Intermittent fasting diet plan on a 16:8 schedule: three balanced Indian or global meals from 12 pm to 8 pm, set to your calorie target, with safety tips.
On a 16:8 schedule you eat during an 8-hour window (say, 12 pm–8 pm) and then go without food for the other 16 hours, having only water, plain tea or black coffee. Its main effect is helping people eat fewer calories; research finds weight loss is similar to regular calorie counting. The generator places your calories into three balanced meals within the window and includes a weight-loss deficit if you select it.
Time
Plan
8 pm – 12 pm
Fasting — water, plain tea or black coffee
12:00 pm
First meal — whole grains, vegetables, protein
3:30 pm
Snack — sprouts, curd, nuts or fruit
7:30 pm
Final meal — a balanced dinner
Who should not try fasting
Women who are pregnant or breastfeeding
People with diabetes who take insulin or sulfonylureas (low sugar risk)
Anyone who has had an eating disorder
People who are underweight, and teenagers
Begin with 12:12, move to 14:10, and only then try 16:8. Break your fast with vegetables and protein, not sweets. Would you rather eat three meals at normal times? Try the weight loss diet plan.
Your questions, answered
Does tea break an intermittent fast?
Plain tea or black coffee is fine during the fast. Adding milk or sugar breaks it.
Does fasting beat regular dieting for weight loss?
Research shows similar weight loss when calorie intake is equal. Pick whichever pattern you can stick with.
Can women safely try intermittent fasting?
Most healthy women can give it a go, but stop if you feel unwell or your periods change. It is not recommended during pregnancy or breastfeeding.
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.