We have always tried to bring the weight loss diet plans from all over the world and make an Indian version of them to help our readers in their weight loss journey. Here is yet another such diet. An Indian version of Intermittent Fasting Diet Plan for Weight Loss. Read on to know about a sample diet chart of Intermittent fasting diet for weight loss.
Intermittent fasting, as we have seen in our earlier article is a pattern of eating. Surprisingly the people who have followed intermittent fasting have seen these following changes in them:
- Increase in muscle mass
- A decrease in body fat
- Increase in spontaneity
- A decrease in the amount of time spent on training
It is trending a lot these days as it needs a very minimal behavioral change. So is it really true or just a psychological effect? Let us find out about intermittent fasting in more detail.
The Indian version of Intermittent Fasting Diet Plan for Weight Loss; The Crux
As it is rightly said, to avoid sickness eat less and to prolong life worry less. Intermittent fasting is the method of scheduling your meals to get the most benefit out of it. It will change the time of your eating but not what you are eating.
Mostly during intermittent fasting, the caloric intake remains the same as in any weight loss diet. The composition of food is also the same as any healthy diet. What matters, is the calories throughout the day and not the number of times you split your meals into.
Read more about Intermittent fasting.
Food Composition of Intermittent fasting:
- It has a moderate carbohydrate, moderate fat and high protein diet.
- Include fresh fruits and vegetables to fulfill daily vitamins and mineral requirements.
- Opt for whole-grain cereal, millets, and fiber-rich foods as it helps in weight loss. It also remains in the stomach for a longer time, thus, reduces hunger pangs. There is a gradual release of sugar in the body which avoids any fainting episodes.
- Good quality proteins like low-fat milk and its products, lean meat, fish, egg, and chicken are vital. They increase the basal metabolic rate and thus, help in weight reduction. It also helps in building lean muscle mass and maintain the bulk in the body.
- Restrict the visible fat to omega 3 rich and MUFA PUFA rich oils. Include flaxseeds, omega 3 rich fishes, olive oil and walnuts in the diet.
- Consume at least 2 – 3 liters of water to avoid dehydration.
Check this Informative Video on the Indian version of Intermittent Fasting Diet Plan for Weight Loss:
Gradual Transition to Intermittent Fasting:
The Indian version of Intermittent Fasting Diet Plan for Weight Loss. Yes, it is true that you cannot change your eating pattern overnight. So, let me take you through the transition from normal diet pattern to intermittent fasting pattern. Gradually change the pattern of your eating until you reach the desired path to fulfill your goal.
Monthly fasting:
If you are new to the concept and unsure if you can sustain intermittent fasting, then opt for monthly fasting. Once a month, you can go 24 hours without eating or in other words 24 hours fast. This helps in getting over the mental barrier of fasting. This also helps to realize that once in a while 24 hours fasting will not harm you in any way. Once you are confident with monthly fasting you can move to weekly fasting.
Weekly fasting:
Weekly fasting consists of eating normal meals throughout the week and once a week you fast. You either skip 2 immediate major meals or do full 24 hours fasting. This method might not lead to weight loss but is good to bulk up or maintain body weight. This sets your body for a regular intermittent fasting pattern.
Alternate day fasting:
It starts with you eating normal meals 1 day and the next day you will eat only 1 meal and fast for the entire day. Again the day after, you resume normal meals. This consistent alternate day fasting gives results faster. The alternate fasting has almost the same size meals even after skipping a few meals. Thus, an individual experiences weight loss.
Daily intermittent fasting:
Daily fasting is based on “the Leangains model of intermittent fasting”. It uses a 16–hour fast followed by an 8–hour eating period. It doesn’t matter when you start your 8–hour eating period. You can start at any time of the day. Daily intermittent fasting is easy to get into the habit of eating on this schedule. The only drawback is you miss out on the calories required for the week. For this, you need to train your body to eat bigger meals and then fast. This is the major reason why we lose weight fast with daily intermittent fasting.
Learn More about – One meal a day Fasting diet plan for weight loss.
The Indian version of Intermittent Fasting Diet Plan for Weight Loss; Sample Plan
Here is a sample diet plan of the Indian version of Intermittent Fasting Diet Plan for Weight Loss.
Sample of Daily Intermittent Fasting Diet Plan:
Sunday 8.00 PM– Finish your dinner
Sunday night – Fasting (Most of the fasting is covered while you are sleeping)
Monday morning up to 12.00 PM- Fasting
Sunday night to Monday noon – 16 hours fasting (Plain water, black coffee without sugar and green tea without sugar allowed)
Monday – 12 – 8.00 PM – Eating hours (either you split into 2 major meals or spread it throughout the 8 hours)
8 Hours Feasting: (1200 calories plan)
12.00 PM – 1 cup Russian Salad sprinkled with flaxseeds powder + 2 Multigrain flour Chapati + 1 cup Rice + 1 cup Vegetable + 1 cup Sprouts + 1 cup Curd or 2 pc Chicken or 1 pc Fish or 2 eggs
5.00 PM – 1 cup Milk/Tea/ Coffee + 1 cup Sukha Bhel
7.30 PM – 1 cup Cream of spinach/tomato and carrot soup + 1 ½ cup Vegetable Quinoa and Mix dal Khichdi + 1 cup Sambar/dal/ kadhi + 1 cup Fresh Fruit yogurt (Mango or Strawberry)
Workouts during intermittent fasting:
- Cardio workout during intermittent fasting targets the fat stores in the body.
- Also, the high-intensity interval training also has a greater impact on lean body mass and fat storage.
- Workouts during the fasting stage give maximum result. But if you feel giddy or uncomfortable then start your workout 3 hours after the major meal.
- Avoid exercising just before bed as it hinders sleep pattern.
- Sip on green tea or black coffee an hour before the workout. The caffeine in coffee and antioxidants in green tea boosts the metabolism and helps in weight loss.
Here are a few workouts that you can refer to –
Cardio Vs Strength training Vs Yoga for weight loss.
Endnote:
During the fasting, the stage body uses the stored fat deposits as fuel for energy. Thus, in the end, we tend to lose fat during weight loss journey while following intermittent fasting. Intermittent fasting simplifies life, free and saves time. Intermittent fasting can be done anytime, anywhere. It is still advisable to consult a certified professional as to how and when can you start this fasting. Hope this Indian version of Intermittent Fasting Diet Plan for Weight Loss be of help to you.
Hello mam,
The options for every meal which u have given, you have given + sign
Isnit like any 1 from that Or all to include in the diet
+ means in addition to it have this item … wherever you need to choose 1 , i have either given a / sign or written ” OR “
Hii mam i am following IF fasting and i break my fasting window at 11 am. So can you tell me diet plan that is to be followed after breaking the fast.
You can use the menu mentioned in the article above.
Maam thanks for the article. Helped a lot, my question is do we still do IF fasting based on our calories. For example, i am overweight and for me I need to consume 2000 calories to get to my desired weight. Shall i still go as per 2000 calories, or eat 3 meals whatever in the eating window. Please advice.
please eat 2 main meals and 1 small meal like fruits / salad / nuts etc … if your Body requires 2000 calories , you must give it a calorie deficit of – 500 calories to achieve weight loss … so whether you eat 2 meals or 3 , you must assure to get 1500 calories and not 2000 calories in total.
Dear Doc,
Can we add few season fruits in salad
yes you can ..
Hi Payal!
This is great! I have been doing IF for almost a year and have shed upto 15 kgs. I feel definitely better. But I know for a fact that my thyroid must be functioning bad now. I see my neck swollen and I will get it tested soon. I am not putting on weight but my neck is swollen. I wanted to understand IF with respect to thyroid functioning. Have seen many videos by Dr Eric Beg and others who say it doesnt affect thyroid. One needs to see if iodine intake is good and selenium. And I am realizing that I had switched to himalayan pink salt completely. Would that affect my iodinelevels?
Hi Tushita ,
Please find my replies below:
This is great! I have been doing IF for almost a year and have shed upto 15 kgs. I feel definitely better.
payal – that’s great.
But I know for a fact that my thyroid must be functioning bad now. I see my neck swollen and I will get it tested soon. I am not putting on weight but my neck is swollen.
payal – in general thyroid , the neck doesn’t swell much , it could either be fat , or something else … get thyroid test done is very easy and handy .. kindly get it done at the earliest.
I wanted to understand IF with respect to thyroid functioning. Have seen many videos by Dr Eric Beg and others who say it doesnt affect the thyroid. One needs to see if iodine intake is good and selenium. And I am realizing that I had switched to Himalayan pink salt completely. Would that affect my iodine levels?
Payal – yes … an iodized salt is a better option, but nowadays people blindly follow trends without understanding the reasoning and importance of personalization. please see this – https://youtu.be/_cNcpKQ_6_g
Hey! I was wondering if having the following breaks fast, as I’m not able to get a calorie breakdown for it , that’s why wanted to ask.
– 1 tsp methi Dana and methi Dana water soaked overnight
-1 shot of water with haldi about 30 ml
– 1 shot of fresh amla juice about 30 ml
– Diet Coke
– apple cider vinegar
Thanks!
diet coke seriously ? rest of the items ca be taken for opening your fast //
what supplements should i take if am doing intermittent fasting. i am strict vegeterian no egg also. Please suggest ?
thinking of 16:8
no supplements needed if you are doing a balanced diet . IF too can be done with healthy balanced meals.
Hi Payal. I have used your diet plan made for me and followed it successfully to lose weight from 116 kg to 89.8 kg. I maintained it for almost a year but during lockdown everything got disturbed and I could not maintain my exercise, walking and diet. It affected me badly and put on almost 10-12 kg again. I am worried now and want to start weight reduction. I have started intermittent fasting on advise of my cardiologist. However, I would like to know what should be my died during eating window of 8 hrs so that I get full nourishment and my body does not have ill effects. Please advise. Should I get a personalised plan for IF?
Hi Alok ,
Thank you for reading at dietburrp. you can either follow the sample plean mention ed above , or you can get a personalized diet plan from us. check this page – https://www.dietburrp.com/diet-services/
Hello Payal,
I am impressed by the explanation of the IF and would like to try it for my weight loss. I am looking to lose 5-6kgs in a month.
However, I work in the night shift 6PM evening to 3AM morning, I sleep by 4:30 and wake up at 1:30 PM afternoon.
Please provide a sample diet plan based on the above timings.
Eagerly waiting to hear from you ,
Hi Tanya ,
thank you for reading at dietburrp. im glad you like our work. However we do not have a sample plan for your timings . but you can subscribe to our services and avail a personalized diet plan for your timings and eating pattern. https://www.dietburrp.com/diet-services/
Hi Payal nice explaination on IF. I am following 2 meal a day pattern in IF. I workout 45 min a day 5 times in week. But my problem Is I am looking lean but my weight is increasing and it’s fluctuate. My question is how to loose weight
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intaking. this happens in a lot of cases where despite all efforts you don’t lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity ..
for ex – you have been walking all these days, so now change your activity to swimming / Zumba dancing/skating/ gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kickboxing and pilates work excellently in such cases., I know it’s hard to find time and availability of such sports around you .. but if you want to get there .. you need to find harder !!
Diet wise – Change your food pattern and eating timings. for ex . you can change the type of food you eat. if you were eating rotis , you can now change that , and introduce millets , sprouts and rice in your meals , and vice versa . change from eating wheat roti to bajra , jowar etc … this way the body will take time to adjust to the new routine and will start losing weight again.
Hi..payal
Will this diet eliminate belly fat or stubborn. How much time will it take.plzz reply
it will help … the results will be faster with a workout.
Hi Payal, thanks a lot for this useful information on IF. I am into the habit of eating 2 teaspoons of Fenugreek (soaked in water previous night) daily morning in empty stomach. After this, I take 2 glasses of warm water with a dash of lemon and a teaspoon of honey. Will Fenugreek and Honey-Lemon water break the fast? Eagerly waiting to hear from you, thank you
yes they will break the fast . please dont have it in fasting phase
Ma’am can i just taste a food when I am in fasting .just to check the salt. Does it break my fast
yes it will break your fast
I want to try 14/10 fasting if I have breakfast at 9 am can I have a cup of tea around 7.30 when I wake up and what time would be my dinner ?
calculate 10 hours from 7:30
Does ghee turmeric latte during fasting period break your fasting?
yes.
Ma’am If i eat 2 chappati+ 1 bowl dal and at 2:pm i eat 1 bowl sprouts +1 cup curd +veggies….. is it true to do fasting like this
you havent mentioned eating timing of second meal… and this diet needs more fluid and more fiber
Hi Payal,
I used to like sweets or chacolates or Jaggery after lunch.
In this diet plan, can i have 1 bite of above mentioned items after lunch and dinner? will it break intermittent plan to have like this?
Please suggest
if you eat 1 of this in your eating window , it will to break your diet .. you can have it