Although intermittent fasting has several advantages, may it be detrimental to women more than beneficial? We go through the benefits and drawbacks, who should absolutely avoid it, and how to do it safely for those who do decide to do so.
Intermittent Fasting: What Is It?
The eating pattern known as intermittent fasting (IF) alternates times when one fasts and times when one eats. There are three primary approaches: modified, alternate-day, and time-restricted fasting.
Certain individuals might adapt by fasting for a whole day and then eating within a 12-hour window. The 5:2 technique, also known as modified or periodic fasting, is having no constraints on calories or timing for the remaining five days of the week and limiting calories to 20–25% of energy needs on two nonconsecutive days per week, or as low as 500 calories per day.
How to Intermittenly Fast Safely
First, determine the number of hours that now pass between your last meal of the night and your first meal of the following day. Start by extending your fast by one hour, then go on to two hours, and so on. It is advised to have three equally spaced, well-balanced meals within the eating window that include protein, whole-grain carbohydrates, and healthy fats.
Final Thoughts
If you choose to give it a try, go cautiously at first, avoid going more than 12 hours without eating, and monitor your feelings of hunger and satiety. Your body is trying to tell you that it’s time to get back into a more regular eating schedule if you have a persistently gnawing stomach or other symptoms such as exhaustion, mood changes, low energy, lack of focus, and irregular menstruation. Throughout the day, you should feel nourished, energised, and content rather than sleepy, ravenous, and agitated.