The Gradual Fasting Program is a 21-day plan designed to gently prepare your body for fasting during the Holy month of Ramadan.
Weeks 1 & 2
Over the first two weeks, you’ll gradually extend your overnight fast into the morning by delaying your first meal by 30 minutes each day. This allows your body to adapt slowly and comfortably.
Example:
Day 1: Breakfast at 8:30 AM instead of 8:00 AM
Day 2: Breakfast at 9:00 AM
…and so on, until you’re comfortably delaying your first meal by several hours.
Week 3
During the final week, you’ll maintain an extended overnight fast of around 8–9 hours, and if possible, begin reducing or cutting out coffee to ease the transition into Ramadan.
Throughout the program, meals remain nutritious and easy to prepare, while portions gradually decrease over the three weeks to support adaptation without shock.
By the end of the program, your body will be hydrated, adjusted, and ready to fast during Ramadan with ease.
supplements to add to your routine:-
-multiple mineral liquid (eidon ionic minerals )
-omega 3
-Ubiquinol (CoQ10)if your over 35 years.
-vitamin d3 and k2
-berberine if your bmi is over 24 or you crave sugar after meals
-creatine if your over 25 years
-collagen if your over 25 years
– Magnesium