Check with a healthcare professional before fasting, especially if you are pregnant, have diabetes, take medications, have a history of eating disorders, or have any chronic condition
Choose a fasting method that fits your health, schedule, and goals
Start gradually if you are new to fasting
Stay hydrated with water throughout the fast
Use unsweetened tea or black coffee only if allowed by your fasting plan
Eat balanced, nutrient-dense meals before and after fasting
Include protein, fiber, healthy fats, fruits, and vegetables in meals
Avoid overeating when breaking the fast
Break the fast with a small, gentle meal first
Stop fasting if you feel faint, confused, severely weak, or unwell
Avoid intense exercise if fasting makes you dizzy or fatigued
Get enough sleep while fasting
Monitor how your body responds and adjust as needed
Avoid fasting if it is not safe for your age, health, or lifestyle
Keep fasting consistent and sustainable rather than extreme
Refeed carefully after longer fasts
Prioritize overall nutrition on non-fasting days