Indian diet plan for intermittent fasting

Written byListonic team

Updated on Nov 1, 2024

Adapt to intermittent fasting with an Indian twist. This plan adjusts traditional Indian meals into your fasting schedule, ensuring you get nutrient-packed foods during your eating windows that align with fasting protocols.

Diet plan grocery list

Rice

Lentils

Chickpeas

Potatoes

Onions

Tomatoes

Spinach

Carrots

Cucumber

Bell peppers

Bananas

Apples

Oranges

Chicken

Fish

Eggs

Yogurt

Paneer

Milk

Whole wheat flour

Mustard oil

Ghee

Turmeric

Cumin seeds

Coriander powder

Ginger

Garlic

Green chilies

Tofu

Almonds

Walnuts

Green beans

Cauliflower

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Diet plan overview

The indian diet plan for intermittent fasting combines traditional Indian eating habits with the popular practice of intermittent fasting. This plan cycles between periods of eating and fasting, focusing on nutrient-rich foods during eating windows to maximize health benefits.

Foods are chosen for their ability to sustain energy levels and suppress hunger during fasting periods, including complex carbs and high-fiber foods. This method can aid in weight management and improve metabolic health.

Indian diet plan for intermittent fasting exemplary product

Foods to eat

Complex Carbohydrates: Opt for whole grains like brown rice or oats which provide sustained energy release.
Protein-Rich Foods: Include eggs, dairy products, and legumes to support muscle health during fasting periods.
Healthy Fats: Avocados, nuts, seeds, and oils like olive oil to help with satiety and nutrient absorption.
Hydrating Vegetables: Cucumbers, tomatoes, and bell peppers to stay hydrated and full of nutrients.
Low-Sugar Fruits: Berries, apples, and pears for a quick, nutritious snack that won’t spike blood sugar levels.

✅ Tip

Time your consumption of complex carbs like brown rice during your eating windows to maximize energy levels while intermittent fasting.

Foods not to eat

Refined Sugars: Stay away from sugary desserts and candies which can cause energy spikes and crashes.
Processed Carbs: Limit intake of white bread, pasta, and pastries which are not filling and are less nutritious.
Fatty Meats: Avoid greasy cuts of meat which can be hard to digest and might disrupt your fasting period.
High-Sodium Snacks: Cut down on chips, processed snacks, and fast foods that are high in salt and unhealthy fats.
Alcoholic Beverages: Avoid alcohol as it can dehydrate and offer empty calories without nutrients.

Main benefits

The Indian diet plan for intermittent fasting leverages time-restricted eating with balanced, nutrient-dense meals that align well with traditional Indian cuisine. This diet includes fasting periods that help improve metabolic health and reduce inflammation. During eating windows, the focus on high-fiber foods like pulses and vegetables aids in prolonged satiety, helping to control calorie intake naturally. Moreover, the incorporation of turmeric and ginger in meals adds anti-inflammatory benefits, enhancing the fasting process.

Indian diet plan for intermittent fasting graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

Intermittent fasting on an Indian diet can be both effective and budget-friendly with some thoughtful planning. Focus on nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins during your eating window to maximize nutrition without overspending. Use spices and herbs to add flavor to your meals without relying on expensive sauces or condiments. Plan your meals ahead of time to avoid impulse purchases or expensive takeout options during your fasting period. And don't forget to stay hydrated by drinking water, herbal teas, or black coffee throughout the day to support your fasting goals while staying within your budget.

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Meal plan suggestion

Day 1

Breakfast:Poha with onions, tomatoes, and green chilies, served with a banana
Lunch:Lentil curry with rice and spinach stir-fry
Dinner:Grilled chicken with bell peppers and cauliflower, served with a cucumber salad
Snack:Apple slices with a handful of almonds

Day 2

Breakfast:Yogurt with diced apples and walnuts
Lunch:Chickpea curry with whole wheat roti and a side of green beans
Dinner:Fish curry with rice and steamed carrots
Snack:Orange slices with a few walnuts

Day 3

Breakfast:Spinach and paneer omelette
Lunch:Chicken biryani with a side of cucumber and tomato salad
Dinner:Tofu stir-fry with bell peppers, onions, and green beans, served with rice
Snack:Banana with a handful of almonds

Day 4

Breakfast:Whole wheat paratha with yogurt
Lunch:Potato and spinach curry with whole wheat roti
Dinner:Grilled fish with a side of steamed cauliflower and carrots
Snack:Apple slices with a few walnuts

Day 5

Breakfast:Oats porridge with milk, topped with banana slices
Lunch:Dal makhani with rice and a side of cucumber salad
Dinner:Chicken curry with whole wheat roti and steamed green beans
Snack:Orange slices with a handful of almonds

Day 6

Breakfast:Scrambled eggs with onions, tomatoes, and green chilies
Lunch:Chole (chickpea curry) with rice and a side of spinach stir-fry
Dinner:Paneer tikka with a side of bell pepper and onion salad
Snack:Banana with a few walnuts

Day 7

Breakfast:Smoothie with milk, banana, and almonds
Lunch:Fish curry with rice and a side of cucumber and tomato salad
Dinner:Vegetable stir-fry with tofu, bell peppers, onions, and green beans, served with whole wheat roti
Snack:Apple slices with a handful of almonds

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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