IF is known to be effective in helping to reduce body weight and fat. In addition, IF also has the potential to lower the risk of heart disease and diabetes. These benefits make IF attractive to many people looking for a simple way to improve their health.

Although the benefits of IF are experienced by both genders, research shows that women may experience different effects compared to men. A study in 2005 found that women experienced a decrease in blood sugar control after three weeks of practicing IF, while men did not experience the same effect. This indicates that women's hormones may be more sensitive to changes in eating patterns compared to men.

IF can affect progesterone and estrogen hormones, which are important for ovulation and menstrual cycle processes. Delaying meals for several consecutive hours and only drinking this can inhibit the function of gonadotropin-releasing hormone (GnRH), which regulates the levels of these hormones. As a result, some women with specific conditions may experience: Irregular periods, Mood changes, Headaches, Dry skin, Night sweats.

But don't worry, to get the benefits of IF without any negative side effects, here are some tips that can be followed. Start Slowly Try starting with a 12-hour fasting period per day. If the body is already accustomed, gradually increase the duration of fasting.

Adjust to Menstrual Cycle: Try fasting one or two days after menstruation or a week after. Avoid fasting two weeks before menstruation because the body is usually more stressed during this period. Pay attention to Eating Patterns: Although IF emphasizes meal timing, it is also important to pay attention to the type of food. Consume fresh, high-protein, and high-fiber foods to avoid blood sugar spikes after fasting.