This intermittent fasting plan will melt that extra fat awayPublished on: 16 December 2021, 12:01 pm IST
When you follow an intermittent fasting lifestyle, there are no restrictions about what you can eat in your eating window. This is why it is so different from other ways of dieting. You aren’t restricted to amounts or specific food types. However, it’s wise to remember that you should still make healthy choices. If you overindulge regularly you won’t see the benefits of intermittent fasting.
The best solution is to eat a balanced diet in your eating window. This will help you maintain your energy levels, while still losing weight. Foods that are dense in nutrients like seeds, beans, nuts, wholegrains, vegetables and fruits are good choices. You should also consume plenty of lean protein.
You can have your favourite foods as well. In fact, the best way is to follow the 80/20 rule, in which 80 percent of your calories can come from nutrient dense foods and 20 percent of your calories can be from any source you like; for example tea, chocolate, desserts etc.
There are certain foods that are especially beneficial if you follow this way of eating while you’re intermittent fasting:
Yes, they’re high in calories. However, they are packed with monounsaturated fats. This makes them very satiating. If you add half an avocado to your meal, you’ll feel more satisfied.
You should try to eat a minimum of 8 ounces of fish every week if you are a non-vegetarian. Fish is packed with protein, healthy fats and vitamin D. It’s also good for your brain health.
3. Cruciferous vegetables:
Foods such as cauliflower, Brussels sprouts and broccoli are good choices. They’re packed with fibre to help you avoid constipation and feel more full.
Many people worry that potatoes are bad for you. However, they’re very satisfying and will keep you full for longer.
5. Legumes and beans:
Although these are carbs, they’re low-calorie and give you lots of energy. They are also packed with protein and fibre.
Eating foods rich in probiotics like yogurt, kefir and kombucha help to keep your gut happy. They will help you avoid stomach issues, when you’re adjusting to this diet.
Strawberries, blueberries and others are packed with nutrients like vitamin C. They’re also rich in flavonoids – something that is known to boost weight loss.
Every egg has a massive 6 grams of protein. Simple and quick to cook, eggs make you feel full.
Yes, nuts are high in calories. However, they’re packed with polyunsaturated fat that helps you feel full.
10. Whole grains:
Yes, whole grains are also carbs! However, they’re full of protein and fibre. You don’t need to eat too much to feel full for longer. A study has even shown that eating wholegrains can boost your metabolism.
Sample meal plan for 16:8 fasting, where you are intermittent fasting from 9 pm to 1 pm next day is:
- Fasting period from 9 pm to 1 pm: Water, black coffee, green tea etc
- 1 pm: 1 cup Greek yogurt with strawberry and blueberries
- 2 pm: 2 chapatis with 1 serving chicken curry or dal with curd and salad
- 5 pm: 1 avocado sandwich with tea and nuts
- 8 pm: 2 chapatis with 1 serving fish curry or chickpeas with salad
Try this and see the difference!