Detox, colon cleanse, juice fasts, caloric restriction–whatever you call it, fasting is trendy. So why is it so darn difficult to forgo food for one day? Maybe because we’re all creatures of habit, and any break from routine is troublesome. Or else, perhaps our tribe is especially gastronomically inclined. Some of us may look forward to a day when we can level the playing field a bit and attempt to subtract all those calories we took in on Rosh Hashana. (If only it worked that way.) Others are already bracing themselves for bad breath, caffeine headaches and that pit in their stomach right around lunch time. Whatever the case may be, the point of the day is to be spiritual, not physical. And that’s hard to do if you’re obsessing about being hungry and are praying to a soundtrack of loud rumbling. How to make the day of atonement a little less taxing–and a bit more enlightening? We asked Corinne Asherman, MD, and a nutrition specialist, for the skinny on skipping meals.

1. Start eating less a day or two before the fast. Sounds simple, but the lighter you eat in the days ahead, the better. The day before, start some serious portion control. Pretend you’re about to begin a diet, and don’t finish everything on your plate. Choose less filling fare, such as fish and salads, and go easy on meat, rich desserts and the other usual suspects.
2. Wean yourself off caffeine. That means, if you’re used to guzzling down a cup of brew at home, a grande latte from Starbucks at work, and then your 4pm pick-up mug, skip one or two cups. The sooner you start regimenting your caffeine intake, the less chance you’ll be blind-sided by a wicked headache in shul. If you crave the ritual, choose decaf.
3. Drink a lot. Forget about the proverbial 8 cups a day. Get up to 10. The more hydrated in the days ahead, the less likelihood you’ll feel parched during servicees. Have your chicken soup the night before–as long as it’s not too salty.
4. Cut back on sodium. All that salt will make you feel like a fish out of the water on Yom Kippur. Avoid adding salt to your dishes the day before.
5. Up your ratio of fruits and vegetables. They’ll fuel your body with much-needed vitamins and nutrients, so you’ll feel less sluggish the next day.
6. Fiber up. Choose whole grains rather than starches. Legumes like chickpeas, whole-wheat bread, pasta and squash will keep your system running longer than a quick fix of kugel. Starches may satisfy in the moment, but won’t help you in the long run, the way complex carbs can.
7. Don’t bulk up on protein. Traditionally you may want chicken, but it’s better to opt for a lean, light source, such as salmon. If you must have chicken, trim the fat and stick to the white meat without skin.
8. Forgo excess fat. This is no excuse to start binging. Your body isn’t going to dip into your reserves of lard the next day. That process takes at least three days to begin. So unless you plan on fasting longer, go easy on the stuff.

After the Fast

1. Chew, don’t inhale food. Most likely, you won’t be able to gorge yourself at break fast. Listen to your body and recognize when you’re pleasantly full, as opposed to stuffed. Take small bites. Chew deliberately. And know when enough’s enough.
2. Rehydrate. Sure, you’ll want a sip of wine. But leave it at that. Then raise your glass to H2o.
3. Smoked fish may be on the buffet, but don’t go crazy with all that salt.
4. Pace yourself. Don’t feel compelled to eat your entire dinner at break fast. Take a break, then consider supper. And don’t be surprised if your eyes are bigger than your stomach.
5. Choose a variety of foods—fruits, vegetables, grains, dairy.
6. Brew that java, unless you want to go cold turkey on coffee. Otherwise, have a cup—one. Or you’ll be up all night.