Due to this pandemic, everyone has been thrown outside of their schedule. Amidst all this, weight management has been a severe problem. While there are many ways and health routines that one might follow, the availability of sources for these routines is one of the cardinal factors.
Just like the keto diet was trending a few years ago, the current diet plan on the top trending charts is the intermittent fasting diet plan.


The pandemic has affected our lives with a serious impact on immunity boosting and weight management. It has evolved all our health and routine practices for wellness by changing the long-practiced eating habits. Presently, intermittent fasting is the most recent human wellness and health trend. The people following such fasting have experienced magical metabolic improvement, weight loss, and even an extended life span. The cardinal factors in such a health routine are based on the individual preference to follow a specific health routine with available resources. Like the Keto diet plan, variable intermittent fasting plans provide noticeable benefits right after following it from the first week.

Table of Contents:

  1. Facts About Intermittent Fasting Diet Plan
  2. What is Intermittent Fasting Diet Plan
  3. Summary of Intermittent Fasting Diet Plan
  4. Ways to Perform Intermittent Fasting Diet Plan (Meal Plans Included)
  5. Intermittent Fasting Benefits
  6. Favorable Diet for Intermittent Fasting
  7. How to break intermittent fasting?
  8. Side Effects of Intermittent Fasting
  9. Who should avoid intermittent fasting?
  10. Is intermittent fasting safe for health?
  11. FAQ
  12. The Bottom Line

Facts About Intermittent Fasting Diet Plan

The "intermittent fasting" name originated on leangain.com by Martin Berkhan. In this lean gain model, a fasting structure that consists of a sixteen-hour fasting time and an 8- hour eating time was developed. This is why this diet plan is also known as "the intermittent fasting diet plan 16/8."

What is Intermittent Fasting Diet Plan

Let's try and understand what this fasting diet is in a few simple steps: 

  • In intermittent fasting, you are allowed to have only two meals a day. You must maintain the eight-hour eating period.
  • It doesn't matter when you start eating and stop. The time interval should be apt.
  • Suppose you eat one of your meals at 2 pm and the other meal at 8 pm. The method would work just fine. As long as the fasting time is maintained, the body's metabolism will work wonders. 

As effective as the diet plan may sound, it is, however, not recommended to start fasting regularly right from the start. You can implement intermittent fasting in your daily life gradually. Fasting your way to weight loss right away does have some severe consequences on our bodies. 

Summary of Intermittent Fasting Diet Plan

For an easy glance, these are the six ways of an intermittent fasting diet plan. They are selected based on the ease of performance and can be accomplished even by beginners.  

1 : Weekly Fasting

Fasting once a week

2 : Alternate Day Fasting

24 hours fasting followed by a day of healthy diet consumption and repeat.

3 : The Fast Diet Technique

The 5:2 diet plan consists of a 5 days healthy routine diet followed by two days of restricted calorie intake.

4 : Eat, stop, Eat

Fasting 24 hours twice a week.

5 : The Warrior's Diet

Four hours of eating followed by 20 hours of fasting.

6 : Spontaneous Meal Skip

Skipping 1 or 2 meals a day, followed by consuming a fulfilling meal. 

Decathlon Pro tip
It is essential to be well-researched and have knowledge before you begin your intermittent fasting diet plan. If you miss out on vital nutrients, it can cause a severe deficit in your body. Therefore, follow Decathlon, where we offer expert advice and diet charts prepared by highly qualified nutritionists who customize your diet based on your requirements. 

Ways to Perform Intermittent Fasting Diet Plan

Now that we know what intermittent fasting is let's look at some easy ways in which you can perform an intermittent fasting diet. 

1. Weekly Fasting

Start with fasting one day a week. This would help your body's biological clock to come to terms with a new schedule. Remember, we have to let it adapt to this recent change rather than force it to have organic results. 

Because when you forcefully implement some schedule to your body, it might rebound and cause something more severe in return. 

Hence it is wise to let the fasting process fit into your biological clock slowly.

2. Alternate Day Fasting

Alternate day fasting is a bit more complicated than weekly fasting, which we discussed above. But let's walk you through it. 

The fasting period on alternate day fasting is a bit longer. Confused? Let's follow an example to understand it. 

Suppose you have your lunch on a Monday afternoon, then you can only take your other meal by Tuesday morning. But the next day, i.e., Wednesday will be reserved for a healthy diet meal day. You will have to follow a healthy diet plan and have three courses of meals. 

Additionally, you can also break the meals into six courses if you wish and, obviously, within the limits of your calorie deficit. 

After a day with no fasting, then you have to follow another 24 hours fasting period. And that's how an alternate day of intermittent fasting works. 

3. 16/8 intermittent fasting guide

16/8 method: Here, the intermittent fasting timings follow the fasting each day for 16 hours. This method restricts the food intake for an individual for only 8 hours a day.

4. The Fast Diet Technique - 5:2 Diet Plan

The fast diet technique, also known as the 5:2 diet, includes eating normally five days a week. This means that you can follow a regular meal plan for five days a week, and then the remaining two days of the same week, you will have to restrict your calorie intake to 500-600 calories per day.

A proper fasting time has to be followed between the meals. Notably, the calorie deficit for males and females is different.

  • For females, the two-day calorie deficit would be a total of 500 cal. Hence, 250 cal per day. 
  • Whereas for males, the calorie deficit would be 600 cal in total. Therefore, 300 cal per day.

5. Eat, Stop, Eat

The eat, stop, eat technique involves fasting for 24 hours once or twice a week. 

This means that if you have a meal on Monday at 2:00 pm, then the next meal you take will be on Tuesday at 2:00 pm. 

This ensures a proper fasting time for your metabolism to be complete. But ensure that you do not starve yourself.

There is a general misconception about fasting. Contrary to popular belief, fasting does not always mean that you have to starve yourself in terms of diet. It means that you cannot have solid high-calorie food.

You can always rely on zero-calorie beverages while fasting. A cup of black coffee, water, or a low-calorie black tea always helps. These would keep away the fatigue while boosting your metabolism.

6. The Warrior's Diet 

This fasting involves an eating window of 4 hours. The warrior's diet starts with a partial fasting period throughout the day. The diet plan says that the person can have zero-calorie beverages or fruits throughout the day, and then within a window of four hours, say 4:00 pm to 8:00 pm, they can have a heavy nutritious meal.

The warrior's diet was once a trendy meal plan. This was because people who had a packed schedule couldn't afford to make time to cook their meals. So all they had to do was take some fruits and coffee to work. 

In the latter part of the day, they could manage to make time and cook their heavy meals. This diet plan has worked wonders on many people's bodies as it has been observed that our bodies can quickly adapt to the schedule of the warrior's diet.

7. Spontaneous Meal Skip

Isn't it amusing? Remember how we skip meals just because we don't feel like eating anything?  

Spontaneous meal skipping is much like our spoilt daily life schedule. The same program has to be followed, but additional nutritional values will follow around. 

In this fasting method, one must skip a meal or two a day and eat one meal that is fulfilling.

The purpose of introducing this plan as a part of healthy diet management was to bust the myth that revolves around "starvation causes muscle loss." Anything that is unhealthy will compromise something healthy from your body. 

And practically, what we are doing is not starving. We are fasting. Hence, it is crucial to understand this vast difference between starving and fasting.

Intermittent Fasting Benefits

As we have already discussed earlier, "fasting" and "starving" is not the same. Hence the myth around the intermittent fasting fiasco needs to be understood better. 

Our bodies work differently because our body structures are different. Ultimately, this also means that our body clocks are different. Hence, following a Schedule that everyone follows might not be of many boons to every individual.

Intermittent fasting gives a window for our body to adjust to its routine. Hence the diet plan, when followed correctly, has many benefits. 

Most people think that intermittent fasting is for weight loss. While it's true that this diet helps burn body fat exponentially, there are some other significant benefits as well. 

Let's find out what they are:

1. Cell Repair

The cells are the tiny units of our body that make organs when joined together. All the cells have one standard function. The function is called excretion. As important as the process of excretion is, it is equally important to maintain a healthy body to facilitate the process without causing us any harm. 

Fasting helps in faster metabolism, and hence the toxins from our body are released readily.

2. Maintain Proper Hormone Levels

We all must have heard time and again that proper body movements and exercise help the body regulate the hormones healthily. It, however, does not resort to appropriate activities. 

Proper timing and quality of your food intake also have a significant part to play when it comes to balancing the body hormones. 

A high-calorie food intake can often overwhelm our body hormones. The glands tend to block the release of healthy hormones if too many calories go into our systems. Hence intermittent fasting helps our glands to secrete healthy hormones in the right proportion.

3. Proper Insulin Levels

It has already been established that having the right insulin level is a very beneficial aspect of the body—the insulin, when present at the proper level, facilitates fat burning. An intermittent fasting diet plan helps regulate insulin levels to the right amount. 

4. Disease Control

Perhaps one of the most critical intermittent fasting benefits is disease control. The body fights diseases readily when the system is healthy. Hence, the fasting time and eating time encourage a healthy biological schedule, which gives the body cells the potential to generate healthy antibodies against germs and harmful pathogens. 

Favorable Diet for Intermittent Fasting

It must be kept in mind that fasting can take a toll on your body, especially during the initial days as your body adapts to the changes. Hence, it is essential to include


Nothing in this world can replace the benefits of water. It is medically advisable to consume a minimum of 3-4 litres of water every day because the fluid comes with enormous benefits. 

But when you're fasting, the importance of consuming a sufficient quantity of water is a lot more. 

Water is a great source to fight hunger. It is often observed that people mistake their thirst for hunger. Having water when you feel hungry can help a lot. It can also wash away the toxins and make your cells healthy.



Coffee beans are said to have antioxidants that help in fat loss. Having a cup of black coffee without sugar helps in burning the fat and fighting fatigue. 

A cup of Cappuccino


One of the primary ingredients in the Indian intermittent fasting diet plan is lentils. They are a rich source of iron in our bodies. This metal is considered one of the essential micronutrients necessary for various functions of blood for our body. 

Lentil soup ( Daal )


While many people run away from potatoes when on a diet, they miss out on the fact that potatoes are a healthy source of carbohydrates. 

This is one of the essential nutrients in our body that produces energy in ATP (Adinosinetri phosphate).

Mashed Potatoes


Taking healthy multivitamins also helps with fat loss and completing the macros for the body. 

Apart from these, food like salmon, hummus, soya beans, and chicken are excellent sources of necessary proteins that help build muscles and manage our body weight. 

How to break intermittent fasting?

The individual needs to know the appropriate fast-breaking process during the intermittent fasting weight loss plan. It will help to gain the best outcome of intermittent fasting. During intermittent fasting, all the beneficial protein and fiber are restricted for the body. Hence while breaking the fast, it's important to provide the body with all the lacking protein and fibers in appropriate quantity. Having a rich breakfast with proteins, vitamins, and healthy nutrients will make the body feel energetic without a lethargic feeling. On the other hand, having a heavy diet while breaking the fast can cause serious digestive issues. Here is the list of some foods you can comfortably eat while breaking the intermittent fasting.

  • Smoothies
  • Nuts
  • Fermented foods
  • Fruits
  • Soups

Side Effects of Intermittent Fasting

During intermittent fasting, an individual can suffer through some serious side effects. It is due to specific body conditions or variant needs for various bodies. While the fasting diet for weight loss, each individual faces some constant symptoms. Here is the list of some side-effects of intermittent fasting about which the individual must consult their specialist:

  • Headache and lightheadedness
  • Digestive issues
  • Hunger and cravings
  • Irritation and mood swings
  • Dehydration
  • Malnutrition
  • Sleep disorder
  • Low energy level and fatigue
  • Bad breath

Who should avoid intermittent fasting?

The basic motto of intermittent fasting is to improve health in terms of immunity, weight, and metabolism. Intermittent fasting means eating the right food at the right time. But certain symptoms and conditions in the body do not fall at the compatible place with the best intermittent fasting for weight loss and other effective outcomes. As a result, an individual's condition can worsen with the intermittent fasting plan. Below is a description of some important problems with which intermittent fasting must be strictly avoided.

  • Sleep disorder: Complete sleep cycle is highly important for human well-being. People suffering from sleep disorders must avoid intermittent fasting a going to bed hungry can occur into a challenging situation for such individuals for relaxing and deep sleep.
  • Digestive disorder: If a person is dealing with acute and chronic digestive disorders, intermittent fasting can cause serious bloating, constipation, and gastrointestinal issues. So, it's better to avoid such a set plan with this serious issue.
  • Intense workout training: The person involved in serious workout sessions and muscle-building practices needs a high amount and protein and fiber intake. The intermittent fasting diet plan can cause a serious impact on the glycogen levels and metabolization of the individual.
  • Pregnant and breastfeeding ladies: Intermittent fasting is restricted for pregnant and breastfeeding ladies as they need a rich diet with high protein and vitamins levels to balance the baby and self-health.  

Is intermittent fasting safe for health?

Intermittent fasting is beneficial in many ways for individuals. It is a very safe and productive measure to restore the energy compounds in the body and increase immunity booster enzymes. The diet plan of intermittent fasting weight loss results in many noticeable outputs in the body. Improved metabolism, energetic behavior, and high immunity level are some of them. Here are some points that state the safe and beneficial aspects. Here is the description:

  • Cell repairing: It is the most exceptional benefit of intermittent fasting. Intermittent fasting elevates the metabolism process with improved cell repair in the body. The cell joins each other to form an organ that has a standard excretion function. It relates waste management in the body by improving the metabolic process in the body.
  • Balance in hormonal levels: Intermittent fasting is the best way to balance the hormonal levels in the body. The high-calorie diet at inappropriate intervals restores glands' functionality to secrete the health hormones in an accurate ratio of healthy well-being.

Frequently Asked Questions (FAQ) About Intermittent Fasting Diet Plan

Below are some of the most common FAQs on the intermittent fasting diet. Learning about these will help you clear your doubt regarding the process and help you perform the diet holistically.

Do you still eat three meals when intermittent fasting?

Ans. It depends a lot on which plan you would follow. If you are following a 16/8 plan, then no. But if you are following a warrior's diet, then yes, three meals are necessary. 

What is the intermittent fasting schedule for weight loss?

Ans. Fasting has different schedules for different plans. But most of them include fasting in regular intervals. The program is manageable by you. You can decide when you eat and when you fast. 

Almost all of them will result in weight loss because of the science behind the diet. Hence, you can choose any of the above six methods of intermittent fasting based on your convenience and begin your weight loss journey.

Does sleeping count as fasting?

Ans. You would be surprised to know that sleeping is the healthiest form of fasting. It gives your metabolism process to be effective, efficient, and faster.  

Can you eat three times during regular intermittent fasting?

Ans. It completely depends upon the preferred diet plan which you are following. For example, in the 16/8 plan, the three-time meal is restricted, while in the warrior diet plan, you can comfortably have three meals for each day.

What is a constant observation that a person feels at the start of intermittent fasting?

Ans. While starting intermittent fasting, a person can feel constant headaches, constipation, cravings, and mood swings. It is because the body is still trying to accept the new diet routine.

Can a pregnant or breastfeeding lady follow the intermittent fasting schedule?

Ans. No, the pregnant and breastfeeding lady goes through many hormonal variations in the body. Intermittent fasting can react adversely with this variation. Therefore, the lady needs rich proteins and vitamins to maintain the balance of health of herself and the baby.


Having a healthy body is more essential than weighing less. Of course, an ideal weight for your body is necessary, but losing weight at the cost of your health is never the option. 

Hence, intermittent fasting is one of the most chosen diet plans. From Millennials to Gen Z, where everyone struggles with time, intermittent fasting is a plan that corresponds with the timetable of the current generation. 

We hope we were able to solve all your queries related to the intermittent fasting diet plan. Please feel free to connect with Decathlon in case you require any more help. We're happy to assist in your journey towards a healthy and sound body. 

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