Intermittent fasting (IF): How To Lose Weight In Lockdown

Some of us are worried about weight gain as at this time we can get “isolation weight gain” This prolonged lockdown has forced people to confine at home and dwell a sedentary lifestyle as we are eating without many workouts, even we are working from home which can lead to weight gain and going to the gym and for walks is strictly prohibited. There is no secret to losing weight without doing any workout or we must opt for a strict diet. If these things are not working for you, then you can go for “intermittent fasting”

WHAT IS INTERMITTENT FASTING?

It is sometimes known as a 16:8 diet plan and is a popular type of fasting. In this plan, a person has to fast for 16 hours a day and consume the rest of the calories in the remaining 8 hours.

Benefits

Intermittent fasting (IF) is currently popular and fitness trends in the world. This diet plan helps in weight and fat loss, prevents type 2 diabetes and other obesity-associated conditions.

How to do it:

The easiest way to follow the diet is to choose 16-hour fasting that includes the time that a person spends sleeping. Finishing dinner within 7 Pm is good as metabolism slows down after that time. However, this is not feasible for everyone.

People may choose one of the following 8 hour eating time like

9 am to 5 pm

10 am to 6 pm

12 noon to 8 pm

Within this time, one can eat their meals and snacks. Eating proper nutritious food is important to prevent blood sugar dips, excessive hunger, and lack of nutrition.

It is advisable to experiment with the best mealtime according to their lifestyles.

Recommended food tips

Eating healthy, nutritional food is advisable. Adequate water should be taken(8 to 10 glasses). It will help to reduce food craving also. Consumption of too much unhealthy or junk food may cause weight gain.

A BALANCED DIET IS A MUST

Fresh and healthy fruits and vegetables.

Whole grains, brown rice, oats

Proteins like poultry, fish, beans, lentils nuts, low-fat paneer, and eggs.

To-do list

Eat lots if fruits, vegetables which are full if fibers to keep a person full and satisfied.

Drink water, herbal tea, coffee without sugar to avoid dehydration. Drink lots of fluids as people often mistake thirst for hunger.

Freehand exercise should be done.

Some quick meal recipes

Breakfast (11 to 11.30 am)

Include fruits and vegetable juice with black pepper powder or one cup coffee or green tea or flaxseeds, yogurt, oats meal with fruits like berries, banana and egg whites

Lunch (2 pm) green salad+2 multigrain chapati+ 1 cup rice+ 1 bowl vegetable+ 1 bowl curd+fish or chicken.

Evening snacks (5 pm)- nuts, multigrain cookies, and tea/milk/coffee

Dinner (7.30 pm)-soup+ Dalia khichdi with mixed dal+1 piece chicken or fish+ fresh fruits

Side Effects of Fasting

It has some associated risks and side effects also like hunger, weakness, tiredness during the beginning stages of the plan. The plan is not right for everyone. Individuals who wish to follow the fasting diet should speak to their dietician or doctor first. It should be done under proper guidance and is a big no for individuals having underlying health conditions.

Author: Sreeparna Roy