While the entire world is busy consuming small and frequent meals in order to lose weight, some individuals are busy with intermittent fasting and still losing good weight. Want to know more? Please read on to understand what is Intermittent fasting and how it can help you shed some weight.
What? These days, you are having just 2 meals a day? You are skipping breakfast? You are fasting for 16 hours till you have your next meal, and you are claiming that you have gained muscle mass even though you have reduced your training hours drastically? And you are saying that you have become leaner, stronger, and more energetic? Are you crazy? Are you kidding me? No, you are not crazy! No, you are not kidding me! I know what you are doing and I am going to let all my readers know what this eating pattern is referred to, how it works, and how one can benefit from it.
This pattern of eating is called intermittent fasting and it refers to a way of meal planning that allows you to get the maximum benefits out of your meals. When you undergo intermittent fasting, you don’t need to change what you eat, but you need to change when you eat.
What is Intermittent Fasting?
Intermittent fasting opposes the general belief that supports the idea of having 6 small meals in a day. People undergoing intermittent fasting may have 2 big meals in a day without having to cut down on calorie intake or going on a crazy diet. Intermittent fasting has been found to be a great way to retain lean muscle mass and lose body fat. This is mainly due to the simplistic nature that allows you to actually practice it with just a little bit of behavior change. And I’m sure, most of you would find it easy to arrange for 2 meals a day rather than taking on the responsibility to plan 6 low-calorie yet highly nutritious meals daily.
How Does Intermittent Fasting Work?
We need to understand what happens when the body remains in the fed state and the fasting state in order to understand how intermittent fasting works.
- Your body is in a fed state when it is undergoing the processes of digestion and absorption. Normally, this state starts when you eat and lasts for 3 to 5 hours until the digestion and absorption get completed. In this state, your body finds it difficult to burn fat as your insulin levels remain high.
- After this period, your body comes to a state where it is not absorbing any meal. This post-absorptive state lasts for 8 to 12 hours, after which your body enters the fasting mode. You will find it easier to burn fat in the fasting stage as your insulin levels remain low.
- Since our body enters this fasting stage only 12 hours after the previous meal, it’s not likely that our bodies remain in the fat burning stage at other times. This explains why many people who undergo intermittent fasting will lose body fat without having to change what they consume, how much they consume, and how many hours of exercising effort they put in.
- This type of fasting brings your body to an automatic fat burning state that you cannot experience while following a normal eating schedule. I know that seems to be bizarre, but I explained the science to you.
- This contradicts a lot of studies on weight loss, like the eat your breakfast theory, small frequent meal theory, Body going into famine state theory. But this actually works on a lot of obese people. Hence can be practiced for a while if your body responds positively to intermittent fasting.
The Benefits of Intermittent Fasting
While most people undergo intermittent fasting to lose body fat, intermittent fasting provides other benefits as well:
1. Enjoy a simpler day:
Intermittent fasting makes your life simpler as you do not need to worry about making breakfast. You can just drink a glass of lemon water and kickstart your day. By not having to worry about the morning meal, you feel less stressed and you can save your time and energy to do other things.
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2. Live longer:
Yes, that’s true. Intermittent fasting can make you live longer. Scientific research has proved that calorie restriction is a way of lengthening life-span. When your body enters into the starving mode, it tries to find ways to lengthen your life. In research conducted in 1945, it was found that intermittent fasting extended the life in mice. In recent research, alternate day intermittent fasting was found to lengthen lifespan.
3. Reduce the risk of cancer:
Several studies have been conducted to understand the link between cancer and fasting. Early reports suggest that fasting has a positive effect on cancer patients. A study was conducted with 10 cancer patients and it was found that the harmful effects of chemotherapy could be reduced through fasting before undergoing treatment. This study is further supported by another study which suggested that alternate day fasting before chemotherapy could increase the cure rates and decrease the risk of deaths. Many studies on fasting and disease have found that fasting not only reduces the risk of cancer, but it reduces the risk of cardiovascular disease as well.
4. It’s so easy to follow:
Intermittent fasting is easier than dieting. Most dieters fail to achieve their objectives as “diets” are associated with strict regimens and foods that do not appeal much to taste buds. So in the long run, most people are bound to come back to their normal dietary plan which may reverse their weight loss effects. So we see that most diets are difficult to implement due to the behavioral change that dieters need to undergo. This is where intermittent fasting seems to be an easy-to-implement task for people who find diet control very difficult.
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In a study conducted with obese adults, it was found that the subjects were able to adapt more quickly to intermittent fasting and were able to lose weight faster.
Most diets seem to be easy to implement initially, but they turn up to be something different later. On the other side, intermittent fasting seems to be very difficult to implement initially. But once you start following it, you feel relaxed. It might seem to be a terrible idea to go without food for several hours. But once you start doing it, you won’t feel much of a trouble.
You May be interested in reading our other Articles on weight loss :
How to Begin With Intermittent Fasting:
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Try out the Leangains Model. This model is characterized by a 16-hour fast which is followed by an 8-hour eating period. This pattern was developed by Martin Berkhan. It does not require you to start the 8-hour eating period at any particular time of the day. For example, you can start at 8:00 am and stop at 4:00 pm. Or you may start at 2 pm and continue till 10 pm. Try out whatever suits you the most and matches with the meal timings of your family. It is really easy to get into the habit of intermittent fasting as you learn to avoid eating at certain times.
Here is a complete sample menu of an Indian version of Intermittent Fasting Diet Plan for Weight Loss
However, there is one disadvantage that may make you re-think. When you cut meals, you may find it very difficult to meet your calorie requirements. And you may find it very hard to train yourself to eat bigger meals on a daily basis. You may end up losing too much weight which may be good or bad depending on your goals. Choose wisely.
Endnote:
I have observed among my Indian clients that a lot of women, especially the homemakers unknowingly follow a 2 meal pattern through the day. If you are one of them and wondering why you aren’t losing weight, Its time to change your routine. Come out of this intermittent fasting and you will see the difference. While those on a frequent meal routine can benefit if they change to intermittent fasting. Please seek advice from an expert before you plan out your weight loss regime.
Hi Payal,
I have tried several Diets / Routines in my Life and some like GM diet from your site helped a lot but then I gained back due to miscarriages n other Hormonal issues. I saw many of my relatives adapting to IF and losing easily by eating everything with 16:8 window (doing hardly any exercise) so thought to give it a try. Now, I have started IF since 5 days after reading the post from Dietburrp and your replies.
I am working from home (IT job) and my office timings are 10 am to 8 pm. I would like to have some inputs from you whether I’m doing right or not and if not then what changes should I bring. Also, how imp doing exercise in this?? I feel bit low to do any. No help so doing household chores like cooking, cleaning utensils all on my own.
Please let me know the corrections from below of my schedule:-
12 pm: 1 cup Tea, 1/2 tsp SugarFree Lite, 3 Britannia Nutrichoice High Fibre biscuits
2 pm: 2 rotis, 1 full medium size cucumber, 1 bowl cooked Vege, Dal-Rice cooked (1 cup)
5 pm: 1 cup Tea, 1/2 tsp SugarFree Lite, 3 Britannia Nutrichoice High Fibre biscuits
7.30 pm: Variations of Brown Rice like Pulao, Fried rice with Veggies, Palak Dal, Salad
In between snacking hardly any as I’m trying not to eat anything…
My Info:- I weigh 80 kgs; height: 5″; Age: 33 years
My Ques:
1. Corrections in above
2. What if I combine Veg Keto Diet + IF??
Please please guide. Put some light. I feel this is my last hope coz I just can’t be in kitchen cooking 6 meals for myself and putting a chart for what has to be eaten n when.
correcyions :
12 pm: 1 cup Tea, 1/2 tsp SugarFree Lite, 3 Britannia Nutrichoice High Fibre biscuits
payal – dont start your eating phase with tea / coffee … a salad with chia seed is best .. you can have tea a little while afer thats
2 pm: 2 rotis, 1 full medium size cucumber, 1 bowl cooked Vege, Dal-Rice cooked (1 cup)
payal – ok ..
5 pm: 1 cup Tea, 1/2 tsp SugarFree Lite, 3 Britannia Nutrichoice High Fibre biscuits
payal – ok
7.30 pm: Variations of Brown Rice like Pulao, Fried rice with Veggies, Palak Dal, Salad
payal – ok
In between snacking hardly any as I’m trying not to eat anything…
payal – you need to add a fruit … and more salads … .and veggies .. your det lacks fiber..
for veg keto if , the plans woll change completely .. check our keto diet .
Can you tell me we should have only 3 meals at 12pm , 4pm and last 7:30
yes
Hi. What is Dr Dixit’s diet Plan? Is it same as IF or different than that. I am on small portion meal diet since last 20 days with one day detox. It has helped me a little. I am a thyroid patient. My doctor suggested me to go for Dixit Diet looking at my busy schedule. I had tried keto diet long back. That too had helped me to shed some 2 kgs in a week. My issue of putting on weight started after I stopped taking Herbalife that I was consuming for almost 6 years.
Hi Dr. Hina,
yes by dr. dixit’s diet they mean the IF diet only. any meal replacement shake is not a good choice for weight loss, it all comes back sooner or later… hence you are facing the issue. you can try the THIS – https://www.dietburrp.com/indian-version-of-intermittent-fasting-diet-plan-for-weight-loss/ Dont forget to check the video here , it is self explainatory.
Hi mam,i am start to follow your fasting plan,but m having stomach alcer problem..what can i do for 16 hour window..to avoid any further problems..please suggest mam..thank you.
Hi Vive , intermittent fastig is not suitable in cases of ulcers , gastric reflux , acidity . Please choose other balanced diet instead of this one.
Thanks mam for your reply. I lost my post pregnancy weight two years back with your version of GM diet. I have seen many videos on IF, Veeramchineni and keto and tried all of the mentioned.
But at times don’t follow healthy meal hence put on weight. So trying IF from dietburp. It’s really nice to see a busy dietician reply to your queries without asking anything in return.
Thanks so much for all your help
Hi Deepa ,
Thank you so much for your kind words . The appreciation and positivity that we get in return from the readers is much fulfilling. 🙂
i am glad ,i can play some role in your health journey , thats all that matters 🙂 Have a great day ahead !
Hello mam, good day!!!
Thanks for the informative article and the video abt IF. Iam following IF 16:8, if I go for a one hour walk at 6pm that’s what I can do in my current life style, will it show fast results. Here the office hours starts by 7 am. It’s only by 6pm I can go out. Although I reduced one kg but jus confused. Can you please adv
Hi Deepa , whatever time you are freee, is the best time to workout . dont worry about it . only make sure you work out in the right manner .
Hii payal madam
Fasting window me zym jate hai kiya ye sahi hai
Kitne months tak IF karna sahi hoga
Plz ans madam
fasting window me 12th se 16th hour me ager aap gym jaate he to fat loss jada hota hhe … so its good .. follow it for 1 month and see how it benefits you , then decide.
Hi
I am doing IF from last 2 & half months.
Today I have gone for blood donation (regular blood donor in every 3 months)
my hemoglobin was showing 10.5.
Fasting window is from 1pm to 7am in the morning
Pls clarify below points:-
1) Can I take beet juice in empty stomach to increase hemoglobin. Currently I am taking lemon with Lukewarm water after 40 min I will go for breakfast.
2) During fasting window I am taking 1 cup green tea (9pm) and 1 cup milk tea with little sugar (7pm)
3) I have lost 7 kgs in 2 & half months – is it normal
4) I have lost approximately 3 inch to my tummy is it normal
5) my face is looking dull as compare to previously.
Please suggest I am doing intermittent fasting in a correct way or not.
Your quick revert is highly appreciated
Thanks in advance.
Hi Aditya ,
Firstly , 16 hours of fasting window is enough , you are doing 18 hours , its a little harsh …
1) Can I take beet juice in empty stomach to increase hemoglobin. Currently I am taking lemon with Lukewarm water after 40 min I will go for breakfast.
– Dont take beetroot on empty stomach , it causes gas to most individuals. You need to mix 1 pomegranate , 1 bbeet and 1 apple every day and have this as a salad / fruit bowl anytime in your eating window. Also check this – https://www.dietburrp.com/indian-diet-to-increase-haemoglobin-levels-in-blood-foods-to-increase-hb-levels/
2) During fasting window I am taking 1 cup green tea (9pm) and 1 cup milk tea with little sugar (7pm)
– Green tea is ok , but milk and sugar tea gives calories , and hence the fast breaks. please stop that . you can take black tea with a sweetner .
3) I have lost 7 kgs in 2 & half months – is it normal
– yes thats a good weight loss.
4) I have lost approximately 3 inch to my tummy is it normal
– Ofcourse .
5) my face is looking dull as compare to previously.
– That is due to excessive fasting and may be the choice of food. if you give a complete diet recall of what food you eat in eati ng window, i might be able to help . Also mention your current weight and height and age
Hi
I am doing IF from last 2 & half months.
Today I have gone for blood donation (regular blood donor in every 3 months)
my hemoglobin was showing 10.5.
Fasting window is from 1pm to 7am in the morning
Pls clarify below points:-
1) Can I take beet juice in empty stomach to increase hemoglobin. Currently I am taking lemon with Lukewarm water after 40 min I will go for breakfast.
2) During fasting window I am taking 1 cup green tea (9pm) and 1 cup milk tea with little sugar (7pm)
3) I have lost 7 kgs in 2 & half months – is it normal
4) I have lost approximately 3 inch to my tummy is it normal
Please suggest I am doing intermittent fasting in a correct way or not.
Your quick revert is highly appreciated
Thanks
Hi,
Am planning to start IF with 9am to 5pm window,
am a vegetarian . how many calories of protien , carb and fat i shoud add in my diet.
can you please suggest me a meal plan .how can i fit the 1200 cals meal plan suggested by you in this IF? please suggest
Hi Veena , our next article is a sample of Indian diet plan for Intermittent fasting. please stay tune , and you will get all the needed info in this .
Hi payal this is sneha I am following intermittent fasting but hardly I lose only 2 to 3 kg in one month. My weight now 60 kg. I want to reduce 4 kg more by the end of March. Is this possible?? my problem is if I start exercising my weight is fluctuate sometime it decrease or sometime it’s increase. If I go on low calorie diet I feel like hungry all day. I have food carvings. How to stop food carving.
https://www.dietburrp.com/how-to-stop-food-cravings/ check this . since when re you following intermittent fasting ? if i ts been more than a month then its time to change your diet plan for further weight loss.
Hi,
Am Shahwar, I was reading your articles and U must tell you that you are superb and very sorted dietician.
I want to tart that intermittent diet plan, just wanna know what kind of diet plan should I follow, because am a biggener.
Pls help me in this.
Thanks
Shahwar
Hi Shahwar ,
I cant thank you enough for your kind words . This really helps me and motivates me in many ways. Coming to your diet , i need to know more details like your age , current weight , height , workout pattern etc … based on all this i can calculate your calorie requirement and accordingly help you by suggesting a suitable diet plan . I will also recommend that you read this article once , a lot of your ideas about how to start m how much to do and what to do will be cleared after reading this . — https://www.dietburrp.com/how-to-lose-weight-effectively/
Hi Payal I am 62kgs and 5.4”
I have been on a Keto diet for 3months now took a break in between and started again this week with intermittent fasting (bullet cofee).. but my weight doesn’t seem to move at all..
Can you suggest
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont 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 / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
Hi I am sneha after following intermittent fasting now my weight is 62 kg. If I follow 1000 calorie diet in fasting period then how much calorie I burn during exercise I want to lose 6 kg. My height is 160cm.my age is 29yrs.Can I eat white rice in one meal and at evening can I eat one jawar roti. I am from Maharashtra.
Hi neha , yes you can include rice and jowar roti in your meal . eat 1200 calorie diet . and spend 300 – 400 calories in workout
Hi my height is 160 cm and my weight is 65 kg now. I do intermittent fasting from one week I lose half kg weight till now. I eat 2 meal a day and drink evening tea.
Is that ok. I am doing 45 min low impact cardio.
Hi Sneha ,
food is ok , in intermittent fasting diet , the fasting time is important .
Hi Payal,
I loved reading your posts.
I am planning to have 16: 8 hours window ( First meal at 1 pm and Dinner around 7 pm )
Few questions to ask
1) It is always said, Breakfast is the most important meal, now with the above pattern; you are only having brunch and skipping the breakfast, is it good for health?
2) During your fasting hours, can you use sweeteners like Stevia ( or any sugar-free substitutes)?
3)What about light workout during the fasting hours?
4)During the fasting hours -Can you drink
Coconut water
Using Psyllium husk ( mixed with Water ) – I am using Metamucil
What about bulletproof coffee ( Although you have mentioned ” anything which has
calories – is not allowed during the fasting state”
Bulletproof coffee does have coconut oil, grass-fed butter ( you can use normal butter ? ), ghee and can have significant calories– Bit confusing isn’t?
Hi Vijay ,
Thank you for reading at Dietburrp . here are your replies …
1) It is always said, Breakfast is the most important meal, now with the above pattern; you are only having brunch and skipping the breakfast, is it good for health?
Payal – Yes its true .. and hence we always recommend a balanced low cal diet for weight loss. Diets like intermittent fasting are good for short term . and you need to adjust your timings accordingly . if you are following the 1.00 to 7 .00 eating window , youmite feel a little lethargic and unable to concentrate at work in the morning hours of hunger. try to start by 10.30 – 11.00
2) During your fasting hours, can you use sweeteners like Stevia ( or any sugar-free substitutes)?
– yes you can have stevia / sugar free natura . they are almost 0 cals.
3)What about light workout during the fasting hours?
– ofcourse yes .. workouts are needed , but watch over yourself , dont over do it .
4)During the fasting hours -Can you drink
Coconut water – nope
Using Psyllium husk ( mixed with Water ) – I am using Metamucil – hmm never thought of it , but yes you can .
What about bulletproof coffee ( Although you have mentioned ” anything which has
calories – is not allowed during the fasting state” Bulletproof coffee does have coconut oil, grass-fed butter ( you can use normal butter ? ), ghee and can have significant calories– Bit confusing isn’t?
– nope , not allowed.
Hi payal..what we lose in this diet fat muscle or body water…..if we lose weight then is there chances of again gaining weight once we stop this diet…though we follow a healthy lifestyle…is this is suitable for hypothyroidism….can you pls suggest few tips and food that we can have in IF
HiArchana ,
if you are following it with 45 mins workout . you wont gain back the weight even if you get back to normal routine if you keep doing the workout that you do . you will main the lost weight . but if you leave diet and exercises abruptly , you might gain the lost weight back . tips and foods related to the diet are mentioned above in the article.
I can fast from 8pmin the night till 2pm in afternoon. Can i have just little bit of nuts in morning around 9 to avoid acidity. Will it work .. i want to lose 7-8 kgs
Hi Kusum ,
no , the moment you eat anything , the fast is broken . so beat is eat early dinner and break the fast earlier. keep drinking a lot of water to avoid acidity . and if your body has a tendency to increase acidity , then please opt for other healthier diets to lose weight instead of following this one.
Hello Payal..
Liked ur blog.
I have a query …Can. U plz suggest. My morning tea is the most imp drink for me which I find really difficult to avoid as it gives me headache. If I start my IF diet at 8pm nite to 12pm next day that is 16:8 .. can. I have my morning tea with less suger and milk?
During my eating window I can have my evening tea. I’m planning for 2 big meals with 2 teas in between… One tea in eating window and one in the morning during fasting…. Plz suggest. Thank u .
Hi Ruchi ,
if you eat or drink anything that has calories , your fast is broken so please adjust your time window accordingly
Hello Payal….
Loved ur blog…. And the way u explain… Thank you wo much for guiding people like us 🙂
My main problem is my eating pattern.. I am unable to control my hunger and just eat a lot…. Though I walk for around 7-9 km everyday but than its not effective becoz of my over eating. I came to know about this intermittent fasting diet and now planning to start with it.. I wanted to know can I have tea during my fasting period? Tea with lil milk and stevia? Will that be ok? Thank you.
Hi Ruchi ,
anything that has calories will break your fast . if you feel hungry at most time , it is due to high metabolic rate . so why choose intermittent fasting . you should rather go for a diet where food is distributed thru the day and you can eat when hungry . 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.
My son is 9 months old and eating solid food along with this i feed breast milk too. Can i start intermittent fasting (16:8) to lose pregnancy weight ? Can i breastfeed my baby during fasting ?
Hi Ritha,
intermittent fasting can reduce the milk production. If you feed your baby more than 5 times in a day , its best to avoid this diet right now. you can check this one – https://www.dietburrp.com/weight-loss-diet-plan-for-lactating-mothers-in-india-without-losing-milik-supply/
Can IF diet be followed by eating 9 am -5 pm and then fasting post 5. Please suggest best 8 hour window to eat
yes it can be followed . see there is no best time window that suits all .. some people feel more hungry for lunch then for dinner. so you will hav to choose your time based on your body’s response . try to eat at the mentioned time 9 – 5 .. and see how it goes for 1 day .. if this suits your body then this is best .
Hie
Can i do intermittent fasting on your given keto diet?
And in intermittent fasting can i have BPC ?
yes you can
Hi Payal,
Ur blog nd diet plans r really amazing.I lost 12 kgs till nw..I m 85 kgs nd nw i m stuck wid my weight loss…can u suggest me whc diet plan should i follow frm all ur plans to break d plateau..
Hi Mariya ,
wow , 12 kgs is good weight loss. i am happy i could be of help to you . follow the gm diet plan . tis will help in breaking the plateau
Hi Payal:
Do you have sample diet plan for intermittent fasting. I eat only eggs otherwise vegetarian.
Your site is amazing.
Thanks rupali ,
i dont have sample plan for intermittent fasting as it is more about timings of food over menu choices …
Hi,
I’m working in night shifts. please tell me hope to follow this diet with maximum benefits. I have to lose around 35 kgs.
Hi payal,
Iam having one doubt.. i want to do tis diet.. iamal gng for gym by 9am and . Iam planning to do tis diet by 12 to 8pm.. but while gng for gtm wat can i hav to get energy to do gym … pls suggest me..
Waiting eagerly for ur reply..
THANK YOU…
please gym in the eating phase or you will black out
Hi ma’am
I really liked all your diet plans and you are doing a great job. I am 31 years old I weigh 62kg nd my height is 159cm but my triglycerides are high.I want you to suggest me an ideal diet plan and exercise routine. By the I have read that intermittent fasting diet has side effects in women is that true?
Hi Janani ,
the related side effects are mentioned above in the plan , there is none additional for women . you should try our 1400 calorie diet plan for weight loss. it will bring down a few kgs as well as help you with your triglycerides too
Hi.
This seems interesting.
What according to you should be the diet in this intermittent thing.
Like 11am cucumbers plus apple etc
And
1pm full North or South Indian lunch without Sweet and unsweetened
7pm any veggie sandwich with unsweetened milkshake or coffee.?
I want to loose like 15 KGS
Hi Kamna ,
have you tried any other diets ? this diet will work as a good plateau breaker, but is not good to start with such a vigorous routine . start with our 1200 calorie diet plan for weight loss. we have a lot of them on Dietburrp . https://www.dietburrp.com/?s=1200+calorie
Hi,
This sounds interesting.
Thank-you for sharing.
I wanted to ask that if I stick to 1pm to 7pm
So can I have my first meal at 1 and second at 7pm.
Post that I just take isapgol laxative ( softovac sugar free) suggested by my doctor. At bedtime Will I lose weight.
Lunch I have south Indian or north Indian followed by coffee and dinner mostly sandwiche or Dosa or omelette bread with some shake or coffee .
As my work timings are bit weird.
I reach back by ten.
I need to lose weight badly now ..
Mornings I eat cucumber and Apple..
I’m so confused.
GM I have done earlier.
But that again is not possible with my work..
5:2 or intermittent fasting..
yes you can go ahead with the above mentioned pattern
Hi Payal,
Thanks for such an interesting article. I have a query is there in calories limit for the three course meal in this intermittent fasting thing? I am 60 kilos and my height is 5 feet 3 inches. I have started feeling little bulky after several dengue a month back. I want to get back to shape in 2months time with a reduction of 5 kilos. I walk for 30-45mins a day for 5 days a week. I fast on Thursdays and eat only fruits. I drink 3 cups of green tea a day. At times unable to control my cravings for unhealthy foods. Please suggest.
Thanks
Hi Indu ,
1] no caorie restrictions , but you need to eat clean . as in mo friend and all . you can follow intermittent fasting , it really helps . your diet pattern is simple and clean so thats a plus .
Hi Payal,
In case, I start with this plan and my meal timings are b/w 11:00 A.M to 7:00 P.M. Can I consume plain milk anytime out of my meal timings?
Regards
Harry Zinta.
no dear . i am afraid you can have only water or green tea without sugar or lemon water with a pinch of salt and pepper after 7.00 pm and before 11.00 am next day . milk is allowed only in your meal time window
Hi Payal
This is ruby here if u remember. I want to know apart from ghee n mustard oil what type of oil should we use? I am in great dilemma about it. Pl sort it out. Whether refined oil is advisable.
Hi Ruby di ,
ofcourse i remember you .. hope you are doing well.. coming to which oil to use , actually no oil is complete in its own . the healthiest is to combine 2 types of oil .mustard oil comes under MUFA (monounsaturated fatty acids) so this can 1 typ of oil you use , along with this you can use any vegetable oil like sunflower oil or rice bran oil . these are PUFA (poly unsaturated fatty acids). so you dont really need to mix them together . but you can but 1 liter of mustard oil and 1 liter of sunflower or rice bran oil. some dishes can be cooked in mustard while some dishes can be cooked in sunflower or rice bran oil. this is the correct way . dont get confused , just do this and you will be sorted. 🙂
Thank u sooo much for ur reply.. i wil try to start tis plan asap and let u knw… if u dnt mind one small doubt8 hrs food include only meals r we can hav fruits , milk and all in btwntwo meals.. here meals quantity doesn’t matter is it.. if i start by 10am in mrg wat can i hav to start the day…
start your day with an apple , unlike other diets where we insist on starting with lemon water , this is to avoid acidity. then just have 3 main meal , no midmeals at akl. whatever you wanna eat , eat at once in breakfast , lunch or dinner . even fruits. and nothing after 6 pm . till 10 am next morning . only water .
Hi payal,
This article nice, i already had diet plan frm you and reduced 10kgs.. strugling frm there.. need to change my food plan .. i think this plan having food for 8hrs and fast for remaining is gud to hear.. can i adjust timings ex- 10am to 6 pm. Daily i hav to stick for same timing or i can change timing if i need…
Hi Sandhya ,
How have you been ? good to hear you lost 10 kgs with our plan . yes you can try this method as well. timings you mentioned are ok too. try to stick to same timings every day. a little here and there is acceptable .
Hi.. This is like 5:2 diet..
Fasting on two non consecutive days of a week…
Please suggest..
What’s your take on that..
I only trust your suggestions?
i think you should ffollow this for 3-4 days in continuation . if you lose more than 500 gms, that means this pattern suits you , then you can follow the 5:2 pttern. its always better to test , see the result and then judge for planning !!
Hi payal i want to thank you for this article really helps me lot. recently i lost 7 kilos in 3 months with help of your articles. My weight loss stops there but I started this intermittent fasting I think again my weight loss started thanks a lot
Hi Sailaja ,
Thank a lot for sharing your experience with us . this will encourage a lot of our readers. wih you all the best !
Mam all ur diet ideas r really good. I also want 2loose
Wt I have TSH level 6, on thyronorm 25 MCG.Am 42 years also experiencing PMS symptoms.Only on household chores. Ht 5″4 Weight 95.please help me loose St.
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 – https://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. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://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.
hello ma’am
can one cup of lemon tea with little sugar is allowed while on fasting window?and can snacking on healthy foods/fruits/dry fruits is allowed apart from lunch and dinner while on eating window.
thanks in advance
Hi Mamta ,
im afraid , no snacking allowed . only 2-3 major meals as in breakfast , lunch and dinner .most people find success with only 2 meal pattern . they have brunch and early dinner. lemon tea is allowed , as it will go in as water , but no sugar please
Hello Payal,
Once again a very good article..
I have some doubts
If a person follow this kind of fasting then how quickly can he\she reduce weight interms if kilos in a week or in a month.
Because above u have said that obese ppl can practice for a while if their body responds positively.
long back I had done this I mean I ate before 4pm n fasted for 16 hrs I had reduced too n I stopped because i didnot had proper knowledge i was scared whether i was doing right thibg yp my body or not..Now reading your article again it motivates me.
So how long can we practice.
Thank you.
Hi Rashmi ,
Thanks . actually the response is different in different individuals . some people have gone to lose even 5 kgs in a month with intermittent fasting , while there are a few who lost 2- 2.5 kgs in a month . so there is no particular thumb rule on how many kilos will one lose. you can follow this for upto 1 month … and then alternate months till your goal is achieved.