Indian Intermittent fasting diet plan for weight loss

Intermittent fasting has recently become one of the widespread and popular fitness trends. Unlike, most other fitness trends this works and has proven to be a weight-loss tool for a lot of people. Intermittent fasting is an eating plan in which you eat in a restricted window and fast for the rest of the day. Many diet plans and strategy focuses on what to eat, whereas the Intermittent fasting is all about when to eat. Intermittent fasting has its roots in prehistoric times. Before farming, humans used to be hunters and gatherers that evolved them to survive and thrive for long periods without eating. 

Proponents of intermittent fasting claim it is a convenient and sustainable way to weight loss. Some research has shown that intermittent fasting can help to prevent diabetes and have various health benefits. Among all the various style of intermittent fasting, the 16-8 is most popular among fitness enthusiasts. I followed the 16-8 intermittent fasting for almost 3 years. It did work for weight loss but one thing I want you guys to understand that the underlying reason why you will lose weight is by creating a calorie deficit. So why follow intermittent fasting? Because it is easier to stay in caloric-deficit while following intermittent fasting. 

The basics of fat loss remain the same, In fact, research has shown if calories are equated no diet is better than others. A caloric deficit is an answer to your weight loss problems but if Intermittent fasting is something that makes it easier to stay in deficit and suits your lifestyle, Go for it by all means. In this article, I will discuss my Intermittent fasting diet plan and hopefully give you some insights on how you can make your own Intermittent fasting diet plan for your goals.

Indian Intermittent fasting diet plan for weight loss

Indian Intermittent fasting diet plan for weight loss | Diet Overview

I followed the 16-8 Intermittent fasting, which is a form of time-restricted fasting wherein you have an 8-hour eating window and fasting for rest of the day. My eating window was from noon to 8 p.m, you can choose any window you want based on your lifestyle. Within this timeframe, I spread my meal across 3 meals. During the fasting window, you can have any zero-calorie beverage like green tea, sparkling water, black coffee etc. No restrictions on water, water intake should be adequate during both fasting and eating window.

Indian Intermittent fasting diet plan for weight loss | Meal 1

  • 1 bowl of fruits
  • 1 scoop of protein shake in milk along with 1 spoon of peanut butter
I like to break my fast with fruits and a protein shake. After the fast, you should reintroduce nutrition slowly and gently so that your gut isn't overwhelmed. Fruits are the source of essential nutrients that are much needed by our body. Most of us do not or under consume fruits. Fruits are very important and should be part of our daily life. Daily consumption of fruits will reduce the chances of chronic diseases. Peanut butter is packed with nutrients, fibre and a good source of Omega 3 fatty acid. Whey protein is one of the best sources of high-quality protein.

Macronutrients for Meal 1 | Calories:- 500 kcal

Protein   : - 35 gms
Fats        : - 23 gms
Carbs     : - 42 gms

Indian Intermittent fasting diet plan for weight loss | Meal 2

  • 200 gms of cooked white rice or 2-3 rotis
  • 1 bowl of homemade subji ( Indian style cooked vegetables )
  • 200 gms of chicken breast
  • 150 gms of curd
Any homemade subji available at home along with rice or rotis will work. Chicken breast is high in protein, low in fats and has no carbs and a very low glycemic index. Curd has a number of health and nutritional benefits. It keeps your system cool, aids in digestion and helps with stomach problems

Macronutrients  for Lunch | Calories:- 655 kcal

Protein   : - 72 gms
Fats        : - 15 gms
Carbs     : - 54 gms

Indian Intermittent fasting diet plan for weight loss | Meal 3

  • 100 gms of cooked white rice
  • 200 gms of any lentils / pulses / legumes
  • 1 bowl of vegetable salad
  • 100 gms of paneer
Lentils/pulses/legumes are a good source of fibre, carbs and protein. They are also packed with many essential micro-nutrients. A vegetable salad is necessary to have with dinner as it will aid in digestion and also provide you with essential nutrients. Paneer is rich in protein, fats, calcium and magnesium. The Protein in paneer is slow-digesting that releases amino acids slowly, so it's best to take it before bed for recovery and reduce muscle breakdown while you sleep.

Macronutrients for Dinner | Calories:- 600 kcal

Protein   : - 35 gms
Fats        : - 24 gms
Carbs     : - 64 gms

Macronutrients for All Meals | Calories:- 1755 Kcal

Protein   : - 142 gms
Fats        : - 62 gms
Carbs     : - 160 gms

      Indian Intermittent fasting diet plan for weight loss | Final Thoughts

      If your goal is to lose weight, It is not necessary to follow intermittent fasting. Intermittent fasting is one of the many strategies to lose weight. It is important to understand that there is no one-size-fits solution when it comes to fitness. Intermittent fasting is great for some people, it might not be feasible for everyone. The only way to find it is by trying if you feel good while fasting and find it sustainable it can be a very powerful tool to lose weight and improve your overall health.

      If you are looking for a science and evidence-based coach who can design a customised diet and workout plan for your fitness goal, Drop an email to

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