DIET: INTERMITTENT FASTING
THIS DIET is not just a regime, it’s a diff erent lifestyle in itself. It’s an eating pattern that consists of windows. I have a 16-hour fasting window and an eight-hour eating window. The timings however, can be changed depending on the individual’s preference. We cannot eat anything during the fasting phase, but liquids can be consumed that don’t shoot up your insulin. During the eight-hour eating window, I prefer eating raw food. I’ve also found healthy replacements to milk. I drink coconut milk almost every morning. For lunch, I have chapati and subzi made in little oil. If hunger knocks in the evening, I have a bowl of fruits or coconut juice. Dinners are light, with soup or a salad.
1. No unnecessary binge-eating
2. Lesser bloating
3. Feel more active
4. Immunity has improved
5. Chances of neuro-degenerative diseases have decreased
1. Start with a shorter window if you feel overwhelmed by the 16-hour time span
2. Begin with fasting on alternate days
3. Give your body some time and wait to witness results
4. Drink lots of water, green tea, or black coff ee during fasting phase
28, EVENT MANAGER
DIET: LOW CARB-HIGH PROTEIN
MY MORNINGS begin with a glass of water with lemon juice, followed by breakfast between 8.30am and 9am. It includes a bowl of oats or boiled dal. For lunch, I have multi-grain rotis and a vegetable curry made in minimal oil, along with curd. Evening snacks include fruits. I have my dinner by 8pm, after which I don’t consume any calories. It includes rice or boiled eggs. I generally drink my protein shake after workout. I also have cheat days, I eat junk twice a week but compensate for it by exercising more the next day. I used to be lean, a few years ago. People used to call me “size zero”. I didn’t know where to start, and nothing worked until I understood that the most important thing towards fi tness was diet. Following a regular diet and exercising saw a signifi cant change in my body. I am in better shape now.
1. Stamina has increased
2. I feel less tired
3. I am more confi dent
1. Don’t go for crash diets, their lifespan is low and weight bounces back as soon as you stop dieting
2. Stay committed
3. Don’t stop eating carbs, especially rotis, they are essential for a healthy diet
RECIPE MASALA SPROUTS
Soak moong in water until they become sprouts. Chop onion, cucumber and tomato in a bowl. In a pan, add some olive oil, add peanuts and roast until golden-brown. Add chopped veggies, salt, red chilli powder to taste. Then, add sprouts and mix well. Once mixed well, add a spoonful of honey over the mixture. Mix well again, transfer the mixture into a bowl and serve hot.
55, SENIOR RAILWAY OFFICER
DIETS: PROTEINRICH DIET, KETO DIET
I USED to have six to eight cups of tea every day earlier. I was asked to do away with it. My bed tea was replaced with a concoction of cinnamon powder, lemon, honey and water. Now, I have just half a cup of tea twice a day. Having a sweettooth meant I had to cut down on sweets, too. Rice was yet another sacrifi ce, and wheat was substituted with jau. I have fruits and nuts for breakfast, or egg whites, boiled, in the form of omelette or bhurji every alternate day. Lunch is either dal, jau khakhra, salad, buttermilk or jau roti with green veggies. In the evening, I have a fruit and half a cup of tea. Dinner comprises porridge and a fruit (usually a papaya). I have my cheat days, too. Then, there was a time when my weight won’t decrease anymore. So, I was put on Keto diet. My diet changed to food devoid of cereals, grains and pulses. All I had was egg whites, paneer and green leafy veggies. Once again, when I started losing weight, I went back to my earlier diet. Presently, I weigh around 76 kg and do not need to follow the diet anymore, but decided to continue. Diet cannot work individually, you have to add exercise to it for best results. Golf, brisk walking and a mix of fl oor exercises did it for me.
1. Don’t go for crash diets, like the keto diet for a long duration
2. Have home-cooked food in appropriate portion-sizes. Don’t starve, but cut down on consumption gradually
3. If your body responds well to a diet, make it a point to follow it