Simply tilt your head backwards
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The 90 Day Weight Loss Challenge
Losing weight is hard, and keeping it off is even harder. Only a small percentage of people
following a weight loss plan manage to get in shape and maintain it. With all earnestness and
enthusiasm of purpose, we begin our weight loss journey, but we give up quickly or fail to hold onto
the gains we made. The prime reason for failure is the lack of proper guidance. Fear not, we’re
here to guide you.
After years of research and personal experiences, we’ve come up with the 90 Day Weight Loss
Challenge. This weight loss plan will change your life for better and forever. There is only one thing
we ask of you, follow the plan to the letter.
The next three months will be an unforgettable journey for you. To guide you through the weight
loss journey we present an easy to follow food and workout plan.

The meal plan doesn’t require you to starve; on the contrary, you have to consume at least 1200
calories per day. The 90 Day Weight Loss Challenge meal plan mandates men to consume
between 1600 to 2000 calories per day, whereas women will have to take between 1200 to 1500
calories. Don’t fall prey to the myth that one can lose weight by depriving the body of food. In truth,
the body will process fat a lot slower if you starve yourself.

Our body requires a certain number of calories to maintain a healthy metabolic rate. It’s a known
fact that a healthy metabolic rate is necessary to burn calories. To know more about the link
between weight loss and calories, kindly visit this page
( ).
The workout plan involves 5 days per week workouts. The 5-day workouts consist of
total body workout for 3 days and core and cardio workouts for 2 days. Busy bees that
can’t devote time to the 3+2 workout plan can follow the 2+1 workout plan (2 days of full
body workout and 1-day core and cardio workout).
The rate at which a person will lose weight depends on factors such as current weight, body metabolic rate, height,
gender, age, etc. On average, those who follow the
90 Day Weight Loss Challenge
will lose around 1 to 2 pounds (lbs) a week.

Bear in mind that obese people burn fat faster than those who are moderately overweight. This might sound strange, but
it’s true. If you have less fat, the body has to work harder and longer to burn it.

Anyway, here are a few important numbers you need to know. Typically, burning 3500 calories will reduce the body
weight by 1 pound. Therefore, to shed a pound a week you need to burn 500 calories every day. To reach the magic
number of 500 you can use both exercise and diet. You can cut down the daily calorie intake by 300 and burn the
remaining 200 by doing exercises. Well, how you lose 500 calories per day is up to you.

How many calories the body burns varies from person to person. As mentioned earlier, metabolic rate, heart rate,
weight, gender, age, height, and many more factors determine the way the body processes fat. People who follow the
workout plan recommended by the 90 Day Weight Loss Challenge will lose around 300 to 400 calories after a 45-minute

Track Your Success
There is no doubt that you’ll see visible change few weeks into the program. Anyway, to keep yourself motivated you
need to track the progress. The easiest way to track your success is to maintain a photo journal. Take pictures of
yourself from different angles at the start of the weight loss challenge. Repeat the exercise again after each month.
Along with the pictures, measure and note down your fat percentage, weight, body water percentage, etc.

The 90 Day Weight Loss Challenge
Month #1: The Period of Adaptation
As with any other task, the initial period, in this case, the first month, is always the hardest. The initial period of
adaptation is fraught with challenges. Your willpower and determination will be tested every minute in the first 30 days.
We assure you that successfully overcoming the initial hurdle will instill the self-confidence to achieve the end goal.

We have named the first month as the ‘Period of Adaptation’ for a reason. You’ll be making quite a few important
changes to your daily routine and adapting to the changes in this month. You might be used to a certain kind of lifestyle,
habits, and practices all these years. Starting from the first day of ‘Month #1’ you need to make the following changes:

Adjust the quantity of food you consume daily
Change the way you consume food
No two people are alike. So, if you’re having trouble completing the workouts, it’s no big deal. Don’t be too hard on
yourself. Take it slow and don’t give up. The 90 Day Weight Loss Challenge is not an all or nothing game
It’s a marathon where even small steps count.
In the first month of the challenge, you’ll realize that sticking to the diet plan is a lot harder than the workout routine. That’
s understandable because the body, suddenly deprived of the usual comfort food, will crave for it. The initial cravings
usually manifest in the form of irritability, bad temper, headaches, fatigue, and lack of concentration.

To overcome some of the negative effects of the diet change, add one ‘reward meal’ to your weekly diet schedule. We
would advise you not to abuse/misuse the reward meal and overindulge. Moderation is the key; the reward meal is to
ward off cravings for comfort food.

Month #2: The Period of Progression
By the time you start the second month, your body would have adapted to the new workout and diet regime. The food
cravings would cease or at least reduce in intensity and workouts would be less tiring on the body. The objective of the
second month is to build on the progress you’ve made.

The idea of this program is to challenge your body every step of the way.
In the second month, we’ll be going one notch higher in intensity, difficulty, and complexity.
You’ll have to add more sets, more repetitions, more weights, and more exercises to the workout plan.
By increasing the intensity you’re challenging the muscles to work harder and burn more calories.

Month #3: The Period of Reflection
At this stage you’re an expert; well, almost an expert. Every minute, hour, and day of the previous two months, you
would have spent understanding your body; how it functions, how it reacts, how it responds to challenges, etc. The third
month is the time to reflect and process the information and make changes to the plan.

Do not discontinue the diet plan or stop the workouts during the period of reflection. Analyzing the previous two months
and making adjustment must go hand in hand with diet and workouts.
Continue the meal plan and workouts till you reach the goal weight.. IF YOU PICK THIS CHALLENGE USE THIS WHILE ON

Final Thoughts
So there you go, the 90 Day Weight Loss Challenge for anyone wanting to get in shape. Those who have successfully
completed the 90-day journey can pat their backs, congratulate themselves, and feel proud of their achievement. You
dreamt of a healthy life and had the will power and confidence to achieve it..

If you have benefited from the 90 Day Weight Loss Challenge, please share the article with others.
Link for the Fitneass 90-Day Weight Loss Challenge Meal Plan –
Link for the Fitneass 90-Day Weight Loss Challenge Vegan Meal Plan –
Link for the Fitneass 90-Day Weight Loss Challenge Workout –
Foods to Avoid
Sugar: According to this diet, white sugar alone is one of the main reasons people crave sugar and sweets on a regular basis. It is best to combine sugar
with fiber, such as jam on whole grain bread. When combined with complex carbohydrates, protein, and/or healthy fats, sugar absorption is regulated and
cravings kept away, since insulin reaction is more moderate.
High fructose corn syrup: Biologically, high fructose corn syrup blocks the function of a hormone called leptin. This is not advantageous to the body,
because leptin is responsible for appetite control.
White flour: Otherwise known as enriched wheat flour, there is no nutritive value to white flour. It is a highly refined, processed food ingredient stripped of
any benefits available in the whole grain from which it originated. It is critical that dieters choose whole wheat and whole grain foods for fiber and other
nutrients, including essential B vitamins.
Saturated fats: Saturated fats come mostly from animal products. This includes meat as well as dairy products. These foods also contain dietary
cholesterol. Other sources of saturated fats include fried foods and some baked products. Plant-based sources include palm oils and coconut oil. These
are extremely detrimental to the arteries and heart muscle.
Hydrogenated fats: When various fats undergo a process of hydrogenation for longer shelf life and preservation, these trans fats are as dangerous to the
arteries and heart muscle as saturated fat. GET THIS TO KEEP YOU AND YOUR DIET UNDER CONTROL...
Food to Eat on this Diet
Healthy oils: Olive oil, canola oil, flax seed oil, sesame seed oil, and grape seed oil are all healthy choices due to their unsaturated fat content.
Nuts: You should eat almonds, hazelnuts, and walnuts raw because heat when roasting damages healthy oil that provides benefits to the body.
Pomegranates: One of the newest "health" foods to hit supermarkets and restaurant menus, these fruits are loaded with antioxidant properties to ward
off cancer and the effects of aging. Look for whole pomegranates for their nutritious seeds or 100 percent pomegranate juice.
Spinach: Jam-packed with an antioxidant called carotenoids, this green leafy vegetable fights off macular degeneration, a common ailment of aging.
Spinach is also loaded with folic acid important for brain and organ function.
Garlic: In addition to its role in supporting good intestinal bacteria, there's evidence to suggest that garlic may reduce the risk of many cancers and
promoting healthy arteries.
90-Day Diet is not only about shedding extra pounds. It is much more focused on anti-aging regimens and overall disease prevention. By eliminating many
high calorie foods, such as saturated fats and hydrogenated fats, you will reduce caloric intake. Since weight loss is all about giving your body a deficit of
calories, yet still providing the nutrition and energy it needs to run smoothly, this is not by any means a rapid weight loss plan. Instead, it is slow, steady
weight loss. It is also an extremely safe and harmless program to follow for virtually everyone. Be sure to check with your physician before starting any
diet or exercise plan.
When following this diet, use these general meal plan instructions.
First thing when you wake up: Drink hot water with lemon to "kick start" the digestion process.
Breakfast: Eat 25 grams of protein from either a protein/fruit smoothie or eggs with Greek yogurt plus fruit.
Snack: Consume a snack rich in monounsaturated fat (nuts, seeds, olives or avocados).
Lunch: Eat as many non-starchy veggies as you'd like, 3 ounces of a healthy protein (chicken, turkey, fish or tofu), and one serving of a fiber-rich starch
(corn, peas, lentils, sweet potatoes, squash, whole-grain pasta, quinoa or brown rice).
Snack: Consume a snack rich in monounsaturated fat (nuts, seeds, olives or avocados).
Dinner: Follow the same guideline as lunch.
Extra snacks: If you need extra snacks to fill you up, eat as many non-starchy veggies as you'd like.
Day off: Choose one day a week to splurge on whatever you'd like to.

Sample Menu
The following is a sample menu from the plan.
When you first wake up: 1 to 2 cups of hot water with lemon
Breakfast option 1: One scrambled egg, 1 cup of plain Greek yogurt, and one piece of fruit
Breakfast option 2: A smoothie made with 1 cup of plain Greek yogurt, 1 tablespoon of almond butter, 1/2 banana, 1 tablespoon of ground flax seed or flax
oil, and ice
Snack: One serving of pumpkin seeds or walnuts
Lunch: 1 cup of broccoli or other non-starchy veggies, 1/2 cup of cooked brown rice, and 3 ounces of grilled chicken breast
Snack: One serving or avocado slices or olives
Dinner: 1 cup of cooked zucchini or asparagus, 1/2 cup cooked sweet potato, and 3 ounces of baked salmon
Optional snack or meal add-on: 1 cup (or more) of non-starchy veggies
What You Can Expect
When following the plan, expect to eat cleanly by consuming a variety of nutrient-dense, healthy foods six days a week and have one cheat day. You'll
likely lose weight and feel better when following this meal plan because you'll cut out added sugars and other junk food and follow a lower-carb, high-
fiber, high protein way of eating (six days per week). Doing this should cause you to eat fewer calories than you normally would and allow you to shed
unwanted pounds.
Does the Diet Work?
The plan will likely lead to weight loss and better health, says Dr. Melinda Ratini in an interview with WebMD. This is mainly due to the fact the diet is loaded
with fiber and is lower in carbs than many Americans' diets. Low-carb diets lead to weight loss in numerous research studies, like the one published in
2014 in the Annals of Internal Medicine.

Meal Plan 90Day Diet
The 90 day diet’s secret is mainly based on the principle called food separation. While you are on such a diet, or a regime, you can actually consume all
the needed nutrients for your body such as meat, carbs, sweets, dairy products, fruits, vegetables, fats, as well as pasta. Practically, as you can see, you
can eat anything. The only thing you should pay attention to is how to consume them. You should follow a strict diet plan and keep the rules in terms of
how to consume the food as a whole.
The breakfast is everyday the same. It should consists out of any kind of fruit group. But don’t mix it. For example, if you decide to eat Bananas, your
Breakfast should only consist of bananas.
Protein's Day:
You should consume different kinds of meat - pork, chicken, fish, lamb, beef and many others. You can also consume milk, curd, cheese, dairy or soy
products. You can combine them with non starchy veggies such as cucumbers, tomatoes or spinach. You can also eat a few slices of wheat bread.
Starch Day:
Carbohydrates rich in starch. Usually boiled food like potatoes, rice, soy, beans or corn. A combination of several products, for example rice with peas is
Carbs Day:
Different kinds of vegetarian food that consist in the main out of Carbohydrates, such as Pizza or Pasta. You can combine them with different sauces
based on vegetables like pepper, tomato or mushroom sauce but everything without meat.
Fruit Day:
Any kind of fruit group. But don’t mix it. For example, if you decide to eat Bananas your Breakfast should only consist of bananas. You should consume
fresh and dried fruits, but you should pay attention to the sugar in the dried ones. You can also consume fruit juices and compotes. During the Fruit day
you can eat seeds and nuts should you feel that you are running out of energy and the fruit alone is not enough for your body.
Water Day:
Drink only water, coffee or tea during this Day. If you cannot restrain from food, you can also consume some vegetable soup. Water Day is optional. If you
want to do it, consider your health status in advance and consult a doctor."
If you want to know more, just download the free App. It offers a calender where all the Days are filled in automatically, depending on your start date, so
that you always know which day it is. It also offers a lot of other functions.

ABC Diet (Ana Boot Camp)
1: 500 calories (or less)
2: 500 calories (or less)
3: 300 calories
4: 400 calories
5: 100 calories
6: 200 calories
7: 300 calories
8: 400 calories
9: 500 calories
10: Fast
11: 150 calories
12: 200 calories
13: 400 calories
14: 350 calories
15: 250 calories
16: 200 calories
17: Fast
18: 200 calories
19: 100 calories
20: Fast
21: 300 calories
22: 250 calories
23: 200 calories
24: 150 calories
25: 100 calories
26: 50 calories
27: 100 calories
28: 200 calories
29: 200 calories
30: 300 calories
31: 800 calories
32: Fast
33: 250 calories
34: 350 calories
35: 450 calories
36: Fast
37: 500 calories
38: 450 calories
39: 400 calories
40: 350 calories
41: 300 calories
42: 250 calories
43: 200 calories
44: 200 calories
45: 250 calories
46: 200 calories
47: 300 calories
48: 200 calories
49: 150 calories
50: Fast
Then slowly go back to normal.
A true water fast maintains a zero caloric intake. This means water only, nothing added to it. Some call water fasting the only "true"
fast and believe that any food allowed into the bodily system prevents the complete resting state desired, compromising the level of cleansing
and detox attained. While it is true that water fasting is the most intense path to detoxification and therapeutic benefit, other types of fasting, and
even cleansing diets, detox and heal as well. What differs is the intensity and speed of the experience.

Water fasting isn't for everyone, nor is it appropriate at all times. The more toxic your body is, the more intense your discomfort will be in those
early days if you haven't properly prepared. It can be difficult to continue on your own if the symptoms have become frightening.

The speed at which old conditions can right themselves during a water fast is incredible. It's amazing the little health "issues" that just go
away--the mole that just drops off, the shoulder that's been achy for years suddenly feels well again, that little patch of "weird" skin you've grown
accustomed to vanishes without a trace...and those are just the little things. Fasting can even alleviate some "big" things, but if you have major
health conditions, you may benefit from having professional supervision.
Water fasters are advised to consume one to two quarts per day of the purest water available or to use distilled water. (While distilled water is
not good for everyday consumption, it is good during a fast for its increased ability to bind to toxins.) The first few days of a fast are the most
difficult. Besides the emotional challenge of going without food, these first days may have the most intense and uncomfortable symptoms of
detoxification. After that, the body adjusts to the new fasting state, and most individuals feel little further discomfort, even hunger disappears.

After 2-3 days, the body goes into a state called ketosis, where it begins to fuel itself internally by burning fat cells. Ketosis occurs around 48
hours for women and 72 hours for men according to Dr. Joel Fuhrman, author of Fasting and Eating for Health. The length of time one can safely
operate in ketosis varies from person to person. When hunger returns, often called "true hunger", it will be an unmistakable call of the body for
nourishment, and is a signal to end the fast.

Considering a supervised fast
If you're fasting to alleviate serious conditions and diseases, you should consider a supervised water fast. Water fasting can be dangerous, and I
repeat, can be, but isn't usually. According to Fuhrman, the most frequent serious problem comes from sustaining an injury from passing out
because you got up too quickly. But there are also tests that can be done before fasting to be sure you don't have any physical issues that could
complicate a fast.

Another reason to seek supervision is if you are extremely overweight and are wanting to fast to lose weight. Obesity presents its own unique
challenges in what are likely more severe eating patterns and addictions. Emotional issues are highly intertwined with attitudes about food. One
must be careful to not support a behavior that could lead to an eating disorder, but to promote a healthy lifestyle that can be maintained long-term.

How to find someone to supervise your water fast
The International Association of Hygienic Physicians is a professional association of primary care physicians who offer fasting supervision. On
their website,, is their Professional Referral List where you can check for a physician in your area. Some are certified, meaning
they have completed an internship and meet certain criteria for experience level. Some only offer supervision through their clinics or retreats, so
you must travel to their part of the world to do your supervised fast. This can be a great thing; getting away from the responsibilities of your
ordinary life can make the fasting experience more enjoyable.

For those who cannot or do not want to travel, some of these physicians offer phone consultations to guide and supervise you through a fast you
do at home. Depending on your medical condition, they may require you visit with your regular local doctor at some point before or during the fast.

Another option is to talk to your own doctor and see if s/he would be willing to oversee your health during a water fast, but keep in mind that s/he
may not be as familiar with the situations, both physical and emotional, that are unique to fasting. You would need to do quite a bit of your own
homework, maybe even provide your doctor with a copy of Dr. Fuhrman's book.

Your local phone book is another source depending on how big your city is. Look under "naturopaths", "naturopathic physicians", "holistic
practitioners", "alternative medicine and health practitioners", and even "fasting" if your city is big enough.

Going it alone
While professional supervision may be the ideal method for a water fast, especially a longer one, many individuals are successful with
self-supervision. A rational approach coupled with your intuitional knowledge of your body can be sufficient to stay out of danger.

Don't bite off too much at once. Don't start with a 10-day water fast, tomorrow, if you've never fasted before. Start with short, one day easier
fasts, like fruit or brown rice. Or start with intermittent fasting, like "unto the 9th hour" or one meal a day plans. If your eating habits have been
really poor, you may want to do a cleansing diet for a week or two, or even a month or more if you feel you may be very toxic.

After you've prepared yourself with these other methods and gained some experience and knowledge about what it takes to fast, you can try
occasional one-day water fasts. (Fast no more often than one day per week.)

All of these shorter excursions will be very informative and clarifying on your relationship to food--good and bad (but mostly bad). Fasting in all
forms offers great personal gifts unique to each of us. If you have no desire to do long-term fasts ever in your life, you can stick with shorter fasts
and the rewards will deepen over time.

If you're going to water fast on your own, honor the rules about rest and recuperation and attention to increasing bodily awareness. You must
slow down. You must honor your body and its needs and messages. You must give every opportunity for this to be a healing experience--on all
levels--and you know intuitively what you need to do and what you need to let go of to allow this.

Due to the intense nature of water fasting, it is more important to educate yourself with further reading. There are a couple of really informative
books on water fasting that are recommended.

Fasting is a personal journey--you are not competing with anyone. Your body dictates how long you can safely fast, not your head.
Annmarie Colbin, author of Food and Healing, states her last water fast ended early after just four days. She sets a good example for the rest of
us in listening to her own inner guidance and signals, and not pushing herself counter to her best judgment or succumbing to the pressure we
feel because others are watching.

Colbin shares another story about a friend on a 28-day fast who wanted to stop at 10 days. This friend allowed her advising doctor to convince
her to continue. It was winter in New York and she was holding down regular hours at work. She completed the fast, but became so depleted, she
"estimates that it took her two years to undo the damage and feel normal once again."

Trust yourself.

Tips for water fasting:
Preparation - See the Water Fasting Tips for Success page, which includes information on preparation and implementation. Keep in mind that the
toughest part of a water fast is actually beginning it. But many long term dieters say fasting is easier than dieting, after the first few days.
Water - Drink at least one quart of water per day, some recommend 2 quarts/day. Use the highest quality available or distilled. Some water
fasters add a slice of lemon to their water, as it not only imparts a bit of flavor, but it adds beneficial enzymes and is cleansing in nature. This only
contributes a couple of calories.
Weight loss - Weight comes off quickly at first, mostly water weight, then weight loss tapers off. After the fast, you will put water weight back on
just as quickly.

Taking into account this water weight fluctuation, the average sustained weight loss from longer term fasts is one pound per day. See Fasting to
Lose Weight for more information.

And for insight into the changes fasting creates around our weight, see Using Fasting for Weight Loss.

Rest - It is important to allow plenty of opportunity for rest, both physical and emotional. Reading is an ideal activity especially if the material is
uplifting in nature. Give yourself permission to nap if ever you feel the need. It is best to avoid emotionally upsetting circumstances when possible.

Some people need to slow down and rest more than others during a water fast; some actually should not drive a car, while for others, it is fine.
Usually, overweight individuals feel more energetic during a water fast, while thinner individuals will usually feel more tired as their body seeks to
conserve energy.

Light exercise, such as walking or yoga or stretching, may be fine, and it may be too much. Be willing to listen to your body's messages.

Detox - Start practicing dry skin brushing and breathing exercises to enhance the body's ability to detox through both the skin and the lungs. As
cleansing of the body progresses, there develops a natural aversion to unhealthful substances--not just inferior foods, but also alcohol and
Colon health - Contrary to popular belief, enemas are not necessary during a fast. The bowels can take care of themselves, and it is ok to not
have a bowel movement during a fast. Both Dr. Joel Fuhrman and Herbert Shelton, who each fasted thousands of individuals, recommend leaving
the bowels alone.

What can be helpful, however, is taking some sort of natural laxative both before and after the actual fast. Psyllium is excellent for this. The best
colon cleanse recipe utilizing psyllium can be found here.

And other methods of fasting colon cleansing can be found here. There are over-the-counter suppositories available, as well, to facilitate the first
bowel movement.

Breaking the fast - Coming off a water fast requires the utmost care. Begin with small pieces of juicy fruit, such as watermelon, every 2 hours.
The length of the fast performed will dictate how many days you take to re-acclimate your body to regular eating. See Guidelines to Breaking a
Fast for more information.. below...

After the fast - Pay attention to the subtle signals from your body as they can guide you to the foods most appropriate for your needs.

During a fast, the body undergoes several biological changes. Enzymes normally produced by the digestive system have ceased to be produced
or have been diminished greatly, depending on the type of fast performed, so introducing food slowly allows the body time to re-establish this
enzyme production.

The protective mucus lining of the stomach may be temporarily diminished as well, making the stomach walls more vulnerable to irritation until it
also returns to normal. Gentle reintroduction of foods, beginning with the simplest and easiest-to-digest foods, supports this process.
Substances known to be irritating to the system, such as coffee and spicy foods, must be avoided during the breaking process.

Because of these biological changes, overeating immediately following a fast is much worse than overeating at any other time. Your system
needs time to readjust back to normal digestion and assimilation. Not taking the proper measures can result in stomach cramping, nausea, and
even vomiting.

The adjustment period necessary is based on the length of the fast. Four days is considered adequate for any of the longer fasts, 1-3 days for
shorter fasts, and just a day or so for one-day fasts.

Foods to use for breaking a fast
The most nutritious and easy-to-digest foods are used to break a fast initially, gradually adding more diversity and complexity over time.

The type of fast employed will determine the type of foods you use to break it. While juice or fruit are good for breaking a water fast, obviously,
they aren't very helpful in breaking juice or fruit fasts.

To help you determine when to introduce the different food groups, use the following list. It begins with those that are easiest on the system and
can be introduced early on, and progresses to those that should be added later.

Depending on the length of your fast, you may go through the list in one day or in 4 days. And you certainly don't need to eat everything on the list,
it's just a general guideline.

fruit and vegetable juices
raw fruits
vegetable or bone broths
yogurt (or other living, cultured milk products), unsweetened
lettuces and spinach (can use plain yogurt as a dressing and top with fresh fruit)
cooked vegetables and vegetable soups
raw vegetables
well cooked grains and beans
nuts and eggs
milk products (non-cultured)
meats and anything else
Any of the first three items are good for that initial "breaking" of a fast, that first thing you eat; raw fruit being the easiest and most popular.

Even if you did a brown rice fast, eating at #8 on the list, you'll want to start adding new foods from toward the top of the list. This will support
re-establishment of more diverse enzyme production beginning with the simplest.

More pointers for breaking a fast
Pay close attention to your body's reactions to these "new" foods. Watch for any adverse reactions, perhaps signalling a mild allergy or that you
have gone too far, too quickly. Feel for the sensation of fullness and stop eating at that point. Begin to train yourself to watch for that signal, so
you'll always know when your body is fully nourished.
When breaking a fast, begin with frequent small meals, every 2 hours or so, progressing gradually toward larger meals with more time in
between them until you reach a "normal" eating routine, such as 3 meals and 2 snacks in a day's time.
Chew foods well. This will help immensely with proper digestion and is a good habit to foster.
Strive to add live enzymes and good bacteria to your system. Fresh, raw foods are full of living enzymes good for your body and digestion.
Probiotics, or "good" bacteria, can be found not only in pill form, but also in naturally cultured and fermented food products, such as yogurt,
sauerkraut, and miso.
Overall, the following four factors represent what we are trying to accomplish when breaking a fast:
Frequent meals  toward less frequent meals
Small meals  toward larger meals
Easy to digest  toward harder, requiring more enzymes, to digest
Less variety  toward more variety
While it may take a little thought and attention, breaking a fast properly is so important to our overall health and to reaping the full benefits fasting
can create.