All You Need To Know About Intermittent Fasting

Fasting has always been an integral part of human history. From the times of the hunter-gatherers when it was more of a compulsion than a dietary choice, fasting today has become an integral part of a healthy lifestyle. Intermittent fasting is one such practice that has become prevalent among fitness enthusiasts and individuals looking to live a healthy lifestyle.

So, what exactly is this dietary practice and how does it reap health benefits? Let us dig a little deeper and learn more about intermittent fasting, how it works, and what are some of the best methods to optimize the results of intermittent fasting.

What Is Intermittent Fasting?

A majority of dietary practices tell you what foods you should consume. Intermittent fasting moves beyond ‘What to eat?’ and addresses the ‘When to eat?’ aspect. Intermittent fasting involves either entirely or partially refraining from consuming food for a set amount of time before eating as per your regular schedule. 

Intermittent fasting is a term  used to describe time-restricted eating i.e. determining and limiting the span of time, typically for several hours each day.

Centuries of evolution had helped humans develop an ability to go hungry and survive without consuming food for hours and days as well. However, in the past few years, with the evolution of technology and the development of nightlife activities, snacking at odd hours may have become a new normal.

Research shows that late-night snacking can result in decreased efficiency in the workplace (1). Another study shows that eating at odd hours can contribute to weight gain (2). 

However, intermittent fasting can aid in reforming the dietary schedule and contribute to weight loss as well (3). Here are some of the different ways of doing intermittent fasting:

Intermittent Fasting Methods

A 12-hour fast

One of the simplest ways to fast is by following a 12-hour fast. This may include having your last meal of the day by 7:00 pm/8:00 pm and then consuming your breakfast at around 7:00 am/8:00 am. This is one of the easiest ways to maintain a 12-hour eating window and a 12-hour fasting window. 

Research shows that fasting for anywhere between 10 and 16 hours can lead your body to release fatty acids called ketones (4). This means that in absence of carbs due to lack of food, your body starts burning fat reserves instead of carbohydrates.

Since throughout the fasting period, eight out of the 12 hours of fasting could be your sleep hours, this is a perfect way for beginners to start intermittent fasting.

The 16:8 method

Another popular intermittent fasting practice is the 16:8 method where you fast for 16 hours with an eating window of eight hours. Also known as the Leangains diet, this method may be helpful for people who have tried the 12-hour fast and wish to go for an extensive fasting method.

Usually, in this method, intermittent fasting for women is for about 14 hours whereas, for men, it is about 16 hours. Under the 16:8 fast, individuals take an early dinner and follow it up by skipping breakfast the next day and consuming lunch directly after.

A study carried out on mice showcased that restricting the food consumption window to eight hours led to a reduced risk of inflammation, obesity, diabetes, and liver disease (5).

The 2-day weekly fasting 

Unlike other methods, the 5:2 fasting method does not involve refraining from eating foods on any day. Here, for five days a week, you consume foods as you normally would and for two non-consecutive days, you simply restrict calorie intake to 500-600 calories per day.

Although there is limited research carried out on the 5:2 fasting method, the studies have indicated positive results. A study carried out on overweight candidates highlighted intermittent fasting weight loss along with improved insulin sensitivity after they followed the method (6). 

What foods to consume during the fast?

It may sound ironic but you can eat some foods during fasting without refraining from receiving the benefits of fasting. If your body does not consume more than 50g of calories, it maintains the ketogenic state (7).

Here are some foods that you can consume and add to your intermittent fasting diet plan:

• Water
• Tea and coffee without added sugar, milk, or cream
• Apple cider vinegar with a glass of water
• Healthy fats (Oils may break your fast but won’t affect ketosis)

What foods can you consume to break your fast:

Breaking your fast can be a tricky part. While hunger can get the best of us, it is recommended you take it easy while consuming foods after a fast. Foods high in sugar and fat can be hard to digest, which can make you feel bloated.

Which is why it is recommended that you break your fast by consuming foods high in protein and healthy fats. Here is an intermittent fasting food list to help you break your fast to optimize the benefits of the practice:

Dried fruits

Dried fruits such as figs and dates have concentrated nutrients which make them a good food to break your intermittent fasting (8). People in Middle-Eastern countries often use them to break their fasts.

Soups

Soups are easy on your stomach. You can break your fast by making soups out of foods that contain protein and easily digestible carbs. Soups made out of foods such as lentils and cooked vegetables can help you easily break your fast.

Fermented foods

Fermented foods are great for your gut bacteria (9). And so, consuming fermented foods such as unsweetened yogurt, kimchi, or Tempeh can help your digestive system be repopulated with good bacteria.

Tempeh for Intermittent Fasting

Tempeh might be one of the best foods to break your intermittent fast as it contains high amounts of protein, is a fermented food, and does not spike your blood sugar (It is a low GI food). Moreover, Tempeh is filled with nutrients and low on carbs. Tempeh also keeps you full longer thanks to its high fiber content, keeping those hunger pangs away during your fast. 

This soy-based food’s nutrition-rich contents introduce you to a ton of health benefits of Tempeh.

A 100g of Hello Tempayy consists of:

• Protein: 19 g (35% RDA)
• Dietary Fiber: 8.5g (28% RDA)
• Net Carbohydrates: 1.6g 
• Iron: 30% RDA ( Hello Tempeh is fortified with iron)
• Vitamin B-12- 49% RDA ( Hello Tempeh is fortified with Vitamin B-12)

Tempeh’s nutritional values also make it an ideal food to add to your intermittent fasting plan. Being low carb, it is also ideal for a Keto diet. And so, if you are wondering whether you should consume Tempeh for keto, you can be assured that it is a keto-friendly and fibre rich food. 

Adding The Goodness Of Tempeh To Your Diet

Soy, Soy Foods, and Their Role in Vegetarian Diets

At the core of every healthy diet are protein-rich foods and rightfully so! An essential nutrient, protein is found in almost every part of the body, muscles, bones, skin, and hair (1). In order to live a healthy life, it is essential for you to consume protein from a lot of different sources.

However, this may seem like a challenge for vegetarians and vegans, that solely rely on plant based foods to get their source of protein. Contrary to popular belief, there are various plant based protein sources that provide you with your daily dose of protein. However, it is essential to look for these foods and plan accordingly.

Soy and soy-based foods are extremely good sources of protein and they make a great addition to a vegetarian diet. Let us dig deeper to understand the importance and benefits of soy and soy-based foods in a vegetarian diet:

Soy: A complete protein

The protein in our body is made up of 20 amino acids, which are the building blocks of protein. Of which, our body receives nine of them from the foods we eat. These amino acids are known as essential amino acids and the foods that contain them are termed complete proteins.

Soy is one of the fewer known plant based food sources that is a complete protein. Along with protein, soy foods are also rich in other nutrients such as B vitaminsVitamin B, fiber, and antioxidants and are also gluten-free (2).

So, what are the soy foods that you can consume to get your daily dose of protein? You can read toClick here to know more about soy rich food.

Soy foods

Foods made out of soybeans and soy products can be segregated into two categories: unfermented soy products and fermented soy products.

Unfermented soy food:

• Soy milk
• Tofu
• Soybeans
• Edamame
• Sprouts
• Soy nuts

Fermented soy products:

• Miso
• Tempeh
• Natto
• Soy sauce

Benefits of soy products

Reduced risk of cancer and coronary disease

Soy products are filled with the goodness of isoflavones, which are antioxidants. Research shows that the isoflavones in soy may be responsible for a reduced risk of breast cancer (3). In 1996, the Food and Drug Administration (FDA) acknowledged that consumption of soy protein is linked with a reduced risk of coronary disease (4).

Contrary to popular myth, the isoflavones in soy do not increase the risk of breast cancer but instead reduce the risk of recurrence (5).

Improved bone health

The isoflavone content in soy is also attributed to having a positive effect on women suffering from osteoporosis (3). This is a condition when bones become brittle and weak where even a cough or slight stress can result in a fracture.

Moreover, the high quality of protein along with well-absorbed calcium in soy products is also linked with enhancing bone health and making them stronger (6, 7).

Lower cholesterol levels

Lower cholesterol levels indicate less stress on your heart and in turn, lower the risk of heart disease. Soy has been proven to manage cholesterol levels betterSoy has been shown to help lower cholesterol levels. A 2015 study discovered that consuming soy significantly reduced levels of total cholesterol, triglycerides, and low-density lipoprotein (LDL) cholesterol (bad cholesterol) in the arteries (8).

The study also found that consumption of soy significantly led to an increase in high-density lipoprotein (HDL) cholesterol (good cholestorel). HDL helps remove the bad cholesterol from your heart, keeping it healthier.

Weight loss and obesity management

Soybeans, being a complete protein as well as an abundant source of protein, are great for weight loss and weight management. Studies have shown that consuming high amounts of protein in your diet can help you lose weight (9).

Alongside, a study on rats indicated that soy isoflavones aid in weight loss as well as managing obesity (10). As per the study, some compounds in the isoflavones prevented the buildup of fat around the rat’s organs.

Reduced risk of diabetes and better insulin resistance

Studies have pointed out that soy-isoflavanes possess antioxidant properties and this can contribute to a healthier state for you (11). Owing to its antioxidant properties, soy isoflavones in soy-based foods such as Tempeh improve glucose tolerance and build better insulin resistance that helps  also aid individuals with diabetes (12). Read more on Tempeh for Diabetes here.

Another study done on monkeys also proved that isoflavones have a positive effect on insulin resistance (13).

Including Soy Products In Vegetarian Diet

Looking at the immense health benefits of soy, you may be willing to include this protein-rich food in your diet. However, with so many soy products on in the market, you may be finding it difficult to choose the one that suits your dietary requirements.

Should you consume textured vegetable plant protein food, soya chunks, tofu, or Tempeh? The soy products list might run long. If you are looking for a nutrient-rich yet tasty soy protein food, Tempeh may be can be an ideal choice.

Tempeh: Rich In Protein, Dietary Fibre & More 

A 100g serving of Hello Tempayy consists of 19g of protein, 8.5g of dietary fibre, 30% Recommended Dietary Allowance of Iron (Hello Tempayy is fortified with iron), and 49% RDA of vitamin B12 ( Hello Tempayy is fortified with vitamin B12). 

Moreover, if you are looking to lose weight, Tempeh is a perfect and tasty fibre-rich food option for you.  Studies have shown that consuming more fat and protein affects the hunger hormone, ghrelin, and brings down your urge to eat more (14). Tempeh has an abundance of good fats and protein.

More importantly, this soy-based food’s Tempeh’s flavour-absorbing abilities and the health benefits of Tempeh  set it apart from foods such as tofu and paneer that cannot soak the flavours. 

If you are looking to get started with Tempeh, we urge you to visit our store and get your hands on this protein powerhouse. We offer Tempeh in five pre-marinated flavours. In case you wish to learn more about how to cook Tempeh, you can check out these Tempeh recipes. You can even consume Tempeh for diabetes, as it helps build better insulin resistance. (this entire thing seems unnecessary here, can be added somewhere else)

With Tempeh, we offer you a variety of possibilities to add nutrition and taste to your healthy diet. Order Tempeh today and get started!

A Vegan Diet Guide for Diabetes 

Diabetes has become a pressing concern for India. A 2017 survey revealed that nearly 73 million adults in the country were living with the ailment (1). And so, following a nutritious and planned diet is essential to keep your health in check and take a step toward fighting against diabetes.

When you are living with diabetes or know someone in your family with the ailment, it becomes necessary that you track your nutritional intake and get sufficient protein, fats, dietary fibre, and other nutrients from the foods you consume. 

Plant-based diets or vegan diets have been attributed to reducing the risk of diabetes along with aiding in the treatment as well (2). So how to optimize the benefits of a vegan diet for diabetes? Here is a Vegan Diet Guide for Diabetes to ensure that consuming plant based food for diabetes helps you manage it better.

A Healthy Vegan Diet

While a plant-based diet may certainly be beneficial for diabetes, it is still not a free pass for you to consume all the vegan food you want. Not all vegan food is healthy and suitable for you. Ultra-processed foods such as chips and cookies may be vegan food options. 

However, they can actually harm your progress and also contribute to Type 2 diabetes (3).

And so, while these foods may seem well within the parameters of your dietary preferences, they are not good for you. Instead, you can try munching on snacks such as nuts, oats, and Tempeh.

Tempeh and Diabetes

In case no one told you, Tempeh is one of the healthiest vegan foods on the market. A 100g serving of Tempeh has up to19g of protein and 8.5g of dietary fibre. More importantly, not only is this superfood a great source of these nutrients but it also holds the ability to appease your taste buds.

Tempeh is a healthy as well as a tasty alternative to all the food options that may taste good but add no nutritional value to your diet. In fact, among the several health benefits of Tempeh, one of them is its beneficial effects on people with diabetes. You can read more about the benefits of Tempeh For Diabetes here.

A study has proven that consuming fermented soybean products can reduce the risk of Type 2 diabetes among people and Tempeh is prepared by fermenting soybeans with a rhizopus starter culture.(4) So, if you are looking for a healthy alternative to the numerous snacks in the market, head over to Hello Tempayy and get your hands on this nutritious and delicious superfood now.

Things To Consider On A Vegan Diet For Diabetes

Plan your meals

A vegan diet is definitely beneficial for diabetes. Even so, it might require extra planning to ensure you get all the nutrition required for a healthy lifestyle. Starting with keeping your carbohydrate intake consistent throughout the day to keep your blood sugar levels stable. It is especially beneficial for people with Type 1 diabetes (5).

Research indicates that planning the components better in your diet can have a positive impact on managing your blood sugar levels better (6). And so, when you are chalking out your vegan diabetes diet plan, it is essential to take a mental note.

Prioritize certain nutrients

Even as you plan your plant based diet thoroughly, it is possible that you might find some nutrients scarce in your diet. A vegan diet as compared to an animal-based diet has some of the nutrients missing (7). However, this concern can be bridged without much hassle. 

All you may have to do is make some extra room for these nutrients on your plate and prioritize the consumption of certain foods consisting of these nutrients. 

For instance, vitamin B-12 is less commonly found in plant based foods as compared to animal-based foods. Similarly, iron is also a little hard to come by in plant based foods. And so, it is essential to search for foods that are good sources of these nutrients.

What if we told you, you could receive your daily source of iron and vitamin B12 from one food that is also rich in protein, is a fibre rich food and tastes amazing as well? It may sound too good to be true but we at Hello Tempayy offer this soy-based food fortified with iron and vitamin B12 that is perfect for a vegan diabetic meal plan.

Also read about plant based foods that are pro in protein.

Our Tempeh is fortified with vitamin B12 to help you meet 49 percent of your Recommended Dietary Allowance (RDA). Similarly, a 100-gram serving of Hello Tempayy contains 2.7mg of iron which makes up for 20 percent of your RDA.

And so, with Tempeh by your side, you can check this one off your to-do list!

Vary your protein sources

Contrary to popular belief, cutting down on animal-based foods might not leave you with a lack of reliable sources of protein. By varying your sources of protein from plant based foods, you can easily get your daily source of the nutrient.

By including foods like beans, leafy greens, whole grains, nuts, and Tempeh in your Indian Vegetarian Diabetic Diet Plan, you may be able to ensure an increase in your protein intake. If you are worried that these foods may not taste as good, you can try to include them in delicious vegan diabetes recipes like soups or salads. 

In case you are looking for a change, check out these amazing Tempeh recipes and try them for yourself. Tempeh’s food-absorbing quality makes it a delight for your taste buds. Marinate it, bake it or just eat this superfood by seasoning it, Tempeh checks all the boxes.

Tempeh: Protein, Flavour and A Lot More

Switching to a healthier diet always comes with the challenge of finding nutritional yet tasty food. However, with Tempeh, you can set the concern aside and just enjoy a delicious treat. Whether you are looking for a vegan diet for diabetes cure or just looking for a reliable source of protein to help you with muscle building, Tempeh can adapt to all your needs. 

Also read tempeh and your health, everything you need to know.

All you need to do is, visit our store and try Tempeh for yourself! We are sure you will come back for more.

Also learn how to cook tempeh like a masterchef.