Intermittent Fasting Meal Plan for Weight Loss – Indian Diet Plan | How To Lose Weight Fast 10kgs
Hi Guys, welcome back to my channel Vibrant Varsha.
In today’s video, I am going to share with you
Intermittent Fasting for Weight Loss – Full Day Diet Plan
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If you are a beginner to Intermittent Fasting –
don’t jump directly to diet 16:8 ratio
That means – 8 hours of eating and 16 hours of fasting.
In the beginning, you can be flexible with time restriction feeding –
keep 10 hours window for eating,
and 14 hours of fasting.
keep 12 hours window for eating
and 12 hours for fasting.
Initially, you start with this
and slowly shift to 16:8 cycle.
The diet plan which I am 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 my detox water from my Detox Videos.
Intermittent Fasting’s time –
is totally depends on you –
What time do you start,
your 8 hours window of eating and how long do you do.
I am a breakfast person,
so my diet plan starts at 9 or 10 am
and it is till
5 or 6 pm.
You can adjust the timing according to you.
Your First Meal –
plan according to your
office timing or as per your other schedule.
Whenever you have your first meal –
take more protein food.
I prefer – 2 whole eggs & 1 egg white, a total of 3 eggs.
and making an omelette with lots of vegetables.
and as a side dish, I take saute vegetables.
or sometimes I prefer brown bread – 1 no.
If you’re a vegetarian, then
prefer Besan Chilla – 2 nos.
or I would like to give one more option – Sprouts Bhel recipe.
Recipe – prefer moong sprouts for Bhel
Add lots of vegetables like
chopped cucumber, tomato, onion, cabbage
can add and also rice puff
in Sprouts Bhel Recipe.
Along with this, I take milky tea – 1 cup
with less sugar
or with no sugar.
The first meal will keep you full for a longer time,
You won’t feel hungry for long.
then 3 hours after your first meal,
You can have, only if you feel hungry then,
Take one Apple or Pear or any fruit
or else have Roasted Chana or Makhana
or take plain popcorn or cucumber.
Or have Nuts & Seeds, like Almonds – 5-6 nos & Walnut – 1 no.
In the Last Meal of the Day –
You can take Rotis/Flatbread – 2 nos
made from multigrain or wheat flour.
But the most effective is Millet Roti
like Jowar, Bajra & Ragi millets.
Take any of this millet roti/flatbread.
Along with roti have – If you are non-vegetarian –
so you can have chicken curry/fish curry/egg curry recipe.
If you are vegetarian, then have
Paneer curry or any green vegetables like spinach
or Methi, any green vegetables you can have.
The quantity of vegetable you can eat as much as you like,
only use less oil while preparing.
And with that, you can have Salad.
In the salad, add cucumber, tomato,
cabbage or you can take any type of salad.
And of course, take one bowl, Dal.
Prefer Dal like – Moong Dal, Tur Dal, Masoor Dal…
Protein is very important and you must take it daily.
During 16 hours of Fasting,
you can have – Green Tea / Water / Black Coffee / Black Tea / Coconut water.
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 I drink turmeric milk – 1 cup
For the best results, along with Intermittent Fasting
Perform a minimum of 45 minutes workouts like
any Cardio activities, or Yoga or Gym or any physical activity you should do for min. 45 min.
Consume at least 3-4 liters of water per day.
Precautions for Intermittent Fasting –
Those who have diabetes or have heart problems or on any medication,
so do not do this diet without consulting your doctor.
Those nursing mothers or pregnant women,
they should also avoid this diet.
Intermittent fasting you can do for 1 day, weekly
or twice / thrice, or for longer period also.
If you wish to do intermittent fasting
and if you have any doubts, then write to me in the comments box below.
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 do Keto Diet along with Intermittent Fasting,
then you will get the best results.
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