There are many different ways to do intermittent fasting (IF). There is no single IF schedule that works better for losing weight and improving health. The most suitable IF method for you is the one that works best with your daily schedule and social life. You are most likely to succeed if you try out a few different styles to see what suits your lifestyle and preferences the most. By reducing your calorie intake, all IF methods should cause weight loss as long as you don’t compensate by eating much more during the eating periods.
In any case, be sure to start gradually. For example, it is better to start with a daily regimen of 14:10 that is considered the easiest to follow, rather than jumping straight into fasting for 24 hours. After you feel confident doing 14:10, you can level up to the 16:8 method.
If you are new to IF, it is worth noting that intermittent fasting may cause some short-term side effects such as hunger, cravings, weakness, and fatigue. This may only be temporary and doesn‘t necessarily mean there is something wrong with you doing IF. It is completely normal that it can take some time for your body to adapt to the new meal schedule. Keep in mind that fasting has been a practice throughout human evolution, and our bodies are perfectly equipped to function without food for extended periods.
Though IF is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try if you have any underlying health conditions like diabetes or low blood pressure. Intermittent fasting is also not recommended for people with a history of disordered eating, children and teens under age 18, women trying to conceive, or pregnant, or breastfeeding.
If you have any concerns or experience any adverse side effects while fasting, be sure to consult your doctor.