Intermittent Fasting Diet Chart
Obesity is spreading like an epidemic in the country and the world. Due to irregular lifestyle and wrong eating habits, people’s weight is increasing rapidly. In such a situation, to reduce increasing obesity, people follow everything from exercise to a healthy diet. Recently, people are seeing a craze for intermittent fasting to lose weight. Weight is reduced rapidly in intermittent fasting. Let us tell you, there are many types of intermittent fasting but the 16/8 method is quite popular among people. That is, you have to eat for 8 hours and fast for the remaining 16 hours. Dietitian Pawan Dagar has shared the 16/8 Intermittent Fasting Diet Chart on his Instagram page. If you also want to follow this diet, then let’s know when, what and how much to eat?
Intermittent Fasting Diet Chart: Intermittent Fasting Diet Chart
monday:
Breakfast – 11am: Fruit, 10 soaked almonds Lunch – 2pm: 2 chapattis, chana dal, 6 to 7 cucumber slices, a glass of buttermilk Evening snack – 5pm: 20 grams makhana Dinner – Between 7pm and 8pm: One cup moong dal khichdi
Tuesday:
Breakfast – 11am: Poha, Upma, Oats Upma Lunch – 2pm: 1 cup rice, Rajma ki sabzi, Cucumber Beetroot Salad Evening Snack – 5pm: 1 cup roasted chickpeas Dinner – Between 7pm and 8pm: 1 roti, 1 cup dal, Paneer Burji
Wednesday:
Breakfast – 11am: 250 gms fruit salad chaat, almond walnuts Lunch – 2pm: 2 chapattis, paneer sabzi, soya sabzi, a glass of buttermilk, 6-7 slices of cucumber Evening snacks – 5pm: Sweet corn, roasted makhana Dinner – 7-8pm: Oats vegetable khichdi and upma
Thursday:
Breakfast – 11am: Stuffed chilla, green chutney and black tea Lunch – 2pm: 2 chapattis, favourite vegetable, curd, cucumber Evening snack – 5pm: 250 gms mixed fruits, half cup roasted chickpeas Dinner – 7pm-8pm: Paneer sandwich, egg burji or omelette
Friday:
Breakfast – 11am: Stuffed paratha, curd, green tea Lunch – 2pm: 50 gm rice, paneer sabzi, chana sabzi, salad, a glass of buttermilk Evening snack – 5pm: a glass of buttermilk, coconut water Dinner – Between 7pm and 8pm: 1 roti, soya chunk sabzi, salad
Saturday:
Breakfast – 11am: 50 gms mixed fruit salad chaat, 10 soaked almonds Lunch – 2pm: 1 chapatti, mixed vegetable, favourite vegetable, salad, a bowl of dal Evening snack – 5pm: 20 gms makhana Dinner – 7pm-8pm: Paneer cutlet
sunday:
Breakfast – 11am: 1 cup of poha or upma Lunch – 2pm: Paneer pulao, a glass of buttermilk Evening snack – 5pm: Roasted chana chaat Dinner – Between 7pm and 8pm: 1 chapati, tofu bhurji, dal and salad
What to do if you feel hungry while fasting?
If you feel hungry or thirsty during fasting, you cannot eat anything. But during this time, drink plenty of water to keep yourself hydrated. You can also consume green tea and black tea.
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