15:9 Intermittent Fasting: How-to, Meal Plan and Results

Medically Reviewed by Dr. Aman Priya Khanna
Written by Charu Shrivastava, last updated on 12 March 2024| min read
15:9 Intermittent Fasting: How-to, Meal Plan and Results

Quick Summary

  • 15:9 intermittent fasting is a simple and effective method of fasting that can help reduce blood glucose levels
  • This 15 hour fasting diet has a number of health benefits, including weight loss, reduced inflammation, and improved blood sugar control
  • The best aspect is that 15:9 intermittent fasting can be customised to fit a variety of lifestyles and nutritional preferences

Did you know intermittent fasting helps reduce blood glucose levels? 15:9 Intermittent fasting is one of the simple and potentially effective methods of fasting. This 15 hour fasting diet has a number of health benefits.

The best aspect is that 15:9 intermittent fasting can be customised to fit a variety of lifestyles and nutritional preferences. This article will explain what 15:9 intermittent fasting is and provide a sample meal plan to give you a kickstart!

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Understanding 15:9 Intermittent Fasting

15:9 Intermittent fasting, often known as the 15-hour fasting window, is a time-restricted eating strategy. It includes fasting for 15 hours each day and limiting your dietary intake to a 9-hour window. This fasting approach does not recommend specific items to eat or avoid but rather focuses on when you take your meals. 

As you approach the 15th hour of your fast, your glycogen stores drop, depending on your activity level and metabolism. Your body may begin to burn stored fat for energy. This helps in promoting fat loss.

The fasting period often includes the time you sleep. This makes it easier for many people to adopt without significant interruptions to their everyday habits.

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Intermittent fasting 15:9 vs 16:8

Intermittent fasting (IF) is an eating pattern that alternates between periods of fasting and eating. Two common variations of IF are the 15:9 and 16:8 fasting schedules. Here's a comparison between the two:


15:9 Intermittent Fasting

16:8 Intermittent Fasting

Fasting Period

15 hours

16 hours

Eating Window

9 hours

8 hours


May aid in weight loss

May aid in weight loss

Improved insulin sensitivity

Improved insulin sensitivity

Potential gut health benefits

Potential gut health benefits

Increased production of human growth hormone

Improved sleep

Disease prevention

How Much Weight Can You Lose with 15:9 Intermittent Fasting?

The amount of weight you can lose with 15:9 Intermittent fasting is determined by various factors. This includes your initial weight, diet quality, exercise level, and individual metabolism. 

  1. Duration of the Plan: A 15:9 intermittent fasting plan can be followed indefinitely as a sustainable lifestyle choice. Please contact a dietician or nutritionist to get a duration as per your specific needs. 
  2. Visible Results: Although visible results vary, some people may notice changes in a few weeks, such as increased energy and potential weight loss. 
  3. Weight Loss Expected: Intermittent fasting often causes people to lose 3 to 8 per cent of their body weight. If you sustain a calorie deficit, you should anticipate losing 1-2 pounds per week or even 20 pounds in a year with 15:9 intermittent fasting.

Benefits of 15:9 Intermittent Fasting

15:9 Intermittent fasting has various potential benefits for physical health and overall well-being. Here are some of the advantages of this fasting method:

  1. Weight Loss: Intermittent fasting, particularly the 15:9 diet, can aid in weight loss. Reducing the time available for eating makes it possible to automatically reduce calorie consumption, resulting in weight loss over time.
  2. Improved Insulin Sensitivity: 15:9 Intermittent fasting may improve insulin sensitivity. This is especially advantageous for patients with insulin resistance or type 2 diabetes. This is because it helps regulate blood sugar levels more effectively.
  3. Fat Burning: During a fast, the body begins to burn stored fat for energy, resulting in fat loss. This method can assist in enhancing body composition and lower body fat percentage.
  4. Enhanced Autophagy: Fasting stimulates autophagy, a cellular process in which cells eliminate damaged or malfunctioning components. This can improve overall cellular health.
  5. Reduced Inflammation: Intermittent fasting may lower inflammation indicators in the body. Since chronic inflammation is associated with various chronic diseases, this reduction may have a good health impact.
  6. Heart Health: This kind of intermittent fasting can enhance heart health by lowering risk factors. This includes high blood pressure, cholesterol, and triglycerides. These improvements may reduce the risk of heart disease.
  7. Cognitive Benefits: Fasting may provide cognitive benefits such as increased attention, clarity, and mental alertness. During fasting periods, some people experience improved productivity.
  8. Appetite Regulation: A 15-hour fast diet can aid in regulating appetite hormones. It may make distinguishing between actual hunger and emotional or habitual eating easier, supporting mindful eating practices.

How to do 15:9 Intermittent Fasting

As stated before, 15:9 intermittent fasting is a reasonably easy technique for intermittent fasting that requires fasting for 15 hours. A certified nutritionist or dietician can help you with customising your meal plan. Here's a step-by-step instruction for 15:9 intermittent fasting:

  1. Select an Eating Window: Choose a 9-hour time frame for eating meals and snacks. This window can be customised to meet your daily schedule and preferences. Common eating hours are 10:00 a.m. to 7:00 p.m. and 12:00 p.m. to 9:00 p.m.
  2. Establish Your Fasting Period: The remaining 15 hours will be spent fasting. This fasting period should include your sleeping hours. For example, if you choose an eating window from 10:00 AM to 7:00 PM, your fasting time the following day will be from 7:00 PM to 10:00 AM.
  3. Stay Hydrated: It is important to stay hydrated during the fasting time. Water, herbal tea, and electrolyte-supplemented water (no sugar or calorie-containing creamers) are often permitted. They can help one curb hunger. 2.5 l (85 fl. oz) per day water intake is recommended.
  4. Plan Healthy Meals: Consume well-balanced meals that are high in important nutrients. Include healthy foods such as fruits, vegetables, lean proteins, and whole grains in your meals. Avoid foods that are overly processed or heavy in sugar.
  5. Pay Attention to Your Body: Take note of your body's hunger and fullness signs. It's essential not to overeat within your eating window and stop when you're full.
  6. Gradual Modification: Consider easing into intermittent fasting by gradually increasing your fasting window over several days or weeks if you're new to it. Begin with a 12-hour fasting window and gradually increase it to 15 hours as your body adjusts.
  7. Maintain Consistency: The 15:9 intermittent fasting results are dependent on consistency. Maintain as much consistency as possible in your eating and fasting windows.
  8. Track Your Progress: Keep track of your progress and how you feel while fasting. This will allow you to make any required adjustments. They can also assist in determining whether 15:9 intermittent fasting is effective for you.

Meal Type

Vegetarian Options

Non-Vegetarian Options


Oatmeal with fruits

Scrambled eggs with spinach

Greek yoghurt with honey

Chicken breast with salad


Quinoa salad

Grilled salmon

Chickpea curry with rice

Tandoori chicken


Vegetable stir-fry

Grilled shrimp

Lentil soup

Turkey breast


Mixed nuts

Chilli Prawns

Sliced cucumber with hummus


15:9 Intermittent Fasting Diet Plan

To get the most out of the 15:9 intermittent fasting method, eat nutrient-dense foods and have a balanced diet. Consult a registered dietitian for a sample meal plan customised to your needs. To get you started, here's a sample 15:9 intermittent fasting diet plan:


Meal / Snack

Food Items

6:00 AM

Wake Up

Water (start your day by staying hydrated)

7:00 AM


Vegetable Dalia (broken wheat porridge)

Sprout salad with cucumber and tomato

A glass of water or herbal tea

11:00 AM

Mid-Morning Snack

A serving of Greek yoghurt with a drizzle of honey

A handful of mixed nuts (almonds, walnuts)


1:00 PM


Roti (whole wheat flatbread) or Brown Rice

Lentil (Dal) or Chickpea (Chana) curry

Mixed vegetable sabzi (stir-fried vegetables)

Salad with cucumber, carrot, and beetroot

A glass of buttermilk (chaas)

4:00 PM

Afternoon Snack

Sliced fruit (e.g., apple, orange)

Green tea or herbal tea


7:00 PM


Grilled or baked chicken/fish or tofu (for vegetarians)

Palak Paneer (spinach and cottage cheese curry) or your choice of vegetable curry

Roti (whole wheat flatbread) or Brown Rice

A side salad with cucumber and onion

8:00 PM

Evening Snack (if needed)

A small portion of low-fat yoghurt

A handful of roasted chickpeas (chana)

Water or herbal tea

Tips for 15:9 Intermittent Fasting

Intermittent fasting (IF) with a 15:9 schedule is a simple-to-do method if the adaption to it is smooth. Here are some tips to help you succeed with this fasting regimen:

  1. Select an Appropriate Eating Window: Choose an eating window that corresponds to your daily schedule and preferences. 
  2. Maintain Hydration During Fasting Hours: To help reduce hunger and stay hydrated, drink plenty of healthy fluids.
  3. Balanced Meals: Focus on well-balanced, nutritious meals that include a range of foods such as lean meats, whole grains, veggies, and healthy fats during your eating window.
  4. Avoid Excessive Eating: Keep portion amounts in mind to avoid overeating, which may cancel out the benefits of fasting. Pay attention to your body's hunger signs, and stop eating when you're full.
  5. Fibre and protein should be included: Fibre-rich foods (e.g., veggies and whole grains) and protein-rich foods (e.g., lean meats and legumes) can keep you satisfied for a longer period. This lowers the likelihood of snacking between meals.
  6. Track Progress: Keep a record of your progress, not only in terms of weight but also in terms of how you feel. Take note of any changes in your energy levels, mood, or overall well-being.
  7. Take your time: Results may take time. To gain the full benefits of intermittent fasting, you must be patient and persistent with your fasting plan.

Breaking a 15:9 intermittent fast should be done gradually to avoid stomach discomfort. Begin with a small, balanced meal with protein, healthy fats, and fibre. 

Focus on long-term weight loss rather than fast remedies. Maintain a healthy diet, regularly exercise, remain hydrated, and get enough sleep. Incorporate intermittent fasting into your schedule as needed, but prioritise overall health and well-being for long-term outcomes.

Is 15:9 Intermittent Fasting Safe for Everyone?

Intermittent fasting, including a 15:9 fasting schedule, may not be safe or suitable for everyone. While many people can benefit from intermittent fasting, it's important to consider individual factors. Consult with a dietician or nutritionist before starting any fasting regimen.

  1. Medical Conditions: If one has diabetes or heart disease, intermittent fasting may be unsafe. Fasting can cause blood sugar levels to drop, necessitating careful monitoring and prescription adjustments.
  2. Medications: Some drugs must be taken with food, making it difficult to follow an intermittent fasting plan. Consult your doctor to ensure that fasting will not conflict with your prescription plan.
  3. Pregnancy and Breastfeeding: Pregnant and breastfeeding women have higher nutritional needs. Fasting could affect both the mother and the infant. 
  4. Age: Children and teenagers are still growing and have unique nutritional needs. Without careful evaluation, intermittent fasting may not be appropriate for them.
  5. Eating Disorders: If one has a history of eating disorders, intermittent fasting may not be a good idea. This is because it might provoke unhealthy food restrictions and overeating behaviours.

Potential Drawbacks of 15:9 Intermittent Fasting

While 15:9 intermittent fasting has several advantages, it is important to be aware of the potential drawbacks of this eating pattern. Being prepared for these difficulties can help you manage them successfully. Here are some common issues to consider when following a 15:9 intermittent fast:

  1. Hunger and Cravings: When you first start fasting, long durations of fasting might cause hunger and desires. It's important to have coping methods, such as drinking water, herbal tea, or black coffee and diverting yourself from non-food-related tasks.
  2. Energy Levels: Some people may have lower energy levels, especially during the first few days of fasting. Your body will need time to adapt to this new eating pattern. So, prioritise rest and avoid strenuous physical activity during fasting hours if necessary.
  3. Meal Timing: It can be difficult to match your eating window to your daily agenda. Changing your regular schedule may be necessary to ensure you can eat balanced meals within your specified 9-hour timeframe.
  4. Dehydration: You may become dehydrated if you don't consume enough fluids while fasting. Stay hydrated throughout the day by drinking water, herbal teas, or electrolyte-supplemented water.
  5. Digestive Issues: Some people may experience digestive problems when starting intermittent fasting. This may include bloating or irregular bowel movements. As your body adjusts to the new eating pattern, this usually improves.
  6. Nutrient Intake: If you make poor eating choices, you may fall short of meeting your nutritional requirements. To ensure you're getting enough vitamins and minerals, prioritise nutrient-dense foods.
  7. Considerations for Health: Intermittent fasting may not be appropriate for everyone. This is particularly true for those with specific medical issues, pregnant or breastfeeding women, or those with a history of eating disorders. Before beginning any fasting regimen, contact a doctor to confirm if it's safe and appropriate for you.

Remember that intermittent fasting is not a one-size-fits-all solution. It may take some time to establish the ideal fasting plan for you. Be patient, and if you find major obstacles or health issues, get personalised guidance from a doctor.


Remember, 15:9 intermittent fasting is simply one of numerous fasting regimens, and its applicability varies from person to person. It's important to select an eating pattern that fits your lifestyle, interests, and health objectives. 

Ultimately, consistency is the key when incorporating any fasting method into your routine. If you have any questions about intermittent fasting or medical concerns, contact HexaHealth. Doctors at HexaHealth will empower patients with the requisite knowledge. Get in touch!

Suggested Reads

7 Days Indian Diet Plan for Intermittent Fasting
Intermittent Fasting 14/10: Meal Plan, Benefits & Results
Right Way to Break Intermittent Fasting - Expert's Guide
30 Days Intermittent Fasting Results - Ultimate Guide

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Frequently Asked Questions

The 15:9 intermittent fasting approach requires a 15-hour fast followed by a 9-hour eating window each day. It limits calorie intake to the eating window, providing benefits such as weight management.

Simply limit your eating window to 9 hours each day and fast for the remaining 15 hours to begin 15:9 intermittent fasting. Choose the ideal time frame for your schedule.

The optimal time to begin intermittent fasting with a 15:9 ratio is when it fits into your daily schedule and allows you to stick to the fasting window consistently. Many people find success by beginning their fast after dinner and fasting until noon the next day.

During the 9-hour eating window in 15:9 intermittent fasting, you can eat:

  1. Lean proteins (chicken, fish, turkey, tofu)
  2. Vegetables (broccoli, spinach, peppers)
  3. Fruits (berries, apples, oranges)
  4. Whole grains (brown rice and oats)
  5. Healthy fats (avocado, nuts, olive oil)

The benefits of 15:9 intermittent fasting:

  1. Weight loss
  2. Improved insulin sensitivity
  3. Enhanced fat burning
  4. Reduced inflammation

Yes, if you keep a balanced diet and a consistent fasting schedule, you can notice results from 15:9 intermittent fasting. This includes weight loss and better overall health. Individual outcomes may differ.

Yes, since the 15:9 method restricts meals to a shorter window, it benefits weight loss. This may cut overall calorie intake while also encouraging fat loss.



7:00 AM

Breakfast - Vegetable omelette with spinach and tomatoes

12:00 PM

Lunch - Roti, dal, and a serving of mixed vegetables

4:00 PM

Snack - Greek yoghurt with a sprinkle of nuts

7:00 PM

Dinner - Grilled chicken or tofu with a side of salad

8:00 PM

Evening Snack - A small bowl of fruit salad or a handful of almonds

10:00 PM

End of Eating Window - Finish eating and start fasting until the next day

Yes, you can consume water and black coffee without breaking the fast during the 15 hour fasting diet as they don't contain many calories. However, avoid adding sugar, milk, or other calorie-containing additives, which may disrupt the fast.

You can use the 15:9 intermittent fasting approach as long as it fits your lifestyle and health goals. Many people adopt it into their long-term habit, but it's important to monitor your body's response and speak with a doctor for personalised advice.

Potential health risks with 15:9 intermittent fasting are:

  1. Nutrient deficiencies
  2. Possible negative impact on muscle mass
  3. Risk of overeating during eating windows
  4. Disruption of regular meal patterns

The optimum intermittent fasting eating schedule is determined by personal preferences and goals. However, the most popular option is the 16:8 method. It is important to select a schedule that fits your lifestyle and is sustainable for long-term commitment.

Consider your lifestyle, hunger levels, and ability to follow a routine. Experiment with it and observe how your body reacts to see whether it works for your energy levels and health goals. Consultation with a doctor may also be beneficial for personalised advice.

  1. The 15:9 intermittent fasting approach is similar to the popular 16:8 strategy, except it provides for a little longer eating window.
  2. Some people may find it easier to maintain a 15:9 method in the long run.

It is up to you and your lifestyle. Some people prefer to eat in the morning (breakfast), while others prefer to eat at night (dinner). Choose a time that works with your daily routine and helps you keep to your fasting schedule.


All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.

  1. Gunnars K. 10 Evidence-Based Health Benefits of Intermittent Fasting [Internet]. Healthline. 2021. link
  2. 7-day diet plan with intermittent fasting [Internet]. recipes.timesofindia.com. [cited 2023 Oct 4]. link
  3. Kubala J. 9 Potential Intermittent Fasting Side Effects [Internet]. Healthline. 2021. link
  4. Shiffer E. 12 Reasons You’re Not Losing Weight While Doing Intermittent Fasting, According To An RD [Internet]. Women’s Health. 2020. link
  5. Intermittent Fasting and Weight Loss Works—for Some People [Internet]. Men’s Health. 2022 [cited 2023 Oct 4]. link
  6. Singh M. Who Shouldn’t Follow Intermittent Fasting [Internet]. NDTV.com. link

Updated on : 12 March 2024

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.


Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

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Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More


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