Diet Tips
Fast smarter, eat better
Small, sustainable habits beat perfect plans. Swipe through today's highlights, then dive into the sections below.
Today's HighlightsSwipe →
During the fast
Keep drinks plain
Water, black coffee or plain tea. No sugar, no milk.
Breaking your fast
Start light
Eggs, soup or yogurt first. Then your main meal 20 minutes later.
Electrolytes
A pinch of salt
On long fasts, a little salt in water stops headaches.
Cravings
Walk, don't snack
A 10-minute walk makes most cravings go away.
Be patient
Give it two weeks
The first two weeks are hardest. Then it gets much easier.
Deep Dives
Fasting Windows
Go slow. Easy wins.
- Start with 12:12, then try 16:8.
- Keep the same times every day.
What To Eat
Real food keeps you full.
- Add protein to every meal.
- Fill half your plate with veggies.
- Cut back on sweet drinks and snacks.
Hydration
Hungry? You might just be thirsty.
- Drink 2–3 liters of water a day.
- Sparkling water with lemon helps.
Portion Control
Fasting doesn't mean eat everything.
- Use a smaller plate.
- Eat slowly. Stop when you feel 70% full.
Sleep & Recovery
Good sleep, less hunger.
- Sleep 7–9 hours.
- Finish eating 3 hours before bed.
Mindful Eating
Slow down and enjoy.
- Eat without your phone.
- One treat won't ruin your progress.
Do This Today
- 1Drink a full glass of water before your first coffee.
- 2Plan your eating window before the day starts.
- 3Build one meal around 30g of protein.
- 4Take a 10-minute walk after your largest meal.
Educational content only, not medical advice. Consult a qualified professional for personalized guidance.