As you are all aware, fasting has been practised for hundreds of years and is a widespread religious practice and rite around the world. Now, new fasting methods have emerged. Intermittent fasting is a common fasting technique nowadays. It is regarded as a convenient and long-term method of losing weight and improving overall health.

Intermittent fasting is a sort of fasting in which a person restricts their food intake and calorie consumption at specific hours of the day. 16/8 intermittent fasting is regarded as the most simple and lasting method of fasting. Individuals fast for 16 hours every day and eat normally for the remaining 8 hours. Individuals fast for 16 hours every day and eat normally for the remaining 8 hours.

The next question that pops up in the mind of an individual who wants to practice IF is “what to eat on IF for weight loss?”

Many intermittent fasting methods may cause you to miss out on specific macronutrients like protein or healthy fats, as well as micronutrients like vitamin A, B vitamins, vitamin C, vitamin D, zinc, or electrolytes. It is critical that you consume a full and substantial meal—this is not the time to indulge in low-calorie meals. The goal is to consume all of your nutrients in fewer meals.

There are some of the best meals to consume while fasting;

Protein:

Protein is essential for your health, overall wellness, and muscular mass maintenance. Muscle is required to maintain blood sugar and regulate metabolism. Muscle loss can lead to weight gain, excessive blood sugar, and fragility. Healthy protein sources included Salmon, eggs, plain yogurt, meat, nuts and seeds. It can be challenging for you to take an adequate amount of protein through your diet.

Healthy fats:

Healthy fat is essential for good health. Many individuals, however, are afraid of fat, which they should not be. Good fat is required for cellular health, energy, hormone synthesis, insulation to keep us warm, and organ protection. Fat is needed to digest fat-soluble elements including vitamin D, vitamin E, multivitamins, and even herbs and spices like turmeric and rosemary. These vitamins require fat and will not dissolve in water. Healthy fats included olive oil, coconut oil, chia seeds, olives, ghee, nuts and nuts butter.

Vegetables:

Vegetables are essential for overall health, and including them in your IF diet is a smart idea. Vegetable fibres also function as prebiotics, feeding our beneficial intestinal microbes, resulting in a healthier gut, a leaner physique, and optimal health. Veggies that are very effective during intermittent weight loss journey is Spanish, cauliflower, kali, broccoli, cabbage and seaweed.

Fruits:

Fruits are considered one of the rich sources of healthy nutrient supply for our body during IF. Nevertheless, choosing low or medium-sugar fruits is vital since an overabundance of fruit sugar (fructose) might encourage metabolic health concerns and reverse many of the benefits gained while IF. Some of the best fruits to choose for your diet during IF included strawberries, raspberries, blackberries, kiwis, apples, lemons, avocado, lime and tomato.

Whole food:

Whole foods are those that have not been processed in any way. When food is processed, fat, sugar, and salt are typically added, while important nutrients like fibre are typically removed. Healthy whole grains included organic oatmeal, organic millet, organic brown rice and organic wild rice.

Beans

Beans are great options for intermittent approach meal planning. They are sometimes overlooked, yet they are truly powerhouses high in fibre, antioxidants, protein, B vitamins, and other vitamins and minerals. They assist to regulate blood sugar, holding hunger and cravings at bay (ideal for intermittent fasting), lower LDL cholesterol, and improving gut health, which is the foundation of all health. Some of the nutrient-rich beans include black beans, green beans and kidney beans.