Choose an intermittent fasting schedule
Start with a simple fasting window, such as 12 hours fasting and 12 hours eating
Gradually increase to 14:10 or 16:8 if desired
Pick consistent eating and fasting times
Drink water during fasting hours
Drink black coffee or plain tea if allowed by your plan
Avoid calories during the fasting window
Eat balanced meals during the eating window
Include protein, fiber, healthy fats, and complex carbohydrates
Avoid overeating when the fasting window ends
Stay consistent with your chosen schedule
Adjust the plan based on your energy, hunger, and lifestyle
Stop fasting and seek medical advice if you feel unwell
Consult a healthcare professional before starting if you have a medical condition, are pregnant, or take medication