Apply the “up-and-down-day” approach to fasting

Instructions

Choose your fasting method.
Some people prefer eating 500 calories on their down days, while some find it easier to do a complete clean fast and only drink approved beverages. Make sure to experiment with the different options and see what you find easier and what fits your lifestyle.
Create your schedule.
Once you have found the right fasting method, create a schedule. Alternating days is the simplest way to do things, but it might not fit your lifestyle. If you want to ease into it, try five eating days and two fasting days. You can also try four eating days and three fasting days. If you fast less than this, you may not see results, so try to have at least three fasting days a week.
Adjust your schedule to fit your lifestyle.
Constantly adjust your intermittent fasting schedules until you find one that works with your lifestyle. This may take a while, so don’t worry if you have to change things regularly.