Intermittent Fasting Indian Diet Plan with Desi Recipes

Intermittent fasting involves spacing out your meals, alternating between periods of fasting and eating within specific time limits. It prioritizes when you eat rather than what you eat. An intermittent fasting diet helps in weight loss, and better heart health and cognition. 

In traditional diets, your body uses the calories from the meals you eat to provide energy. But in intermittent fasting, your body is forced to use the fat reserves due to less calorie consumption during fasting. This results in weight loss. 

Here you will find how to follow intermittent fasting and how NutraSatt Wellness (homepage link) can help you in your journey towards a healthier lifestyle. With zero preservatives or additives and ingredients that have numerous health benefits, our products can be easily integrated into your diet. 

In this article, you'll learn:

• The various types of Intermittent fasting include 12:12 or 14:10 for beginners, and 16:8, 4:3, and 5:2 for intermediate or skilled practitioners. 

• During the eating window, prioritize nutrient-dense fresh fruits and vegetables like bananas, apples, cauliflower, and okra. Focus on rich protein sources like paneer, poultry, and NutraSatt Wellness' Dry Fruits Mini Bite (product page link) to retain muscle mass. Also incorporate lentils like arhar and moong, and whole grains like ragi and bajra. 

• It's best not to overeat during your fasting period and avoid processed and packaged food. Also, ensure that your protein intake is optimal by eating fish and poultry. Add fresh and leafy vegetables like spinach, lettuce, cabbage, and okra for fiber. 

• Ayurveda focuses on increasing Agni and reducing Ama (toxins) through Ahaar Niyam, and focusing on your body type and dosha. While the pitta dosha type should keep fewer hours for fasting, the kapha dosha is advised to undertake longer fasting hours. 

• A 7-day meal plan for beginners who are following the 12:12 method of intermittent fasting. It includes balanced meals and snacks to keep you full during your eating window. 

• Practical tips on how to build a sustainable intermittent fasting indian diet plan

Types of Intermittent Fasting In India

There are several different ways you can follow intermittent fasting, like 16:8, 12:12, 5-2, 24-hour fast, or the 4:3 fasting method. All of these best intermittent fasting methods in India require you to segregate your day or week into eating and fasting periods to burn the stored fat in your body. 

The 12:12 Method

• What it is: The 12:12 method involves dividing your day into two equal parts, each lasting 12 hours, for fasting and eating. 

• How to Follow: To follow the 12:12 method, you can finish your dinner by 8 pm and then fast for the next 12 hours. Then you are free to eat your three daily meals post 8 am. 

• Extra Guidelines: If you are new, you can start with this method since it eases you into fasting without major changes. Ensure your nighttime fast is uninterrupted and you don't snack in the middle of the night. Also, focus on whole foods instead of junk for the best results. 

The 16:8 Method

• What it is: The 16:8 method involves fasting for 16 hours and leaving an 8-hour time slot for eating. Some popular eating windows are 12 pm to 8 pm or 10 am to 6 pm. 

• How to Follow: To follow the 12:12 method, skip breakfast or dinner according to whichever eating window suits you best. 

• Extra Guidelines: This is for more advanced or experienced practitioners of intermittent fasting and is often not advised for beginners. Binging in your 8-hour window is not advisable and can harm your body. We recommend portion control for seeing faster results. 

The 5:2 Method 

• What it is: The 5:2 method involves eating normally or as you usually would for 5 days a week and then reducing your calories to 500-600 for 2 non-consecutive days. 

• How to Follow: To follow the 5:2 method, pick any two non-consecutive days, like Sunday and Tuesday or Monday and Thursday, and reduce your calorie intake on those two days only. Keep eating normally the other 5 days of the week. 

• Extra Guidelines: It's important to eat high-protein and fibre-rich meals like omelette and green tea or moong dal soup with green veggies on your fasting days. This helps you feel fuller for longer, even if you consume fewer calories. 

24-hour fast

• What it is: The 24-hour method means fasting for 24 hours completely. You can do this once or twice a week. 

• How to Follow: To follow this, keep the fasting period from one breakfast to another breakfast or from lunch to lunch. 

• Extra Guidelines: This is absolutely not for beginners, and the side effects could be extreme, which might include irritability, tiredness, or mood swings. 

The 4:3 Method

• What it is: The 4:3 intermittent fasting diet includes four days of normal eating and 3 non-consecutive days of fasting or minimal calorie intake. 

• How to Follow: To follow this, choose any three non-consecutive days of the week and consume only up to  600 calories or keep a fast throughout the day, depending on your energy levels. 

• Extra Guidelines: This method is more extreme than the 5:2 method, and you can work your way up from there if this feels too hard to do at the beginning. The emphasis on the 4-day eating period shouldn't be on overeating or junk, but rather healthy, home-cooked foods. 

Indian Foods to Eat During the Eating Window in Intermittent Fasting

If you are wondering what to eat in intermittent fasting India, the focus should be on nutrient-dense meals that balance protein, fiber, and healthy fats. During the eating period, include rich protein sources like paneer, poultry, and fish along with fresh fruits and vegetables such as apples, bananas, spinach, and cauliflower.

Lentils like arhar and moong, along with whole grains like ragi and bajra, are also excellent options that fit well into low-carb Indian foods for fasting.

Here’s a complete breakdown of the best foods for your fasting window:

• Lean Protein: Greek yogurt, fish, paneer, and chicken are all sources of lean protein that help in maintaining muscle mass, which is essential in intermittent fasting. For a quick boost of extra protein, NutraSatt Wellness' Dry Fruits Mini Bite, which contains 16.23g of protein per 100g, can be a great option. 

• Healthy Fats: Nuts like walnuts, cashews, almonds, and fruits like avocado are rich in healthy fats. Dark chocolate, olive oil, and chia seeds are also other options. 

• Lentils and Pulses: According to the National Library of Medicine, lentils and pulses like moong dal, masoor dal, arhar, and chana dal are high in fiber and protein. These are staples in Indian recipes for fasting window meals, helping you stay full and energized.

• Vegetables: Fresh vegetables like spinach, cauliflower, kale, and amaranth are some fresh vegetables that you can eat since they provide nutrients such as vitamins, magnesium, calcium, and iron. These can be cooked into traditional low-carb Indian foods for fasting, like stir-fries, soups, or light curries.

• Fresh Fruits: Fresh fruits like apples, watermelons, and bananas can be eaten since they provide a lot of hydration, and the sugar level in fruits can increase glucose. 

• Beverages: Water, herbal tea, black coffee, and jeera water are some of the best beverages to have to help in digestion and provide hydration. 

Intermittent Fasting Indian Diet Chart (With Sample 7-Day Meal Plan)

Here's a NutraSatt Wellness Intermittent fasting chart with a meal plan for beginners following the 12:12 method. In this method, your eating window is 12 hours, and you fast for the remaining 12 hours of the day. You can follow this by fasting from 8 pm to 8 am and then continuing with your normal meals. 

Best Desi Recipes to Break Your Fast Safely

The best foods to break intermittent fasting are moong dal khichdi, sabudana khichdi, poha, upma, or a bowl of sweet potato mixed with black chana. You have to ensure that your first meal after a long fast is healthy, filling, and delicious at the same time. 

What's important at this time is not to overeat and start with foods that are gentle on your stomach. Here are 3 quick desi fasting recipes that are nourishing and wholesome, that will not leave your gut feeling heavy or bloated. 

Moong Dal Khichdi 

Moong dal khichdi is a great source of protein and is easy on the stomach as well. It's also delicious and filling, which is exactly what you need after intermittent fasting. 

Step 1: Soak ½ cup yellow moong dal+ ¼ cup rice in water for 15-20 mins

Step 2: Add 1tbsp ghee, ¼ tsp turmeric, and salt, along with chopped veggies like carrot or lauki, along with the rice and soaked dal in the pressure cooker 

Step 3: For extra taste, add a pinch of NutraSatt Wellness' Rajwadi Sabji Masala to make it even more delicious. 

Step 4: Wait for the whistle to blow, garnish with coriander, and enjoy! 

Sweet Potato and Kala Chana Bowl 

This combination ensures that you have healthy carbs (Sweet potato) and plant protein (chana) in your meal that won't spike your blood sugar but provide you with necessary nutrition. 

Step 1: Boil 1 small sweet potato and ½ cup kala chana. 

Step 2: Peel and cut the sweet potato into small cubes, and mix with the chana in a bowl

Step 3: For additional taste, add chopped onion, tomatoes, chilli, and coriander to the bowl 

Step 4: Mix everything thoroughly and enjoy the light but filling meal 

Sabudana Khichdi 

Sabudana khichdi is a traditional Indian dish that is light and refreshing, providing easily digestible carbohydrates. It's a great option to break your fast with. 

Step 1: Wash one cup of sabudana thoroughly until the water runs clear. Then soak them in 1 cup of water for 4-5 hours, or even overnight if you prefer. Drain the excess water when it's time to cook.

In a non-stick pan, add oil or ghee, followed by cumin seeds and green chilies, and sauté for a minute. If you wish, you can add diced potato at this point. 

Step 3: Add the soaked sabudana along with some crushed peanuts to the pan. Add salt and any other masala for additional taste. Mix all of the ingredients well. 

Step 4: Cover the pan and cook for 5-7 minutes until sabudana becomes translucent and soft. Keep stirring in between. 

Step 5: Place it on a plate, squeeze in the lemon juice, and mix well. You can garnish with fresh coriander. Have it warm for a comforting meal. 

What Not to Eat During Intermittent Fasting (Common Mistakes in Indian Meals) 

During your eating period, it's essential to avoid consuming excessive refined carbs, such as white rice and maida, and sugary beverages like juices, lassi, or canned beverages. Both these items only contribute to a glucose spike and disrupt the metabolic benefits of fasting. 

According to Science Direct, intermittent fasting doesn't necessarily cause muscle loss, but having insufficient protein does. You can add quick protein sources like NutraSatt Wellness’ Dry Fruits Mini Bite, or simply add nuts or poultry to your diet to prevent muscle loss. 

Here are some common mistakes you shouldn't make during your eating period to see the best results:

• Excess Refined Carbohydrates: Refined carbs, such as white rice or maida-based foods like naan, puri, bhature, and sugary desserts, are not advisable. They spike blood sugar levels and have no nutritional properties.

• Deep-Fried Foods: Deep-fried foods like samosas, pakoras, and other fried snacks are loaded with unhealthy fats. They offer very little nutritional value and counteract the benefits of the fast.  

• Eating Sugary Beverages and Junk Food: Avoid consuming sugar and dairy products during fasting, such as juices, sweetened lassi, store-bought canned beverages, and sugary teas in excess. They not only spike insulin in our bodies, putting us at risk of chronic diseases, but also hinder fat loss goals. 

• Insufficient Protein: Consuming rich sources of protein, such as fish, poultry, or paneer, can help prevent muscle loss and provide energy during fasting periods. Protein is essential for your body to promote satiety.

• Lack of Fiber or Vegetables: leafy greens like spinach, lettuce, and other fresh vegetables like cauliflower, okra, and lauki are equally important. They provide fiber and vitamins and minerals like magnesium, calcium, and iron, which are needed for overall well-being. 

Ayurvedic Take on Intermittent Fasting for Weight Loss

Ayurveda intermittent fasting emphasises reducing Agni (digestive fires) and toxins (Ama) from the body. Intermittent fasting's principles are rooted in Ayurveda principles of Langhana (to eliminate toxins) and Nirahara (abstaining from food), and are aligned to specific doshas. 

Ayurveda suggests that taking breaks in between food intake can show remarkable results for the body. Research by Nature Communications supports this claim, stating that intermittent fasting improves the gut microbiome, aids in weight loss, and offers other benefits. 

Here are some of Ayurveda's takes on Intermittent Fasting. 

• Personalized by Doshas: Ayurveda believes in customizing fasting according to your body type and dosha. Vata types benefit more from shorter fasts, like 12 to 14 hours, since they are gentler. Pitta Body types require balanced timing, and Kapha benefits from longer fasting periods of 16-18 hours to improve metabolism. 

• Igniting Agni and Eliminating Ama: Ayurveda focuses on Agni, or our digestive fire, since it enhances the body's efficiency to digest food. This, in turn, reduces the buildup of Ama or toxins in our body that can lead to diseases. 

• Mindful Consumption (Ahara Niyam): Ahara Niyam, or consuming ahar (food) according to rules (niyam), means being mindful about what you eat during your eating window. Fresh, home-cooked meals with Indian spices are recommended, along with avoiding overeating or consuming junk food. 

• Focusing on Natural Rhythms: According to Ayurveda, aligning fasting practices with your natural daily cycles, known as Dinacharya, and seasonal changes, called Ritucharya, is essential. This means adjusting your fasting durations and prioritising meals that aid in detoxification, while following your natural body rhythm. 

• Holistic Wellness: Ayurveda believes that through fasting and gut health improvement, not only can you achieve weight loss, but also comprehensive wellness. It supports mental clarity, provides energy, balances hormones, and promotes immunity.

How NutraSatt Wellness Supports Fasting with Functional Foods

NutraSatt Wellness supports your intermittent fasting by offering gut-friendly ayurvedic products that are sugar-free and have no trace of preservatives. Made completely from premium ingredients and without any additives, they make an ideal choice during your eating window. 

Here are some NutraSatt Wellness products that you can incorporate into your diet quite easily: 

• NutraSatt Wellness’ Dry Fruits Mini Bite: Our Dry Fruits Mini Bite has 16.23g of protein per 100g and is made with 11 ingredients. With a good blend of seeds, spices, and nuts, it's a complete health food and can be eaten as a snack to meet your protein requirements.  

• NutraSatt Wellness’ Golden Milk Masala: Our Golden Milk Masala is made with 17 natural ingredients, including metabolism-boosting masalas, nuts, and seeds. These ingredients are well known to boost immunity, improve gut health, and can even help you sleep better. 

• NutraSatt Wellness’ Almond Cocoa Protein Butter (product page link): NutraSatt Wellness Almond Choco Peanut Butter is a versatile addition to your fruits, smoothies, or even toasts. It has zero sugar or trans fat and is rich in vitamin E, making it a complete health food.

Here's what our customers love about us: 

"These ladoos remind me of my grandmother. She used to make different dry fruit ladoos for us. The same homemade love can be felt in this one as well. Highly recommended. Must buy." 

"A.M."

FAQs on Intermittent Fasting Indian Diet Plan

Can I eat roti in intermittent fasting?

No, roti is not allowed during the fasting period. But a whole-grain roti can be consumed after you break your fast for some healthy carbs.  

What happens if I continue intermittent fasting for 3 months?

Intermittent fasting can help in significant weight loss and improved metabolic rate. It can also reduce the risk of chronic diseases. But it's crucial to listen to your body and not force yourself, as that can have opposite effects, like fatigue and mental distress.

Is fruit allowed in intermittent fasting?

No, while fasting, you should restrain yourself from consuming anything other than water, tea, or black coffee. You can eat fresh fruits once you break your fast for essential nutrients and hydration. 

What is allowed while I am in the fasting period? 

Technically, only water, coffee, and tea should be consumed during the fasting period. But if you are following the 5:2 or 4:3 method, consuming 500-600 calories is considered fine. You can have one home-cooked meal or some snacks like makhana, nuts, and seeds during the fasting period. 

How to avoid muscle loss during fasting? 

Eating foods rich in protein, like paneer, chicken, or fish, during your eating window can help maintain muscle mass. Also, try engaging in resistance training or exercising to prevent muscle loss. 

Building a Sustainable Intermittent Fasting Routine in India  

Building a sustainable intermittent fasting routine involves proper nutrition for a healthy body, adequate exercise for an active lifestyle, and sufficient sleep for mental clarity. 

Here are some ways you can build a sustainable routine: 

• Start Easy: Easier methods like 12:12 or 14:10 can be good starting points to get your body accustomed to fasting. Don't directly jump to longer fasting periods, as your body will not be able to adapt. 

• Choose a Realistic Eating Window: Select an eating period that is realistic and fits into your schedule and social life. If you naturally feel hungry after long hours of working and start your fasting period from lunch, it won't work since you will want to eat dinner. Hence, a more realistic schedule could be 8 pm to 8 am. 

• Listening to Your Body: Intermittent Fasting only works when you listen to your body's natural hunger calls, your energy levels, and stay attuned to bodily discomforts. If you feel unwell or fatigued by the fasting, then you should probably adjust your eating and fasting time periods. 

• Incorporating Light Movement: You should always add light exercises like yoga, walking, or resistance training to prevent muscle loss. If you want to do an intense workout, keep them closer to your eating time period. 

• Adding quick protein snacks: Eating snacks that have protein is highly important. You can try NutraSatt Wellness' Dry Fruits Mini Bite, which has 16.23g of protein per 100g, or opt for a combination of nuts and chickpeas. 

Following these simple yet effective tips will help you build a sustainable routine. Remember to be patient with yourself.