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 in 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 to 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.
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 spilt 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.
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! 🙂
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.
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
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! 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.
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.
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 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 .
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 .
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, your meal plan is really helpful for 16-8 hours timing.
Can i know meal plan for 20 -4 hours timing
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?
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 !!
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
Hello payal maam i love to know yo recipe of Russian salad.
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 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/ and for more info check this – https://www.dietburrp.com/?s=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/
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/
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 ,
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.
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 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
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
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
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.
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
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/
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 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 ..
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 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.
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 .
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 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,
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 🙂