9 Intermittent Fasting foods
Hoping your intermittent fasting is going according to plan and everyday you are a step closer to your goal. Intermittent fasting is not only physically healthy but spiritually as well, as it teaches you the excruciating lesson of how to not give in to temptations. Here’s a list of 10 kinds of foods that is appropriate for someone like you:
1. Minimally-Processed Grains
Carbohydrates are not your arch enemy. They form an essential part of life and aren’t always a hindrance to your weightloss program. Because the lion share of your day will be spent fasting, it’s mandatory that you strategize your diet accordingly.
You need an adequate amount of calorie intake for your daily physical activities and that is where the necessity of carbs comes in. Whole-grain bread, bagels, crackers are a good option as they are easily digested and are quick fuels. These foods help with regular exercising as they are a great source of energy .
2. Yogurt
Have it raw, mix it with fruits or make a dip out of it.
Health Benefits of Yogurt:
- Very high in Calcium: One cup of yogurt a day will give you 49% of your daily calcium requirement. If consumed on a regular basis, your teeth and bones will be at the pink of health.
- Aids weight management: High in protein and fairly low in calorie, yogurt increases levels of hormones (YY & GLP-1) that reduces appetite. Several studies have concluded that yogurt consumption is associated with lower fat percentage and body weight.
- Immunity Booster: Yogurt reduces inflammation that causes several health disorders like viral infections or gut disorders. The immune-enhancing properties of yogurt are mostly due to the presence of zinc, selenium, magnesium and Vitamin D.
3.Water
The best thing of life needs no introduction.
Health Benefits :
- Essentiality: Pure water is the most essential of all nutrients. You can live for weeks without solid food but all you will need is water.
- Promotion of hydration: As we go without food for long, our body takes energy from the sugar stored away in the liver, known as glycogen. As this energy is burned,it makes large volumes of fluid and electrolytes disappear from our body. That is where glasses and glasses of water should enter our system and prevent dehydration.
- Balancing acid-base levels: Long hours without food in our stomach tends to give birth to acidity which can be nullified through the consumption of water as it balances acid-base levels.
- Support System– Intake of considerable amounts of water promotes better cognition, blood flow and enhances muscle and joint support while fasting.
4.Lentil
This humble pulse has officially transcended its role in soup and is popping up on fancy plates—from chips to pet food to gluten free pastas.
Health benefits:
- High on Iron and Protein: One cup of cooked lentils has 18 grams of protein. While the same quantity has 6.6 milligrams of iron, which is about one-third of your daily protein requirement. While fasting, the presence of both iron and protein inside your system is mandatory in adequate amounts.
- Improves bone health– When it comes to calcium, dairy products steal the spotlight but you’d be surprised to know that there are 38 grams of calcium in one cup of lentil, which somewhat meets your daily requirement of calcium.
- Low in fat– A benefit that speaks for itself.
- Extremely fibrous: For the sake of your digestive health and weight maintenance, fibre is something you can’t do without. One cup of lentil has 15.6 grams, so, eat on!
5. Potatoes
A staple food across the world, loved by all, be it in fried perpendicular shapes or mashed lumps.
Health benefits:
- Loaded Nutrition– Depending on the variety and way of cooking, the nutritional value of potatoes differs. For example, fried potatoes have more calories and fat than baked ones. Other than fat, protein, carbs, fiber, it has Vitamin C, Vitamin B6, Potassium, Manganese, Phosphorus , Niacin, Folate. (Note: The skin of potatoes contains a great amount of vitamins and minerals)
- Deliciously Filling– Being filling as well as delicious is a very rare combination. Potatoes are thus a win-win. Foods that are filling, naturally help you to regulate or lose weight and are a champion in curbing hunger attacks.
- Versatility: Potatoes have so many different forms on the plate. Boiled, baked, steamed are the usual ones. One can never go wrong with potatoes until it’s not fried.
6. Hummus
Our biggest debt to the Middle East for this creamy and delicious dip.
Health Benefits:
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- Highly nutritious: Rich in proteins, carbs, fiber, manganese, copper, folate, magnesium, phosphorus, iron, zinc, thiamin, Vitamin b6 and potassium. Basically, each time you dip your pita bread into it, get ready for a charge up.
- Source of Fibre and good gut bacteria: For every 100 grams, you get 6 grams of dietary fiber which is equal to 16% of the daily fiber recommendation for men and 24% for women
- Promotes Weight Loss and Helps You Maintain a Healthy Body Weight: According to a national survey, people who regularly consumed hummus were 53% less likely to be obese. They also were observed to have a lower BMI.
7. Soybeans
Healthy yet tasty source of antioxidants and phytonutrients.
Health Benefits:
- Vitamins and Minerals: Contains molybdenum, Vitamin K1(important role in blood clotting), folate (important during pregnancy), copper (for heart health), manganese, phosphorus and thiamine (Vitamin B1)
- Bone health: Reduces the risk of osteoporosis (more prevalent in women). Osteoporosis is increased risk of fractures due to reduced bone density.
- Very High Protein: Goes without saying, soybeans is one of the most protein rich plant based foods. Get your daily protein dose from it.
List of foods to include in your diet after you break the fast.
8. Papaya
You are free to hog right after your time is up and usually you manage to eat a huge meal (which is absolutely normal). Now what do you do about the bloating and lethargy that follows? Have a bowl of ripe papaya. This exotic fruit possesses papain, a unique enzyme that works on proteins by breaking them down. The fruit is a medal winner in helping with digestion and tackling the bloating problem which is very common.
9. Nuts
For those who want to go slow with the breaking of fast, various kinds (almond, walnut, ground nut) of nuts can be an easy option. Not only are they highly nutritious but also ready to eat. It’s difficult to prepare your meal while your stomach is literally growling. So while you cook, pop a handful of nuts.
In conclusion, for an overall lifestyle makeover, change the basic ingredient of your meals, the cooking oil. Switch to Ghee. It is natural, anti-inflammatory, contains heart-healthy fats and a nutritional powerhouse.
