What to eat on intermittent fasting for weight loss? [Full Day Diet plan]

intermittent fasting for weight loss

In this article, I am going to share with you Intermittent Fasting for Weight Loss – Full Day Diet Plan.

How much weight do you want to lose? 9, 13, 18 Kgs or simply get to where you want to be.

Guys this will be a complete guide to intermittent fasting which is the best way to lose weight and get rid of that body fat.

Before starting the diet plan lets discuss a brief answer about intermittent fasting.

What is intermittent fasting?

Intermittent fasting refers to eating plans that alternate between fasting and eating periods.

The objective is to orderly starve the body sufficiently long to trigger fat burning.

While research is still underway and the method may not be suitable for everyone, there is evidence that, when done correctly, intermittent fasting can help lose weight, lower blood pressure and, cholesterol, prevent or control diabetes, and improve the brain’s wellbeing.

In this article, we will guide you When to eat? What to eat? What to drink and when to exercise in the Intermittent fasting.

Time restricted feeding

If you are a beginner to Intermittent Fasting don’t jump directly to diet 16:8 ratio. That means 8 hours of eating and 16 hours of fasting.

In the beginning, you can be flexible with time restriction feeding. Keep 10 hours window for eating, and 14 hours of fasting or keep 12 hours window for eating
and 12 hours for fasting.

Initially, you start with this and slowly shift to the 16:8 cycle.

The diet plan which I am going to share with you is tried & tested. This diet plan is very effective for weight loss.

In the morning, empty stomach drink detox water.

Intermittent Fasting’s time totally depends on you. What time do you start, your 8 hours window of eating and how long do you do.

I am a breakfast person, so my diet plan starts at 9 or 10 am and it is till 5 or 6 pm. You can adjust the timing according to you.

Morning Breakfast

breakfast in intermittent fasting

Your First Meal, plan according to your office timing or as per your other schedule. Whenever you have your first meal take more protein food.

I prefer 2 whole eggs & 1 egg white, a total of 3 eggs and making an omelet with lots of vegetables.

And as a side dish, I take saute vegetables or sometimes I prefer 1 slice of brown bread.

If you’re a vegetarian, then prefer 2 Besan Chilla in your morning breakfast or I would like to give one more option i.e. Sprouts Bhel recipe.

Recipe of Sprouts bhel– prefer moong sprouts for Bhel. Add lots of vegetables like chopped cucumber, tomato, onion, cabbage and also rice puff in Sprouts Bhel Recipe.

Along with this, I take 1 cup of milky tea with less sugar or with no sugar.

This first meal will keep you full for a longer time, You won’t feel hungry for long.

Then 3 hours after your first meal, You can have, only if you feel hungry then, Take one Apple or Pear or any fruit or else have Roasted Chana or Makhana or take plain popcorn or cucumber.

You can also have Nuts & Seeds, like 5-6 Almonds & 1-2 Walnut.

Last meal of the fasting

Intermittent fasting last meal

In the Last Meal of the Day, you can take 2 Rotis/Flatbread made from multigrain or wheat flour.

But the most effective is Millet Roti like Jowar, Bajra & Ragi millets. Take any of this millet roti/flatbread.

Along with roti have if you are non-vegetarian then you can have chicken curry, fish curry, egg curry.

If you are vegetarian, then have Paneer curry or any green vegetables like spinach or Methi, any green vegetables you can have. The number of vegetables you can eat as much as you like, only use less oil while preparing.

And with that, you can have Salad. In the salad, add cucumber, tomato, cabbage or you can take any type of salad.

And of course, take one bowl full of Dal. You can prefer Dal like – Moong Dal, Tur Dal, Masoor Dal.

Protein is very important and you must take it daily.

Intermittent fasting – fasting hours

intermittent fasting fasting hours

During 16 hours of Fasting, you can have:

  • Green Tea
  • Water
  • Black Coffee
  • Black Tea
  • Coconut water.

But friends, take all these things without sugar. Do not eat any solid food during fasting.

In the Intermittent Fasting Diet Plan, you can change a bit. like at bedtime I drink 1 cup turmeric milk.

For the best results, along with Intermittent Fasting perform a minimum of 45 minutes workouts like any Cardio activities, or Yoga or Gym or any physical activity you should do for 45 min.

Consume at least 3-4 liters of water per day.

Precautions for Intermittent Fasting

  • Those who have diabetes or have heart problems or on any medication, so do not do this diet without consulting your doctor.
  • Those who are nursing mothers or pregnant women should also avoid this diet.
  • Intermittent fasting you can do for 1 day, weekly or twice / thrice, or for a longer period also.

If you wish to do intermittent fasting and if you have any doubts, then write to me in the comments box below.

Intermittent fasting Tips for all!

tips for all
  • In intermittent fasting, in between first meal and last meal, try to eat low carb.
  • Fasting doesn’t mean that you have the license to eat anything & unlimited. No, eat-in calorie restriction (RDI), check your portion.
  • Try to take low carb.
  • If you do Keto Diet along with Intermittent Fasting, then you will get the best results.

If you love this article, then don’t forget to share it with your friends and family members.

Thank You.

FAQs on Intermittent fasting

⭐ How much weight can you lose in a month with intermittent fasting?

Intermittent fasting was found to reduce body weight by 3-8% over a time of 3-24 weeks. While looking at the pace of weight reduction, individuals lost about 0.25 kg every week with intermittent fasting.

⭐ Is Intermittent Fasting Healthy?

Studies show that intermittent fasting can: Stabilize blood sugar levels, increase resistance to stress, and overcome inflammation. Lessening blood pressure and cholesterol levels, and improve resting pulse. Improve mind wellbeing and memory.

⭐ Can you drink Coke Zero while intermittent fasting?

Intermittent fasting implies that you consume your calories during a particular window of the day, and decide not to eat nourishment for a bigger window of time. However, black coffee, calorie-free sweeteners, diet soda, and sugar-free gums are allowed.

⭐ Is it OK to skip breakfast in intermittent fasting?

You don’t have to follow organized intermittent fasting intend to receive a portion of its rewards. Another alternative is to just skip meals from time to time, for example, when you don’t feel hungry or are too occupied to even think about cooking and eat. In this way, in case you’re truly not hungry one day, skip breakfast and simply have a healthy lunch and dinner.

You may also like to read or article on the best keto diet plan for Indians.

Fenil Kalal is a talented web content writer that specialises in health and fitness, fishing, travel, cryptography, and gardening. His skills and expertise in the field are the result of years of research and study. His passion in science, along with a bachelor's degree in information technology, gives him an edge and adds value to his work. Because he is fascinated by science and technology, writing high-quality content has become a virtue for him.

4 Replies to “What to eat on intermittent fasting for weight loss? [Full Day Diet plan]

    1. Whey protein is good for both, you can also have a banana/apple pre-workout for energy- about 30 mins before the workout. Ultimately this would depend on your long-term goals (weight-loss vs muscle-gain vs stamina, etc)

  1. Hii… I’m a beginner right now so I’m starting with 13 hours right now because I feel I can do that without putting strain on my body. I wanted to know if we are doing let’s say 16:8 ratio then do we have to do it every day or can we practice it like some days in a week like 4 days and 2 days normal routine for eating or can we do for a week then can practice normal routine for 1 day then again start the fasting for remaining weeks?

    1. It is generally recommended to start with a shorter fasting period, such as the 13 hours you mentioned, and gradually increase it over time as your body adapts. The 16:8 ratio, also known as the Leangains method, involves fasting for 16 hours and eating during an 8-hour window.

      Regarding the frequency, it is possible to practice the 16:8 ratio some days in a week and have normal eating routine on other days, or to cycle it for a week and then take a break for one day before starting again. However, it is important to note that the effectiveness of intermittent fasting may vary from person to person, and it’s important to listen to your body and adjust the frequency and duration of the fasting period according to your goals and your body’s response. It’s also important to consult your healthcare professional, especially if you have any medical condition, or if you’re taking any medication that may interact with fasting.

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