What is intermittent fasting?

What the research says

Research links intermittent fasting to weight loss, better blood sugar control and less inflammation, though for women the effects are often smaller than for men.

Before menopause, fasting can disturb oestrogen and progesterone, which may show up as:

• irregular periods
• mood changes
• poor sleep
• headaches

After menopause, when hormones are low and steady, it may suit women better. It is not a magic formula: what you eat in your eating window still matters.

If you want to try it

If you want to try it, start gently with a 12-hour overnight gap, such as finishing dinner by 8 pm and eating breakfast at 8 am, and extend slowly only if you feel well.

What to eat:

• Break your fast with protein, fibre and some healthy fat, like besan chilla with curd, rather than chai and biscuits.
• Fill your eating window with vegetables, dal, whole grains and fruit.

Don't fast if you're pregnant, breastfeeding or trying to conceive, and talk to your doctor first if you have diabetes or take medicines.