Intermittent fasting has become a popular strategy for those looking to lose weight or improve their overall health. This method alternates between fasting periods and eating windows, often in routines such as 16:8 or 14:10. Fitness trainer Sunil Shetty, a specialist in fat loss and fitness, recently shared practical diet tips to support those practicing intermittent fasting. From morning beverages to balanced meals and snacks, Shetty’s recommendations focus on maintaining energy, curbing hunger, and supporting fat loss throughout the day.
Morning Routine
Sunil Shetty suggests starting the day with a simple yet effective drink: hot water infused with cinnamon. After waiting about 30 minutes, he recommends drinking black coffee with one teaspoon of ghee. This combination, according to Shetty, is ideal for curbing hunger and aiding in skipping breakfast—a common practice for those following intermittent fasting.
He further explains that black coffee with ghee offers more than just a morning energy boost; it helps support fat loss by providing healthy fats and aiding in appetite control. Additionally, he emphasizes the benefits of infusing morning water with ingredients such as fenugreek seeds, ginger, or Shilajit, depending on individual health goals and preferences.
For those adopting intermittent fasting, Shetty suggests using common eating windows like 16:8 or 14:10. These methods involve fasting for 16 or 14 hours, respectively, while consuming food within an 8 or 10-hour period. This approach helps manage calorie intake and improve metabolic flexibility.
Lunch Recommendations
About 30 minutes before lunch, Shetty recommends consuming a plate of vegetable salad, followed by one chapati and a bowl of sabzi. To accompany this, he suggests buttermilk for added hydration and digestion support.
After the meal, Shetty advises drinking 200-350 ml of water, emphasizing the importance of staying hydrated throughout the day. He advises consuming 3-4 liters of water daily to maintain metabolism, digestion, and overall health.
Focus on Balanced Nutrition
In his diet tips, Sunil Shetty underscores the importance of incorporating fruits, vegetables, and protein into each meal for balanced nutrition. He also recommends taking a 10-12 minute walk after meals to aid digestion and help regulate blood sugar levels.
Evening Snacks
For those seeking healthy evening snacks, Shetty suggests makhana (fox nuts), peanut butter, nuts, and seasonal fruits as ideal options to keep energy levels up and curb hunger.
By following these meal and beverage guidelines, individuals can optimize their intermittent fasting routine and support their health and fitness goals effectively.
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