Indian Diet Plan for Intermittent Fasting and Diabetes Type 2 (16/8 Benefits and Risk)
Diabetes is one of the most pressing health issues that the world is facing today. It is a progressive disease which requires extremely expensive treatment. Diabetes is intricately related to various lifestyle factors and diet such as lack of physical activity and consumption of added sugars. It is difficult to find an effective and inexpensive treatment for diabetes. This Indian Diet Plan for Intermittent Fasting and Diabetes Type 2 can be your way to a better and healthier life. We will also be discussing fasting 16/8 Benefits and Risks involved in diabetes.
What is the meaning of Intermittent fasting?
Intermittent fasting has acquired a lot of attention for not just weight loss but also for some deadly diseases which severely disturb the quality of life of millions of people. This type of fasting requires you to eat for a specific period of time and then fast during the latter half of the day.
Most of the people follow this plan by eating during the day time and then fasting during night time. The intermittent fasting period can be for twelve hours, fourteen hours or sixteen hours. It entirely depends on what suits your body.
According to lifestyle coach Luke Coutinho, this type of eating pattern can have a magical effect on the whole body. He also added that this kind of fasting plan has the power to reverse type-2 diabetes.
Intermittent fasting and Diabetes Type 2:
- In Type 2 diabetes, the cells are insulin resistant as the cells are filled with glucose.
- The intermittent fasting diet can burn extra sugar which makes the cells receptive to insulin again.
- It is important to cut down unhealthy refined carbohydrates such as white bread, rice, and flour.
- Consume healthy fats like nuts, olive oil, and avocados.
- Prolonged fasting results in the depletion of glucose stores and then the body begins to burn fat for fuel.
Types of Intermittent Fasting diet plan:
The different types of intermittent fasting include the following.
- The 16/8 method,
- Eat-stop-eat plan, (24 hours fasting 2 times a week),
- The 5:2 diet(Eating regular for 5 days a week and follow 500 calories for 2 days a week),
- Warrior diet,
- OMAD diet plan (One meal a day)
- Spontaneous meal skipping and
- Alternate- day fasting.
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Benefits of Intermittent Fasting in Diabetes (16/8 benefits):
Regular fasting can help you overcome insulin resistance and get away from taking diabetes medications. Some of the ways by which intermittent fasting can help reverse diabetes are-
- Increase insulin receptivity.
- It helps to lower the levels of blood sugar.
- It stimulates your pancreas to make more insulin.
- Brings about a positive change in the HBA1C levels and body fat.
- It helps to increase your metabolism.
- It helps in weight loss.
Diabetes can often be reversed by simply losing weight. Intermittent fasting has helped people lose 3 to 8% of their body weight in a period of 3 to 24 weeks. Learn More Intermittent Fasting Diet Plan for weight loss.
Risk of following Intermittent fasting in diabetes:
Although Intermittent fasting is gaining a lot of attention especially in the diabetic community, It involves certain risks.
- Risks of landing in Hyperglycemia during the eating window.
- Risks of Landing in Hypoglycemia during the Fasting phase.
- Feeling of weakness, tiredness, and Blackouts in severe cases.
Indian Diet Plan for Intermittent Fasting and Diabetes Type 2:
Let us take a look at a sample 16/8 diet plan or type 2 diabetes. It requires you to eat during the 8 hours period and fast for the remaining 16 hour period.
16/8 Intermittent diet plan for diabetes:
Fasting Phase – 7 pm of the previous night till at 11 am of the next day.
Eating Phase – 11 am to 7 pm
|11 am||Break Your Fast with
1 Glass green smoothie (Combination of 1 cup spinach, 1 avocado, little bottle gourd + 1 tsp chia seeds )
1 cup of Green Mung Salad (recipe)
1 cup of Simple Greek salad. (recipe)
|1 pm||2 ragi rotis /Jowar / Whole wheat rotis
1 cup mixed vegetable dal Or Chicken Curry Or Fish Curry
cucumber and tomato sliced salad Or Balsamic Tuna salad (Recipe)
1 cup palak Paneer sabji Or Bottle gourd sabji OR Red Pumpkin
|3 pm||1 cup green tea Or Chamomile Tea Or Oolong tea Or Matcha Tea Or Tea Or Coffee
++ 1 cup chia pudding with chopped fruits & nuts.
Citrus fruits and chia salad (Recipe)
Boiled Chickpea salad (Recipe)
|6.30 pm||1 cup Chicken soup Or Mushroom soup (recipe) Or bone broth (Recipe) or Mix vegetable soup (Recipe)
1 bowl buckwheat khichdi with 1 cup kadhi
1 big bowl Broken wheat daliya khichadi with veggies and 1 cup curd or Kadhi
Methi roti – 2 small + 1 cup tomato vegetableMAKE SURE YOU FINISH YOUR MEAL BEFORE 7 PM.
|At all other times, you are free to have zero calorie liquids without added sugars. ( eg. Green tea, black tea, black coffee, Herbal tea, warm water with lemon drops, oolong tea, chamomile tea)|
How to manage Intermittent Fasting with Hypoglycemia and Hyperglycemia?
Diabetics need to closely monitor their blood sugar levels while following intermittent fasting meal plans. the insulin and medicine dosages need to be altered on a daily blood sugar level basis. Hence it is very important that you follow under this diet under an expert.
- Keep a check on your medication: Note down the insulin which you take before your bedtime and blood sugar level in the morning. This will help you pinpoint any specific changes that occur during this fasting period that can cause low or high blood sugar levels.
- Hyperglycemia: When you find that your blood sugar level is a little high after waking up then you can consume a reduced correction dose. This can prevent high blood sugar levels for the next several hours.
- Hypoglycemia: When you find that your blood sugar level is low then you have no choice but to have a healthy snack than to continue with fasting.
Type-1 diabetes: Tune your insulin doses and medications properly while following this type of plan.
Type-2 diabetes: it is important to have a word with your doctor prior to taking diabetes medications if you intend to do a morning fast. It is best to follow this plan under medical supervision.
Tips to follow Intermittent fasting and diabetes meal plan :
- Avoid drinking any sugar-loaded beverages or tea, coffee during the fasting period. Stick to drinking chemical- free plain water!
- Choose healthy foods for your eating phase.
- Watch for Hypoglycemia. At any point in time during the fasting period, do not try to force your body especially when you feel an intense need to have your food.
- Unlike non -diabetics, you must workout in your eating phase to avoid hypoglycemia.
- Lastly, patience is extremely important as your body will take time to adapt to fasting. So try to be consistent with your fasting plan.
Intermittent fasting is may or may not be suitable to you. As it is highly subjective. Hence it is important that you follow the plan under guidance. Be extra cautious in the initial phase. Once your body gets used to the pattern, you will start benefitting from it. But if you face too many hypo and hyperglycemic episodes or other issues, it is best to break away from this pattern. Follow a well-balanced diet chart to control your blood sugar level. Dont be disappointed. If fasting is not your cup of tea, we have a well planned balanced diet chart to help you control your blood sugar levels and correct your body weight. Learn more: 1200 calorie diabetic diet plan and 1500 calories diabetic diet plan.
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