Do's and Don'ts of Intermittent Fasting
You are probably
following an Intermittent Fasting plan or are planning to begin with and maybe
that's how you landed on this blog. And if you are yet living under a rock and
don't know what IF is all about you can read my article on the basics of
IF here and avail our Healthy Tiffin
Service in Mumbai.
After writing my previous article I got quite a few questions on what should
one eat to break the IF, when should one exercise, what to avoid, etc. So,
let's begin!
What should I eat
during the fasting period?
Firstly, you should be well hydrated before
breaking your fast. You can break your fast by eating a small seasonal fruit
and some nuts. Make sure not to go crazy on the fruits and eat 3/4 whole
fruits. Post 15 to 20 mins you can eat a good breakfast which can include oats,
dairy, eggs, lean meat, salads, etc.
What should I avoid
during the whole day?
Avoid processed or packaged food and high
starchy food which just gives a spike in your insulin levels and would make you
feel more hungry as well, especially towards the end of the day.
If you have a sweet tooth, like me :P, limit
your desserts to twice a week and preferably have the desserts during
lunchtime.
When should I exercise?
Working out on an empty stomach has shown to
burn more fat than usual and if you have the energy you can workout first thing
in the morning. Else, post your first meal is also cool. Don't exercise pre or
post your last meal, since you would feel hungry post-workout and would require
a good amount of food intake to make up for it. Ideally, keep 2 meals to eat
post-workout.
What can I drink
while fasting?
Dihydrogen Monoxide is your best friend and you
should have lots of it. Apart from that, you can also have black tea, black
coffee, green tea, lime water/soda (no sugar), bone broth, or any drink which
has 0-10 calories.
Note:- Everyone is different and their needs would vary as well. The
meals that you consume should be inside your Total Daily Energy Expenditure
(TDEE).
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