We have now heard a lot about intermittent fasting and its health advantages. Following intermittent fasting is just not comfortable for many individuals due to the variety of hours of fasting and the timings of the day. Nevertheless, there may be a substitute for intermittent fasting with the identical helpful effects. It known as reverse of intermittent fasting. What’s reverse Intermittent Fasting? (Indian Diet Plan for weight reduction ). Allow us to discover.
What’s Reverse Intermittent Fasting?
Intermittent fasting skips breakfast and has a dinner which is eaten after 16 – 18 hours of fasting. Unlike traditional intermittent fasting, reverse intermittent fasting skips dinner or moderately has an early dinner and emphasizes consuming breakfast.
Reverse intermittent fasting can be generally known as a sun cycle weight-reduction plan. It follows the natural circadian rhythm. It consists of exposure to direct sun or sunlamp together with intermittent fasting.
Reverse intermittent fasting doesn’t count calories or restrict food. As an alternative, it emphasizes timings and eating patterns to burn more fat. It relies on the indisputable fact that digestive genes are very lively within the morning. Hence this science is in sync with Ayurveda.
What’s Circadian Rhythm?
This follows the straightforward rule of following the body’s own circadian rhythm or its own body clock. Each cell has a correct time at which it activates and turns off. Because the sun rises the body cells activate. They need energy and fuel. Whereas, when the sun sets, the body’s digestive process slows down and desires a break. That is the time when the body focuses on repairing and rejuvenation of the body cells.
Late-night binging can decelerate your digestion, increase acid reflux disease, and in addition results in indigestion. When this is sustained for a very long time, it might invite larger health issues like insulin resistance, and fat deposition in addition to diabetes. Once the sun is up within the sky, the body cells activate and are more lively, thus eating food within the morning ensures complete digestion with negligible health issues.
Steps to follow Reverse Intermittent Fasting
- Determine an acceptable eating window between 6 to 10 hours
- 3 most important meals i.e breakfast, lunch and dinner are included
- There must be 13 hours fast between dinner and breakfast
- Eat your last meal of the day before 6 pm
- Twice every week fast for at least 15 to 16 hours, by consuming dinner much before 6 pm
Eating and lifestyle pattern to follow in Reverse Intermittent Fasting
- Drink bulletproof coffee and eat a protein-rich breakfast inside half-hour of waking up
- Eat Dinner before 6 pm
- Include number of seasonal fruit and veggies
- Get maximum light or sun exposure through the daytime
- Adjust your sleep schedule between 9 pm to 11 pm and get up time between 5.30 to 7 am
- Expose yourself to early morning sun for at least 5 to 10 minutes every day before 10 am
Advantages of Reverse Intermittent Fasting
- Controls blood sugars, especially fasting blood sugars
- Maintains normal blood pressure
- Aids in weight reduction
- Maintains hormonal balance
- Corrects the sleep schedule
- Reduces stress-related free radicals within the body
- Exposure to the sun helps in maintaining vitamin D and calcium balance
Foods to incorporate in Reverse Intermittent Fasting
Eat complex carbohydrates with moderate to low GI to take care of blood glucose levels. Include loads of fiber within the weight-reduction plan which lets you remain full for an extended time frame. More fiber means more chewing, which provides you more satiety and also you, devour fewer calories. Include whole grain cereals, millets, whole fruit and veggies, bran, oats, and quinoa.
Protein-rich foods assist in early satiation, increase metabolism, aid in weight reduction, prevent overeating, and result in fat loss. Start your day with a protein-rich breakfast to kick-start your metabolism. Based on circadian rhythm, proteins are higher digested through the daytime. Include dals, pulses, dairy products, eggs, lean meats, soy, and nuts.
Fats are crucial for lubrication and insulation of the body. Good-quality fats help to scale back oxidative stress within the body. Omega 3 fatty acid reduces inflammation, reduces stress, and boosts immunity. Include omega-3-rich fish, olive oil, walnuts, flaxseeds, and chia seeds. Eat groundnut oil, rice bran oil, or canola oil for cooking.
Vitamins and minerals are crucial for correct body functioning. They assist to scale back inflammation, reduce stress and boost immunity. Eat whole fruit and veggies that provide the vast majority of the required vitamins and minerals. Eat a minimum of 5 to six servings of fruit and veggies.
Fluid intake is as vital as food. Eat enough liquids to stop dehydration. Through the fasting period, you possibly can freely devour water, infused water, or zero-calorie liquids like a vegetable stalks or chicken stalks.
Foods to avoid in Reverse Intermittent Fasting
- Deep fried: Deep-fried foods might sound a greater option that may keep you full for an extended time, but that increases the load. Avoid junk, creamy gravies, white sauce, and mayonnaise.
- Sugary foods: Sugary foods make you’re feeling hungry very quickly. It results in high sugars, weight gain, and cardiac problems. Avoid desserts, bakery products, sweets, chocolates, sugary beverages, and table sugar.
- Canned foods: Canned foods are high in preservatives, sugar, and salt. All result in weight gain. Avoid canned beans, fruits or every other products.
- Alcohol: Alcohol hinders with the traditional functioning of the body. It affects the liver, kidney and muscles. Alcohol promotes weight gain, increases sugar, and affects cardiac function.
Reverse Intermittent Fasting (Indian Diet Plan for weight reduction )
Sample Diet Chart for Reverse Intermittent Fasting
Empty stomach (7.00 am): Bullet coffee (No sugar).
Breakfast (7.30 am): 3 small Moong dal chillas with green chutney and 1 cup curd + 1 Fruit (100 – 150 gms).
Mid-morning (10.00 am): 1 boiled egg or 40 gms Paneer + ¼ cup Nuts (Almonds, walnuts, dried fig, date, black resin).
Lunch (12.30 pm): 1 cup Green salad + 2 Phulka (Multigrain atta) + 1 cup Vegetable + 1 cup Dal or Sprouts or Pulse + 1 cud curd or 100 gms chicken or fish.
Mid-afternoon (3.30 pm): 1 cup of green Tea.
Dinner (5.00 – 5.30 pm): 1 cup Spinach broccoli Soup + 1 cup Dal khichdi + 1 cup Vegetable + 40 gms Paneer or tofu or 1 cup curd.
End note:
Following a natural body, cycle enhances the effect of reverse intermittent fasting and provides good results. At all times remember to seek the advice of professionals before following any of the diets to make sure the proper method is followed. Reverse intermittent fasting is just not only easy but in addition a really healthy technique to reduce weight.