Intermittent fasting tells you when to eat. It says nothing about what to eat, and that is where most people go wrong. They fast for 16 hours, then break it with a plate of parathas, snack until the window closes, and wonder why nothing changes. The results come from what goes into the eating window.
Quick answer
On a 16:8 intermittent fasting plan, eat two balanced meals and one snack within an 8-hour window, such as 12 pm to 8 pm. Break the fast with a protein-rich meal, aim for 30 to 40 g of protein at each main meal, include vegetables and whole grains, and drink water, black coffee or plain tea during the fast.
How 16:8 works
You fast for 16 hours, including sleep, and eat within 8. The most common schedule is skipping breakfast: first meal at noon, last meal by 8 pm. Other schedules, such as 10 am to 6 pm, work equally well. Pick the one that fits your day.
Intermittent fasting helps weight loss mainly by making it easier to eat fewer calories. Research comparing it with ordinary calorie restriction generally finds similar fat loss when calories are matched.
The protein challenge
With only two meals and a snack, each meal has to carry more protein. For a 100 g daily target, that means roughly:
- Meal 1: 40 g
- Snack: 15 to 20 g
- Meal 2: 40 g
A small bowl of dal and two rotis will not get you there. Each meal needs a clear, sizeable protein source.
A sample 16:8 day (12 pm to 8 pm)
| Time | Meal | What to eat | Protein |
| 12:00 pm | Break the fast | Chicken breast (1 pack), 1 cup rice, dal, salad | ~45 g |
| 4:00 pm | Snack | 200 g hung curd with fruit and nuts | ~20 g |
| 7:30 pm | Dinner | Chicken steak or salmon, 2 rotis, sautéed vegetables | ~40 g |
| Total | ~105 g |
This comes to roughly 1,600 to 1,800 calories. Adjust rice and roti portions to your needs.
5 more meal ideas for your window
To break the fast
- 3-egg omelette, 2 toast and a bowl of curd
- Chicken wrap with mint chutney and a side of sprouts
- Paneer bhurji, 2 rotis and salad
To close the window
- Grilled fish, dal and sautéed vegetables
- Chicken soup followed by a chicken and vegetable stir-fry
How to break the fast well
- Start with protein and vegetables, not sweets or fried food.
- Eat slowly. After 16 hours it is easy to overeat in ten minutes.
- Avoid a sugar-heavy first meal. It often leads to an energy dip an hour later.
What you can have while fasting
Water, black coffee, plain green or black tea, and lemon water without sugar. Milk tea, juice and anything with calories break the fast.
If you work out
- Training just before your window opens lets your first meal double as the post-workout meal.
- Evening training fits well: eat lunch, a pre-workout snack, then dinner inside the window.
- Keep protein high. Fasting plus low protein is a recipe for muscle loss.
Common mistakes
- Treating the eating window as a free-for-all.
- Eating too little protein.
- Under-drinking water during the fast.
- Pushing through dizziness or weakness instead of adjusting the schedule.
Who should not fast without medical advice
People with diabetes on medication, pregnant or breastfeeding women, anyone with a history of disordered eating, teenagers, and people with medical conditions should speak to a doctor before trying intermittent fasting.
FAQs
Can I drink chai during the fast? Plain black tea is fine. Tea with milk and sugar breaks the fast.
How much weight can I lose with 16:8? It depends on your total calories. A moderate deficit typically gives 0.25 to 0.5 kg a week.
Will I lose muscle while fasting? Not if you eat enough protein and continue strength training.
Make your two meals count
With only two main meals, each one needs serious protein. Meatigo’s Everyday Chicken Breast and Everyday Chicken Steak deliver 32 g per pack, and a Norwegian Atlantic Salmon Fillet makes a satisfying last meal of the day.