Intermittent Fasting (Indian)
Time-restricted eating (16:8 or 14:10) adapted for Indian meal patterns and cultural fasting traditions.
Who Is This For?
People who prefer 2–3 larger meals over 5–6 small meals. Those who skip breakfast naturally.
How To Execute
Eating window: 12pm–8pm (16:8). Break fast with high-protein meal (dal + chicken/paneer). Lunch is your biggest meal. Dinner by 8pm. Black coffee/green tea allowed during fast. Key: total daily calories and protein still matter — IF is a timing tool, not a magic mechanism.
Sample Day (Macro-Mapped)
12pm: 3 egg omelette + 2 roti + sabzi (480 kcal, 28g P). 3pm: sprouted moong salad + curd (180 kcal, 12g P). 7pm: chicken curry + brown rice + raita (520 kcal, 34g P). Total: ~1180 kcal, 74g P (adjust calories to your TDEE).
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