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Intermittent Fasting

Intermittent Fasting s an eating pattern that cycles between periods of fasting and eating. It doesn’t prescribe what you eat, but rather when you eat.

Popular Intermittent Fasting Methods

Here are the most common IF schedules:

Method    Eating Window    Fasting HoursNotes
16:8    12 PM – 8 PM    16 hrs    Most popular; skip breakfast.
14:10    10 AM – 8 PM    14 hrs    Easier for beginners.
18:6    1 PM – 7 PM    18 hrs    More advanced.


How It Works

  • During fasting, insulin levels drop and your body burns stored fat.
  • Growth hormone increases, aiding fat loss and muscle gain.
  • Cells initiate repair processes (like autophagy).

Benefits

  • Weight loss and fat burning
  • Improved insulin sensitivity
  • Reduced inflammation
  • May improve brain function
  • Simpler meal planning

Who Should Avoid It or Consult a Doctor First

  • Pregnant or breastfeeding women
  • People with diabetes or blood sugar issues
  • Those with a history of eating disorders
  • Anyone on medication or under medical treatment

What to Eat During Eating Window

  • Whole foods: fruits, veggies, lean proteins, healthy fats
  • Hydration: water, green tea, black coffee (okay during fasting)
  • Avoid processed and sugary foods for best results

Tips for Success

  • Start slow (try 12:12 or 14:10)
  • Stay hydrated
  • Plan nutrient-dense meals
  • Stay active — light workouts during fasting are okay
  • Be consistent, but flexible
Let’s choose a gentle and sustainable intermittent fasting (IF) plan that fits your early mornings and helps you lose fat without feeling starved.

Recommended Schedule: 14:10 Method

Fasting: 14 hour
Eating Window: 10 hours
Suggested Eating Window: 7 AM – 5 PM

  • This works well since:You wake up early.
  • You’ll eat your first meal in the morning (so you don’t feel weak).
  • You’ll finish eating by 5 PM, giving your body time to fast overnight.

Sample Daily Routine (14:10)

TimeWhat to Do
5:00 AMWake up, hydrate (water, lemon water, or black coffee)
7:00 AMFirst meal (protein + complex carbs)
12:00 PMLunch (veggies + lean protein + healthy fat)
4:30 PMLight dinner/snack (soup, salad, nuts, or fruit)
5:00 PMBegin fasting (only water, green tea, or black coffee after this)
9:00 PMSleep

Basic Meal Guidelines

  • Breakfast (7 AM):
    Oats + nuts/seeds + banana OR eggs + multigrain toast + fruit

  • Lunch (12 PM):
    Grilled chicken or dal + brown rice + veggies

  • Evening meal (4:30 PM):
    Light soup, sprouts, salad, boiled egg, or fruit

Tips for You

  • Stay hydrated throughout the day.

  • Avoid sugary drinks or snacks during the fasting window.

  • If you work out early in the morning, you can still fast after — or have a light pre-workout snack (if needed).

  • Once your body adjusts (after ~1–2 weeks), you can consider trying 16:8.

Eating Window: 7:00 AM – 5:00 PM

Day 1

  • 7 AM (Breakfast): Oats porridge with almonds + banana
  • 12 PM (Lunch): Brown rice + moong dal + mixed veg curry
  • 4:30 PM (Snack): Fruit salad + 5 soaked almonds
Day 2

  • 7 AM: 2 boiled eggs + whole wheat toast + green tea
  • 12 PM: Chapati (2) + chole + cucumber salad

  • 4:30 PM: Roasted chana or sprouts + coconut water
Day 3
  • 7 AM: Upma with veggies + herbal tea
  • 12 PM: Quinoa + paneer curry + sautéed greens
  • 4:30 PM: 1 apple + handful of peanuts
Day 4
  • 7 AM: Poha + 1 boiled egg or tofu (optional)
  • 12 PM: Millet roti (2) + bhindi sabzi + dal
  • 4:30 PM: Greek yogurt (or curd) + fruit
Day 5
  • 7 AM: Smoothie (banana, oats, peanut butter, milk)
  • 12 PM: Brown rice + fish curry (or tofu curry) + spinach
  • 4:30 PM: Boiled sweet potato + black salt
Day 6
  • 7 AM: Idli (2) + sambar + coconut chutney
  • 12 PM: Chapati (2) + rajma + salad
  • 4:30 PM: Buttermilk + 2 dates
Day 7
  • 7 AM: Vegetable paratha (without butter) + curd
  • 12 PM: Vegetable khichdi + mixed veg raita
  • 4:30 PM: Trail mix (seeds + nuts) + lemon water
Tips
  • Drink 2–3 L water/day
  • Walk or stretch during fasting to boost fat burning
  • Avoid fried or sugary items
  • Black coffee/green tea OK during fasting

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