❌ What not to eat

Anything with refined sugar is off the table.

 

This includes the obvious: no candy, chocolate, desserts or sugar!

 

There’s also the less obvious: nearly any sauce, salad dressing or packaged food has sugar in it. Check labels, you’re definitely in for a surprise.

 

“Natural” sugars are just a rose by another name. This includes honey, agave sugar, maple syrup or any other form of naturally refined sugar.

 

 

✅ What to eat

 

Anything else!

 

Important Details and Macros

• Each main meal will range from 400-500 calories, ensuring you stay within the 1,200 calorie limit.

• "Fast breaker" meals are designed to be under 300 calories.

• Focus on getting 20-30g of protein per meal to support muscle maintenance and satiety.

• Keep net carbs (total carbs minus fiber) under 50 grams per day to maintain a low-carb intake.

• Healthy fats will help keep you full and support overall health.

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The macronutrients (carbs, proteins, fats) and exact calorie counts will vary based on specific serving sizes and adjustments made for individual needs. It's important to use a food tracking app or consult with a nutritionist to ensure accuracy according to your personal goals and dietary needs.

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Take it one step at a time. The first day might be a little challenging, but the key is to stay focused and be kind to yourself. You’re building new habits, and every moment you stick to your goal, no matter how small, is a victory. Stay committed to your journey, and know that every fast, no matter how short, is a step toward greater health, clarity, and strength. You've got this—take that first step with confidence and determination!