65-Hour Fast Checklist

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

During the Fast

• Avoid stimulants during the fast.
• Stop the fast if dizziness, chest pressure, confusion, faintness, severe weakness, or unsafe symptoms show up.

Timeline — Hours 0–24

Hours 0–12

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

Hours 12–24

• Water
• Salt water if needed
• Plain tea

Timeline — Hours 24–48

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

Timeline — Hours 48–65

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

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.

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.