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:
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.
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.
Check this Informative Video on the Indian version of Intermittent Fasting Diet Plan for Weight Loss:
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.
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 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.
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 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.
Here is a sample diet plan of the Indian version of Intermittent Fasting Diet Plan for Weight Loss.
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)
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.
This post was Last Updated on February 19, 2020
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hi payal im carlyn i just want to loose weight in month say 10kgs but the problem here is i cant stop eating
Hi Caroline, thank you for reading at dietburrp. May i know your weight , age, and height, any medical issues ?
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
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 ...
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
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.
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 ..
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
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,
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.
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.
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.
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.
Hi mam
Can we hv plix apple cider tablets in fasting window?
Will it break the fast
best avoided .. it may give you severe acidity . The best time to have it is just before breaking your fast.
Can the patient of diabetes (on insulin and non-insulin) and thyroid follow same diet?
diet changes if you are on insulin .
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?
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.
Can I have girnar desi kahwa green tea during fasting time
without sugar ... any brand is ok.