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.
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.
The different types of intermittent fasting include the following.
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-
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.
Although Intermittent fasting is gaining a lot of attention especially in the diabetic community, It involves certain risks.
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 ) OR 1 cup of Green Mung Salad (recipe) OR 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. OR Citrus fruits and chia salad (Recipe) OR 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 OR 1 big bowl Broken wheat daliya khichadi with veggies and 1 cup curd or Kadhi OR 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) | |
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.
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.
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.
You can also Subscribe to our Youtube channel to watch diabetes and health-related videos. Hope this article on Indian Diet Plan for Intermittent Fasting and Diabetes Type 2 (16/8 Benefits and Risk). Be of help to you. If you have any questions, please comment below . and we will try to help you.
This post was Last Updated on September 12, 2019
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Hi, it was by chance I got to see your channel. Very happy. I am diabetic 65 years. Isaw about the intermittent fasting through some other channel. I was going through internet and got to know about the intermittent fasting. But still I had some queries and I was searching for someone to give some advice on Indian food. Do you have anything in south Indian food in low carb high fat diet recepi please. Thank you very much.
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Hi, I am Vasantha n 47 year old. Diabetic patient, I would like to take intermittent fasting 16/8.
Please advice.
Thanks
dear mam, you can use the diet pla mentioned above in the video ..
I am a diabetic patient and I am using medication, I have correct weight. While doing intermittent fasting it is necessary to take medication.
yes initially start this with medications , and keep a record of every week . if the sugar levels come down , meet your doctor and get your dosage reduced. its not good to completely stop the medicines suddenly. it should be gradual.
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