What Is Intermittent Fasting (And Why Is Everyone Talking About It)?
Intermittent fasting (IF) is not a diet — it is an eating schedule. Instead of changing what you eat, IF changes when you eat. You cycle between a fasting window and an eating window each day, which naturally limits how many calories you consume.
In India, IF has exploded in popularity over the last few years. Fitness influencers, doctors on YouTube, and even your gym-going cousin have probably mentioned it. But does it actually work for Indians — with our late family dinners, obligatory chai breaks, and festival seasons? Let's find out.
The Three Main IF Protocols Explained Simply
16:8 — The Most Popular Protocol
You fast for 16 hours and eat within an 8-hour window. For example, you eat between 12 PM and 8 PM and fast the rest of the time. This is the easiest protocol for most Indians because it simply means skipping breakfast (or having a very early one) and finishing dinner by 8 PM.
18:6 — The Stricter Version
An 18-hour fast with a 6-hour eating window — for example, 1 PM to 7 PM. This is more effective for fat loss but harder to sustain socially, especially if your family eats dinner at 9 PM.
5:2 — The Weekly Protocol
You eat normally 5 days a week and restrict calories severely (500–600 kcal) on 2 non-consecutive days. This is a good option for people who cannot manage a daily eating window but can commit to 2 controlled days per week.
Does Intermittent Fasting Actually Work? The Honest Answer
Yes — but not for the reasons most people think. IF works because it creates a calorie deficit. There is no metabolic magic happening during the fasting window. When you compress your eating into 8 hours, you naturally eat fewer meals and therefore fewer total calories. That deficit is what causes fat loss.
Studies comparing IF to continuous calorie restriction show similar fat loss results when total calories are equal. The real advantage of IF is behavioural — it is a simple rule ("don't eat before noon") that is easier for many people to follow than counting every calorie.
Bottom line: IF is a tool to achieve a calorie deficit. If you eat two giant meals during your eating window and exceed your TDEE, you will not lose weight. Use this calorie calculator to know your actual target before starting IF.
How to Fit 16:8 Into Indian Life
The 12 PM to 8 PM eating window works exceptionally well for most urban Indians, especially IT professionals. Here is why:
- You skip or delay breakfast — the meal most Indians eat in a rush anyway
- A proper lunch at 12:30–1 PM fits standard office schedules
- Dinner at 7:30–8 PM is earlier than many Indian households but achievable if you plan ahead
- The 16-hour fast runs from 8 PM to 12 PM the next day — you sleep through 8 of those hours
If your family eats dinner at 9–10 PM, consider an 11 AM to 7 PM window instead. You eat a slightly early lunch and finish dinner by 7 PM, joining family at the table with a small portion or herbal tea.
What to Eat During Your Eating Window
IF does not change the quality of food you need — it just compresses when you eat it. During your eating window, prioritise high-protein Indian meals to preserve muscle and stay full longer:
- Dal and legumes — moong, masoor, chana, rajma (protein + fibre)
- Paneer — 100g provides 18g protein; excellent for vegetarians
- Eggs — 3 eggs in an omelette or bhurji = 18g protein at low cost
- Curd (dahi) — probiotic, protein-rich, pairs with every Indian meal
- Chicken or fish — if non-vegetarian, these are the most protein-dense options
- Sabzi with roti — keep portions of roti moderate (2–3 rotis) and load up sabzi
Aim for 70–100g of protein per day within your eating window. This is the single biggest driver of hunger management and muscle preservation while in a calorie deficit.
What You Can Have During the Fasting Window
The golden rule: anything with negligible calories is fine. The following will not break your fast:
- Water — drink at least 2–3 litres throughout the day
- Black chai without sugar — yes, your morning chai is allowed if it has no milk or sugar
- Black coffee — actually suppresses appetite and can make fasting easier
- Jeera water — a traditional Indian remedy that is zero calories and may reduce bloating
- Plain green tea or herbal tea without sweeteners
The moment you add milk, sugar, or honey to your chai, you have technically broken your fast. Even 100 kcal of milk tea triggers an insulin response that interrupts the fasting state.
Challenges Unique to Indians Doing IF
The Chai Habit
For many Indians, chai is not just a drink — it is a ritual. A 6 AM bed tea with milk and two teaspoons of sugar is 80–100 calories and breaks the fast. Switch to black chai or shift your first chai to 12 PM inside the eating window.
Family Breakfast Pressure
"You haven't eaten anything since last night!" is a sentence you will hear. Manage family expectations early. Have a glass of water or black chai at the table with family so you are participating in the ritual without eating.
Social Eating and Weddings
Indian social life revolves around food events that do not respect your eating window. On days with a wedding or family dinner, shift your eating window to accommodate the event rather than skipping it. IF is flexible — you do not need to be rigid every single day to see results.
Sample Indian 16:8 Day Schedule
| Time | Activity | Notes |
|---|---|---|
| 7:00 AM | Wake up + jeera water or black chai | Fasting window — no calories |
| 9:00 AM | Black coffee if needed | Still fasting |
| 12:00 PM | Break fast — lunch | 2 roti + dal + sabzi + curd (~500 kcal, 25g protein) |
| 4:00 PM | Snack | Handful of chana or 2 eggs or paneer cubes (~200 kcal) |
| 7:30 PM | Dinner | Rice or roti + sabzi + dal (~450 kcal, 20g protein) |
| 8:00 PM | Eating window closes | 16-hour fast begins |
IF vs Calorie Counting: Which Is Better?
| Method | Pros | Cons |
|---|---|---|
| Intermittent Fasting | Simple rule, no calorie counting required, can reduce overall intake naturally | Hard with Indian social eating, can lead to overeating in window if unchecked |
| Calorie Counting | Precise, works for any eating schedule, can be combined with IF | Requires tracking, can feel tedious initially |
The ideal approach: combine both. Use IF to set your eating window, and track calories inside that window for at least the first 4 weeks. This eliminates guesswork and guarantees a real deficit.
Who Should Avoid Intermittent Fasting
IF is not for everyone. Avoid it if you are:
- Pregnant or breastfeeding — calorie and nutrient needs are elevated
- Underweight (BMI below 18.5) — restricting further can cause deficiencies
- Diabetic and on insulin or sulfonylureas — fasting can cause dangerous hypoglycaemia without medical supervision
- Someone with a history of eating disorders — restrictive eating schedules can trigger relapse
- A teenager or child — growing bodies need consistent nutrition throughout the day
If you have any underlying medical condition, consult your doctor before starting IF.
The Bottom Line on IF for Indians
Intermittent fasting can be a highly effective and sustainable approach to weight loss for Indians — particularly IT professionals and urban adults with structured schedules. The 16:8 protocol with a 12 PM to 8 PM eating window fits Indian life well. It simplifies your day, naturally reduces calories, and requires no expensive supplements or special foods.
The key is to fill that eating window with high-protein Indian meals and ensure you are actually in a calorie deficit. IF without a deficit is just a different meal schedule — it will not produce fat loss on its own.
Ready to try IF the right way? Start by reading our complete Indian diet plan guide to build your eating window meals, or try FitBharat free to get a personalised IF + calorie plan built around your schedule and Indian food preferences.