How to Do Intermittent Fasting in 24 Hours (Without Feeling Miserable)

Let me set the scene for you. It’s Sunday. You’re watching the Patriots game, surrounded by nachos, pasta, guac, bread (and maybe a drink or two). You’re having fun, you’re relaxing, and you’re not thinking about whether this is the “healthiest” meal you’ve had all week.

Fast-forward to Monday morning: you wake up feeling bloated, groggy, maybe even a little off. Your digestion’s slow, your energy’s down, and your clothes feel just a little snugger. Sound familiar?

Well, here’s the good news: there’s a simple, gentle way to reset your digestion, boost your energy, and feel lighter all in just 24 hours.

It’s called the one-day reset diet, and it’s a powerful form of intermittent fasting that’s easy to follow. Whether you’re coming off a weekend of indulgence, recovering from travel, or just needing a fresh start, this approach gives your body the break it’s craving, without the struggle.

Let’s walk you through exactly how to do it.

? Before we dive in, make sure to grab access to my Free Wellness Library. It’s packed with e-books, gut health checklists, food trackers, and practical resources to help you feel better faster. You can get your free access below!

Why the 24-Hour Reset Works

The goal of a 24-hour intermittent fast is to give your digestion and detox pathways a break without needing to do a full 7-day detox.

Here’s why it works so well:

• Your body needs rest to reset. After a weekend of heavy meals or travel, your liver, lymph, and gut need time to process everything. Fasting for 24 hours gives them a little space to catch up.
• Hydration + nutrients = energy. Most people aren’t drinking enough water, especially during indulgent weekends. This reset rehydrates you and replenishes the nutrients your body needs to feel better fast.
• You’ll feel the results. You’ll notice less puffiness, better energy, and even clearer thinking by dinner.

And here’s something encouraging: you don’t need to fast every day to see results. Studies have shown that fasting just a few days a week can be more effective than daily calorie restriction. If you’re curious about how that works, this post on 4:3 intermittent fasting explains the science behind it beautifully.

How to Do Intermittent Fasting for 24 Hours

Okay, so here’s how it works.

Sunday night – you finish your dinner (maybe around 6–7 PM).
Monday – you fast throughout the day.
Monday evening – you enjoy a light, healthy dinner to break your fast.

The goal is a 24-hour intermittent fast, and there are a few ways to approach it depending on your lifestyle and energy.

Option 1: The Ayurvedic Fast (Advanced)

This one’s simple but powerful:

• Every 15 minutes: Sip on hot water with lemon or ginger
• That’s it. No food, no shakes, just hot herbal water.

Why it works:

• Heat helps the liver and lymphatic system process toxins.
• Ginger is known for supporting digestion, the bowels, kidneys, and liver.
• Small sips prevent stress on digestion and keep you gently hydrated.

This method is based on ancient Ayurvedic practices, and it’s amazing for realigning with your body.

Option 2: The Shake-Based Fast (Most Popular)

This is what many people in the EquiLife community around the world follow.

Schedule:

• Morning (1–1.5 hrs. after waking): 1 scoop of Daily Nutritional Support + water (20–24 oz.)
• Midday (~11:30 AM): 1 scoop + water again
• Afternoon (~3:30 PM): One last shake

Why this works:
The Daily Nutritional Support shakes are loaded with vitamins, minerals, amino acids, antioxidants, and detox-support nutrients.

You stay nourished, energized, and hydrated, without triggering digestion-heavy meals. It’s a functional, supportive fast that lets your body rest without breaking down.

Option 3: Partial Fast (Beginner Friendly)

If you’re new to fasting, try this version:

• Fast until lunch (just water, herbal tea, or lemon water in the morning)
• Lunch: Have a smoothie or plant-based meal
• Dinner: Another light meal, preferably vegetarian

Still super effective, especially if you’re easing into fasting or had a lighter weekend.

If you’re not sure which timing works best for your body, this post breaks down the most effective 16:8 fasting schedule — and spoiler: it’s not the one most people use.

? Enjoying this post? Find more helpful resources in the Free Wellness Library, including e-books, checklists, trackers, and more!

How to Break Your Fast (Don’t Skip This!)

Here’s what I recommend:

• Choose a light, plant-based meal (i.e. soup, steamed veggies, quinoa, etc.)
• Eat slowly and mindfully
• Hydrate before you eat (yes, one last glass of water!)

Most people break their fast with dinner on this plan, but some prefer the opposite: skipping dinner altogether. Here’s why skipping dinner might actually work better for certain people and goals, especially if you’re following a 16:8 plan consistently.

Stay Energized & Hydrated All Day

This is huge. The reason most people feel awful during a fast is that they’re dehydrated.

During your reset, aim to drink:

• 80–100 oz of water
• Add in:
  • Fresh lemon or lime juice
  • Pinch of sea salt (electrolytes!)
  • A greens powder like a Daily Fruit & Vegetable Blend

This keeps your energy steady and supports your body’s natural detox pathways. Remember, two of the best ways to flush toxins are through urine and sweat, so water matters big time.

When Should You Use the One-Day Reset?

This 24-hour intermittent fast isn’t just for Mondays. Use it when:

• You’ve had a cheat meal (or three)
• You’ve been traveling and feel “off”
• Your sleep’s been wrecked and your body’s sluggish
• You just want a simple way to realign with your health goals

Quick Recap

✅ Fast for 24 hours (Sunday dinner → Monday dinner)
✅ Choose your style: Ayurvedic tea, shake-based, or partial
✅ Drink 80–100 oz of water
✅ Break your fast with a clean, plant-based dinner
✅ Do it 1x/week to feel amazing, reset your digestion, and energize your week

Final Thoughts

Life’s meant to be enjoyed—yes, even the nachos and pasta. The beauty of a 24-hour reset is that it gives your body space to recover without you needing to overhaul your whole life.

And honestly? Once you try it, you might even look forward to it. It’s like hitting the “refresh” button for your week—physically, mentally, and emotionally.

Now, I’d love to hear from you! Have you ever tried a 24-hour fast before? Or is this your first time thinking about it? I’d love to hear what you’re curious about or what’s holding you back. Let’s chat in the comments

Additional Resources

Looking to dive deeper into fasting, meal timing, or how to get better results with less restriction? Here are some reader favorites to guide your next step:

• Why 4:3 Intermittent Fasting Works Better Than Dieting
• Why Skipping Dinner Works Better on a 16:8 Fasting Plan
• The Best 16:8 Intermittent Fasting Schedule (Hint: It’s Not 12–8)
• How to Reduce Hunger Using “The Second Meal Effect”

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