04 Mar

Here's an easy and effective plan for fasting, especially if you're new to it. This plan can help you keep your weight in check for a long time, especially if you stick to it.

✅ Start fasting at 7 PM and keep it up until 7 AM the next day. That's 12 hours. During this time, you can only have water, black coffee, or plain tea with no sugar.

✅ When it's 7 AM, break your fast. Try to eat within 15 to 20 minutes if you're a slow eater. Then, fast again until 12 PM, which gives you about 4 and a half hours without eating.

✅ Have your lunch around 12 PM, but finish eating within 30 minutes. After that, don't eat until 5 PM.

✅ At around 5 PM, have a snack. Even a piece of fruit is good. If you'd rather eat only three meals a day, you can skip this snack.

✅ Plan to have dinner before 7 PM, like around 6:30 PM.

✅ Repeat the fasting from 7 PM to 7 AM the next day.Since you'll eat 3 to 4 times a day, keep an eye on the amount you eat. You can't eat unlimited food during the times you can eat. Learn about eating a bit less or having smaller portions. I suggest eating more vegetables, fish, lean meats like chicken, eggs, and nuts. Try to eat fewer carbohydrates because too much sugar makes you want more food. When I say eat fewer carbs, I don't mean you should stop eating rice or bread completely. You can still have them, just not too much. 

The foods I mentioned will make you feel full for longer, so you won't get hungry quickly. Drink water and try to exercise too 🙂

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