Intermittent Fasting for Women: Benefits, Types, Side Effects, and Tips

Why does intermittent fasting affect women differently than men?

The effects of intermittent fasting can be different for men and women [3]. For example, intermittent fasting worsened blood sugar control in women, while it did not in men. There are also many anecdotal stories of women who experienced changes in their menstrual cycle after beginning intermittent fasting. This happens because female bodies are extremely sensitive to calorie restriction.

A small part of the brain called the hypothalamus is affected when caloric intake is low, disrupting the release of two reproductive hormones. Infertility, poor bone health, irregular periods, and other health problems can occur when these hormones are unable to communicate with the ovaries [4].

For these reasons, women should consider a modified intermittent fasting approach, such as shorter fasting periods and fewer fasting days [5].

What are the benefits of intermittent fasting for women?

1. Weight Loss: When done correctly, intermittent fasting can be an effective way to lose weight. Regular fasting can cause you to eat fewer calories, lose pounds, and decrease your appetite [6]. According to a number of studies, intermittent fasting is as effective as traditional calorie-restricted diets for short-term weight loss; However, long-term effects remain unclear.

2. Heart Health: Several leading risk factors for developing heart disease include high blood pressure, high LDL cholesterol levels, and high triglycerides. Researchers found that intermittent fasting reduced blood pressure, LDL cholesterol and triglycerides in 16 overweight men and women after eight weeks [7].

3. Diabetes: Intermittent fasting appears to reduce some of the risk factors associated with diabetes, primarily by lowering insulin levels and reducing insulin resistance. It has been suggested that intermittent fasting may not be as beneficial for women as it is for men in terms of glycemic control. A small study found that women’s blood sugar control worsened, while men’s blood sugar was unaffected [8].

Some other benefits of intermittent fasting for women are as follows:

• Reduced inflammation
• Improved mental well-being
• Increased longevity
• Preserves muscle mass

However, these require further studies.

How do I start intermittent fasting?

Before we dive into how you can get started on an intermittent fasting plan, let’s look at the different types of intermittent fasting.

It is recommended that women take a relaxed approach to fasting, which may include shorter fasting periods, fewer fasting days, and/or less calorie intake during the fast.

The following are some of the best types of intermittent fasting for women:

1. A 5:2 nutrition (also known as the “fast diet”) consists of limiting calories to 25% of your usual calorie intake (about 500 calories) two days a week and eating normally the other five days.

2. A 16/8 method (also known as the “Leangains method”) involves fasting for 16 hours a day and consuming all your calories within eight hours. Women are recommended to start fasting for 14 hours and gradually increase to 16 hours.

3. A Crescendo method consists of fasting 12-16 hours a day, two to three days a week. Fasting days should be non-consecutive and evenly spaced throughout the week (e.g. Monday, Wednesday and Friday).

4. a Eat Stop Eat Protocol (also called the 24-hour protocol) involves fasting for 24 hours once or twice a week (maximum twice a week for women). Fasting should start from 14-16 hours and gradually increase in length.

5. a Modified alternate day fasting, you fast every other day and eat normally on the other days. On a fasting day you are allowed to consume 20-25% of your usual calorie intake (about 500 calories).

Researchers have found that the 5:2 diet, modified second-day fasting, and the crescendo method are some of them The best methods of intermittent fasting for women [9][10].

How to Start Intermittent Fasting: A Beginner’s Guide

Starting intermittent fasting is a simple task. You may have done a series of intermittent fasting before. Many people instinctively eat this way, skipping meals in the morning and evening. One of the easiest ways to start intermittent fasting is to choose a type of intermittent fasting that works for your schedule and progress with it.

Side effects of intermittent fasting

Some of the common side effects of this fast include hair loss, anxiety, stress, and heartburn or reflux as a result of overeating [11].

Intermittent Fasting Diet Plan Tips for Women

• The easiest way to get started is to pick one of the methods above and give it a try.
• Choose healthy foods rich in nutrients and minerals needed for your bodily functions [12].
• Intermittent fasting allows you to slowly and gradually eat one meal a day.
• Although doctors and health experts swear by the importance of breakfast, skipping breakfast helps with intermittent fasting.
• Despite the fact that intermittent fasting appears to have a good safety profile, if you are having any problems – such as: B. an irregular/absent period in your menstrual cycle.

One last note…

The most important thing is to find a fasting method that suits you and your lifestyle. Intermittent fasting is not for everyone. It can have different results depending on the person. Before following the fasting method, consult your nutritionist or nutritionist.