# 65-Hour Fast Checklist

**Start:** 2:30 PM Today  
**End:** 7:30 AM — Two days later

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## What You Can Have

### Drinks

- Water
- Sparkling water
- Zero-calorie electrolytes
- Salt water: ⅛–¼ tsp salt in water
- Plain tea with no sweetener
- Black coffee during the early fasting window only, if tolerated

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## What You Cannot Have

- Any food
- Gum or mints with sugar
- Sweetened drinks, sodas, or juice
- Creamer or sweetened coffee
- Caloric sports drinks
- Any calories
- Avoid stimulants during the fast

**Stop the fast** if dizziness, chest pressure, confusion, faintness, severe weakness, or other unsafe symptoms show up.

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## Fast Timeline — Simple Version

### Hours 0–12

- Water
- Electrolytes
- Plain tea
- Black coffee if tolerated
- Light walking only

### Hours 12–24

- Water
- Salt water if needed
- Plain tea

### Hours 24–36

- Water
- Electrolytes
- Rest
- No heavy workouts

### Hours 36–48

- Water
- Salt water if needed
- Rest
- Keep movement light
- Stop if symptoms feel unsafe

### Hours 48–60

- Water
- Electrolytes
- Rest only
- No caffeine if sensitive
- No heavy activity

### Hours 60–65

- Water
- Electrolytes
- Plain tea if tolerated
- Rest
- Break early if dizzy or weak

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## How to Break the Fast

### Step 1

- Small fruit serving such as berries, grapes, or ¼–½ banana
- Water

Wait 15–20 minutes.

### Step 2

- Light protein such as protein shake, eggs, fish, chicken, or Greek yogurt if tolerated

Wait 20 minutes.

### Step 3

- Lean protein
- Cooked vegetables
- Light carbs

Avoid heavy fats, alcohol, fast food, and large meals immediately after fasting.

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## Use Note

This checklist is for general planning and personal reference only. Fasting can carry risks depending on health status, medication, hydration, workload, and prior eating patterns. Use judgment and stop if symptoms become unsafe.