Choose a fasting schedule
Start with a 12:12 or 14:10 fasting-to-eating window
Gradually increase to 16:8 if desired
Pick a consistent daily eating window
Drink water, black coffee, or plain tea during fasting
Eat balanced, nutrient-dense meals during eating periods
Avoid overeating when breaking the fast
Stay consistent for at least 1 to 2 weeks
Monitor energy, hunger, and mood
Stop if you feel unwell
Consult a healthcare professional if you have medical conditions, take medications, are pregnant, or are breastfeeding