More often than not, people emphasize a lot of exercises and heavy workouts to lose weight, which is one way to lose weight. However, exercising alone cannot help you lose weight. Some people even follow strict diets, fasting techniques, and regimes to lose weight. All of these do not guarantee the right weight loss.

Believe it or not, what you eat significantly impacts your body weight. Hence, it is critical to always take the right food along with your exercises, especially Healthy Breakfast Foods.  So, in this post, we will share some of the best breakfasts for weight loss.

Take a look…

1. Spinach Omelet

At number 1, we have Spinach Omelet. Loaded with healthy nutrients, this is one of the best breakfasts for energy and weight loss. It provides you with a multitude of nutrients. Eggs are an excellent source of protein, and spinach is an excellent source of a variety of vitamins and minerals that are necessary for human health, such as Vitamin A, C, and K. Aside from that it also contains iron, folate, and potassium. As part of a well-balanced diet, starting the day with eggs and spinach omelette can help you fulfil the daily nutrient recommendations while also providing a number of health benefits. The coolest thing about this breakfast recipe is that it takes just ten minutes to prepare.

2. Oatmeal

Oatmeal is one of the best breakfasts for weight loss. Aside from aiding in weight loss, oats and oatmeals provide numerous other health benefits. These include weight loss, decreased blood sugar levels, and a decreased risk of cardiovascular disease.

Oatmeal, whether steel-cut or rolled, quick-cooking or instant, is healthy breakfast food for people over 40. Rich in fiber, oats enhance satiety, reduce insulin sensitivity, and improve intestinal health. Avoid taking your oatmeal with sugar when you’re on a weight loss journey. Rather than using sugar, you can use a healthier sweetener like honey, maple syrup, or agave nectar.

3. Veg Wrap

A wrap is a wonderful way to incorporate all of your preferred veggies, cheeses, and beans into one delectable tortilla. This is an excellent and a very healthy breakfast alternative for those busy mornings. In addition to that, this is a simple way to kick start your day with a nutrient loaded breakfast recipe.

4. Smoothies

Smoothies are easiest to make and digest. The best thing is that you can make a smoothie of any of your favorite ingredients, such as apples, nuts, spinach, and so on. Aside from weight loss, smoothies also boost digestion and improve immunity.

5. Black Beans

Black beans make for excellent weight loss breakfast recipes. Beans are filled with soluble fiber, a potent fat-fighting agent, which will not only keep you full for longer but will also help you lose weight. You can consume just black beans or prepare an omelette with black beans, salsa, and non-dairy cheese to make your morning extra delicious.

6. Avocado Sandwich

Avocados are one of the healthiest breakfast foods for weight loss. Each serving of avocado contains over 20 vitamins and minerals, including oleic fatty acids, which aid in weight loss. Additionally, avocados are a wonderful source of fiber and fat. You can make a delicious sandwich using this delicious fruit. Having an Avocado sandwich in the morning will keep you full for hours.

7. Quinoa and Chia Porridge

Both quinoa and chia are rich in protein and calories. They’re abundant in iron, magnesium, potassium, and fiber. The best thing about this porridge is that it is easy to cook. All you have to do is to place quinoa, milk, chia seeds, spices, and salt in a saucepan and cook over medium heat for around 5 minutes, or until the majority of the milk has been absorbed.

Serve oatmeal topped with walnuts, fruit, a drizzle of maple syrup, and additional cinnamon for that extra flavor!

8. Veg Sandwich

A veg sandwich is yet another best breakfast for weight loss. A healthy sandwich containing complex carbohydrates, healthy fats, fibre-packed vegetables, and lean protein will make for a satiating breakfast recipe that will keep you fuller for longer. Add all your favorite veggies to your morning sandwich for a perfect taste.

Note: Use only brown bread or multigrain bread for a healthy and filling breakfast recipe for weight loss.

9. Overnight Soaked Rolled Oats with Chia Seeds

Overnight-soaked rolled oats with chia seeds are one of the simplest meals, in addition to being inexpensive, tasty, and healthful. A bowl of overnight soaked oats has approximately 17 grams of protein and about 7 grams of heart-healthy fiber. This will assist in maintaining proper sugar levels and keep you feeling full between meals.

10. Stuffed Sweet Potatoes with Egg Scramble

Last but not least, scramble eggs with sweet potatoes also make for very healthy breakfast foods. Both eggs and sweet potatoes are versatile and aid in weight loss. Eggs are an excellent source of high-quality protein, as well as a number of vitamins and minerals, and they go well with any healthy eating plan. Although sweet potatoes are a wonderful source of beta-carotene, vitamin C, and potassium, the most important nutrient in sweet potatoes is potassium. In addition, they also provide a wide variety of other vitamins and minerals needed for healthy weight loss.

Wrapping up…

So there you have it: the top 10 breakfast recipes for weight loss over 40, curated with insights from the best nutritionists in India. All of these recipes are not only healthy but also designed to aid in effective weight management. Plus, they are very easy to cook, ensuring you don’t need to spend a lot of time in the kitchen preparing your breakfast.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

citrus fruit like oranges, tangerines, and grapefruit are filled with soluble fiber, making them an amazing desire while the weight-reduction plan for satiety and their low glycemic effect. Choosing fiber-wealthy meals like citrus can also provide a few exweight lossless perks in terms of sleep. 

Garlic and spices

It`s clean to stay with wholesome ingesting whilst you love the meals you are ingesting, so do not be afraid to pump up the flavor, in addition, strive for new flavors. By incorporating garlic and spices like turmeric, rosemary, cinnamon, cumin, and ginger you will save you meal fatigue, in addition to calm inflammation. 

Leafy veggies

Dieting should not go away with you feeling empty, and loading up on non-starchy greens like leafy veggies is a superb manner to feature extra meals on your plate without including much energy or carbs. Aim to get withinside the dependency of including a handful of leafy veggies like child spinach, kale, arugula, lettuces, and different veggies in your plate at maximum food, whether or not it is withinside the shape of a salad or jumbled in with different elements, or if you wants faster result have contact with best dietician in south Delhi.

Beans

High-fiber beans and legumes like black beans, military beans, chickpeas, peas, and lentils are top assets of each protein and slow-digesting carbohydrates. This aggregate gives short-time period advantages via way of means of leaving the belly complete and stopping unexpected glucose spikes and additionally seems to have long-time period weight reduction advantages. 

Yogurt

Good microorganisms play a function withinside the digestion of fiber and fatty acids. Because of this, studies indicate that one’s intestine fitness can also additionally affect how green a frame is at losing extra weight. 

Walnuts

Eating an aggregate of fiber, protein, and wholesome fats in food and snacks is a game-changer while weight-reduction plan due to the satiety this mixture provides. And tree nuts like walnuts, almonds, and pistachios have perfect stability of all 3 nutrients, which include a few anti-inflammatory omega-three fats. 

Berries

Berries like strawberries and blueberries are several satisfactory fruit selections when looking to lose weight, considering the fact that they may be low in energy and excessive in filling fiber.

Cauliflower or broccoli “rice” 

While complete grains like brown rice and complete-wheat pasta have lots of advantages in terms of weight reduction, swapping out carb-wealthy meals like pasta and rice for riced cauliflower or broccoli can assist reduce energy and carbs and additionally assist soothe inflammation.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

 Dietitians are the meal experts. No one is aware of meals like they do. At a minimum, dietitians should maintain a diploma in nutrients from an authorized university, have finished a supervised exercise program, and feature surpassed a countrywide exam administered through the Commission on Dietetic Registration. Additionally, the best dietician in Delhi for weight loss is required to persevere with expert training so that they will live updated on the contemporary nutrients evidence.

2. Professional and Science-Based 

According, dietitians are anticipated to exercise dietetics primarily based totally on clinical concepts and cutting-edge records; gift substantiated records, and interpret debatable records without non-public bias 

3. Food Facts 

Major adjustments in how meals are grown, processed, cooked, served, and advertised have created mass confusion surrounding meals. Further complicating the manner we pick out and devour meals are fad diets and incorrect information furnished by unqualified individuals. 

 Dietitians are capable of demystifying meals and consumption by presenting correct records of approximately nutrients, calories, serving sizes, meals groups, labels, advertising tactics, meals ingredients, allergies, interactions, and more. 

4. Personalized Nutrition 

Because anyone is a unique character, there isn’t one nutrient plan with the purpose of paintings for everyone. Age, height, weight, and gender are only a few elements that decide your nutrient needs. Other non-public elements including bodily activity, unique needs, own circle of relative’s fitness records, and gift fitness situations require additional specialization. 

5. Problem Solving 

Dietitians now no longer best recollect the bodily elements surrounding meals, additionally they paintings with non-public and emotional elements. If you discover that consuming wholesome is tough to paint into your way of life due to sure street blocks, a dietitian can paint with you to discover answers to troubles and barriers. Additionally, they could offer tips, hints, and sources which could help any character in attaining their complete potential. 

6. Motivation 

Besides giving nutrients records and advice, dietitians additionally offer motivation, aid, and responsibility to their clients. Because consuming is so non-public and frequently calls for conduct change, it`s useful to have a relied on and inventive fitness expert to speak with to help you celebrate, clear up, and/or regulate any of the numerous matters that can arise in the course of your adventure to attaining your fitness goals.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

Considering there can be a lot they would love to speak to you approximately, it`s beneficial in case you bear in mind what it’s miles you would love to research or communicate approximately at your preliminary seek advice from. 

1– What you’re aid after:

• For a one-off seek advice for education/recommendation only
• For a few ongoing aids, which includes setting a few dreams and paintings toward developing new habits

2–What sort of adjustments do you want to make :

• Are you hoping for a food regimen overhaul to kick-begin a brand new technique on your consumption habits
• Would you choose small adjustments first of all which might be sensible so that it will enforce and contain into your everyday habits?
• Are you ONLY inquisitive about discussing your food regimen/meals OR could you want a holistic technique out of your dietitian e.g. how different way of life factors (e.g. stress, terrible sleep) can be impacting your state of affairs and what to do?

3–What types of matters would you want to speak to your dietitian approximately?

•  Some examples include:
• Specific recommendation for a fitness condition
• Eating much less processed ingredients and greater whole / herbal ingredients
• Glycaemic Index
• How the hormone insulin impacts weight management
• Improving the stability of carbohydrates, proteins and fats
• Eating greater plant ingredients / much less animal ingredients
• Eating greater veggies or plant foods
• Anti-inflammatory food regimen
• Antioxidants for fitness
• Meal ideas
• Snack ideas
• Cutting down on alcohol
• Cutting down on sweetened drinks
• How a great an excessive amount of caffeine for your results you can visit: best dietician in Delhi for weight loss.
• How to interpret labels and statistics on meals packaging
• Learning the way to higher concentrate to my body`s starvation and fullness signals
• Managing non-hungry consuming habits (e.g. for boredom, emotions, different reasons)
• Managing starvation or meals cravings

If you’ve got a complex fitness record it is able to be beneficial to make you aware of a number of the crucial components which may also assist store a while on your consultation. Some human beings discover it beneficial to maintain a meals diary earlier than your consultation. 

Read more : Ayurvedic Diet Tips to Keep you Warm this Winter

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

The avenue to higher fitness

Here is essential information approximately dropping weight. The first is weight. The 2nd is the frame mass index.BMI is based definitely on your weight and height. Doctors do not forget BMI because it is a nice indicator of a fitness threat. The clinical terms “overweight” and “obesity” are primarily based totally on the BMI scale. A BMI of 25-30 is taken into consideration overweight. You can visit the best dietician in Delhi for weight loss. The better your BMI, the better your threat of weight-associated diseases. These recognize kind 2 diabetes and coronary heart disease. BMI charts are equal for each grownup adult male and female. There are separate tables for boys and ladies beneath the age of 20

Nutrition 

 Eat less energy than your frame typically makes use of to lose weight. Calories come from what you consume and drink. Some ingredients incorporate extra energy than others. For example, ingredients excessive in fats and sugar also are excessive in energy. Some ingredients are made up of “empty energy.” They upload quite a few energy in your food regimen without 

 Exercise 

Both adults and youngsters want everyday bodily activity. This is important for losing weight and staying healthy. Here’s how to increase your activity and burn calories. 

• Add 10 minutes a day to your current workout. 
• Use the stairs instead of the elevator. Park further than your car or walk to your destination.
• Do more chores like dusting, vacuuming or weeding.  
• Exercise while watching TV at home.

Lifestyle 

Changes in your diet and exercise may require you to make changes to your schedule. This could mean waking up early to exercise or packing your lunch so you don’t have to eat fast food. Along with diet and exercise, other lifestyle changes are also necessary. Getting sufficient sleep permits you to lose weight. Sleep affects hormones in the body. These include hormones that tell your body whether you.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

• Consume Unprocessed and Fresh Food every day: Eat legumes, fruits, and fresh vegetable daily also take essential grams and pulses in your diet as suggested by your doctor or dietician, eat 2 servings of any fruit which you like but preferably have vitamin c if you can, because it is healthy enough to catalyse the process of covid recovery. 

• Plenty of Water Every Day: Water is a transporter of mineral and good elements in your body that you get from food and organic intake, have at least 10-12 glasses of water every day while you are treating for covid and you can also have this quantity of water for a healthy body as well. There is no such hard and fast rule for drinking water, until and unless you have some special medical condition.

• Know the Limit of Oil and Fat Consuming: adamantly have good fats and oils to recuperate back your situation, have unsaturated fats which are available in fish if you are a non-vegetarian, other than that eat avocado, nuts, olive oil, soy, and sunflower oils. These types of foods consist of limited and good quality fats and oils that can help you in improving from the corona.  

• Limit Your Salts and Sugar: Technically speaking, the use of salt and sugar is not considered very healthy, but taking in a limited amount will not harm especially in the time of your illness. Limit your daily salt intake by, 5 grams a day, and try using iodized salt.

• Sidestep Your Fast-Food Munching: your body is already infected with covid and is not prepared to take hardcore food like burgess, fries, and junk food. Eating out can increase the risk of Covid and other contaminations, but eating home-cooked food will keep you healthy and prepared to fight with Corona Virus.

 Ask about your health from Tapasya Mundhra, she is a synonym for healthcare and management of your routine. Under the expert guidance of Tapasya Mundhra and team, you can get personalized counselling sessions for your diet when you are covid affected or you can generally consult for world-class unique acupuncture activities and diet programs, that can benefit you in many aspects of health and aptness. Cater to their services, and find an extraordinary yet competitive change in your lifestyle. 

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

• Veggies for Breakfast – Green veggies like spinach, kale, green leafy veggies, smoothies, berries, and yoghurt are some nutritious options to start your day with. You can make a salad bowl or prepare a green smoothie. It’s a great way to start your day.

• Start your day with a Protein-based breakfast – Being the first meal of the day, your breakfast must be healthy. It should provide you with energy and also prevent you from snacking unhealthy. Eggs, overnight oats with some dry fruits and seeds, greek yoghurt with some fun topping, are all amazing protein-rich breakfast ideas.

• Hydration – The importance of water can never be avoided and doesn’t need an explanation, no more! We all are well aware of what lack of water can do to your body, to the skin, so why go the dehydration path. Start your day with a glass of water, before breakfast. Post breakfast, fill up your water bottle, or have a jug of water kept close to your reach so you are reminded of drinking water, all through the day. You can also use water reminder apps that tell you when it is time for you to drink water. 

• Meal prepping and planning – Tired and hungry in the morning? You may lack the zeal to invest time and effort into thinking about what to cook today! So, be sure to plan ahead of your time. Planning ahead of time avoids last-minute hassles. Your journey to becoming and adopting healthy habits requires planning and deciding ahead of time. 

• Regular Exercise – One can’t stress enough the importance of physical activity. However, the sedentary lifestyle has made most of us couch potatoes and too lazy to invest our time and energy in physical activities and exercises. If working out seems like too much work, try starting with brisk walking. Set your body and your mind for regular exercises gradually. 

While we understand that you have already planned your day! Your today’s work, to-do tasks for the day, and are feeling occupied, you must understand that amidst the busy schedule, it is important to take some time out and take a break, have your lunch, take a stroll, and wherever possible incorporate the fitness goals. 

Your health is the biggest asset you have, if you don’t maintain it all the other things in your life will come crumbling down on you. If you are unsure of what to eat, what to avoid, or have a particular health goal that you wish to discuss with an expert, then you can contact me. I’m your wellness coach and dietician friend that can guide you towards a healthy lifestyle.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

Intermittent fasting can be difficult for many people, especially those with disordered eating style, because it needs an eating regime, which could be difficult for them to follow. But the good news is that you can follow this regime in different ways, and we are going to introduce 6 patterns of Intermittent fasting, based on your needs, fat and weight loss, or let’s call it an eating regime. You can choose the time frame if you can’t control your eating habits at general hours, and you can try this out. This is why these are the popular methods of fasting for beginners.

What are the 6 patterns for Intermittent fasting for beginners?

• 16:8 Diet Lifestyle: This 16:8 diet lifestyle follows the 16:8 hours of fasting to eating schedule. You are generally required to fast for 16 hours and eat for only 8 hours. This dietary lifestyle can mean that you need not to eat after dinner, and skip breakfast generally. You can eat between 2PM to 10 PM, and the rest will be the fasting hours. This method has been linked with shedding modest amounts of weight, but can’t be said the same in losing excess weight scenarios. Though, this eating schedule can lead to your appetite control, as you can feel less hungry than people who eat normally.

• 5:2 Diet Lifestyle: This 5:2 Lifestyle means that you can eat generously for 5 days a week, but cut to 20 percent of calorie intake for the rest two days of the week. This can promise no to less weight loss, as has been seen from people following this diet schedule. But, again, you can follow this diet and see the changes in yourself.

• Alternate Day Fasting Lifestyle: This alternate day eating schedule means eating one day generously, while taking zero to no calories every second day. It has been linked to weight loss in a few cases, but no weight shed in some studies. Well, you can try this out and see the results and determination in yourself.

• Eat-Stop-Eat Diet Lifestyle: This dietary lifestyle needs you to take full fasting once or twice a week, which we already tell you could be pretty difficult. But if you persist on taking no diet two days a week, it is resulting in weight loss and shedding.

• 14:10 Diet Lifestyle: This dietary lifestyle is similar to the 16:8 one, but it’s generous in the amount of eating hours. It needs you to eat 10 hours, and fast for the rest 14. Though, it is no different from the general eating schedule, and could be easily stuck to. We recommend you to try this in the beginning and see if you can upgrade.

• Warrior Diet LIfestyle: This diet requires you to eat raw fruits and vegetables in the daytime, while taking one huge meal in the nighttime. This one seems interesting and practical, and so would be performed easily. This dietary lifestyle could lead to weight loss like other ones. 

So take the different dietary lifestyle tests, and see where you can perform and what suits you best, and then include that in your regime.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

How To Celebrate Every day as an International Day of Happiness?

• Focus On Positive Thoughts – The most important decision you will make this day – and every other day – is how you are going to feel. The only thing you can really control in life with any amount of certainty is yourself.  You cannot control your spouse, children, coworkers, just about any other living person on earth, or even the dog. Sometimes we don’t even really control ourselves very well, but for gaining happiness we must focus on positive thoughts.

• Eat Healthy And Exercise Daily – Do you know that our eating habit and exercise is directly related to our thoughts? A healthy mind stays in a healthy body and this means we must eat nutritious food and exercise regularly to stay healthy, fit, and happy.

• Meditation – So why not exercise your power to make decisions and meditate daily to be happy today? Everyday half an hour of meditation works wonder suppose if your spouse wakes up cranky today don’t let that change your happy outlook. Give them their space to be cranky because that is what they have chosen for their day. Respect their choice but don’t let it change yours. Just let them go about their cranky morning and you get on with your happy day. Decide to be happy today. Just because you have a stressful job, cranky infant, or high-strung boss does not mean you don’t have the ultimate power to determine what you want for yourself today. Don’t lose your power to decide just close your eyes and meditate. Follow breathing exercises, with deep inhale and deep exhale this works wonders in releasing negative thoughts or blocked thoughts. Just follow meditation and enjoy your day.

• Happiness Is A Choice – Always remember happiness is a choice.  Taking the incredible choice to be happy is important for starting a happy day and don’t let anyone or anything get in your way. If you feel the power of your choice slipping away take a few minutes for yourself to regroup. Simply find a place to be alone, take a deep breath, and remember you have this under control because it is up to you and you have made a decision. How you feel today is your choice. This is your day and always remember your choice. 

• Be Kind And Help Others – You are a greater help to others if you have a calm and peaceful demeanor about yourself. You will feel calmer and more peaceful if you do not take other’s comments or judgments personally and simply decide on helping and forgiving others. 

• Thank You – The biggest gesture of happiness. the more you are thankful to God and the universe the more happiness you will attract to your life. No matter whatever situation you are feeling thanking others will always minimize your hurts and pain. Moreover, you will keep yourself away from negative emotions like jealousy, anger, and greediness.

We must celebrate every day as an international happy day by keeping the above grounds in our minds. Tapasya Mundhra is a famous dietician in Delhi and you can visit her to tell her what challenges do you face that make it difficult for you to maintain your happiness throughout your day? For more info about the happiness program and other nutrition diets and regimes, you can visit her site TapasyaMundhra.com and can follow her regularly.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/

What is Intermittent Fasting? Intermittent refers to fasting; not eating anything and only drinking water for at least 24 hours. As unbelievable as this may seem, intermittent fasting has been very successful for many people in helping them to lose weight and feel better in general. 

You follow a dietary plan for a short period and then continue a regular eating diet just after finishing the fast. The most popular way of fasting involves fasting for a period of 16 hours, two times a week. There are people who even fast for one complete day, 24-hour fasting, but it should only be tried if you are of regular fasting.

Intermittent fasting is the fastest and efficient way to lose body-fat. But how do you go about it?

• Not Too Long Or Too Short Fast Length – An ideal fast length for weight-loss or other health benefits must be performed for 16 and 24 hours depending on age, experience, and other relevant factors. Any less than this won’t really give you the results and any longer than this is simply unnecessary to adapt to.

• Stay Hydrated – Intermittent fasting will also help to cleanse your system and let your body work more efficiently throughout the day.

• The 5:2 Approach – With this regime, you will fast two days a week with 600-900 calories intake between 2 to 7 pm. The other 5 days of the week, you can enjoy your planned nutrition diet. 

• Once A Week Full Day Fast – A full day fast can be a little uncomfortable but the best way to detox your body through water intake. 

• Break It With Healthy Diet – Try to break the fast the following morning with a nutrient-dense breakfast to enjoy the intermittent fasting benefits.

Who Should Not Do Intermittent Fasting?

• Women getting pregnant, are pregnant, or are breastfeeding.
• Malnourished or underweight.
• Children under 18 years 
• People who have gout or gastroesophageal reflux disease.
• Diabetic Patient
• Those who are taking other medications 

Benefits of Intermittent Fasting 

• It Is Easy To Cut Calories – On the basic level losing weight is all about taking in fewer calories you burn. So, for example, if you have worked out that to lose weight you need to consume no more than 1500 calories a day over the course of a week you are eating approximately 10500 calories. Now to achieve this normally you have to be aware of everything you eat and the quantity you consume. However, by doing 2 fasts per week, you can be confident that as long as you don’t go too crazy on the non-fast days the calorie deficit you need to create is met without too much difficulty.

• It Is Easy To Follow – With intermittent fasting one of the biggest benefits is its simple routine. Before starting this fasting, we usually follow the six meals a day approach. Fasting a week plus eating healthy is the best way to lose or maintain weight. This works well in our lifestyle and because of this, we will be able to follow this plan without any hassle or hectic routine.

• It Is Easy To Stick With – One of the biggest problems for most people is sticking with a diet for long enough to get the results they want. The main reason is that the diet is too restrictive. Another big benefit of intermittent fasting is that on the days when you are not fasting you can eat anything without having to stress about it. 

• Better Sleep – A hydrated and relaxed body leads to better sleep than a dehydrated tired body. Following this ritual, you can sleep easily and happily.

• Enhances Heart Health – In addition, intermittent fasting has been shown to improve blood pressure and heart health due to a healthy diet and pattern.

• Boosts Brain Power – Multiple studies demonstrated fasting has many neurologic benefits and generates new brain cells. 

• Increases Metabolism – Intermittent fasting raises metabolism leading to ultimate fat loss.

How To Prepare For Intermittent Fasting? If anyone is thinking about starting intermittent fasting firstly follow a low carb and healthy diet routine and you can also consult a good dietician for the right diet plan according to your body. 

Tapasya Mundhra is one of the famous dieticians in Delhi and can help you with a weight loss program.  For more info consult her today.

Tapasya Mundhra

Tapasya Mundhra is a Clinical Dietitian and Wellness Consultant based in Newark, USA, specializing in Nutrition for Weight Loss, Detox Diets, and Stress Management. With over 13 years of experience, she helps clients optimize their physical and mental well-being through personalized diet plans, moderate workouts, and holistic health strategies. Trusted by countless clients, she is dedicated to achieving sustainable health goals.

www.tapasyamundhra.com/