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Intermittent Fasting Diet Plan

Free 16:8 intermittent fasting meal plan — 3 balanced meals between 12 pm and 8 pm, Indian or global, veg or non-veg, with a calorie target and safety tips.

How 16:8 intermittent fasting works

With 16:8 fasting you eat within an 8-hour window (for example 12 pm to 8 pm) and fast for 16 hours, drinking only water, black coffee or plain tea. It works mainly by helping people eat fewer calories; studies show weight loss similar to ordinary calorie counting. The generator fits your calories into three balanced meals inside the window and adds a weight-loss deficit if you choose it.

Time	What to do
8 pm – 12 pm	Fast — water, black coffee or plain tea
12:00 pm	First meal — protein, vegetables, whole grains
3:30 pm	Snack — fruit, nuts, curd or sprouts
7:30 pm	Last meal — balanced dinner

Who should not fast

Pregnant or breastfeeding women
People with diabetes on insulin or sulfonylureas (risk of low sugar)
Anyone with a history of eating disorders
Teenagers and people who are underweight

Start with 12:12, then 14:10, before trying 16:8. Break the fast with protein and vegetables rather than sweets. Prefer three meals a day at usual times? Use the weight loss diet plan.

Frequently asked questions

Can I drink tea during intermittent fasting?

Yes — plain tea or black coffee without sugar or milk. Milk and sugar break the fast.

Is intermittent fasting better than normal dieting?

For weight loss, studies show similar results when calories are the same. Choose the pattern you can keep up.

Is intermittent fasting safe for women?

Most healthy women can try it, but stop if your periods change or you feel unwell. It is not advised in pregnancy or while breastfeeding.

Sources: Effects of intermittent fasting (NEJM 2019) · Johns Hopkins: Intermittent fasting

Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.

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