Hello fitness freaks!

First things first,

There are no shortcuts when it comes to weight loss and fitness. Anything when done systematically gives long lasting results. Intermittent Fasting (IF) is one such thing. It is not a type of diet. It's actually a lifestyle one needs to adapt to. It does wonders. Trust me!

There are different fasting windows and eating windows included in IF. i.e. 12:12, 14:10, 16:8 and 18:6. You need to observe fast in the first window and eat in the second one. For instance, in a 16:8 IF, you're supposed to fast for 16 hours ( most of it is covered in the night sleep) and eat during the 8 hour window.

Let me explain what happens during the fasting window. Our body needs time to digest the consumed food. The time for digestion depends on the type and amount of food eaten in the last meal. Generally it takes 12 hours to digest a meal. So after 12 hours, i.e. after the completion of food digestion, the body starts to burn the fat stored in it. Thus, the body undergoes fat burning process leading to weight loss. Hence it is preferable to have a light dinner in order to ease the digestion process.

However, it is very important to eat healthy food during the eating period. Consuming junk food and high calorie food will not result in weight loss. 

Here's an example of a 16:8 Indian vegetarian IF routine:

8 a.m.: Wake up: warm lemon water 

9 a.m. : green tea 

11 a.m. : Breakfast: 1 apple, some nuts 

1 p.m. : Lunch:  one katori sabzi, one chapati, half bowl curd.

4 p.m. : Snack 1: green tea and almonds.

6 p.m. : one fruit of your choice 

7 p.m. : Dinner: 2 Moong daal Cheela(small).

This is just an example of an IF routine. The food items can be customised according to an individual's likes and dislikes. Prefer having low calorie fruits such as berries that are high in antioxidants, and veggies that are high in fiber such as spinach. Performing a daily 30 minutes exercise will aid in better results. Ultimate weight loss is a result of being in a calorie deficit. So consume your calories wisely and think twice before making your meal plan for the week! 

Believe me, adapting to this lifestyle has been a boon to me. It solves other body problems too. So give it a try.

Hope this is helpful! Best of luck