Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It does not restrict any specific foods, but rather when you eat them.

There are many different intermittent fasting schedules, but all of them involve splitting the day or week into eating periods and fasting periods. During the fasting periods, you eat very little or nothing at all. During the eating periods, you eat normally.

intermittent fasting diet plan has become increasingly popular in recent years, as it has been shown to have a number of health benefits, including:

  • Weight loss
  • Improved insulin sensitivity
  • Reduced inflammation
  • Improved cognitive function
  • Reduced risk of chronic diseases

Popular Intermittent Fasting Schedules

There are many different intermittent fasting schedules, but some of the most popular include:

  • 16/8 fasting: This schedule involves fasting for 16 hours each day and eating within an 8-hour window. For example, you might eat from 12 PM to 8 PM and fast from 8 PM to 12 PM the next day.
  • 5:2 fasting: This schedule involves eating normally for 5 days each week and restricting your calorie intake to 500-600 calories on the other 2 days.
  • Eat-Stop-Eat: This schedule involves fasting for 24 hours once or twice per week.

How to Choose an Intermittent Fasting Schedule

The best intermittent fasting diet plan schedule for you will depend on your individual needs and preferences. If you are new to intermittent fasting, it is a good idea to start with a shorter fasting window, such as 12 or 14 hours. You can then gradually increase the length of your fasting window as you become more comfortable.

It is also important to listen to your body and break your fast if you feel unwell.

Intermittent Fasting Tips

Here are some tips for following an intermittent fasting schedule:

  • Choose an eating window that works for your lifestyle and stick to it as much as possible.
  • Drink plenty of water, unsweetened tea, and black coffee during your fasting window.
  • Eat healthy and balanced meals during your eating window.
  • Avoid processed foods, sugary drinks, and unhealthy fats.
  • Listen to your body and break your fast if you feel unwell.

Intermittent Fasting Meal Plan

Here is a sample intermittent fasting meal plan for the 16/8 fasting schedule:

Eating window: 12 PM - 8 PM


  • Lunch: Salad with grilled chicken or fish, quinoa, and vegetables
  • Dinner: Salmon with roasted vegetables and brown rice


  • Fruits and vegetables
  • Yogurt
  • Nuts

This is just a sample plan, and you may need to adjust it based on your individual needs and preferences. For example, if you are vegetarian or vegan, you can substitute plant-based proteins for the chicken and fish in the meals.

Intermittent fasting can be a safe and effective way to lose weight and improve your overall health. However, it is important to talk to your doctor before starting any new diet plan, especially if you have any underlying medical conditions.