Aanchal ChuA self-proclaimed fitness trainer, she continues to share weight loss tips and tricks on her Instagram profile. A few weeks ago, the trainer shared how he lost 20kg through intermittent fasting. Intermittent fasting refers to an eating plan that alternates periods of eating and fasting. It is known as an effective diet method for weight loss. Also read | A woman who lost 6kg and 7% body fat in 12 weeks shares her cardio routine
“Yes, intermittent fasting can help you lose weight quickly. I lost 20-25 kilos,” Anchal wrote. The fitness trainer further shared her meal plan for the week. Also read | Calorie deficit for weight loss: does it work? Know effective exercises, dos and don’ts
Monday:
Early Morning – Jeera Water
Breakfast (9am): Overnight oats
Mid-morning (12pm): Fruit
Lunch (2pm): Frankie Roll
Evening snack (5pm): Nuts and Greek yogurt
Dinner (8 p.m.): Whole wheat pasta, chickpeas, and vegetables.
Tuesday:
Early morning – warm jeera water
Breakfast (9am): Besan Chera
Morning (12pm): 1 cup of rice kanji
Lunch (2pm): Rajma Chawal and Buttermilk.
Evening snack (5pm): Nuts and Greek yogurt
Dinner (8pm): Dal Khichdi
Wednesday:
Early Morning – Jeera and Fennel Seed Water
Breakfast (9am): Bean and vegetable sandwich
Morning (12pm): Berry
Lunch (2pm): Quinoa bowl
Evening snack (5pm): Coffee and fox nuts
Dinner (8pm): Paneer mushroom sabzi, one chapati, salad, curd.
Thursday:
Early morning – jeera and ginger water
Breakfast (9am): Idli, Sambar, Coconut Chutney
Morning (12pm): 1 glass of vegetable juice
Lunch (2pm): Soya beans, paneer cutlets and mint chutney.
Evening snack (5pm): Apple and seed mix.
Dinner (8pm): Rajma Chawal and curd.
Friday:
Early Morning – Jeera Water
Breakfast (9am): Vegetable uttapam and stuffed paneer.
Mid-morning (12pm): Papaya
Lunch (2pm): Okra, dal, rice, curd.
Evening snack (5pm): Bhuna Channa
Dinner (8pm): Oania Pulao and Robia Curry
Saturday:
Early morning – mint jeera water
Breakfast (9am): Protein smoothie
Mid-morning (12pm): Soaked nuts and seeds.
Lunch (2pm): 1 Ragi Roti, Paneer Bhurji, Salad.
Evening snack (5pm): Bhuma Channa
Dinner (8pm): Kala Channa Sandwich
Sunday:
Early Morning – Jeera Water
Breakfast (9am): Oat pancakes
Morning (12pm): 1 glass of vegetable juice
Lunch (2pm): Multigrain bread and paneer.
Evening snack (5pm): 1 piece of dark chocolate
Dinner (8pm): Dalchawal
Aanchal further explained how fasting periods and lactation periods work during intermittent fasting.
fasting period: Refrain from calorie intake during the fasting period. Water, black coffee, tea, and other non-caloric beverages are usually allowed. The body relies on stored energy, such as glycogen (a type of stored glucose) and fat, for fuel. Also read | A woman who went from 76kg to 56kg shares the lessons she learned after losing 20kg: ‘Exercise alone is not enough’
feeding window: During a meal period or feeding window, you burn all your calories for the day. This is typically a shorter period of time, such as fasting for 16 hours and eating within an 8-hour window, such as 6-8 hours in a 16/8 fasting schedule. Also read | Do you want to lose 2-3 kg every month? 3 great tips from a nutritionist to lose weight faster
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your physician with any questions you may have regarding a medical condition.
