There are a few things that can be termed as drawbacks or disadvantages to intermittent fasting, such as dizziness, lightheartedness, nausea, extreme hunger, dehydration and so on. But all these are more or less similar for both men and women. Also, these mostly appear in the initial stages of intermittent fasting when the body is still getting used to going without food and beverages for a fixed number of hours. Once the body gets accustomed to the fasting hours, the fast will not seem so rigorous and things will get easier.
But, what can be bothersome is the disturbance to a
This is extremely essential. You do not want your body to go into panic mode and take drastic measures when you suddenly begin fasting for longer hours. Start slowly with a 12 hour fast and build your 16 hour fast from there. Do not fast for more than 16 hours at a time. Also, make it a point to fast non-consecutive days. In the initial days, you can even restrict your fasts to two days a week. Do not fast for more than four days in a week and that too not on consecutive days. The aim here is to continuously give your body the assurance that you are not going hungry and you have meals at your disposal, at least every other day.
If you are not taking in solids, then you need to give your body sufficient fluids to feel adequately hydrated. Drink plenty of non-caloric or low-calorie drinks like bone broth, plain black coffee, plain water, etc. You can even drink herbal tea in the initial days to let your body settle into the fasting schedule.
Make it a point to eat well in your eating window. Include green smoothies, fruits, and sufficient proteins in your meal. Take any supplements you might need to keep your vitamins and mineral levels consistent. Eating well in this window will reassure your body that you are not starving and have food at your disposal. If you eat restricted in your eating window it will send the wrong signals to your body. It will reaffirm your body’s understanding of the situation that it is indeed starving or experiencing a lack of food. Remember, you do not want to eat junk, rather eat a whole and hearty meal that leaves you feeling full and satisfied.
Placement of Your Eating Window
Where you have your eating window concerning your day and your regular activities determines how effective your fast is going to be. Women are naturally more susceptible and sensitive to a lack of food and the side effects. So, it’s better to place your eating window to overlap with your most active hours so you will save your body from being burnt out. If your most active hours are afternoon to early evening, then place your eating window in those hours. Let your body accumulate sufficient energy through whole foods and when you are relaxed and not straining yourself physically, you can let your body experience the fast. It isn’t to say that you mustn’t do any physical work in the fasting state, take it slowly while engaging in light cardio, simple stretches, or walking.
Facts on Fasting
Awesome write up
Facts on fasting