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You are here: Home / WEIGHT LOSS / Indian version of Intermittent Fasting Diet Plan for Weight Loss

Indian version of Intermittent Fasting Diet Plan for Weight Loss

Last Updated on February 19, 2020 | RD, Payal Banka (Registered Dietitian) 179 Comments

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.

 

Indian version of Intermittent Fasting Diet Plan 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:

Indian version of south beach diet

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)

 

Indian version of Intermittent Fasting Diet Plan for Weight Loss 

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  –

Yoga for weight loss

Cardio Vs Strength training Vs Yoga for weight loss.

Benefits of walking.

skipping 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.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Comments

  1. Purna Gupta

    November 16, 2022 at 11:09 am

    Hi Payel,

    I have been doing Intermittent Fasting (14-15 hour; dinner time varies but fast until 11.30 am everyday) for about 1 year with weight not decreasing at all (rather it is increasing a bit). Can you please advise on my current diet plan?

    11.30 am : bowl of fruits + soaked almonds + walnuts

    1pm: Avacado or Egg sandwich (wheat bread) + Coffee (no sugar)

    4 pm : Oats + Flax/Chia seeds + Greek Yogurt

    8.30 pm: (Roti + Dal + Sabzi) or (Quinoa + soup)

    Is this too much/ too less food? Will it help me to break the weight plateau? I drink 8-10 cups of water everyday.

    Thanks a lot,
    Purna

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 18, 2022 at 11:42 am

      Hi Purna ,

      the recall looks ok , however, if you have been following the same pattern since more than a month , weight can get plateaued. you need to change the type of food yopu eat , inclide more fiber and veggies and millets in your diet. increase fasting hours to 16 – 17 hours a day . to be honest 14 hours fasting is not enough for weight loss. the fat burning starts only from the 14th hour of fasting , where you already intake a meal . so your body never really goes in the fat burning zone that way .

      secondly , you havent mentioned any workout .. any diet without a workout is a half work done mark .. diet and workout needs to be done in unison for best results. workout can be simple walking …

      Reply
      • Purna Gupta

        November 23, 2022 at 3:29 am

        Thank you Payal. Really appreciate your help. I do workout 30 mins 4 times a week. Kindly suggest few ideas how I can incorporate more fiber and veggies and millets in my meal plan.

        Also, do you think Intermittent fasting have somehow slowed down my metabolism? I have been doing IF for over an year. Is there anything that I can do to increase metabolism?

        I follow your webpage and YouTube channel; really find our advice very helpful.

        Thanks and best regards,
        Purna

        Reply
  2. Amrita Shrivastva

    November 7, 2022 at 7:31 pm

    Is it ok if in morning around 7-8 am, I take one Indian milk tea with one plain rusk or a digestive biscuit? I will do intermittent fasting from 8 pm to 12 pm.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 8, 2022 at 1:12 pm

      you can delay this and take it in your eating phase .. other wise the fast will be broken. Also it is best to not break your fast with tea … i know tea is a habit that die hard , so you can start by reducing the intake , and then just push the time away by 1 hour ..

      Reply
  3. Azita

    November 21, 2021 at 8:29 am

    Hi payal my fasting window is from 10pm to 2pm. My question here is since my working hours are late can and I prefer to have my one meal of the day with the family which is the dinner at 9pm so would eating late have any effect on “IF”. Kindly advice

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 22, 2021 at 2:59 pm

      Hi Azita,

      Thats ok , you can shift your eating window accordingly. If you are consuming late dinners , its best that you walk for 10 mins at home before you sleep. , also in case if you face digestion issues take a thin slice of fresh ginger and eat it with a little rock salt,

      Reply
  4. ranjana

    November 12, 2021 at 12:12 pm

    Hello Ma’am
    I read in some article that 14:10 hrs is more beneficial for women to lose weight fast.Can i do 14:10?will it help as i am 154 cm height and 79 kg weight.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 16, 2021 at 3:36 pm

      Hi Ranjana , different people have different opinion, to choose what is right for you , you must follow the pattern for 1 week and see how it suits you . and the nfollow the one which helped you the most.

      Reply
  5. Alok Srivastava

    September 27, 2021 at 2:08 pm

    Hello Payal,
    I was immensely benefited by your personal diet plan two years back. I lost almost 22 kgs.
    However, due to change in my office timing and mostly due to lock down, I completely lost track of my diet and this has effected me badly. I gained a lot.
    I want to start intermittent fasting. Is it harmful if I am prediabetic and hypertensive? My cardiologist said I can follow intermittent fasting. However, due to my office schedule, I can not take lunch before 1.30 pm. Please suggest what should be my fasting and non fasting period.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 29, 2021 at 3:18 pm

      Hi Alok,

      How have you been ? so good to hear from you .. yes you can follow IF diet. Its ok if you want to shift your first meal to afternoon , just use the 8 hours eating window accordingly .. so if you eat your first meal at 1:30 , the second meal shoud be at 8 . If this is possible, then ofcourse you can continue.

      Reply
  6. Palak gupta

    September 20, 2021 at 8:46 pm

    Hi mam
    Can we hv plix apple cider tablets in fasting window?
    Will it break the fast

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 24, 2021 at 9:12 pm

      best avoided .. it may give you severe acidity . The best time to have it is just before breaking your fast.

      Reply
  7. Vineet Agrawal

    September 15, 2021 at 2:22 pm

    Can the patient of diabetes (on insulin and non-insulin) and thyroid follow same diet?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 19, 2021 at 8:18 pm

      diet changes if you are on insulin .

      Reply
  8. Diksha

    August 31, 2021 at 3:27 pm

    Hi while intermittent fasting can I eat a banana Or any fruit in between? I’ve been drinking water a lot but during the hunger starvation what should I do?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 1, 2021 at 2:37 pm

      sorry in the fasting mode youy can have only 0 calorie drinks like green tea / warm water / lemon water / black tea / black coffee … nothing else.

      Reply
  9. Priyanka

    August 24, 2021 at 10:12 am

    Can I have girnar desi kahwa green tea during fasting time

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 25, 2021 at 2:01 pm

      without sugar … any brand is ok.

      Reply
  10. sosan mir

    August 16, 2021 at 12:40 pm

    is this good for postpartum delivery 3 months baby with c section and breastfeeding

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 16, 2021 at 8:20 pm

      Not advisable for a breastfeeding mother. Please check this : https://www.dietburrp.com/weight-loss-diet-plan-for-lactating-mothers-in-india-without-losing-milik-supply/

      Reply
  11. Parth soni

    July 1, 2021 at 9:40 am

    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

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 8, 2021 at 10:25 pm

      + means in addition to it have this item … wherever you need to choose 1 , i have either given a / sign or written ” OR “

      Reply
  12. Tamanna

    June 21, 2021 at 7:50 am

    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.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 21, 2021 at 9:41 pm

      You can use the menu mentioned in the article above.

      Reply
  13. samuel

    May 15, 2021 at 6:11 pm

    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.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 18, 2021 at 12:05 pm

      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.

      Reply
  14. sandhya pai

    April 4, 2021 at 1:37 pm

    Dear Doc,

    Can we add few season fruits in salad

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 5, 2021 at 11:33 pm

      yes you can ..

      Reply
  15. Tushita

    March 24, 2021 at 9:08 pm

    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?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 26, 2021 at 4:00 pm

      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

      Reply
  16. Megha Samor

    March 20, 2021 at 10:50 am

    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!

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 22, 2021 at 10:19 pm

      diet coke seriously ? rest of the items ca be taken for opening your fast //

      Reply
  17. alpa bardia

    March 4, 2021 at 8:30 pm

    what supplements should i take if am doing intermittent fasting. i am strict vegeterian no egg also. Please suggest ?
    thinking of 16:8

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 5, 2021 at 3:58 pm

      no supplements needed if you are doing a balanced diet . IF too can be done with healthy balanced meals.

      Reply
  18. Alok SRIVASTAVA

    February 7, 2021 at 10:03 am

    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?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 8, 2021 at 9:54 am

      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/

      Reply
  19. Tanya

    January 5, 2021 at 1:35 am

    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 ,

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 6, 2021 at 12:20 am

      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/

      Reply
  20. Sneha

    December 20, 2020 at 12:02 am

    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

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 20, 2020 at 4:20 pm

      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.

      Reply
  21. Preeti

    December 2, 2020 at 4:02 pm

    Hi..payal
    Will this diet eliminate belly fat or stubborn. How much time will it take.plzz reply

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 23, 2020 at 2:52 pm

      it will help … the results will be faster with a workout.

      Reply
  22. Shubs

    October 26, 2020 at 1:11 am

    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

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 31, 2020 at 4:53 pm

      yes they will break the fast . please dont have it in fasting phase

      Reply
  23. Khadija yasmin

    October 17, 2020 at 4:46 am

    Ma’am can i just taste a food when I am in fasting .just to check the salt. Does it break my fast

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 18, 2020 at 6:33 am

      yes it will break your fast

      Reply
  24. archana bhalerao

    October 2, 2020 at 7:51 pm

    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 ?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 8, 2020 at 9:50 pm

      calculate 10 hours from 7:30

      Reply
  25. veena

    September 30, 2020 at 9:40 pm

    Does ghee turmeric latte during fasting period break your fasting?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 1, 2020 at 2:34 pm

      yes.

      Reply
  26. Kunal

    September 27, 2020 at 6:50 pm

    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

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 28, 2020 at 11:51 am

      you havent mentioned eating timing of second meal… and this diet needs more fluid and more fiber

      Reply
  27. Shirirao

    August 10, 2020 at 12:06 pm

    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

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 16, 2020 at 12:00 am

      if you eat 1 of this in your eating window , it will to break your diet .. you can have it

      Reply
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