✅ General Rule
- Fasting window: 16 hrs (8 pm – 12 noon).
- Eating window: 12 noon – 8 pm.
- Grains allowed: Sirf ek baar (mostly lunch).
- Other meals: Fruits, sprouts, vegetables, soups, juices, nuts, seeds.
🌞 Morning (During Fasting)
- On waking: Warm water with lemon.
- Mid-morning (still fasting): Herbal tea (cumin–coriander–fennel, tulsi, ginger) or plain warm water.
🍽️ Eating Window (12 pm – 8 pm)
12 pm (Opening Meal) – Fruits
- Seasonal fruits bowl (papaya, apple, guava, orange, watermelon, banana).
- Add 5–6 soaked raisins / 2 dates / few soaked almonds & walnuts.
2 pm (Main Lunch – with grains, once a day)
Rotate week-wise:
- Week 1: Brown rice khichdi + dal + 1 sabzi (lauki, tinda, pumpkin, spinach) + salad.
- Week 2: 2 millet rotis (jowar/bajra) + sabzi + dal + salad.
- Week 3: Vegetable daliya/upma with sambhar or chutney.
- Week 4: Brown rice + sambhar/rasam + 2 sabzi + salad.
5 pm (Light Meal)
- Coconut water / buttermilk + roasted chana / makhana.
- OR fresh vegetable juice (carrot + beet + ginger + amla).
7:30 pm (Dinner – no grains)
- Big bowl of vegetable soup (lauki, pumpkin, tomato, carrot, beet).
- 1 bowl sprouts salad OR lightly sautéed vegetables.
- Handful of nuts/seeds.
🌙 Bedtime
- Warm turmeric water OR fennel-cumin water.
🌸 Weekly Special (Naturopathy Style)
- 1 day/week Fruit-Only Day (fruits + coconut water).
- 1 day/week Soup-Salad-Sprouts Only (no grains).
Intermittent Fasting + Naturopathy Diet Plan (1 Month)
✅ General Guidelines
- Fasting window: 8 pm to 12 noon (can shift according to routine).
- Eating window: 12 noon to 8 pm.
- Hydration: Warm water, herbal teas, jeera/coriander/fennel water during fasting.
- Avoid tea/coffee, refined sugar, fried, bakery, packaged foods.
- Use more fruits, vegetables, sprouts, millets, nuts, seeds.
- Seasonal & local food is best.
🌞 Morning (During Fasting)
- On waking: 1 glass warm water with lemon + 2 soaked almonds & 2 soaked walnuts (optional).
- Mid-morning (fast-safe): Herbal tea (ginger-tulsi, cumin-coriander-fennel, cinnamon water).
🍽️ Eating Window (12 noon – 8 pm)
Week 1: Detox & Light
- 12 pm: Seasonal fruits bowl (papaya, apple, guava, banana) + 5 soaked raisins.
- 2 pm: Lunch – Brown rice/khichdi + moong dal + cooked sabzi (bottle gourd, ridge gourd, pumpkin, spinach) + salad.
- 5 pm: Coconut water or buttermilk with roasted chana.
- 7:30 pm: Millet roti (jowar/bajra) + green sabzi + soup.
Week 2: Strength & Energy
- 12 pm: Sprout salad (moong, chana, cucumber, tomato, lemon).
- 2 pm: Lunch – Chapati (multigrain) + dal + sabzi (beans, lauki, tinda, bhindi) + salad.
- 5 pm: Fruit chaat or herbal tea + makhana.
- 7:30 pm: Vegetable khichdi + soup or dal.
Week 3: Metabolism Booster
- 12 pm: Fruits + handful of nuts & seeds (flax, pumpkin, sunflower).
- 2 pm: Lunch – Millet upma/daliya + sambhar + sabzi.
- 5 pm: Fresh juice (carrot-beet-ginger) or lemon water + sprouts.
- 7:30 pm: Chapati + sabzi + dal + soup.
Week 4: Balanced & Long-Term
- 12 pm: Fruits + sprouts or vegetable juice.
- 2 pm: Lunch – Brown rice + dal + 2 sabzis (one green leafy, one seasonal) + salad.
- 5 pm: Buttermilk or herbal tea + handful of nuts.
- 7:30 pm: Vegetable soup + millet roti + sabzi.
🌙 Bedtime
- Warm turmeric water or cumin-fennel water.
- Light pranayama (anulom-vilom, bhramari) for stress relief.
🌸 Extra Naturopathy Tips
- Weekly fasting/fruit day (only fruits & coconut water).
- Daily sun exposure (15–20 mins).
- Evening walk or light yoga.
- Avoid late-night screen time & heavy dinners.
👉 This plan is flexible and can be rotated. It supports weight balance, digestion, hormonal health, and energy.