Intermittent Fasting for Beginners: A Safe Guide for Busy Women
By the Editorial Team at Musa Magazine
You’ve probably heard the term “Intermittent Fasting” everywhere. Maybe a friend swears by it, or you’ve seen it all over Instagram. But with so much technical information out there, it’s easy to get confused and think it’s about deliberately starving yourself.
For busy women juggling work, home, and kids, intermittent fasting shouldn’t be another burden. On the contrary—when done correctly, it’s one of the simplest and most freeing eating strategies there is.
Here’s how to start safely, without suffering.
What is it really?
Intermittent fasting doesn’t tell you what to eat, but when to eat. It divides your day into two windows: an eating window and a digestive rest window.
During the rest window, since your body isn’t busy processing food, it can redirect energy to other vital tasks: cell repair, reducing inflammation, and regulating insulin (the hormone that stores fat).
The ideal method to start: 12/12
Forget extreme 24-hour fasts. For women—especially those dealing with stress or hormonal changes—gentleness is key.
The 12/12 method is perfect for beginners:
• You finish dinner at 8:00 PM.
• You have breakfast at 8:00 AM.
• Result: 12 hours of fasting, most of which happen while you sleep.
Chances are, you already do this without realizing it. Simply stopping late-night snacking after dinner already gives your body a huge break.
Level up: 14/10
Once you feel comfortable with 12 hours, you can try pushing breakfast a bit later (for example, dinner at 8 PM and breakfast at 10 AM). Those 14 hours are the “sweet spot” for many women: you get the benefits of fat burning and mental clarity without stressing your hormones or raising cortisol.
Golden rules to avoid failing
Hydration is key: During fasting hours, you can (and should) drink water, herbal tea, or black coffee without sugar or milk. We often confuse thirst with hunger; a glass of water can calm your stomach.
Break your fast with quality: Your first meal matters most. Don’t waste it on a bagel or sugary cereal that will spike your insulin. Break your fast with protein and healthy fats (eggs, avocado, Greek yogurt, nuts). This will keep you full for hours.
Listen to your cycle: If you’re on your period or in the premenstrual week and feel hungrier than usual, eat. Fasting should be flexible. Your body is wise.
Intermittent fasting is a tool to simplify your life, not complicate it. If it saves you time in the morning and gives you more mental energy, it’s welcome. Start today by closing the kitchen earlier and letting your body work its magic while you rest.