Example 16:8 schedule for a generally healthy adult: finish dinner by 8:00 pm, eat the first meal at 12:00 pm next day, and complete eating by 8:00 pm. During fasting: water, unsweetened tea, black coffee. First meal: protein + fiber (e.g., yogurt/kefir with oats and nuts, or eggs with vegetables and whole grains). Snack mid-window: fruit + nuts or yogurt. Dinner: vegetable-forward plate with quality protein and a moderate portion of whole grains/legumes. Finish the last main meal 2–3 hours before bed. Beginners can start with 14:10. Avoid breaking the fast with sugary refined carbs; it can spike hunger later. If you train, place protein around workouts and meet daily protein targets. If dizziness or severe fatigue occurs, widen the window.