The Unofficial Rules of Intermittent Fasting That Nobody Tells Beginners

11. The Importance of Electrolyte Balance (Beyond Salt)

While hydration is mentioned, the crucial role of electrolytes is often overlooked, especially in longer fasting windows. As you fast, your body expels more water and, with it, essential minerals like sodium, potassium, and magnesium. A deficit of these can cause the common "keto flu" symptoms, including headaches, dizziness, and fatigue, which beginners often mistake for severe hunger. The unofficial fix is to strategically supplement. This means adding a small amount of sea salt to water, sipping potassium-rich bone broth (during the eating window), or taking a magnesium supplement at night to sustain energy and stabilize cellular function during the fast.

12. Fasting and Hormonal Sensitivity (Especially for Women)

Intermittent fasting is not a one-size-fits-all plan, and an unwritten rule involves adjusting the schedule based on hormonal cycles. Many women, for instance, find that attempting rigid, long fasts (like 20-hour fasts) during the luteal phase (the week before menstruation) can increase stress hormones, disrupt sleep, and cause greater feelings of hunger or irritability. The key is flexibility and cyclical adjustment. This might mean shortening the fasting window to 12 or 14 hours during hormonally sensitive weeks or moving to a non-fasting schedule entirely, recognizing that consistency over time trumps rigid adherence every single day.