During the eating phase, your diet should ideally include mostly home-cooked food. The fasting phase can be for 8, 10 or 12 hours initially. Once you ease into the eating pattern, the fasting phase can be extended.
Rely less on take out, restaurants, and fast food and cook more meals at home. People who cook more meals at home tend to weigh less and have a healthier diet than those who eat more meals outside the home .
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