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PeterMD providers highly recommend three months at the minimum

Build a steady pre-dawn meal (suhoor-style) Aim for: Protein (eggs, Greek yoghurt, tofu, legumes) Fibre + slow carbs (oats, chia, whole grains, lentils) Healthy fats (olive oil, nuts, avocado) Salted foods or soup if appropriate for you (helps hydration retention) Plan hydration for the non-fasting hours Because the day is dry, hydration becomes a nighttime project : Sip water steadily after sunset Consider electrolytes if youre prone to headaches/cramps (as appropriate for your health conditions) Limit very salty or very sugary foods late at night (they can worsen thirst) Keep exercise light and strategic During adaptation: Prefer walking, mobility, gentle cycling If training, many people feel best close to sunset (so they can hydrate soon after), or after the evening meal Break the fast gently A simple structure: Water 13 dates (or a small portion of fruit) Pause 510 minutes Then a balanced meal (protein + vegetables + slow carbs) Who should get medical advice before fasting (and who may be advised not to) Please take this section seriouslyespecially with dry fasting

Even with steady progress, some areas may look loose because the supporting structures beneath the skin have changed, and some people report facial skin that appears more aged after weight loss

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