Choose a fasting method that fits your schedule
Start with a 12-hour overnight fast
Progress to 14:10 or 16:8 if tolerated
Drink water throughout the fast
Use unsweetened tea or black coffee if desired
Eat nutrient-dense meals during eating windows
Prioritize protein at each meal
Include vegetables, fruits, whole grains, and healthy fats
Avoid overeating when the fast ends
Keep portion sizes controlled
Limit sugary drinks and processed foods
Exercise regularly
Get enough sleep
Stop fasting if you feel unwell
Consult a doctor if you are pregnant, have diabetes, or take medications
Avoid fasting if it is unsafe for your health