Everywhere you look, every health and wellness influencer ever is only talking about one thing these days and how it has completely changed their life. Can you guess what it is? Yes! It's intermittent fasting. Just like you, even I was curious what all the rage is about.

Simply explained, it is basically eating in a regular cycle in which you eat and fast for specific periods of time. It can help you lose weight and also help to match your lifestyle with your body’s natural rhythm.

But intermittent fasting can only work if you are consistent and you have a solid intermittent fasting meal plan that exactly fits your needs and schedule, customised just for you. This is where OneHealth by Dr. Shikha Sharmacomes in, we help you find and formulate a diet plan for an intermittent fasting system that works for you.

Now let us explore this further and explain what intermittent fasting is all about and what all you need to know.

Read More: Intermittent Fasting vs. Holistic Diet: Which One is Right for You?

Intermittent Fasting Schedule for Weight Loss

The most important thing about intermittent fasting is sticking to a particular schedule that easily fits into your busy lifestyle. There are various methods and schedules to go about it. The most popular ones are :

16:8 method: In this, you fast for 16 hours and eat within an 8-hour window. This is a flexible schedule and works for most people with busy schedules.
12:12 method: In this, you fast for 12 hours and eat within a 12-hour window. Eating during the day and fasting for 12 hours during the night.
14:10 method: In this, you fast for 14 hours and eat within a 10-hour window. This is very effective for beginners who want to evolve and then try different stages of intermittent fasting.
5:2 method: Consume only 500-600 calories on 2 non-consecutive days and eat normally for 5 days.

But remember, the key is consistency. Stick to your intermittent fasting schedule for weight loss, and give your body time to adapt.

Intermittent Fasting Meal Plan: What to Eat?

Fasting is almost secondary, if you fast all day and eat junk in the eating duration, then intermittent fasting is of no use. So, it is very important to have a proper diet plan for intermittent fasting.

A well-balanced intermittent fasting meal plan should include foods full of nutrients that will keep you healthy and not lead to any kind of weakness due to fasting.

Breakfast (or your first meal): Start with something light but still healthy, like a bowl of oats with nuts and fruits or a healthy smoothie.
Lunch: A balanced plate with whole grains (yes, you can eat rice in moderation!), it should also have protein, like in dal, and plenty of vegetables.
Dinner: Keep it light with soups or salads.

Intermittent Fasting Plan for Weight Loss: Tips to Succeed

Stay Hydrated: Drink a lot of water, herbal teas, or infused water during your fasting hours so that you are hydrated.
Don’t have junk: Limit yourself to natural, healthy, and nutritious home-cooked foods to get the most benefits out of your intermittent fasting plan for weight loss.
Listen to Your Body: Don’t go to any extremes. If you feel dizzy or overly hungry or just really weak and tired, then you should adjust your eating window according to your body or consult a nutritionist.

At OneHealth by Dr. Shikha Sharma, we give you the best mixture of traditional Indian medicine principles and modern nutrition. Our doctors and nutritionists work endlessly to make the perfect holistic plan for your unique needs. the principles of Indian traditional medicine with modern nutritional science to create plans that are sustainable and effective.

Intermittent Fasting Free Meal Plan: Where to Start?

If you’re new to intermittent fasting and are confused about where to start, or you are finding it all really intimidating, then starting with a free meal plan can be a great way to start and let your body adjust.

At OneHealth by Dr. Shikha Sharma, our intermittent fasting free meal plan includes easy-to-follow recipes and easy tips to help with your fasting and how to benefit most from it. Reach out to us today to get your personalized diet plan for intermittent fasting to lose weight in a holistic manner.

Frequently Asked Questions

Qn 1. Can I lose 15 kg in 2 months with intermittent fasting?

Ans: While intermittent fasting can help you lose a good amount of weight over time, losing 15 kg in 2 months depends on a lot of factors, like your starting weight, metabolism, and how well you stick to the plan. It's best to aim for practical and doable goals like weight loss of 2-3 kg per month so that you don’t strain your body.

Qn 2. Can I eat rice during intermittent fasting?

Ans: Yes, you can eat rice in moderation during your eating window. Choose whole grains like brown rice or red rice for better nutrition.

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Expert Guide on Diet Plan for Intermittent Fasting to Lose Weight

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