🔹 What Is Intermittent Fasting (IF)?
Intermittent Fasting means cycling between a fasting window (no food) and an eating window.
The most popular & beginner-friendly method is:
🕑 16:8 Method:
16 Hours: No calories (you can drink water, black coffee, herbal tea)
8 Hours: Eat 2–3 clean, balanced meals
Example:
Eat between 12 PM – 8 PM
Fast from 8 PM – 12 PM (next day)
🍽️ What Can You Eat During the Eating Window?
✅ High-protein foods (paneer, dals, eggs)
✅ Good fats (ghee, nuts, seeds)
✅ Fibre-rich carbs (vegetables, millets, fruits)
✅ Hydration (lemon water, coconut water, jeera water)
❌ Avoid: Refined sugar, processed snacks, sodas
☕ What’s Allowed During Fasting Window?
✅ Water (plain, mineral, or warm)
✅ Black Coffee / Black Tea (no sugar/milk)
✅ Herbal Tea (like tulsi, chamomile)
✅ Apple Cider Vinegar in water (1 tsp)
❌ NO: Fruit juice, milk, biscuits, chewing gum
💡 Top Benefits Backed by Science
🔹 Boosts fat burning
🔹 Improves insulin sensitivity
🔹 Reduces bloating & cravings
🔹 Supports gut & liver detox
🔹 Improves mental clarity & energy
🔹 May slow down aging & inflammation
⚠️ Who Should Be Careful?
Pregnant/breastfeeding women
Diabetics (without medical guidance)
People with eating disorders
If you feel dizzy, overly fatigued, or irritable — STOP.
📆 Sample Schedule (Indian Timings)
Time What to Do:
- 8:00 AM Start fast – drink water
- 10:00 AM Black coffee or herbal tea
- 12:00 PM Break fast with protein + fat
- 3:00 PM Light snack (fruit, nuts)
- 7:30 PM Dinner – clean, protein-heavy
- 8:00 PM FAST starts again
📌 Pro Tips
✅ Start with 12:12 if you’re a beginner
✅ Don’t undereat – nourish well in the 8 hours
✅ Stay hydrated — this is key!
✅ Add pink salt + lemon to water for electrolytes
✅ Track mood, energy, digestion for 7 days
