Intermittent fasting, a popular eating pattern, involves cycling between periods of fasting and eating. The focus of intermittent fasting is not on what you eat; but on when to eat. However, if your goal is to lose weight you still need to be mindful of what you eat to maintain your required calorie deficit. Along with proteins, minerals, and omega-3-rich foods, fibers are one of the important nutrients you should add to your diet while intermittent fasting. Experiment with low-carb Indian food recipes. Intermittent fasting doesn’t mean you have to eat tasteless bland food. You can experiment and create your own recipes to make your food delicious. Even if your aim is not to lose weight making informed choices and consuming nutrient-dense food during eating windows will help you maximize the effects.
Lean Proteins
Lean proteins such as chicken, fish, tofu, lentils, and beans are essential during intermittent fasting. They aid in maintaining muscle mass and contribute to stabilizing blood sugar levels. Proteins are slow digesting, providing a longer feeling of fullness, which can be beneficial during fasting periods. Additionally, they assist in repairing and building tissues, supporting overall health.
Omega-3 rich food
Including fish like salmon, sardines, Kajori (Gangetic Ailia), and freshwater garfish – Kakila in your diet during intermittent fasting provides a significant dose of omega-3 fats. Apart from fish, Omega-3 fats are also present in vegetarian options such as flax seeds, chia seeds, squash vegetables, and berries. These healthy fats have anti-inflammatory properties and play a crucial role in heart health and brain function.
Low-Sugar Fruits
Opting for fruits like apples, oranges, berries, and melons during intermittent fasting provides essential vitamins, minerals, and fiber while maintaining lower sugar content.
Vegetables
Spinach, broccoli, gourd family, pumpkins, carrots, and many others offer a wide range of essential nutrients such as vitamins, minerals, and antioxidants. These vegetables are low in calories and high in fiber, promoting satiety and aiding in maintaining a healthy digestive system.
Whole Grains
Incorporating whole grains like quinoa and brown rice during eating windows provides complex carbohydrates, fiber, and various essential nutrients. These grains release energy slowly, providing stable energy levels throughout fasting periods.
Healthy Fats
Healthy fats from sources like olive oil, avocados, nuts, and chia seeds are crucial for cellular health and nutrient absorption.
Herbs, Spices, and Probiotics
Incorporating herbs like turmeric, ginger, and cinnamon into your diet provides not only flavour but also health-boosting properties. These herbs contain antioxidants and anti-inflammatory compounds that support overall health. Additionally, foods rich in probiotics such as yogurt support gut health, aiding digestion and metabolism during intermittent fasting.
Fiber supplements can be beneficial during intermittent fasting to support digestive health and increase the feeling of fullness. They assist in maintaining regular bowel movements and may help bridge nutritional gaps that might occur during fasting periods. There are several fiber supplements available in India. The inclusion of fiber supplements into your diet during intermittent fasting can aid in supporting digestive health and filling potential nutritional gaps. As always, consult healthcare professionals before making significant dietary changes, especially when considering supplements.
FAQs on Intermittent Fasting
- Is intermittent fasting suitable for everyone? Consulting a healthcare professional is advisable before starting any new dietary regimen.
- Does fasting prohibit water intake? No, staying hydrated is crucial during fasting periods.
- What foods are best during intermittent fasting? Lean proteins, fruits, vegetables, whole grains, and healthy fats are recommended.
- Are there any food restrictions while fasting? While there are no strict rules, making healthy choices is essential during fasting periods.
More Tips for Intermittent Fasting
- Stay hydrated
- Be consistent
- Be mindful
- Focus on nutrient-dense foods
Takeaway
Incorporating these nutrient-dense foods and fiber supplements like Fenuflakes which contains fenugreek fiber into your intermittent fasting plan can support overall health and enhance the fasting experience. Remember to consult healthcare professionals before significant dietary changes and stay consistent with your chosen fasting pattern for optimal results.
Intermittent fasting doesn’t mean you can't
enjoy your food. However, you should still be
mindful of your eating.
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