Are you confused about intermittent fasting in India and wondering whether the 14/10 method or the 16/8 method is better for your lifestyle and weight loss goals? You’re not alone.
Intermittent fasting (IF) has become a buzzword across India, from metro cities like Mumbai and Delhi to smaller towns where fitness awareness is growing rapidly. Many people are trying it not just for weight loss, but also for better digestion, improved energy levels, and long-term health.
The good news? IF isn’t a diet that restricts what you eat — it’s a lifestyle shift that focuses on when you eat. This flexibility makes it more sustainable for Indians, who often juggle hectic work schedules, traditional family meals, and late-night dinners.
In this guide, we’ll break down everything you need to know about intermittent fasting in India, especially the 14/10 vs 16/8 fasting windows, along with tips on what to eat, how to train, and how to choose the best plan for yourself.
What is Intermittent Fasting?
Intermittent fasting is not about starving yourself — it’s about giving your body a break from constant digestion.
Here’s how it works:
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Fasting window: The period when you consume no calories. You may have water, black coffee, lemon water without sugar, or green tea.
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Eating window: The period when you consume all your daily meals, snacks, and nutrition.
This rhythm allows your body to tap into stored fat for fuel, balance blood sugar levels, and reduce unnecessary snacking. Unlike crash diets, intermittent fasting doesn’t require you to eliminate your favourite Indian foods — it simply restructures your eating hours.
Why Intermittent Fasting is Popular in India
There are several reasons IF has caught on in India:
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Fits into traditional habits: Many Indians naturally eat late breakfasts or skip early meals due to busy routines.
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Cultural fasting roots: Religious practices like Ekadashi, Ramadan, or Navratri already involve fasting, making the idea familiar.
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Simple for weight management: No calorie-counting apps required — just a fixed eating and fasting window.
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Supports modern schedules: Professionals and students often prefer skipping breakfast or late-night snacking.
The Two Most Popular IF Methods in India: 14/10 vs 16/8
When starting intermittent fasting, choosing the right window is crucial. Let’s compare the two most common methods in India:
🔹 14/10 Method
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Fasting: 14 hours
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Eating window: 10 hours
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Example: If you finish dinner at 9:00 PM, your first meal will be around 11:00 AM.
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Who it suits: Beginners, homemakers with family meal schedules, and those who don’t want a drastic lifestyle change.
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Pros: Easier to adapt, still allows flexibility, reduces late-night snacking.
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Cons: Weight loss may be slower compared to 16/8.
🔹 16/8 Method
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Fasting: 16 hours
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Eating window: 8 hours
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Example: If you finish dinner at 9:00 PM, your first meal will be around 1:00 PM.
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Who it suits: Young professionals, fitness enthusiasts, and those who want faster fat loss.
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Pros: More effective for weight loss, improves insulin sensitivity, supports better fat burning.
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Cons: May feel difficult at the start, especially if you’re used to early breakfasts.
👉 Bottom line: If you’re new, start with 14/10. If you’re comfortable and want faster results, move to 16/8.
What to Eat During Intermittent Fasting in India
Remember, IF is not an excuse to binge on fried snacks or sweets during your eating window. Your results depend as much on quality of food as on timing.
Here’s what to focus on:
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Proteins: Dal, paneer, eggs, chicken, fish, tofu.
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Healthy fats: Nuts, seeds, ghee, coconut oil, avocado.
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Fibre-rich foods: Vegetables, fruits like guava, apple, papaya.
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Whole grains: Brown rice, quinoa, millet, roti from multigrain atta.
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Hydration: Plenty of water, coconut water, buttermilk (unsweetened).
❌ Avoid:
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Deep-fried foods (pakoras, samosas).
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Sugary drinks and sweets.
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Processed snacks like chips, biscuits, and packaged namkeen.
Training While Fasting: Should You Exercise?
Yes, you can absolutely exercise while practicing intermittent fasting — but you need to be smart about it.
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Fasted workouts (morning walks, yoga, light cardio) can boost fat burning.
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Strength training (weightlifting, HIIT) is best done during or after your eating window to fuel muscles.
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Listen to your body: If you feel weak, shift workouts closer to your meal times.
Many Indians who follow 16/8 prefer exercising around 12–1 PM, then breaking their fast with a protein-rich meal.
Breaking Your Fast the Right Way
The first meal after fasting is crucial. A poor choice (like parathas dripping with oil or sugary tea with biscuits) can cause an insulin spike and leave you sluggish.
✅ Best options for breaking fast in India:
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Sprouts chaat with lemon.
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Vegetable upma with nuts.
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Paneer bhurji with roti.
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Boiled eggs with avocado toast.
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Smoothie with banana, spinach, and peanut butter.
Benefits of Intermittent Fasting
Both 14/10 and 16/8 methods offer multiple health perks:
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Weight loss: Helps reduce calorie intake naturally.
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Better digestion: Gut gets time to rest.
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Improved insulin sensitivity: Supports diabetes management.
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Boosted energy: No post-meal crashes.
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Mental clarity: Reduced brain fog and more focus.
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Longevity support: Studies suggest IF may support healthy aging.
Common Challenges Indians Face
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Late dinners: Many Indian families eat after 9 PM, which pushes fasting windows too late.
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Tea/coffee addiction: Adding sugar and milk breaks the fast. Stick to black coffee or green tea.
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Social gatherings: Weddings, festivals, and celebrations can disrupt fasting schedules. Plan cheat days wisely.
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Nutritional gaps: Some may eat too little protein — balance meals properly.
Tips for Success with IF in India
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Start with 14/10 and gradually move to 16/8 if comfortable.
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Keep meal prepping simple — plan dal, sabzi, roti, salad.
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Use spices smartly — turmeric, jeera, ajwain aid digestion.
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Prioritize sleep — poor sleep can stall weight loss.
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Stay hydrated during fasting hours.
Which Fasting Window is Best for You?
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Choose 14/10 if: You’re a beginner, homemaker, or want a flexible plan.
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Choose 16/8 if: You’re targeting faster fat loss, comfortable skipping breakfast, or already health-conscious.
There’s no “one-size-fits-all.” The best intermittent fasting plan for India is the one you can sustain long-term.
Conclusion
Intermittent fasting in India is more than a trend — it’s a lifestyle shift that aligns with both traditional habits and modern wellness goals. Whether you choose 14/10 or 16/8, the key is consistency, balanced eating, and listening to your body.
If your goal is weight loss, both methods work — but 16/8 tends to deliver quicker results. Still, sustainability matters most. Start slow, eat wisely, and make intermittent fasting a natural part of your routine.
