Gyms, parks, and Zumba classes are all packed with people, The urge to stay fit It Real! People are engaging in all sorts of physical activities and following special diets. While some diets are a fad, some have proven excellent and effective.
One point to keep in mind before following any diet is that everyone’s bodies are different, while some diets may work on one, they may not work for another, so it is always beneficial to check how it is working before committing to a particular diet for a long time.
We all know body fat is the cause of many diseases, and the quicker we get rid of it, the safer we will be from ailments. Today, we are talking about the intermittent fasting diet, an intermittent energy restriction that revolves around the mealtime schedule. Meaning a common Intermittent diet is in which an individual is only allowed to eat food that has calories within the window of 8 hours, and the next 16 hours have to be spent fasting, water and any non-calorie beverages can be consumed within the fasting hours.
Intermittent fasting has become the latest diet trend now, from smartwatches measuring calories to interactive apps measuring your intermittent success, this diet has certainly caught the eye of people and captured the fitness market!
We have brought an intermittent fasting Indian diet plan if you want to try out this diet, you can later switch to a more customized one once you figure out if it’s working for you!
There are 2 meal timings; one is Which suggests an eating window from 10 am to 8 pm, and the other is, and the other can be 11 am to 7 pm. You can use any time that suits you for the eating window or as convenient. For beginners, it is suggested to fast for 14 or 12 hours and then steadily move to 16 hours to adjust your body accordingly.
Intermittent Fasting Diet Plan Indian
- For breakfast, you can have Moong dal chilla/cheela with some paneer filling or Pongal made from oats.
- For lunch, you can have brown rice with chole or roti with rajma or Ramas
- For dinner, you can have some Rajma with Missi roti, or also the evergreen combo of Makke di roti and Sarson da saag
The following is a detailed sample diet plan with options, and all dishes are Indian preparation, you can follow the non-vegetarian diet if you prefer that or go for the other option if you’re a Vegetarian-
- One bowl of chickpeas or half cup tofu, plus a bowl of cooked vegetables along with it, plus have a bowl of poha/ upma/ 1 idli/ 1 besan cheela/ 1 dhokla the other option if you don’t eat eggs is you can have paneer, sprouts or some Kala chana and the rest will be the same.
- You can also have 2 besan paneer cheelas.
- Or bhel made or sprouts with some tomatoes and onion.
You can have Black coffee/ tea or some Green Tea with breakfast if you wish to
- For the before-lunch snack, if you feel hungry you can munch on a bowl of plain popcorn, a cucumber, an apple, pear, or any other fruit or also have some makhana.
- For a Healthier option, you can have 5-6 almonds also.
- You can have a standard meal- A bowl of dal, sabzi, a bowl of dahi, and you can have either 2 Rotis or a bowl of rice.
- You can have dahi and pulao- multigrain.
- If you’re a non-vegetarian, you can have chicken breast with roti or rice, including some sabzi, whatever is made at home, which is optional.
- You can also have a paneer roll, but make sure the base is multigrain.
For dinner or your last meal before you start fasting
- You can have 2 rotis made of multigrain atta/ jowar(sorghum)/ millet or ragi for non-vegetarians, have chicken curry or fish curry, and for vegetarians, you can have paneer sabzi or any sabzi made from green vegetables such as spinach or sprouts.
Health Tip- Make sure you cook all your recipes in no or significantly less oil
Indian intermittent Fasting Diet Plan Benefits
Intermittent fasting is very beneficial for people trying to lose weight or stay fit and have a nutritious, healthy diet so that no junk is consumed during the fasting hours, which people are more prone to. Intermittent fasting also helps increase your life span; the benefit is you get to have almost everything in the Indian food chart apart from oily food, of course, unlike other diets that only give you options like salads and soups!
Here are some Indian intermittent fasting diet plan benefits are :
- It Improves Memory: Intermittent fasting boosts working memory in adults.
- Heart health. Intermittent fasting has shown significantly improved blood pressure and heart health.
- Physical performance. For those above 18, 16 hours of Intermittent fasting have shown fat loss while maintaining muscle mass.
- Diabetes and obesity. Intermittent fasting prevents obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
- Inflammation: Indian intermittent fasting diet plan may be more beneficial than other diets for reducing inflammation.
It is much easier and sustainable when compared to other forms of dieting.
Who Should Avoid Intermittent Fasting Diet Plan
- Pregnant and breastfeeding women should stay away from any fasting.
- Children should not do intermittent fasting.
- People who have a risk or history of eating disorders.
- People with diabetes or blood sugar problems.
- Those engaging in high-intensity training should not attempt intermittent fasting.
- For people who have kidney stones, gastroesophageal reflux, diabetes, or other medical problems, consult with the doctor before starting any fasting.
Tasty Vegetable Poha Benefits You Need To Know
The 16:8 hours method is the most popular in intermittent fasting, which is quickly becoming a trend among health enthusiasts all around the world. If you want to try this Indian intermittent fasting diet plan, you have to try it to find out if it’s working or is it a no for you! Once you start and do not like it, you can permanently discontinue and get back to your regular diet!