I always encourage people to start at the easiest place. Make it as simple as possible and help the body to adapt. You don’t just run a marathon by going and doing it. You train and work your way up. Fasting can be like that. If level one is too intense just ease your way there. There is no rush.
Below are outlines of dietary patterns. For a discussion of what to eat and drink during a fasting program click HERE. Whatever plan you are on the goal is to stay hydrated. Make sure you don’t have any contraindications to fasting and that you have support from a knowledgeable healthcare provider if needed.
Level 1: Two Meals Per Day Within 6-8 Hours
* Water = Water, Coffee (Black), Tea, Sparkling Water.
** These are flexible concepts. You decide the exact schedule that fits your life.
*** If you have to have a snack try to put it in the feeding window.
Level 2: One Meal Per Day
* Does not have to be every day. For example, have a level 2 day once a week.
** Stop at any point if you don’t feel well. No Stress!
*** You can always try again another day!
Level 3: A Full Fasted Day
* This might be once a week or once a month, for example.
I usually advise people to make level one a sort of base. Once you feel good with that, as desired, you can start to throw in a level 2 or 3 day when it feels right. There are many people who get by just fine on one meal a day also.
The levels of fasting beyond what I outline above are either increasing duration of fasting or more aggressive patterns like alternate daily fasting. There are potential benefits to these practices however I don’t really consider that “Simple Fasting” anymore. That is getting pretty intense. All the good things I have seen in clinic have happened with the patterns outlined above.