FASTING PROTOCOL THAT IS VERY EASY AND EFFECTIVE.

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 🙂