Losing fat on a budget doesn’t have to be complicated. With intermittent fasting (IF) and the right foods, you can achieve your fitness goals without breaking the bank. This guide outlines an affordable and practical diet plan with foods and fruits that fit your budget.
What is Intermittent Fasting?
Intermittent fasting involves alternating between periods of eating and fasting. A common method is the 16:8 schedule, where you fast for 16 hours and eat within an 8-hour window. This approach helps regulate insulin levels, improve metabolism, and promote fat loss.
Diet Plan Overview
Fasting Window: 8 PM to 12 PM (16 hours)
Eating Window: 12 PM to 8 PM (8 hours)
Daily Routine
1. Morning (Fasting Period):
– Hydrate with 2-3 glasses of water.
– You can have green tea or black tea (no sugar).
2. First Meal (12 PM):
– 1 whole grain roti with a vegetable-based salan (avoid too much oil).
– Add a small bowl of curd or lentils for protein.
3. Snack (3 PM):
– 1 medium apple or a small portion of roasted chickpeas.
– A cup of green tea or black coffee (optional).
4. Dinner (7 PM):
– A small portion of brown rice or quinoa with a vegetable curry.
– A side salad with cucumber, tomatoes, and lemon juice.
5. Optional Evening Snack (before 8 PM):
– A handful of nuts (almonds or peanuts) or a small fruit like an orange.
Affordable Foods for Fat Loss
Here’s a list of low-budget, nutrient-rich foods to include in your diet:
Vegetables:
– Cabbage
– Spinach
– Carrots
– Beetroot
– Cauliflower
– Potatoes (in moderation)
Fruits:
– Apples
– Bananas (limit to 1/day)
– Oranges
– Watermelon (if in season)
– Papaya
Grains & Carbs:
– Whole wheat flour (for roti)
– Brown rice
– Oats
– Quinoa (optional but affordable in small quantities)
Proteins:
– Lentils (daal)
– Chickpeas
– Eggs
– Curd/Yogurt
– Cottage cheese (paneer)
Healthy Fats:
– Peanuts
– Mustard oil or olive oil (for cooking)
– Flaxseeds or chia seeds (optional)
Beverages:
– Green tea
– Black coffee
– Lemon water
Tips for Success
1. Stay Hydrated: Drink 2-3 liters of water daily to stay full and boost metabolism.
2. Meal Prep: Cook in bulk to save time and reduce food waste.
3. Avoid Sugary Drinks: Stick to water, green tea, or black coffee.
4. Exercise: Combine this diet with 20-30 minutes of exercise (walking, yoga, or bodyweight exercises).
5. Stick to Whole Foods: Minimize processed and packaged foods.
Budget-Friendly Sample Grocery List
Here’s a weekly shopping list for your fat-loss plan:
Vegetables:1 kg cabbage, 1 kg spinach, 1 kg carrots, 1 kg beetroot
Fruits:1 dozen apples, 1 dozen bananas, 2 kg oranges
Grains:2 kg whole wheat flour, 1 kg brown rice
Proteins:1 kg lentils, 1 dozen eggs, 1 kg curd
Healthy Fats:500g peanuts, 250ml mustard oil
Beverages: Green tea bags or loose leaves
By sticking to this plan, you can effectively lose fat while keeping costs low. Focus on portion control, consistency, and staying active to see the best results.
I Hope You get in the shape you want ♡
