Choose an eating window that fits your schedule
Start with a 12:12 or 14:10 fasting schedule
Progress to 16:8 if comfortable
Pick a consistent fasting start and end time
Drink water throughout the fast
Drink black coffee or plain tea if desired
Avoid calories during the fasting window
Eat balanced meals during the eating window
Include protein, fiber, and healthy fats
Avoid overeating when breaking the fast
Break the fast with a normal meal
Stay consistent day to day
Adjust the schedule if you feel weak or unwell
Stop fasting and seek medical advice if needed