Lifestyle and Fitness routines

Thursday, November 19, 2020

Intermittent Fasting for Weight Loss

 





Intermittent Fasting for Weight Loss 


If you are a beginner for an Intermittent Fasting -

Firstly, don't jump directly to the diet 16:8 ratio. It means- 8 hours of eating and 16 hours of fasting. In the beginning, you can adjust your time with restriction feeding. You can keep 10 hours for eating, and 14 hours of fasting, or keep 12 hours window for eating and 12 hours for fasting.

You slowly start with this and shift to the 16:8 cycle. The diet plan which going to share with you is tried & tested. This diet plan is very effective for weight loss.

In the morning, empty stomach drink detox water. You can take any one of detox water.


Intermittent Fasting's time -

It is totally depending on you - What time do you start, your 8 hours window of eating and how long do you do. If you are a breakfast person, so your diet plan starts at 9 or 10 am and it is still 5 or 6 pm. You can adjust the timing according to you.


Your First Meal -

Plan according to your Routine timing or as per your other schedule. Whenever you take your first meal - make sure to take more protein food.

I prefer - 2 whole eggs & 1 egg white, a total of 3 eggs and making an omelet with lots of vegetables and as a side dish or You can also take saute vegetables or sometimes You can also take brown bread. 

1.If you're a vegetarian, then I prefer Besan Chilla 

2.  Would like to give one more option - the Sprouts Bhel recipe.


Recipe – 

Prefer moong sprouts for Bhel.

Add lots of vegetables like chopped cucumber, tomato, onion and you can also add rice puff in Sprouts Bhel Recipe. Along with this, you can take milky tea - 1 cup with less sugar or with no sugar.

The first meal will keep you feel full for a longer time and otherwise, you won't feel hungry for long. then after  3 hours of  your first meal, you can have, only if you feel hungry then,

Take one Apple or Pear or any fruit or you can have Roasted Chana or some Makhana or you can take plain popcorn or cucumber. Or you can take some  Nuts & Seeds, like Almonds - 5-6 & Walnut - 1.


In the Last Meal of the Day -

You can take Roti’s/Flatbread – 2. Which made from multigrain or wheat flour. the most effective roti is Millet Roti, like Jowar, Bajra & Ragi millets. Take any of this millet roti/flatbread.

Along with roti have - If you are non-vegetarian, you can have chicken curry/fish curry/egg curry recipe.

If you are vegetarian, then you have to take  Paneer curry or any green vegetables like spinach or Methi, or any green vegetables which you can have. The number of vegetables you can eat as much as you like but only uses less oil while preparing them.

And with that, you can have Salad. In the salad, add cucumber, tomato, cabbage or you can take any type of salad and take one bowl, Dal. There are so many Dal like - Moong Dal, Tur Dal, or Masoor Dal. In Dal, there is a huge amount of Protein and Protein is very important for our health, and should take it daily.


During 16 hours of Fasting.

You can also take Green Tea / Water / Black Coffee / Black Tea / Coconut water for better results. But friends, take all these things without sugar. Do not eat any solid food during fasting.


In Intermittent Fasting Diet Plan –

You can change a bit like at bedtime you can drink turmeric milk - 1 cup. For the best results, along with Intermittent Fasting.

Perform a Workout of a minimum of 45 minutes like any Cardio activities, Yoga or Gym, or any physical activity. Consume  3-4 liters of water per day.


Precautions for Intermittent Fasting -

For those who have diabetes or have heart problems or on any medication person, Make sure do not do this diet without consulting your doctor. Those who are nursing mothers or pregnant women also avoid this diet. 

Intermittent fasting you can do for 1 day, weekly or twice / thrice, or for a longer period also. If you wish to do intermittent fasting.


Tips for all!

In intermittent fasting, in between first meal and last meal, try to eat low carb, Fasting doesn’t mean that you have the license to eat anything & unlimited – no, eat-in calorie restriction (RDI), check your portion.

Try to take low carb. If you want to try or do a Keto Diet along with Intermittent Fasting, then you can get the best results.


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