Pick a fasting schedule: 12:12, 14:10, 16:8, or 18:6
Choose a start point you can sustain (e.g., 12:12 or 14:10)
Set your eating window (e.g., 12:00–20:00 for 16:8)
Set your fasting window (the time outside your eating window)
Plan meals within the eating window to meet protein and fiber needs
Include protein at most meals (e.g., eggs, yogurt, chicken, fish, tofu, beans)
Include fiber-rich foods (e.g., vegetables, legumes, berries, whole grains if tolerated)
Stay hydrated during fasting (water, sparkling water, plain coffee or tea if desired)
During fasting, avoid calories (no sugar, milk, juice, or cream)
If needed, use non-caloric electrolytes (optional) to reduce headaches or fatigue
Avoid overeating during the eating window; aim for normal portions
Keep meals balanced (protein + fiber + healthy fats + non-starchy vegetables)
Limit highly processed foods and added sugars during the eating window
Start slowly and increase gradually if you feel fine (e.g., add 1 hour fasting every 1–2 weeks)
Monitor hunger and energy; adjust the schedule if it’s too hard (go back to an easier ratio)
Break the fast with a meal that’s not overly large or extremely high in sugar
Consider training timing: schedule workouts within the eating window if preferred
Track outcomes: weight, waist, energy, sleep, and any GI symptoms
Stop or modify if you have dizziness, faintness, severe headaches, or worsening symptoms
Avoid intermittent fasting if you are pregnant or breastfeeding
Avoid intermittent fasting if you have a history of eating disorders
Use caution or consult a clinician if you have diabetes, take insulin or glucose-lowering meds, or have other chronic conditions
If taking medications, confirm timing with a clinician/pharmacist to prevent missed doses
Maintain consistency for at least 2–4 weeks before changing the plan again