooses to set up her website to give the best advice on diet and nutrition.

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