Starting Smart

If you want to try IF, ease in:

• begin with 12:12 and stretch the window over a couple of weeks before reaching 16:8
• break your fast with protein to steady blood sugar and curb the urge to overeat
• stay hydrated — water, black coffee, and plain tea are all fine during the fast

Think of IF as a tool, not a rulebook. The best eating pattern is simply the one you can keep up while staying well-fed and enjoying your life.