Weight Loss Indian Diet Lunch Veg North And South Indian:
Below is the list of diet lunches you can try.
- 2 rotis / Brown rice, 1 Katori toor dal or sambhar, low-calorie veggies curry & mix veg salad.
- Two rotis/ Brown rice , 1 Katori moong dal or Sambhar, paneer bhurji & mix veg salad.
- Brown rice/2 rotis, Tofu Bhurji, Mix veg in spinach curry or Sambhar & Mix veg salad.
- Brown rice/2 Rotis, Brocolli, bell peppers, mushroom mix curry, Toor dal or sambhar, mix veg salad.
- These are diet lunch combo ideas you can try as per your diet plan.
Tip: Always complete your dinner 2 hours before hitting your bed. And, avoid drinking water immediately after your meal.
Here are some of the best weight loss tips and advice you must follow for 100% weight loss success:
Strategies To Make Intermittent Fasting Work
No matter which intermittent fasting protocol you choose, you may experience hunger or struggle with cravings during your fasting periods, especially as your body adjusts. To help combat hunger pangs, experts advise staying optimally hydrated. Aim to drink at least half your body weight in ounces of water daily. Most fasting advocates also say you can drink unlimited amounts of zero-calorie beverages, including tea and coffee , as well as unsweetened sparkling water on fasting days.
Scheduling fasts during your busiest times can also be a good way to keep your mind off food. After all, if youre tied up with spreadsheets or sales calls, youre less likely to have time to daydream about what to make for dinner.
Exercise can stimulate hunger, so its important to align your workouts with your fasting schedule. Figuring out when the best time to exercise is for you may take some experimentation. As a general rule, doing cardio in a fasted state can help you burn more fat and leave you starving, so try to push cardio to the end of your fasting window so you can eat right after. Resistance workouts are also typically best when done either right at the end of your fasting window or within your eating window so you can properly refuel with protein afterward.
Top 9 Foods To Eat While Intermittent Fasting According To A Nutritionist
Nutrition
DISCLAIMER
This blog has not been approved by your local health department and is not intended to provide diagnosis, treatment, or medical advice. Read More
Of all the buzz-worthy diet options, intermittent fasting is currently one of the worlds most popular health trends and one that has garnered much attentionfor good reason. Throughout history, fasting has been part of many peoples lives whether for personal, spiritual, or religious reasons or simply because they did not have access to food.
Scientific evidence shows just how powerful intermittent fasting is to our health, weight, metabolic health, and aging. A multitude of benefits may be had from fasting, including increased insulin sensitivity, fat loss including belly fat, improved cholesterol profiles, increased growth hormone production, and improved gut health.
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting . Optimal intermittent fasting also includes healthy foods that should be consumed but its just as important to consider when to consume them.
The most popular types of intermittent fasting include:
- The 12:12 Method: Fasting for 12 hours each day by only eating between 7 am and 7 pm.
- The 16:8 Method: Fast for 16 hours each day by only eating between noon and 8 pm.
- Eat-Stop-Eat: Once or twice a week, dont eat anything from dinner one day, until dinner the next day .
- The 5:2 Diet: During 2 days of the week, eating only about 500600 calories.
Also Check: Valter Longo Fasting Mimicking Diet Plan
Problems With Current Bulking Strategies
Up until recently, it was thought that the only way to bulk up is to eat frequent, large meals over the course of the day, while also pushing heavy weights around at the gym a few times a week. If your goal is to gain weight as rapidly as possible, this approach does indeed work.
If on the other hand, your goal is to gain muscle without the added fat that typically accompanies the bulking phase, then its good to be aware of a couple downsides to this approach.
Study On Intermittent Fasting For Muscle Gain
A new study by Tinsley et al. looked into the results of using intermittent fasting for muscle gain. They compared muscle growth between different groups of women, some of whom were eating steadily throughout the day, others who were intermittent fasting . Whats interesting is that these women were bulking on a modest calorie surplus of around 200 extra calories per day, and there were no differences in muscle growth between the groups. This seems to show that, at least with slower rates of weight gain, intermittent fasting doesnt reduce our ability to build muscle while bulking.
I reached out to Eric Trexler, PhD, for his thoughts on what to make of this for guys doing a bonafide bulk . He told me the following:
As far as my own take on this, I think I might need to adjust my graphs to show a larger boost in muscle-protein synthesis from lifting weights and a smaller boost in muscle growth from individual meals. I think thats going to give us a clearer visual representation of how intermittent fasting affects muscle growth while bulking.
Ill keep my eye on the research to see what else happens. Intermittent fasting remains popular, so I think were going to have plenty of new studies coming out, hopefully with some of them conducted on men who are bulking up more quickly.
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What Not To Eat When Breaking A Fast
As mentioned above, you definitely want to avoid excessive carbs, particularly refined carbohydrates and sugary beverages, when breaking any type of fast in order to avoid a blood sugar roller coaster. Other than that, most real whole foods are acceptable.
With extended fasts, what you can tolerate will vary . But according to our experts, you may want to avoid anything that requires a lot of digestive energy.
Raw vegetables, beef, and occasionally eggs and nuts can be difficult for some people immediately post-fast, says Fung. And anything fried or greasy should also be avoided until you get your digestion revving with gentler foods.
Side effects of eating these foods to break your fast can range from discomfort and bloating to diarrhea.
But that said, if you have a “happy gut” that produces adequate amounts of digestive enzymes, it’s possible for you to break your fast with something like meat and experience no issues at all, says Pedre. It’s all about the individual, so experiment a bit and see what works for you.
What Makes The Indian Diet Unique
The best part of Indian food is that it contains all the important nutrients. You will find all major sources of nutrients in Indian foods like lentils, vegetables, grains, dairy products, etc.
India is a country where people mostly prefer eating vegetarian foods over non-veg. Meaning, Indias vegetable consumption is more compare to other countries.
One best part of vegetables is that it is perfect for dieting, and almost all veggies can be eaten in volume. Because they are low in calories and carbs.
Tip: Include as many veggies in your diet plan as possible. They are low in calories and can be consumed in volume making you feel full and works best on carb control.
Know your protein here: Protein-rich food in India for vegetarians Top 11 list
Most Indians prefer to eat vegetarian foods due to culture and tradition. Spices like turmeric are used in almost all Indian dishes. Turmeric is known for its anti-inflammatory and antibacterial traits. And, even used since the olden days in medical practice in India.
Let me know in the comment below if you want recipes for any dishes mentioned above.
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How To Avoid Refeeding Syndrome
There are several ways you can reduce your risk of developing refeeding issues when you do break your fast:
- Avoid breaking your fast with a meal that is high in carbohydrates stick to low-carb, high-fat meals. Avoid meals that surge insulin and blood sugar.
- Stay hydrated during your fast Drinking mineral water is good.
- Supplement with a pinch of natural salt such as Himalayan salt a few times throughout the day.
- Consult with your healthcare provider for any extended fast.
What Is Refeeding Syndrome And How Can You Avoid It
Refeeding syndrome refers to the potentially deadly shifts in the fluids and electrolytes that may occur in malnourished individuals .
But what does refeeding syndrome have to do with fasting and breaking a fast? Well, it is one of the side effects of resuming food consumption after long periods of not eating or malnutrition.
When you begin eating again after long periods of not eating or malnourishment, cortisol, insulin, and noradrenaline are suddenly reactivated in the body. This then causes the movement of major intracellular ions such as calcium, potassium, and phosphorus, into the cells of the body.
Since the body cells have not been receiving these ions, this movement becomes excessive, leading to an insufficiency of these ions in the blood.
Refeeding syndrome is usually characterized by:
To avoid refeeding syndrome:
- Take supplements while fasting
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Do You Lose Muscle When Fasting
Nearly all studies of intermittent fasting have been conducted for weight loss purposes .
It is important to realize that without exercise, weight loss will usually come from a loss of both fat mass and lean mass. Lean mass is everything besides fat, including muscle .
This is true of weight loss caused by both intermittent fasting and other diets.
Because of this, some studies have shown that small amounts of lean mass may be lost after several months of intermittent fasting (
6 ).
In fact, some researchers believe that intermittent fasting may be more effective for maintaining lean mass during weight loss than non-fasting diets, but more research is needed on this topic .
Overall, it is likely that intermittent fasting will not cause you to lose more muscle than other weight loss diets.
Summary When you lose weight, you typically lose both fat mass and lean mass, especially if you do not perform regular exercise. Intermittent fasting does not appear to cause more muscle loss than other weight loss diets.
Do You Lose Muscle Mass While Fasting
It is unclear whether fasting results in muscle loss, as research reveals mixed results.
Some studies suggest that you can lose small amounts of lean muscle mass overall after several months of fasting intermittently, while others negatively affect muscle mass.
A study even found that intermittent fasting may be more effective at maintaining lean muscle mass than other diets, although more research is needed. But overall, it seems unlikely that intermittent fasting will cause any more muscle loss than other conventional diet regimes.
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Side Effects And Risks Of The : 4
Any dieting plan or fasting regime does have its side effects and risks, and there is no one plan that is suitable for everyone.
The 20:4 or Warrior Diet is one of the more extreme forms of intermittent fasting with the extended period of fasting and as such the side effects may be greater. Before you commence the fast, its important to do your research and consider consulting a health practitioner to ensure its safe for you.
Some side effects of the 20:4 diet due to the duration of calorie restriction include:
- Hormone disruptions
The Second Anabolic Window
The second anabolic window happens during the post-workout time period, typically the dinner meal, presuming you train in the afternoon and/or early evening. After this workout, you get a huge insulin response at the time when your muscles are primed to absorb glucose to repair and regrow.
So, during this post-workout anabolic window, almost all the glucose from carbohydrates is used by your muscles and does not stay in your blood stream for long. This means the post-workout meal is the time to eat however many carbs and proteins as you want.
Keep your fats low, but you can really enjoy eating lots of calories during your post workout meals. Keep the rest of your meals big, but lower in carbs.
This will likely lead to a break in your macros, which, to be honest, is fine. If youre going above and beyond with your carbs and protein in your post-workout meal, and your goal is to gain muscle, youll be fine.
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Intermittent Fasting Bulking Plan
In contrast to the traditional bulking approach, with the slow and steady IF bulk plan you can add muscle without gaining too much additional body fat. With this approach, the body is able to slowly gain muscle in a way that it can be retained, while keeping body fat levels low the whole time.
The result is that you can craft the body you want, while looking and feeling good, throughout the whole process. If this is your goal, then the IF bulk approach is for you!
Top 7 Best Foods To Break A Fast To Help Nourish Your Body
This post may contain promotional and Amazon affiliate links, which means Ill receive a commission if you purchase through my links, at no extra cost to you. This article is presented to you for informational purposes only and is not a substitute for any kind of professional, medical/health advice. Please read full disclosure for more information.
Did you know fasting in between meals is beneficial to your health?
The concept of fasting has been a developing phenomenon over a couple of years and surprisingly, it yields tremendous results.
Some call it fasting while others prefer to be more specific as intermittent fasting, which would mean engaging an eating plan that alternates periods of fasting and eating on a regular schedule. The goal for many is to drive weight loss, prevent or treat some forms of disease, and in other cases, for religious purposes.
Now its time to learn more about the best foods to break a fast to help nourish your body.
Whatever the reason is, we believe fasting is a good and safe approach for better health.
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What Is The : 4 Method
Often referred to as the Warrior Diet, the 20:4 fast was created by health and fitness writer, Ori Hofmekler, in 2001. This is one of the more extreme intermittent fasting methods and is based on Hofmeklers observations and experience keeping fit while in the Israeli Special Forces.
The 20:4 fast is designed to reflect the eating patterns of ancient warriors and timing is the key. Its based on the idea that in primitive times, people spent their days actively hunting and gathering before an evening feast. Those who follow the Warrior Diet claim that by eating in the evening, the body utilises the nutrients in line with its natural circadian rhythm.
During the eating window, fasters are encouraged to consume up to 90% of their daily caloric intake or until they are completely full. There arent any guidelines around the types of food you can consume during the 4-hour period, however, it is encouraged you consume nutrient-dense whole foods where possible.
Gentle Foods To Break A Fast
When youre ready to break your fast, its best to ease out of it. Toward the end of your fast, you might want to introduce small portions of foods that are more easily digested, so you dont overwhelm your digestive system.
Breaking your fast with foods that are especially high in fat, sugar, or even fiber can be difficult for your body to digest, leading to bloating and discomfort.
Foods and drinks that can be even more shocking to your system after a fast include those like a greasy cheeseburger, slice of cake, or soda. Even high-fiber raw produce, nuts, and seeds may be difficult to digest.
On the other hand, nutrient-dense foods that easy to digest and contain a bit of protein and some healthy fats can break your fast more gently.
Below are a few examples of what to eat to break your fast.
Breaking your fast with healthy foods that may be better tolerated can help replenish important nutrients and electrolytes while easing food back into your diet.
Once youre tolerating gentler foods, add in other healthy foods like whole grains, beans, vegetables, nuts, seeds, meat, poultry, and fish and return to eating normally.
Also Check: How To Do Intermittent Fasting The Right Way
Does Bulletproof Coffee Break A Fast
Bulletproof coffee seems to be all the rage these days, but Im not a fan.
Its essentially just pouring oil into your coffee, which has calories and therefore does indeed break your fast.
My view is that these are fat calories that should be saved for when youre cooking or meal prepping later in the day. Cooking proper meals like steak or fish or chicken with veggies.
Not for putting in your damn coffee.
How To Successfully Do The : 4 Intermittent Fast
The Warrior Diet plan involves fasting for 20 hours during the day followed by overeating in a 4-hour window at night.
For example, you may set your feeding window at 6:00 pm to 10:00 pm. During this time you can eat as much as you want with an emphasis on unprocessed, organic whole foods particularly those high in dietary fats and protein.
After 10:00 pm, you fast or eat very small portions of specific foods such as raw fruit and vegetables until 6:00 pm the next day. Its important youre eating as fewer calories as possible during this time.
The method is best suited for people who have tried intermittent fasting before or who already consume a low-carb/ketogenic diet.
Hofmekler recommends you follow a three-week, three-phase plan initially before starting the Warrior Diet. This helps the body adapt to the eating and fasting schedule and become accustomed to using body fat as energy. This three-week introduction includes:
Once you have completed the three-phase diet, it is recommended you start it again before following the 20:4 guidelines.
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