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.
My office time is from 9.45 am to 6.45 pm and lunch time is at 1.30 which cant be changed.I do regular 45 mins of workout daily which includes yoga,cardio.how I can follow IF for weight loss .pls guide.
you can have an ating window of 1 pm to 9 pm.
Hello! I have a read a lot of article on IF but this is really nice. Explained nice in detail. Thanks, am bookmarking this page!
Its been a week that I have been following IF but i NEED tea/coffee in the morning. So i cannot have black coffee without sugar or tea without hney. IS that breaking my fast? Or is it ok?
Am also doing HIIT in the morning , an hour ago before my breakfast, for 10 minutes-20 minutes.
yes this breaks your fast . but you can have black tea or coffee with an artificial sweetner like stevia , or sugar free natura
Does taking bottle gourd juice breaks the fast ?
yes
1. Can I have a tsp of honey in lemon water in morning drink during IF? Does having honey break my fast?
yes it will break your fast
Can we take detox water in the 16 hours
yes. however plain water is better
Hi
I have a potbelly, my height is 183 cms current weight is 113 kgs .I am planning to go for intermittent fasting with Ramzan starting by this month end .I will be able to start fasting .But during Ramzan we start fast around 3:30 am and break fast around 6:30 pm .
Just wanted to know your advice on what to eat after breaking fast.Will appreciate a quick response.
Regards
Syed
hey syed , im planning a diet on weight loss during ramadan , will be posting it here soon. please chek back after a week.
HI Payal,
I have been an ardent follower of your diet plans and recipes. I plan to follow this IF diet. I have a few questions.
1. Can I just d o it Mon-Thursday (4 days a week) and not follow it over the weekend? Will i see any benefit if I do it this way? I will still keep to a healthy life style but will not be able to fast for 16 hours over the weekend.
2. How long should I follow this diet to see some benefits specially with my regime for 4 days a week?
3. I plan to a do a 10am – 6pm eating schedule and plan to work out in the evening around 8.30 pm. Is that okay? Should I eat anything post-workout? I have always heard that we should always eat post workout and so wondering. I can drink water/ lemon water etc. but if I feel hungry post workout, is there anything that I can eat during the “fasting” period?
I am sorry but given my work schedule, I can NOT work out in the morning before 10 am.
Thanks a lot,
Purna
HiPurna,
Thank you so much for being with u and trusting us. I request you to also subscribe to our social media like youtube and instagram as we are looking for your kind support. please find my replies below –
1. Can I just d o it Mon-Thursday (4 days a week) and not follow it over the weekend? Will i see any benefit if I do it this way? I will still keep to a healthy life style but will not be able to fast for 16 hours over the weekend.
PAYAL -Yes you can do that. Unlike keto diet , IF diet works on a day to day basis. so even if you follow IF pattern for 2 days a week, you will undergo fat loss for those 2 days. But i must tell you that if you expect a good weight loss, maintaining your lifestyle and calories on other days will play a big role too.
2. How long should I follow this diet to see some benefits specially with my regime for 4 days a week?
PAYAL – i am unable to comment on the duration , as it depends on multiple factor like your ideal weight , your current weight , your body’s response , your hormonal response etc.
3. I plan to a do a 10am – 6pm eating schedule and plan to work out in the evening around 8.30 pm. Is that okay? Should I eat anything post-workout? I have always heard that we should always eat post workout and so wondering. I can drink water/ lemon water etc. but if I feel hungry post workout, is there anything that I can eat during the “fasting” period?
I am sorry but given my work schedule, I can NOT work out in the morning before 10 am.
payal- actually IF diet comes with these challenges .. if you eat anything post the workout time you mentioned, your fasting phase will start then, so no point. However, if you are not into something very intense , you can do with a glass of warm water and lemon, this will not give calories and neither will it break your fasting stage , it will hydrate you and rather help in the fat loss process.
Thank you so much for your detailed responses. I already have subscribed to your YouTube channel and get updates.
Thanks again,
Purna
thank you so much 🙂
Hi Payal,
Can you also please suggest some drink (beside lemon water) that I can take in the fasting period? Also, is creamer allowed for chai or coffee? I can’t have black tea or coffee.
Thanks a bunch,
Purna
mo , they have calories .. simple logic .. anything with calories is not allowed in fasting period
Hi Payal,
I really like the diet you mentioned, however can please suggest me hypothyroid diet with Intermittent fasting – i’m planning for 1pm – 9 pm window.
Thanks,
Maddy
Hi Maddy, sorry i dont have a sample plan for this combination. but what you can do is
1] either subscribe to our personalized services and we can plan a diet to suit your requirement , your timings and food likes. or
2] u can combine the diet plan mentione above and cross check the thyroid plan we have for your menu selection . https://www.dietburrp.com/?s=thyroid
Hi payal
I started intermittent dieting 2months ago, but more than 1.5months i dint get periods should i stop dieting or wait and cont
do you have any medical issue ? is this the first time you have missed your pepriods ? what is your age ? Are you sure it is diet ? if it is relatable, plz do a pregnancy test as well. If not, please ignore.
Hi Payal,
I do regular running every alternate day = 2 short runs during weekdays ( 5km, 30 min, Slow or interval – burning 300 calories) and 1 long run during weekends (10+ km, 1 hr+ , slow – burning 700 calories) . My work timings are really perfect: 9am to 5pm. And I have been following IF for quite sometime now, not to a great effect though.
My question to you is simple: What is the best time to do runs for effective weight loss – Fasting period or Feeding period ?
Thanks and Regards,
Prashanth
Hi Prashanth,
The best approach is to check your weight and body analysis. If you exceed your ideal weight, and the majority of excess weight comes from fat , then the best way is to workout during your 14th to 16th hour of fasting , as that is the phase when you burn max fat , as all the calories you need comes from fat.
However, some runner really like to have a proper pre workout meal to keep up t he stamina (which is technically corret) so if you too feel exhausted and loss of stamina in the run, you can do the runs after breaking the fast with a small pre workout meal .
but fat loss is more and better when you run in the fasting phase of 14th to 16th hour .
Hi,
is there a tentative time after which we start seeing the effects of intermitant fasting
you will start observing changes in your health and feeling light by the end of 1 week , and in 15 – days you should see weight changes as well.
Monday – 12 – 8.00 PM – Eating hours (either you split into 2 major meals or spread it throughout the 8 hours)
Spreading throughout 8hrs is equal to follow a normal diet.ie having smaller meals.
Also the options mentioned for lunch & dinner,the portion size is higher,Is it recommended?
Hi Vrinda , the diet plan you see in the article is generic. it may not be suitable for someone already following a very low calorie diet. While may be very suitable for someone who was eating large calories. All the diet plan that you find online are not personalzied , they are generic which means they are formed in a way that suits most readers ,but it may not suit all the readers …. for someone with a specific requirements , its recommended that you sign up for a personalized program.
I usually fast for 2 days/week. Is it OK to increase the frequency to like 3-4 days a week ?
Sometimes, in the last few hours of the fast i feel mild headache. Could it be because of the fast ?
yes hunger triggers headaches . you can increase it to 3-4 times a week. but check how it suits your health. im not 100% sure because you havent mentioned your age and physical activity level as well as your medical history if any.
Hi mam,
1- Can i use green coffee in place of green tea during 16 hours fasting?
2- can i follow itermittent fasting in alternate days ?that means 3 days in a week
Thank you so much
Hi ,
1] yes but withour sugar
2] yes that way you can.
hi i work in night shift, my shift starts from 7 pm ends at 4 Am, i board my office cab at 5 pm and reach home at 5.30 AM. so i am confused about the timings, i heard from someone that i need to maintain at least 4 hours fast after i wake up. I usually wake up at 2 pm. so i planned to start my diet from 4 pm so that i can be normal on weekends too where i will be at home those days. Please suggest if i can do that.
Hi Priya ,
looing at your work timings , i would suggest that its better that you follow a healthy balanced diet instead of following intermittent diets , this may give you serious acidity issues .
Hello Dr , I am on IF 11:7 eating window
Actually I am a thyroid patient and going through my menopause so can I have soy or soy products
Secondly I am on homeopathy med have to take those sweet 2 pills three times a day ….two dose out of three I have to take in my fasting period ..is that ok ?
I am having constipation also ..kindly assist me how to go about all these problems..thanks
1] Avoid soy , there are other food sourses of phytoestrogen. Like carrots, pomegranate, apple, sesame seeds , almonds , walnuts, mung beans , sprouts , lentils . these will not harm your thyroid function.
2] cant help it , you cn have it …
3] end your eating phase with 1 glass milk , 1 tsp turmeric and 1 tsp ghee / coconut oil . Thi will help in constipation and to reduce inflamation.
Hi Mam
IF will cause for acidity because I am taking 16:8 fasting,(10pm to 2pm) so usually skipping breakfast.
yes it can cause acidity , if it doesnt suit you , you can change the pattern
Hi Payal ,
I’M planning to start IF diet and need few doubts to be clarified :
1) Can I take Isabgol water with lemon during my fasting time ?
2) If my eating period is 8 am to 4pm , let me know the ideal time for workout ? (Brisk walk for 1 to 1.5 hours and planned for the walk from 6:30pm to 8pm)
3) If i change the eating time period from 12pm to 8pm , is it ok if i opt for my walking during evening time? (Morning walk is not possible )
Kindly clarify it . Thanks in Advance
1] isabgol has some minimum calories , so cabt have in fasting stage . you can have it as an end meal in your eating phase.
2] 6 am is the ideal for max fat breakdown . if it doesnt suit , then a workout is a workout and can be done at any time.
3] see as i told you , exercising is important. fat breakdown will be max in you 14th to 16th hour of fasting. but if you cannot do this due to any reason , then do the workout when possible. a workout is a workout.
Hello Payal,
When I follow this diet plan, I am having giddiness, too much of craving for food, lack of interest to do something. I feel low all the time. Is there any alternative for this giddiness?
Hi Navi , are you following the plan as mentioned in my article ? i mean w=food wise , including every thing ? this could be due to lack of aequate amount of food .. and i have also seen with a lot of clients that intermittent fasting actually isi not as easy as it looks like , and a lot of people suffer weakness and giddiness , cidity and indigestion with this .. this only indicates that this pattern is not suiting you .
Can i sometimes change the time of intimittant fasting, like suppose i was doing 16:8 from 11 so can i someday just change the timing like maybe start from 10 or 1 due to some reason and again get back to the earlier timing .will it have any effect.
just a day will not affect your weight loss .. dont worry .
Hi Payal,
I have border line High cholesterol levels. LDL is high, the triglycerides are in normal range. Does IF cause any issue with the HDL and LDL levels?
thanks.
Hi ,
It will improve with IF .. You can also check this one – https://www.dietburrp.com/indian-diet-plan-for-reducing-cholesterol-ldl-vldl-hdl-sample-diet-chart/
Thanks Payal. I will check it .
SURE 🙂
Hi Payal
Thanks for sharing the details of intermittent fasting. I want to know can I have black coffee with coconut oil in fasting state or I just have to avoid coconut oil in coffee.
Also sometimes in the morning when I wake up ,I feel little lightheadedness. I’m following 16:8 since one month. How can I avoid this.
Thanks
Hi Nita ,
1] black coffee with coconut oil has calories … plain black coffee (i am assuming without sugar) will not give any calories .. so in fasting state , have without the oil .. But if you want to add coconut oil , you need to break your fast with it .
2] light headedness can be due to several reasons like intolerance for hunger , acidity , gas , hypoglycemia .. let me know your window timings .. may be i can help you better with it..
Hi Payal, I am non diabetic,but suffering from hypoglycemia due to which I get headaches due to gaps.pl advice
Hi Manju , you should not do intermittent fasting . but follow an every 2-3 hours taking small meal. start by making a food log .. write every thing from morning to night , about what item you ate and howmuch , and when you felt the sugar went down .. this will help you in marking the triggers or the actual reason of hypoglycemia , and then it will become easy to treat it .
Hi Payal,
Please email me a detailed diet plan for hypothyroidism. Im 21kgs overweight, and nèed to reduce this amount to hit a normal BMI.
Thanks
Cheisty
https://www.dietburrp.com/indian-diet-plan-hypothyroidism/ check this
Hi! Payal
I have hypothyroidism, my 16 hour fasting window is from night 8 to 12 noon. I take my thyroid medicine first thing in the morning, i.e. during my fasting window. I want to know, does this affect/ break the fast?
nope it doesnt break the fast. dont worry
Can we eat fruit instead of fruit at 12 pm secondly lunch should be 2 roti plus curd plus vegetables plus salad on daily basis
Hi Hitesh ,
i did not get your 1 st question . and for 2nd – no not really , this is just a sample diet plan , you can also have daliya , khichadi , dal chawal , vegetable pulav, bajra roti , curd rice , thepla etc . but salad and vegetables are important every day .
I am 38 years old and my height is 5.1 and my weight is 57.5…is it possible to reduce more weight by doing intermittent fasting…I am stuck with this weight for past four years and I am trying my level best to reduce but it’s not going below 55.
Hi Payal, please explain more about intermittent diet plan n it’s variations.
Thanks
Hi Anjali ,
can you please elaborate on wht kin of variation ? coz i guess i have covered all the pointers about IF diet in this.
I had two points Payal
1) Doesn’t combining two proteins like legume and pulses in same meal stall weight loss.
2) How can we further simplify a meal like the. Dinner of IF has many things to eat. May be increase quantity of other foods but how?
Please help
Hi Ruchi ,
1] Actually there is a lot of myth around eating 2 types of foods together . all I can say is don’t believe in them. in nutritional science, we call it the process of Mutual supplementation. All protein foods do not have all the amino acids in them, some foods have a set of amino acid while a different food may have a different set of amino acid. when you eat 2 food combinations or protein food combination, you make sure that you are providing all the amino acids to your body in 1 compact meal.
2] What foods do you wish to eat ? let me know and ill tell you if that will be correct ..
i Payal,
I have done a lot of research on intermittent fasting through your diet burrp channel and has been very knowledgeable and your suggestions are truly awesome . iI have plan to start in a day or 2, but before I start i need some clarification.
1) In intermittent fasting instead of skipping breakfast can i skip evening meals instead. so my eating window is 9 am – 5pm , can you suggest a diet plan.
2) Is it possible to keep changing your eating window pattern , say for a week i do 9am- 5 pm and in the next week i change it from 12pm – 8pm ? Yes this possible for i need to follow a consistent method.
3) Is it effective to work out during your eating period ?
Please do help and guide me as my current weight is 58kg height is 4.9 ft i need to loss 10 kgs weight loss/ fat loss. Please keep with a diet plan for intermittent fasting from 9am – 5 pm.
My Exercise 6.30pm – 8 pm ( Zumba along with core workout etc) I also plan for a early morning cycling from 6am – 7am.
Thank you looking forward to start fresh.
Azita
Please find my replies below –
1) In intermittent fasting instead of skipping breakfast can i skip evening meals instead. so my eating window is 9 am – 5pm , can you suggest a diet plan.
– You can follow the same plan as in video , with time changes .
2) Is it possible to keep changing your eating window pattern , say for a week i do 9am- 5 pm and in the next week i change it from 12pm – 8pm ? Yes this possible for i need to follow a consistent method.
– yes you can do that. however , sticking by 1 time will help your body system better.
3) Is it effective to work out during your eating period ?
Yes . a workout is a workout . no matter when you do , it is effective and helpful. But if your aim is fat loss, then working out in fasting window has added benefit of faster fat loss.
I am 25 yrs old and my weight is 96.80 my height is 163 cm in this fasting I don’t want to skip my breakfast so can I follow this fasting from 6.30 pm onwards apart from this which type of workout will help me lose me xtra kgs and keep myself fit
You can choose any 8 hour windiw to eat as per your time convenince. you should be doing a mix o cardio and strength training. This combination works best . if you are not into any workout already , the check this – https://www.dietburrp.com/burning-body-fat-for-weight-loss/
Hi I am 39yrs old female with a BMI of 35. And I have rheumatoid arthritis also. I must reduce 10 to 20 kgs. Can I follow this ? Is it the right one for me? Can you please suggest?
Thank you
Hi Hess,
Ofcoure you can follow this . this diet will help you in losing good amount of fat weight.
Hi
I am in early 40’s and i am doing intermittent fasting 16:8 for the last 3 weeks . i am a vegetarian and can you suggest some good diet to eat on my eating period. i want to lose weight about 10 pounds
thanks
check this – https://youtu.be/Ka49ufnFH4k
Hey,
I have thyroid and my weight is 80 kg, I tried every possible thing to loose weight, but nothing happened.
Now I wanted to try this IF Can you pls suggest the diet plan which I can follow.
I want to loose 15 kgs
Thanks
you can use the menu mentioned above .
Hi Payal
I really liked ur veg diet plan for if. I m 36 year old, height 164cm and weight 152kgs. I have thyroid. Is IF good for me and the veg diet plan what u mentioned in the video can I follow That??
Hi Anupama ,
Yes it is good for you . you can follow . however , Thyroid supresses your BMR , so to keep it up , youshould include warm water / weak green teas which are zero caloris , in the fasting window , this will not provide calories but will keep your BMR up .
Hi mam this is divya this side my current weight is 66 kg I m 21 years old and wishes to achieve 6 KGS of weight loss I.e 60 kgs -59 KGS .although it’s not a big figure but I have tried every diet and every amount of hard work to achieve the goal but nothing works on me .I m unable to loose this weight since so many years and since I aspire to participate in beauty paegents a perfect figure is necessary for me .Please help me out
Hi Divya , kindly provide a synopsis of which diet are you following now , and your workout regime. and your height.
Hi payal
Loved yr blog – currently doing intermittent fasting using a 19 5 window daily – i excercise for about 45 min daily low impact though – have lost more volume than weight – my question to you is that too much stress on the body .. plus I don’t like food restrictions which is why I fast longer ..I am post menopausal is there some foods I should specifically consume .. thanks
Hi Kavita ,
Thank you for reading at Dietburrp and for your kind words of appreciation. if you do not like to restrict your food then Intermittent fasting is the best diet for you . make sre you include some carrots and soya in your diet and good proteins sources of food . this will help you in anti aging process for body , skin, hair and health over all. nuts like almond , flax seeds, walnuts , pumkin seeds, flax seeds will also help you protection from heart ailments which may prevail due to lack of estrogen after menopause.
basically avoid all fried food and any food that you feel guilty about.
Hi Payal ,
Thanks for the information . Just wanted to check I go for strength training at 8-9 AM in the morning and following 10 AM to 6 PM Window . Can you please suggest when to take Protein shake in this case ? Also would be good to go workout empty stomach ?
Hi Niraj ,
if your goal for gym is to lose fat weight , than going empty stomach while on IF diet is ok , as all the needed energy will be derived from your body’d fat store. you can have a glass of warm water with lemon , or a cup of black tea or coffee without sugar before gym time.
If your aim is muscle building , then you must go to gym after your 1 st meal . which needs to be equally good in carbs and protein.
– you can take your protein shake to break your fast after gym . in present case.
Thank you.
Hii Ma’m,I Just Wanted to ask you Which time is the best for workout during Intermittent Fasting. My Eating Window Is From 12 Noon To 8 PM.
Hi Atharva ,
if your aim is fat loss / weight loss, than you must go around 9 – 10 am so that the needed calories can be derived from your fat stores. and if your aim is to build muscle then you must go after your first meal.
Hi Payal seems your blog will help me for indian diet weight loss programme can you help me to how to start this program of keto diet and what sort of things needed for the program. I am from Sydney, Australia . than you for the help would like to go for personalised program if needed.
Hi Dimpy,
starting with keto diet is quite easy , as week 1 is all about eating ketogenic foods . the food are mentioned in my article here – https://www.dietburrp.com/indian-version-of-ketogenic-diet/
you can choose your menu from this article and start by buying the required ingredients. or you can sign in for our personalized diet services and we will make an ellaborate diet chart / time table for you along with all the details you need. to know about our diet program , check this page- https://www.dietburrp.com/diet-services/
Hi Payal. My blood sugars are little high and my daughter has pcos n high sugars for which we are under medication . Can both of us do intermittent diet. Please guide us. Can we take medicines when fasting also.
Hi Lakshmi,
yes you both can do intermittent fasting if you are on medicines. But avoid in case if you are on insulin. Also check this diet plan once – https://www.dietburrp.com/indian-diet-plan-for-pcod-pcos/
Hi Lakshmi,
yes you both can do intermittent fasting if you are on medicines. But avoid in case if you are on insulin. Also check this diet plan once – https://www.dietburrp.com/indian-diet-plan-for-pcod-pcos/ and for more info check this – https://www.dietburrp.com/?s=pcos
Hi Payal, my son is six months old and I am on exclusive breastfeed. Can I do IF for weight loss, will that be dangerous for my kid
yes it will decrease your milk supply. check this – https://www.dietburrp.com/weight-loss-diet-plan-for-lactating-mothers-in-india-without-losing-milik-supply/
Hello payal maam i love to know yo recipe of Russian salad.
Hello Payal,
Thank you for the meal plan.I am comfortable doing the 16:8 plan but my only weakness is having a cup of filter coffee in the morning with very half teaspoon sugar.Is that still considerable?
You can have coffee without sugar … may be with a sucralose based sweetner . but definitely not sugar. Rather if you can add a tsp of coconut oil in it , it becomes your fatfirst drink and will help in weight loss. check this – https://youtu.be/MonaHYNiLio
I am 38 years old and my height is 5.1 and my weight is 57.5…is it possible to reduce more weight by doing intermittent fasting…I am stuck with this weight for past four years and I am trying my level best to reduce but it’s not going below 55.
Hi Meenakshi,
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 !!
Hi Payal, your meal plan is really helpful for 16-8 hours timing.
Can i know meal plan for 20 -4 hours timing
Hey payal! This article is a great help.
But can you please tell some more nutrient intake for vegans?
Hi Riya , check this – https://www.dietburrp.com/7-days-vegan-diet-plan-lose-weight/
Hi Payal, I’m planning to start intermittent fasting. But I wanted to know that I wake up around 5 in the morning and eat 6 soaked almonds and one glass of water with ACV and also one banana as I go for a walk or jog for one hour. So before staring the diet around 12 o clock can I still do the same( almonds, acv water and banana)?
Hi Poonam ,
Yes you can shift the entire morning routine to 12 pm .
Hello Mam,can we have rice in this diet.Secondly can we have GUR as sweet.Thanks
Hi Manju , yes you can have rice . gur can be had in replacement of sugar . i you crave for sugar , then have 1 small piece of grr along with little roasted channa dal .
Hello Ma’am
I have read that intermittent fasting is not good for women as it can cause hormonal imbalance in their body leading to short or no menstrual cycles at all.
I really want to try this diet , so kindly advise if it is safe and how long women should fast each day.
Hi Rashika,
Yes this may be tru in some cases , but nonetheless, you can follow this pattern of eating for 1 month . You will notice a good change in your weight if this diet suits you. or else , if you do not see much changes , switch back to regular healthy eating.
Hello Payal, I am a biggest fan of yours , your suggestions are truly awesome , pls let me in intermittent fasting instead of skipping breakfast can i skip evening meals instead.
Like my fasting period will start from evening 4pm till morning 8am.
Hi Deepti ,
Thank you for your kind words. Yes you can choose any time for your 8 hour eating window.
Hi! I really liked your diet plan, for intermittent fasting and plan on starting it in a day or two. I just had a doubt, in the 2nd meal, you say 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)
Here, you mean to say 1-1/2 cups include both quinoa AND dal khichdi? I did not quite understand it. is it both 1-1/2 cups each or together? or do u mean one day i can eat 1-1/2 cups quinoa and one day 1-1/2 cup dal khicdi. also dal khichdi includes rice, right?
Also, if i eat 1-1/2 cups dal khichdi am i supposed to aslo eat 1 cup sambar separately with it? or does the 1 cup sambar get included in the dal khichdi. Im kinda confused on that point! Please help me out.
Hi Malvika,
its quinoa khichadi – take 1/2 bowl of quinoa , and 1/2 bowl of mixed dals ( mung and tur) mix all these together and cook khichadi … along with this you can have sambar or curd . sorry for the confusion.
Hi Payal,
Good to see your diet plans.
May i know what should be the cup size ?
1 Cup rice ? May i know in gms pls.
May be my question might sound silly 🙂
Thanks
Hi Siddharth ,
Thank you for reading at Dietburrp . we are glad you like our work .
To be precise , the sizes of cup are as follows –
1 glass – 250 ml
1 soup bowl / big bowl – 200 ml
1 bowl / medium bowl – 150 ml
1 small bowl – 100 ml
Hi Payal,
I have been trying to do IF bt it isnt working fine.I am a breakfast person n without that i feel very dull…could you please help me plan my diet window…Thankyou..
Hey divya ,
You can start your day at 10.30 am 4.30 pm
Is the no. of calories and macro nutrients dependent on your current weight? How do I know whats my requirement
check this – https://www.dietburrp.com/how-to-lose-weight-effectively/
this article guides about the math of calorie , and how you can know your requirement
Can i have shugerfree in black coffee
Articial sweetners are not good in the long run. safest sweetners are either stevia or sucralose based sweetners , so buy accor
dingly and use sparingly.
Mam
My current weight is 83 kg , height 170cm & i am just 18 . Which is not good weight with height & age . I want to loss these help me . Plzz
Hi Deepak,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
True!! Intermittent Fasting can improve muscle mass and can significantly reduce weight. I have prescribed this pattern of fasting to couple of my clients and have seen significant results.
Thank you! 🙂
Hi Payal,
I am 43 yrs old, weighing 72 kg n height 148 cm. I have hypothyroid condition n taking 75 mg a day.
I am interested in starting intermittent fasting. Prefer to go on intermittent fasting on weekdays (Mon – Thurs). Can I follow the intermittent fasting plan that you hv shared?
Hi Radha ,
Yes you can follow it . However, it is a generalized plan , and hence you might have to check the eat and avoid list from our thyroid article and check witht the food prescribed in the chart . Or we can plan a personalized diet for you , by considering your timings , medical issues and food choices and preferences. If interested you can check this page – https://www.dietburrp.com/diet-services/