Fasting Checklist: 7 Steps to Success During Your Fast

Here’s a simple checklist for anyone who is new to intermittent fasting:

1. Get a Check-up:
   Check-in with your doctor before starting a fast. Fasting is not for everyone (i.e. children under 18, pregnant women, and anyone with preexisting health conditions).
2. Download a Fasting App:
   Download Zero or Lumen to track your fasts and learn about fasting science. Seeing your consistency and weight loss progress over time keeps you motivated on your journey for the long term.
3. Schedule Your Fast:
   Pick an easier day of your week (i.e Friday, Saturday, or Sunday) to fast. Stress at work will make it difficult. Weekends are easier because you can get outdoors and rest while you practice fasting.
4. Throw out Junk:
   Please throw out the sugary snacks, sodas and foods that cause cravings. The secret to success: if it is not in your immediate environment, you won’t crave it. Keep junk outside the home. You know what it is.
5. Start your Fast:
   Start tracking your fast right after dinner. Go to sleep and let the fasting timer keep running. Your sleep counts towards your fast. The remainder is just waiting until your lunchtime.
6. Skip Breakfast:
   Drink water, coffee, and green tea throughout the morning instead. Go walking or running outdoors for fresh air and sunlight. Water and caffeine will keep you full and suppress your appetite.
7. Break fast at lunch:
   You made it! Eat something light and healthy. The key is finding healthy foods that you like to eat, not forced to eat. Once you eat lunch and dinner, then repeat this checklist again at night. It gets easier.

P.S. The easiest way to fast: Just Skip Breakfast!

Please remember: Fasting is not for everyone. This checklist is for informational purposes only. I am not a doctor and this is not medical advice. Find what works best for you.