Make intermittent fasting work for you
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NTERMITTENT fasting is an eating pattern that involves alternating periods of eating and fasting. It’s perhaps one of the most effective diet plans that you can try that actually work, and it doesn’t prescribe specific foods, but rather focuses on when you eat them.
Workout developer Mesha-Gaye Wright says there are several approaches to intermittent fasting, including the 16/8 method (fasting for 16 hours and eating during an eight-hour window) and the 5:2 diet (eating normally for five days, then consuming a very low-calorie intake on the other two days).
“For women, it’s important to approach intermittent fasting with some considerations,” Wright said. “This includes personalising your plan, being aware of your specific health situation, and sticking to the plan, even when it doesn’t seem to be working.”
Here are some other rules she lists for women to make the diet work for them.
Tailor the diet to your needs
Women’s bodies have unique nutritional requirements, so it’s crucial to adapt intermittent fasting to your individual needs. Some women might find certain fasting windows more suitable than others.
Listen to your body
Pay attention to hunger cues and energy levels. If you’re feeling excessively fatigued or unwell, consider adjusting your fasting schedule or consulting a health-care professional.
Eat nutrient-dense meals
When you do eat, focus on nutrient-dense, whole foods like fruits, vegetables, lean proteins, and whole grains. This helps ensure you’re getting essential nutrients.
Avoid extreme calorie deficits
It’s important not to excessively restrict calories during eating periods, as this can lead to nutritional deficiencies and other health issues.
Stay hydrated
Make sure to drink plenty of water, especially during fasting periods, to stay properly hydrated.
Maintain a consistent schedule
Try to stick to a consistent fasting schedule to help regulate your body’s internal clock.
Consider a natural rhythm
Align your eating pattern with your body’s natural sleep/wake rhythms. For example, consider eating during daylight hours to sync with your body’s natural energy cycles.
Be patient and flexible
It might take time to find the right fasting schedule that works for you. Don’t be afraid to adjust and experiment to see what feels best.
Prioritise overall health
Intermittent fasting should be part of a balanced lifestyle that includes regular exercise, sufficient sleep, and stress management.
“Remember, it’s always advisable to consult with a health-care professional before making significant changes to your diet, especially if you have any underlying health conditions or concerns,” Wright said. “They can provide personalised advice based on your specific situation.”
