Intermittent Fasting Diet
Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating. Here’s an explanation of the Intermittent Fasting Diet in an Indian style, including what to eat, what to avoid, how to follow it, and a sample 7-day plan
What to Eat on an Intermittent Fasting Indian Diet
- Nutrient-dense whole foods including fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Include a variety of fruits like apples, oranges, berries, and mangoes.
- Consume vegetables such as spinach, kale, broccoli, cauliflower, and carrots.
- Opt for whole grains like brown rice, quinoa, millets, and whole wheat bread.
- Choose lean proteins like chicken breast, fish, tofu, paneer (Indian cottage cheese), lentils, and legumes.
- Incorporate healthy fats from sources like avocados, nuts, seeds, olive oil, and coconut oil.
- Stay hydrated by drinking water, herbal tea, and low-calorie beverages during the fasting period.
What to Avoid on an Intermittent Fasting Indian Diet
- Processed and refined foods that are high in added sugars, unhealthy fats, and preservatives.
- Deep-fried and heavily processed snacks like chips, fried samosas, and packaged sweets.
- Sweetened beverages such as sodas, fruit juices, and energy drinks.
How to Follow an Intermittent Fasting Diet
- Choose an Intermittent Fasting method that suits your lifestyle, such as the 16:8 method (fast for 16 hours, eat within an 8-hour window).
- Gradually adjust your eating schedule to align with the fasting periods.
- During the fasting period, consume only calorie-free beverages like water, herbal tea, or black coffee.
- Plan your meals within the eating window to ensure a balanced intake of nutrients.
- Prioritize whole, unprocessed foods during your eating window.
- Listen to your body’s hunger and fullness cues, and eat until satisfied, without overeating.
- Stay consistent with your fasting schedule, but be flexible when needed.
- Monitor your overall calorie intake to ensure it aligns with your weight and health goals.
7-Day Intermittent Fasting Indian Diet Plan in the same format
DAY 1
- Eating Window (12:00 pm – 8:00 pm)
- Lunch: Grilled chicken breast with mixed vegetables and quinoa.
- Dinner: Paneer tikka with a side of mint-coriander chutney and salad.
- Snacks: Greek yogurt with sliced almonds and berries.
DAY 2
- Eating Window (10:00 am – 6:00 pm)
- Breakfast: Vegetable omelette with whole wheat toast.
- Lunch: Rajma (kidney bean) curry with brown rice and a side of cucumber raita.
- Dinner: Grilled fish with stir-fried vegetables and quinoa.
- Snacks: Carrot sticks with hummus.
DAY 3
- Eating Window (1:00 pm – 9:00 pm)
- Lunch: Chickpea salad with tomatoes, cucumbers, and a squeeze of lemon.
- Dinner: Tofu curry with cauliflower rice and a side of sautéed spinach.
- Snacks: Mixed nuts and seeds.
DAY 4
- Eating Window (11:00 am – 7:00 pm)
- Breakfast: Spinach and mushroom omelette with whole wheat bread.
- Lunch: Lentil soup with a side of mixed vegetable salad.
- Dinner: Grilled chicken with roasted vegetables and quinoa.
- Snacks: Apple slices with almond butter.
DAY 5
- Eating Window (12:00 pm – 8:00 pm)
- Lunch: Vegetable stir-fry with tofu and brown rice.
- Dinner: Grilled paneer tikka with a side of mint-coriander chutney and salad.
- Snacks: Protein smoothie with almond milk, banana, and spinach.
DAY 6
- Eating Window (10:00 am – 6:00 pm)
- Breakfast: Overnight oats with mixed berries and a sprinkle of nuts.
- Lunch: Quinoa and mixed vegetable pulao.
- Dinner: Baked fish with roasted vegetables and a side of quinoa.
- Snacks: Boiled eggs with cucumber slices.
DAY 7
- Eating Window (12:00 pm – 8:00 pm)
- Lunch: Chickpea curry with brown rice and a side of mixed vegetable salad.
- Dinner: Stir-fried tofu with mixed vegetables and cauliflower rice.
- Snacks: Greek yogurt with a drizzle of honey and sliced almonds.
