Proponents of intermittent fasting boast that they lose weight without sacrificing muscle mass, fight inflammation, and even trigger the process of autophagy (which slows down aging and reduces the likelihood of developing various diseases).
All of this certainly sounds appealing. But before you join the ranks of the "intervalists," there are a few things you should know.
There is no one-size-fits-all plan
Despite the existing variety of intermittent fasting schemes, there is no one that can be called universal. You should consider your own goals and characteristics - perhaps the 20:4 option will be too strict for you, and 12-hour fasting will suit you better, or maybe vice versa.
You will have to search for your own option by trial and error.
You can’t predict how the chosen plan will affect you. It may make you irritable, for example – but that doesn’t mean intermittent fasting is not for you. Try to find other protocols that are comfortable for you.
Stress can "cancel" the result
Our body does not like changes, including changes in the eating schedule. In response, it can increase the level of cortisol, and the process of losing weight will stop. For this reason, never start with complex schemes - such as 20:4.
A week before your period, give up strict regimens
The reason, again, is stress. Since a woman is very vulnerable during such periods, it is recommended to change the plans 20:4 and 16:8 to 12:12.
You can't eat everything
During your window, you should eat enough quality protein, fiber, complex carbohydrates, and healthy fats. Ultra-processed foods are not an option.
