Which One is Right for You?
Intermittent fasting (IF) is a popular and effective weight loss strategy that involves cycling between eating and fasting periods. However, choosing the right fasting method depends on your lifestyle, metabolism, and goals. Below, we explore the best intermittent fasting methods suited for India. We discuss their benefits. We also cover how to make them work for you.
1. Strict Fasting Methods (Disciplined & Structured)
16/8 Method
- Fast for 16 hours, eat within an 8-hour window.
- Common eating window: 12 PM – 8 PM.
- Works well with an intermittent fasting diet plan Indian-style.
20/4 Method (Warrior Diet)
- 20-hour fasting with a 4-hour eating window.
- Ideal for those accustomed to fasting and looking for rapid fat loss.
- Requires high-protein and healthy fat intake for satiety.
OMAD (One Meal A Day)
- Eat only one meal in 24 hours.
- Best for those who can handle long fasting hours.
- Not recommended for beginners or people with PCOS, diabetes, or pregnancy.
2. Moderate Fasting Methods (Balanced & Sustainable)
5:2 Diet
- Eat normally for 5 days, restrict calories to 500-600 on 2 days.
- Helps balance fasting without long-term deprivation.
- Good for beginners and those struggling with daily fasting.
Alternate-Day Fasting (ADF)
- Fast every other day and eat freely on non-fasting days.
- Can help break through weight loss plateaus.
- Requires discipline but offers great metabolic benefits.
3. Flexible Fasting Methods (Lifestyle-Friendly)
14/10 Method
- 14 hours of fasting, 10 hours of eating.
- Easier than 16/8, suitable for those new to fasting.
- Can be combined with a 7-day meal plan for intermittent fasting.
Circadian Rhythm Fasting (Sunset Fasting)
- Eat when the sun is up, fast after sunset.
- Based on the body’s natural clock.
- Ideal for those who follow roza benefits or cultural fasting traditions.
Best Foods for Intermittent Fasting
During Eating Window
- Protein-rich foods – Paneer, dal, eggs, and chicken.
- Healthy fats – Ghee, nuts, and avocado.
- Complex carbs – Brown rice, millets, and whole wheat roti.
- Hydrating foods – Coconut water, lemon water, and buttermilk.
During Fasting Window
- Zero-calorie drinks – Black coffee, green tea, lemon water.
- Electrolytes – Salted water or electrolyte drinks.
- No milk tea or sugary drinks – Answers “Can I drink milk tea during intermittent fasting?”
