Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Best diet for intermittent fasting
What is Intermittent Fasting?
How It Works
Intermittent fasting meal plan is giving your body some quiet time between meals. The most common version the 16:8 method. In this method you have to fast for 16 hours and eat within 8 hours. Some people prefer the 5:2 method and in this method, they have to eat normally for five days and go light for two days. You can follow best diet for intermittent fasting.
When you are doing fast then your body burning stored fat for energy and because of that it helps in your weight loss journey as well as your energy and focus. You just need to take intermittent fasting healthy meals.
Benefits of Intermittent Fasting
It helps you to boost your digestion and sharper focus. It also helps you to control unnecessary cravings and give you real hunger which help your body to grow.
Why Diet Quality Matters during Intermittent Fasting
Intermittent fasting isn’t just about when you eat — it’s about what you eat. When you are eating after fasting then your body absorbs nutrients faster so the quality of food matters a lot. You should eat balanced meals with protein, fiber and healthy fat which helps to maintain your energy levels, support your weight management and preserve muscle. If you eat processed or sugary foods then it will spike your blood sugar levels and causing unnecessary cravings.
Foods to Eat During Your Eating Window
These are some foods to eat during intermittent fasting.
Protein-Rich Foods
Protein will help you to keeps your muscles strong and also help you stay full for longer period of time.
- Eggs
- Chicken
- Fish
- Paneer
- tofu.
High-Fiber Food
- Oats
- Lentils
- veggies
- fruits
Healthy Fat
Healthy fat will boost your energy and also support your hormones.
- Avocado
- Nuts
- seeds
Complex Carbs
These carbs will help you to keep energetic for longer period of time.
- Go for brown rice
- Quinoa
- sweet potatoes
Foods to Avoid During Eating Window
These are some foods which you should avoid during eating window.
- Sugary And Processed Foods
Cakes, biscuits, and soft drinks cause instant sugar spikes — and trust me, they’ll leave you even hungrier later. - Fried Foods
I used to think “one samosa won’t hurt.” It does. Fried food makes you sluggish and bloated — not the vibe we want. - Refined Carbs
You should avoid refined carbs because it makes you tried. White bread, pasta and maida are some examples of refined carbs.
Sample Intermittent Fasting Diet Plan (16:8 Method)
If you want to follow 16:8 plan, here’s a simple example. You can change it according to your taste or routine. These are some foods to eat during intermittent fasting. Most of the people think that what to eat while fasting and this is the answer.
Fasting Window (16 hours)
- During fasting you should stick drink water, black coffee or herbal tea with no sugar and no milk. Sometimes a pinch of pink salt in water will helps if you feel light-headed in your body.
Eating Window (8 hours)
- 12:00 PM (Lunch)
Paneer with rice with steamed veggies. - 3:00 PM (Snack)
Nuts or a bowl of curd with some berries. - 6:00 PM (Dinner)
Tofu with quinoa with stir-fried vegetables. - 7:30 PM (Optional)
A smoothie or one fruit if you still feel hungry.
This kind of intermittent fasting meal plan gives you enough nutrients and keeps you full without overeating. It’s realistic — not fancy or complicated.
Common Mistakes people make in intermittent fasting
- Eating too much once the window opens
- Not drinking enough water
- Forgetting to include protein in meals
- Ignoring tiredness or dizziness
- Copying someone else’s plan instead of finding what suits your body
Who Should Avoid Intermittent Fasting
The person who is pregnant, has diabetes or if anyone who is dealing with any healthy condition like thyroid issues then they should skip fasting until there doctor consider them to do intermittent fasting.
Additional Tips for Intermittent Fasting Success
These are If diet tips for weight loss which help to enhance your fasting.
- Stay Hydrated
You should drink water during fasting. - Don’t Overeat
You don’t need to “make up” for fasting. Eat calmly, enjoy your food, and stop when you’re full — not stuffed. - Exercise Smartly
Do exercise like walking, stretching or yoga which really well with fasting. - Listen to Your Body
If you are feeling weak during fast then you should break your fast.
No, a breastfeeding and pregnant women, individuals with diabetics and those who has chronic condition should first consult with doctor.
Something light like fruit or soup. You should break your fast with light.
Absolutely yes, because intermittent fasting help to reduce overall calorie intake that encourages slow burn of stored fat and energy.
Yes, vegetarian can easily follow intermittent fasting, and their main windows eating should be whole grains, fruits and vegetables for balanced meal to sustained energy.
During intermittent fasting our body inulin level drop allow body to use stored fat for energy for body functioning which promotes better blood circulation.
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