What Indian foods can I eat during my eating window while following intermittent fasting?

During your eating window, focus on nutrient-dense foods like whole grains (brown rice, quinoa), legumes (dal, chana), vegetables, fruits, and healthy fats (ghee, nuts). Traditional Indian meals can be adapted to include these foods, ensuring you get enough energy and nutrients.

Is intermittent fasting safe for everyone in India, especially for those with diabetes?

Intermittent fasting can be beneficial for some individuals with diabetes, but it is crucial to consult a healthcare professional before starting. Monitoring blood sugar levels and ensuring a balanced intake of carbohydrates during the eating window is essential.

Can I drink chai or coffee during the fasting period of intermittent fasting in India?

Yes, you can drink black tea or coffee without milk and sugar during the fasting period. These beverages are low in calories and can help suppress hunger, but avoid adding milk or sweeteners as they break the fast.

What are some common myths about intermittent fasting in the Indian context?

A common myth is that intermittent fasting leads to malnutrition or weakness. In reality, if you consume balanced meals during your eating window, you can maintain energy levels and get essential nutrients. Additionally, fasting is not just about skipping meals; it's a structured eating pattern that can fit well into an Indian lifestyle.

Intermittent Fasting: Fasting For Health

Intermittent fasting is an eating pattern where you rotate between periods of eating and fasting. There is no mention of the foods which you should eat (though an important aspect), the focus is largely on when you should eat them.

There are several different intermittent fasting methods, some split the day (hours of eating & fasting) and some split the week (days of fasting).

Types of Intermittent Fasting

The 16/8 Method: Fast for 16 hours each day and eat in the 8-hour window.
Eat-Stop-Eat: Once or twice a week, do not eat anything for 24 hours (e.g. from lunch one day, until lunch the next day.
The 5:2 Diet: Consume about 500-600 calories for 2 days a week.

No food which provides calories is allowed during the fasting period. You may drink water, tea (without milk & sugar), coffee (again without milk & sugar) and other non-caloric beverages.

Technically we fast every day while sleeping. We can transform this fasting to intermittent fasting by extending the number of hours. It might look a bit difficult but not as much as you think it to be. It is more about making a habit and sticking to it. We will be talking more about the types of intermittent fasting & how to go about it in subsequent posts.

Reported Benefits of Intermittent Fasting

Many people report feeling better and having more energy during a fast. When we fast a lot of significant physiological and biochemical changes take place inside our bodies. like reduction in blood sugar levels, insulin levels, etc.
Intermittent fasting also works for some to lose weight or in others to improve various risk factors for diseases.
Some research also suggests that it can help protect against diseases, including heart disease, type 2 diabetes, cancer, Alzheimer’s disease to name a few.

As long as you stick to health-promoting foods during the eating window and stick to fasting schedule you can have some very impressive health benefits without investing in much time and expensive foods.