Choose a fasting schedule
Start with a 12:12 or 14:10 fasting-to-eating window
Gradually increase to 16:8 if comfortable
Pick a consistent daily eating window
Drink water throughout the day
Use black coffee or plain tea during fasting if desired
Avoid calories during fasting hours
Eat balanced meals during the eating window
Include protein, fiber, and healthy fats
Avoid overeating when the fast ends
Start slowly if you are new to fasting
Monitor how your body feels
Stop if you feel unwell
Consult a doctor if you are pregnant, diabetic, underweight, or have a medical condition
Keep a routine you can maintain consistently