5 steps to get STARTED with intermittent fasting for weight loss | Dr Pal 

Here is the link for the Tamil version in our Tamil channel. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-cn6hAX6ixR0.html

"Let you husband cook the food and when he tastes it , he will realize that fasting is a better option" .You sir have a great sense of humor and are wonderfully informative. Thank you.

I’ve lost 19kg from 118kg in 5 months by following 18:6 fasting window! Along with regular workout! Thanks doctor! 🙏

Lost 28 kgs in 10 months by 12 to 14 hours intermittent fasting, no sugar no simple carb no dairy low fat high protein ( no meat only fish) soy tofu beans lentils oats diet and 1 hour of walking on the treadmill @ 4.5 to 5.5 kms per hour. Also made myself a priority ME FIRST! I am 62 years old and did this from June 22 onwards still walking 1 hour and now have some sugar n carbs.

1 month I lost 3 kg ... No suger no junk food 8 hour sleep 8 hours food 15 to 16 hour fasting 40 min workout.. it's really work when I am 26 so tried but now am 31 actively completed 😊

While watching this video at 9 pm I lost my craving and hunger... Your words are magical doctor...

I just started watching your videos since last two weeks or so. An accidental browsing catch. :) When I did that, I was eating(regularly) from 5 AM IST till 11 PM IST - I mean, I was just intermittently eating with 6 hours fasting, per say. First coffee at 5 AM and then the last bite - Be it a banana or say cucumber or some biscuit or something at around 11 PM. Then I started Time restricted eating and Intermittent fasting. Started with 12:12 then slowly in the last fortnight made it to 16:8. First time, I tried finishing my last bite at around 2.15 PM IST yesterday and today I am planning to take my first sip of coffee at around 7 AM IST. That will be 16+ hours of fasting(Religiously). Started feeling awesome, already. Thank you so much Doctor Pal. And more importantly Please convey our wishes to your friend Mr.Saravana Kumar from MN :D

I randomly came across your video in RU-vid ..i guess I searched weight loss videos and that's why RU-vid recommended you to me.. ❤ thanks for your knowledge doc .. such lucid and humorous language used to convey messages to people ... P.s. your face matches almost 95% with my dad ❤😊and he served in the Indian Army Medical Corps ❤

You're a genius, doc. Love your humour and the way you explain these sensitive issues.

1. Determine eating window and time of first bite and last bite 2. Stick to an eating window of max 12 hours 3. Be consistent in following the eating window 4. Food content should be healthy 5. Be patient and put consistent effort and time. Gradually decrease the eating window to 8 hours

This is what the world is missing. Beautiful doctor’s like this one. God bless Dr. Pal and his family in big ways.🙏🏼🕊🌿💯

Amazing Dr Pal! I have initiated the same intermittent fasting for 4 months...my low b.p, acidity, blotting, headache etc has been vanished and body weight started reducing.. Feeling very light and verg energetic eventhough, I have to talk continously as per my profession. ❤

I have been fasting for almost 3 weeks and lost 6 pounds. I have either a 6 or 8 hour window. My average fasting glucose has also reduced by 2 points. I rarely get hungry during my 16 or 18 hours of fasting. I am happy I started this and want to continue as long as I can . I am over weight and prediabetic. I feel this way of eating will help me continue to loose weight and get me glucose numbers in a healthy range very soon. I am currently 211 and started at 217 close to 2weeks ago.

Really thank u dr pal...I follow IF(16:8) for the past 2 months(from March 15 ...)I checked my weight on May 12...I lost almost 10 kg (72 kg to 62 kg)😍...I can't believe... people tell me I look younger ☺️...

Really extraordinary way of presenting sir - syrupu !!! Myself being a pulmonologist in Madurai , highly recommend my patients to follow your page when they ask me how to reduce weight for OSA

I have just started following you.i am so careful what I put into my body Thanks for such unbiased reviews

Vanukam Dr Pal I love watching your videos I have started the 5 steps ,I started to see changes losing weight around my waist line ,nandri thambi my Tamil is improving my spokes to me in Tamil sadly passed away, so I love the words ,watching from South Africa

What you told I this video is absolutely true?? I followed and lost 23 lbs already. Now I don’t have knee pain now a days. Thanks Doc.

I lost 8kg without doing any exercise in this corona lockdown; I was confused about how it happened because I tried to reduce weight, not even grams reduced, but now I got the answer. Actually, in corona time, my first bite was around 10am, and the last bite was around 6.30pm. Without knowing this fact, I reduced my belly fat. Thank Dr. Pal, for answering my mystery doubt. Now I will maintain 8 hours window for a successive month.

I was trying hard to lose weight as I have hypothyroidism and prediabetic.. but I saw a RU-vid video regarding 5 types of fasting and autophagy process.. hence I'm now following 16:8 hours of fasting.. also another one video suggest that to open a fasting to start in a order of veg salad, protein, fat, and then finally finish off with carbohydrate,( to wait insulin level to its peak before carbs level to rise )also it suggest to wrap your carbohydrate with protein or fat or veggies ... I'm following for a week now and it's really working magically... But your videos are perfect guidance to follow for consistency and determine eating windows... Many thanks for your videos... So much informative! ❤

Ive lost 4 pounds in a month due to following dr pals methods of intermittent fasting and Caloric deficit! Awesome job at educating people on the laws of weight loss.

I consistently followed for 3 months and lost 6kgs... But lately I back to normal habit and gained 3kg ....I need motivation to start my fasting again... Thanks doc

How beautifully you explain things,no wonder your a doctor.proud of your excellent concern towards making the world healthier.you shine Dr.pal.🙏🙏

Hi sir,u r really doing a good job.. nowadays I have a thought of good food and bad food on seeing any food bcoz of you.... need more dr like you to have a healthy generation

I am going to start this challenge from today starting with 12:12 after that from tomorrow 16:8 ...All the best to myself it will be 3 months challenge I will update here after few weeks I am fully dedicated wanna lose 15 kg . current wt: 70kg target wt: 55 kg EDIT : I LOST 2kg in one month more to go edit : now am doing IF of 20:4 still feeling energetic edit: Now am doing 24 hrs water fasting once in week ...good for detox

Sir.... your videos are amazing....your way of stating the facts with a big touch of humour is really something.... I am huge fan of your videos

Came here to know the tips to reduce belly fat .. in the end found aishwaryam trust and the service you are doing to patients!! Donated !! Not much but I’ll try to contribute every month 🙏🏻

I am accidentally here .. but got much knowledge about diet and fast ..j I m going to start from tomorrow, hit the like for remainder and consistency

Dr. Pal, Im starting my intermittent fasting today. 👍🏻 Well explained and very interesting. Thank you the video.

Hello Dr.Pal, your videos are really motivating. Me and my husband are now following time restricted eating from last 2 weeks. Feeling light and great. Hope to lose some stubborn tummy fat. Keep doing the great work your doing!😊 god bless you.best wishes from Canada.

Dear Dr. Pal.. from yesterday, I am following this time-restricted eating pattern... thanks for the efforts you have taken

Dr pal , I had lost 10 kg in 2 and 1/2 month by walking and intermittent fasting, thank you so much

Thanks a lot doc me bhut confuse thi ki intermittent fasting krni chaiye ya nhi but apke video se sbhi doubt clear ho gye ....video was amazing thanks sir😊

Thanks for your informative videos. What surprises me, why they don’t teach this in school or college? It can help all to have a healthy life from the beginning…just sharing my thoughts

Dr. I really love your presentation style seasoned with a pinch of humour. Awesome thank you for inspiring me into intermittent fasting.

Thankyou so much dr.Pal.for helping people live better .Just for info Jains do the 12 hr fasting by eating latest by 7.pm and breaking the fast in the morning at 7 am by drinking a glass of room temp boiled and cooled water .It becomes simple to follow.becoz when we sit for lunch or dinner we have a complete meal of salad,chapati,veg,dal,rice,buttermilk ( no buttermilk at dinnertime only for lunch) and hence we dont feel like snacking.Also we dont drink water after dinner except once if needed and then until.the next morning when we break the fast by sitting down and dinking a glass of room temp water .Kids also do this very easily. U feel clearer in the head and body if U eat complete home cooked meal at one go instead of snacking.Hope this is helpful in some way dr.🙏 Have shared this video to all whom it will help.

Awesome video! Highly useful tips and upbeat tone are genuinely encouraging. Many thanks for offering your knowledge! 😀

Dr.Pal's fan from Kerala🙋🏻‍♀️🥰 i really love the way he conveys d information🤗 Stress Buster😊

intermittent fasting plus changed to quinoa from rice. lost 12lbs so far in the last 3 months. Thank you for making these video doc. they are life changing.

Sir your videos are like a resource they must be preserved for ages.

Hi sir, i m doctor by prof, and started following IF , wow, the results are unbelievable, i have lost 6 kgs in a month. And its so motivating , aiming to loose even more weight and to get fit by march of 2024.

I found drinking 3 litres of water every day as well as eating voluminous foods with lots of protein and good fats helped keep me full during the first few weeks of IF - I would have a large bowl of salad with 1/2 avocado 6-8 different salads, 1-2 tablespoons olive oil with lemon juice and balsamic vinegar - in my salad would be mixed leaves, Spanish onion, tomatoes, mushrooms, capsicum, radish, avocado, cucumber, celery, carrots and sometimes olives - I would eat this before eating my protein - when I felt lazy did not want to cook I would add 2 boiled eggs and a tin of canned tuna or salmon/sardines to the salad - I would have a small slice of cheese or handful of nuts or peanut butter whenever I had a piece of duties as a snack

Sir frm oman.. Now time s 23:00hrs i cook oats for dinner for my husband...but he ask me to reheat chicken Briyani which i prepared fr lunch😣 While reheating smell tempted me ..abt to eat..but i controlled myself n just opened RU-vid..God diverted me through ur video. Thank u soooo much sir💗 i started intermittent n time restricted feeding since oct 2021..i was very helpful.

i seen first time in my life doctor mr Dr.pal who actually guide us Good supplement and maintain good health advice without charging lack of fees & lack of medicine slip thank you so much sir for kind of your guidance.. recently start following you and watching your full video it such a help full .

Great videos on diet Sir.truly after some time the body starts accepting the eating time.following your diet plan and saw the results too.

I did IF from Feb to May this year and had a visible change. Weight came down by 5kgs but due to lots of changes in my routine I couldn't continue IF and I am almost back to my original weight. Trying to start all over again! Thanks Dr for this video!

I started my 12 hours fasting window after watching ur videos. As u said all reactions happened but now i am used to it. I am following this for past one month. I have knee problem and also pcos. As my weight gradually decreasing I don't get knee pain nowadays and also my pcos got normal. Previously I was taking medicines for pcos but due to my weight loss my doctor told me to stop all medicines and I feel very energetic. Thank you doctor for creating awareness on this time restricted feeding to many people. Great job. 👍

Thanks Dr. My husband started weight loss journey from 100kg now he reduced 90kg in 6 month . Duration could be high but he enjoying all type of food without any sacrifice, i am personally seeing his transformation. Earlier most of the time he feel tired, now scenario completely changed, This method of diet very much comfortable him to follow. Now i have hope that slow and steady reduce the Weight .

After watching you for a week, i finally subscribed you 😊.

Humor + valuable info = only Dr. Pal can do it. 👏👏👏

Inspired me to follow this and I am into my 3rd week with a fasting window between 7pm and 9 am.. I could see a loss 1.5 to 2kg. Definitely a motivation to be consistent. Cheers pal for your efforts 😎

Great! I am starting my journey of first 3 months, lets see!

Today is the first day of my journey. I plan to do a 100 day challenge without any cheat days. This is going to be unbelievably hard, for a person like me who loves food way too much, and has such bad foodconsumption discipline. I hope to survive this and make it 🙏

Adyar Ananda bhavan sweet box🤣 That was epic Dr. 😄😂 If someone collate Dr. punch dialogue it will a full season standup comedy for sure 😅✌🏼Info+Beneficial+humour= Dr. Pal 👌🏼👏🏼

I follow this 12hrs of fasting window almost consistently for past few months. When I went for my annual health check up the doctor really appreciated at the results as they were too good including the BMI. Adding some workouts to my routine has helped me to get back in my prenatal denim ☺️ I have forced my husband also to follow this. Now I don’t really look for food after 6pm . I feel so bad if I bite some food after 6pm as if I made a big sin 🙈

Doc, you are great and doing great job. It’s my opinion that I think your speed is very fast. Thank you for all good things

Thank you for this content! This is super helpful.

Doctor I've PCOS condition and on homeopathic medicine. Along with that I've started 1hr walking + intermittent fasting. It's been 15 days and i can see some positive changes in my body. I won't say drastic changes but noticeable. I don't crave unhealthy food. My nights pangs are gone and I feel energetic. Thanks for your guidance. You are an angel.

Oh my god... Doctor... You have a unique way of conveying things.. semma weight machi

Thank you Doc ! Your videos are very encouraging .

Doctor, I am happy to tell you that, i reduced 10 kg of weight in just 4 months, now my body fat level is just around 12. Thank you so much for helping with vital information about what to do, what not to do and keep motivating all of us.

All my adult life - even when at the right weight (52-55kg), I always had a protruding belly. And in the last 3 years, I had put on 10kg (66-67kg). I was unable to lose weight despite cutting down on calories (and carbs, dairy, meat, sugar). After your videos, I started to implement IF. I have been a chronic case of late night sleeping and eating/snacking - as far as I can remember, I have always had dinner post 10pm. Once I implemented IF, I immediately started noticing inch loss. Once I saw the gains, just as u stated, I started eating healthier too in the eating window. That started to trigger weight loss, and has also helped me (higher) energy levels, better sleeping cycles (borderline insomniac), better menstrual cycles, elimination of hunger pangs and food cravings. It has been 2-3 months now that I have done the IF-EW (15:9), and have lost 7 kilos and more importantly, moved (back) from a size 6/8 to size 2/4. I cannot even begin to thank you for your service. We are lucky to have a noble soul like you who believes in Giving, with a capital G.

I am on my 3rd week if fasting and lost almost 4.5kgs with an window of 18 to 20hrs along with one hour of consistent walking everyday. I feel hapieeeee😍 thanq pal

Hello doc thanks to you that l have lost 6 kg from 65 to 59 in 3 months by following 16:8 fasting window!🙏🏼

You explain so well Thanks for sharing this ❤

Your approach is magnanimous Dr. your concern really we doctors are proud of. presentation is like courtallam breeze influencing public,liked by & very easily understood by everyone.LetGod bless you with a very healthy peaceful life.

Dr.Pal..Iam very much inspired by your words... Actually my weight used to be 57kg but after very much carelessness on the body,i have gained 3kg in 3 months and now I am 60kg.After watching this Suprb video, i felt like your words are powerful medicine to this weight loss.i am going to start my Window and keep posting the updates on my weight loss.. Basically i am techie and wanna wear blazers and bodycons for some demanding situations. So, Dr.Pal ..challenging here with my weight loss

Dr pal I'm about to start a weight loss journey. Your videos are quite encouraging. Thank you for including some humor.

Hi Doctor This is the first time I'm opening the comment window... Wanted to say a heartful real and truthful vanakkam for t tremendous effort tat you're undergoing now.... I'm 43 years now The week before of my mensuration I'm pulling by spicy or tamarind based foods especially non veg.. I can't my fingers to take t viboodhi and put it in my mouth before praying God Others days also I feel to taste it ... But I could control But week before and after mensuration I can't control... Also I'm feeling angry even for silly things just a day before of my mensuration

Hello, Dr. Pal thanks for the video I started my IF( breakfast after 10am and dinner before 6pm) on 1st feb 2024( wt:86.80)and today 4th march 2024(80.35). I lost 6 kgs almost. Some time i continue fasting till time what i can hold hunger like some times i ate at 1pm , 2pm etc also But i used to check my weight daily and it will be motivation for your weight loss journey Still i am continuing the fasting I will edit this on April 1st 2024 lets see my weight Edit:12th march - Weight - 79.50KGs Edit:31st march- weight- 78.20Kgs To maintain the diet regularly: I promised on my wife that I eat only during 10am to 6pm. So I am consistently following it without skipping

Dr. Pal. I love your videos and the humor you add to make your points. I am surprised how you find times to create these videos especially with your profession that requires long working hours. Hats off to your family who allows you to do this wonderful work. God bless you and your family. We need good souls like you to spread good news. 🙏🙏🙏

I am starting today Dr.Pal that is 21st Jan 2024. Will update in Feb❤❤ Good luck to me😊

Started the intermittent fasting for few days now more protein and reducing carbs along the way, just 3 days in and the energy boost is wow, my eating window is 12pm - 6pm , really shows you how much damage junk food and eating late can do to your body. Thank you Dr Pal

Thank you Dr Pal for the informative videos you share...God bless you and your family 🙏

Brother, I have been following your videos from 2 months. I recently have diagnosed with moderate anemia. Now am so much concerned about my weight as am thyroid patient and being mother of 2 kids. I had cancer history. I sometimes get my bp low too. After seeing this video Oct 2nd 10:26 PM IST, decided to start my intermittent fasting. Will post my progress 3 months later this comment. First eating window I will start: 12 hours

You explained very well sir. Let’s make a start from today. It’s 28/04/24 and my weight is 98.35 kgs ❤

Such an informative and entertaining video. Thank you ❤

Hello doc.. Thank you so much for the informative video. The humorous spin to the needed info makes it go straight into the head. I have on more question on this context. I normally sleep sound when my stomach is full. Does this method work if the fasting window starts after dinner around 9PM or should it be around sunset only? Also can we drink water with lemon in it?

Started yesterday. Started yesterday 15:9. Will post the progress.. thanks for the guidance

I am starting this process today after watching this video...Dr pal knows how to hit hard with humour 👏👏👏😅 appreciate it

Dr Pal, i came across your videos today and simply loved it

Hello doctor! Your videos are just amazing and your timings of humor sense with the content is mesmerizing 💯!. Just love the way you speak combined with your examples. Started my fast few days before and luckily saw your video, it provides great motivation for me way ahead!. Epic one of the video was changing into chandramuki😂 which I was going through past few days. Hope this changes my mindset and continue doing it ahead!. Wishing you and your family great days ahead!. Really grateful for your video content!.

This is what Jainism has said in its religious scriptures, it is called "Chauvihar"

Thank you so much for a well informed video

I like your humorous poetic explanation of something people can't explain.🙋

I have lost more than 15 kilos with IF and TRE. It took me about less than a year. It is much easier than I thought it would be! Now I am underweight! Writing from Bengaluru, India.

As a part of his video , i started in November and reduced avg1.2kg per month since today. Its little hard to begin once our system gets adapted the weight loss will be like taking cotton thread from curd. Don't think too much just start tomorrow itself, 😎

Hello Dr Pal, Vanakkam... Apologies for a lengthy comment in advance. You possibly can't understand how you have effected my life in a positive way if I tried to explain. Intermittent fasting is working wonders for me. Being a typical bramhin family, we used to followe intermittent fasting for ages in my family. But in the process of adapting to English work weeks and life style we shifted to three day meal style eventually. But listening to same age old process from you in a more scientific way made me go back to it with more knowledge. Thank you very much and keep improving the life's of millions.

Thank you doctor, love and respect from Kerala , now I have changed my life style all started after watching your videos 😊

Hi Doctor, I love the way you convey the message with a pinch of humor. Btw, I have a doubt. My BMI is already 21, and I don't want to lose more weight. I'm interested in following this routine. But would this be beneficial for lean people, or it's not advisable?

I have lost. 2kgs in 2 weeks. You are really encouraging Thank you sir

Thanks dr. So clearly u explain all. Very good video.

Thank you doctor pal.. I have been following you and following whatever you are telling about intermittent fasting.. I have been feeling healthy and loosing weight.. if anybody asks who is your nutritionist? I will proudly say it is Dr. Pal.. thank you for your suggestions doctor..❤🎉 best wishes from Karnataka.

Heartfelt appreciation for choosing to spread awareness on this. But being an IT professional, the working hours really stretch a lot, and we tend to eat during late night tending to the stress. What can we do to control the urges better, and better eating options in case we give up?

Dr. Pal, its super informative, at the same time so fun to watch your videos. I have been on intermittent fasting for more almost 3 years with 18:6 now but belly fat doesnt go, any advice? Thank you

You are just awesome Dr Pal in explaining...First time I am watching your video. I am from hyderabad

Caution note for type 1 diabetics and those on insulin or sulfonylureas, they require special instructions to follow the intermittent fasting. Definitely the very best method maintaining the circadian rhythm Sir.

I think we all are Saravana Kumar!

Can't thank you enough for all your inputs and the motivation to lose weight. I started practicing this but as I have Gerd, acidity aggravates and my voice gets hoarse along with throat discomfort. Oks suggest how to handle this to be consistent on this diet.

Will definitely follow today onwards. My eating window will be 10 hours Will post back in couple of months.