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,
I used to like sweets or chacolates or Jaggery after lunch.
In this diet plan, can i have 1 bite of above mentioned items after lunch and dinner? will it break intermittent plan to have like this?
Please suggest
if you eat 1 of this in your eating window , it will to break your diet .. you can have it
i do morning workout and my fasting time is from 8 pm to next day 12 noon
how shall i follow the diet as i have to workout at 6am in the morning ?
please guide me
in this case , you cannot have a pre workout meal .. just a glass of warm water with lemon and pepper may be .. or a shot of black coffee without milk and sugar
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