Choose a fasting method that fits your goals and schedule
Start with a shorter fast, such as 12 hours
Increase fasting time gradually if you feel well
Pick a start and end time for your eating window
Drink water regularly during the fast
Stay hydrated with unsweetened tea or black coffee if tolerated
Eat balanced meals before and after fasting
Focus on protein, fiber, healthy fats, and whole foods
Avoid starting fasting when sick, exhausted, or under high stress
Stop fasting if you feel dizzy, weak, or unwell
Consult a healthcare professional if you are pregnant, diabetic, underweight, or have a medical condition
Keep your first fast simple and consistent
Track how your body responds
Break the fast gently with a light, balanced meal