Intermittent Fasting Protocol Selector
⏰ Intermittent Fasting Protocol Selector
Answer 6 questions to find the IF protocol best suited to your lifestyle, goal, and health background. Includes your personalised Indian meal timing.
Last updated: July 2026
⚠️ For informational purposes only. This tool does not constitute medical advice. If you have diabetes, PCOS, or any chronic health condition, consult your doctor before starting intermittent fasting.
📋 About You
1. What is your current eating pattern?
💼 Your Lifestyle
2. Which best describes your daily routine?
💤 Sleep Schedule
3. What are your typical sleep times?
🎯 Your Goal
4. What is your main reason for trying intermittent fasting?
🩺 Health Background
5. Do you have any of the following health conditions?
⚠️ Important: People with diabetes or PCOS can benefit from IF, but the protocol and timing must be carefully chosen to avoid hypoglycaemia or hormonal disruption. Please consult your doctor before starting IF and show them this recommendation.
💪 Your Experience
6. How much experience do you have with fasting or skipping meals?
📅 Your Personalised Eating Window
Fasting starts
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🍴 Eating window opens
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🍛 Last meal by
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☕ Suggested Indian meal timing
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📆 What to Expect: Weeks 1 – 4
✅ Allowed During Fast
- Water (plain or sparkling)
- Black coffee (no sugar, no milk)
- Black tea / green tea / herbal tea
- Electrolytes (no sugar, no calories)
- Apple cider vinegar in water
❌ Breaks Your Fast
- Chai with milk and sugar
- Any food (even 1 bite)
- Fruit juice, coconut water
- Milk, lassi, buttermilk
- Protein shakes or supplements with calories
✅ Tips for Your Lifestyle
⚠️ IF protocols are tools, not treatments. Results vary by individual metabolism and adherence. People with eating disorder history, pregnancy, breastfeeding, or underweight status should not attempt IF without medical supervision.
🔗 Pair this with: Use our Fasting Window Calculator to fine-tune your exact times, or the Calorie Deficit Estimator to set your eating window calorie target.
📖 Get the FREE "Intermittent Fasting India Starter Guide" PDF
Your protocol explained, Indian meal timing, week 1 guide & what to eat
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