There is a lot of conflicting data out there, making it difficult for women to determine whether intermittent fasting is the right diet plan for them. This article examines the literature on intermittent fasting for women and highlights the many positive outcomes that have been shown. As an added bonus, we’ll detail an intermittent fasting diet tailored specifically to women, replete with sample menus. Whether you’re interested in improving your health or you’re just curious about this new eating trend, you’ll find all you need to know about intermittent fasting for women right here.
Does intermittent fasting work for women?
Some of the many positive effects of intermittent fasting on women’s health include:
1. Intermittent fasting’s positive effects on heart health are front and foremost among them.
This is due to the fact that intermittent fasting boosts metabolic rate and lowers blood pressure. Researchers have shown that intermittent fasting can reduce LDL (bad) cholesterol levels in the blood just as well as conventional weight management approaches like eating and exercise.
Reducing fat tissue (particularly visceral fat tissue), increasing adiponectin concentration, and decreasing leptin and low-density lipoprotein (LDL) concentration are likely connected with the cardioprotective benefits of the ADF diet, as shown in a research published in MDPI journals.
2. Another perk of intermittent fasting for women is that it can aid in rapid weight loss without the need for restricted dieting or a constant feeling of hunger.
Regular fasting has been linked to more successful weight loss than non-fasting diets in several scientific studies. Studies have indicated that women who engage in intermittent fasting have a decrease in their abdomen fat percentage.
3. Managing diabetes.
That’s great news because it means your body can use glucose more efficiently, which in turn lowers your blood sugar. Regular fasting has been shown to improve blood sugar control in people with diabetes compared to no fasting at all.
4. Intermittent fasting may also help improve brain health, which is a major plus.
In example, studies have found that intermittent fasting raises GABA levels in the brain. Potential benefits include enhanced mental capacity and reduced vulnerability to memory loss.
5. Cytokine levels are lowered by intermittent fasting.
Which is one way it helps reduce inflammation (chemicals which play an important role in triggering inflammation). Potential benefits include alleviation of discomfort, enhancement of joint health, and general well-being in the long run.
Research suggests that intermittent fasting might help reduce inflammation throughout the body. C-reactive protein (CRP) is a biomarker of chronic illness risk, and studies have shown that intermittent fasting lowers CRP levels. An elevated CRP level is related with a higher danger of developing cardiovascular disease, stroke, cancer, and dementia.
6. Reduced blood pressure is a potential benefit of intermittent fasting.
In all possibility, this is because blood pressure is lowered by losing weight and increasing insulin sensitivity, which are both facilitated by intermittent fasting.
The blood pressures of those who intermittently fasted were significantly lower than those of those who did not fast, according to studies.
7. One potential benefit is that you eat less.
Studies have found that those who follow a fasting eating plan consume less calories and gain less weight than those who follow a more conventional eating plan. Indeed, there’s some evidence that suggests intermittent fasting might be even more effective for weight loss than everyday diets.
Intermittent fasters have been shown to have lower caloric intakes compared to those who don’t fast. This could be because intermittent fasting reduces overall hunger or because it lessens the desire for high-sugar and high-carbohydrate foods.
8. There may be hormonal effects in women who engage in intermittent fasting.
Female hormones may become unbalanced while fasting intermittently. Fasting at irregular intervals has been linked to lower levels of the female hormones estrogen and progesterone. Possible benefits include reduced episodes of menstrual cycle irregularity, weight gain resistance, and emotional swings.
Results from a study published in Nutrition, Circadian Disruption, and Cardiometabolic Health suggest that intermittent fasting reduces androgen markers (such as testosterone and the free androgen index (FAI)) while raising sex hormone-binding globulin (SHBG) levels in overweight premenopausal women. When meals were eaten earlier in the day, this impact was less likely to occur (eating all food before 4 pm).
In women with polycystic ovary syndrome (PCOS), fasting has been shown to improve menstruation and fertility, suggesting it may be useful in the treatment of hyperandrogenism.
Intermittent fasting entails what?
Fasting for a certain amount of time each day (often between 12 and 16 hours) is the cornerstone of the intermittent fasting diet plan. Many advantages become available to you as a result of this. In fact, research shows that intermittent fasting can help lower blood pressure, boost insulin sensitivity, and even lessen inflammation.
The IF diet, which involves periods of eating and fasting, is currently trending upward in popularity. In comparison to more conventional forms of caloric restriction, it is often seen as more tolerable by its adherents (calorie restriction). It entails consuming a typical daily caloric intake followed by brief periods of extreme calorie restriction. Time of day and week are rigorously adhered to when meals are eaten.
Intermittent fasting: how to begin:
Assessing your health needs is the first step if intermittent fasting for weight reduction is something you’re considering.
After concluding that intermittent fasting is a viable option for you, the following step is to calculate how many calories you need to consume daily to achieve your weight loss goals. The term “basal metabolic rate” (BMR) refers to one of the most frequent approaches of estimating caloric needs. You’ll need your weight, height, and age to figure out your basal metabolic rate.
The next step, after determining your BMR, is to determine how many calories you should consume on fasting days. Your weight loss objectives, sexual orientation, and muscle mass are just a few of the variables that affect how many calories you should consume daily.
Three distinct phases make up the whole intermittent fasting process: planning, starting, and keeping at it.
- Step one is to plan ahead for your meals and eating routine so that you may reduce calories without feeling hungry. For at least two weeks, before beginning the diet, you should be in this phase.
- Initiation entails progressively reducing caloric intake while maintaining intermittent fasting throughout the day. Ideally, four to six weeks should pass during this stage.
- After reaching your goal weight, maintenance is continuing on with a calorie-restricted diet and intermittent fasting program daily. Depending on your final goals, this phase may run anywhere from two months to a year.
There is growing evidence that intermittent fasting can have positive effects on health and wellbeing. Though intermittent fasting may appear daunting at first, many find that it is really quite doable and simple to implement. Following some basic rules, you can fast effectively without giving up your favorite meals.
Which intermittent fasting program is most suitable for females?
The best intermittent fasting schedule for women will vary from person to person based on factors like weight loss objectives, health concerns, and natural circadian rhythms. However, the 16:8 intermittent fasting schedule has shown promise for weight loss in women. Following this schedule means consuming all of your daily calories between the hours of 8 a.m. and 4 p.m. Even while this strategy isn’t right for everyone, it has been demonstrated to help people lose weight when coupled with exercise.
In order to be sure that an intermittent fasting diet is safe and beneficial for you, it is essential that you consult with your doctor if you are a woman considering trying it. Because hormone levels fluctuate depending on the time of day and the phase of the menstrual cycle, it’s important to keep track of them when intermittent fasting.
Women who are on hormone replacement treatment, birth control, or testosterone replacement therapy during menopause should not fast for more than 16 to 20 hours without first consulting with their doctor.
Negative effects of intermittent fasting have been observed in older women taking any kind of medication.
This is due to the fact that fasting can lead to a drop in serum levels of a variety of essential medications required by the body.
Is it okay for women to engage in intermittent fasting?
So long as the diet is modified in accordance with other standards, such weight reduction objectives, health concerns, and the phase of the menstrual cycle, there is presently no proof that intermittent fasting causes any health problems in healthy women. Nevertheless, severe intermittent fasting or usage of some drugs by older women might have unintended consequences.
Whether or not this sort of diet is healthy and helpful for women is uncertain. But, we do know that in some circumstances, such as decreasing levels of vital drugs in the body, intermittent fasting might produce harmful side effects because of the information we have thus far. In light of these warnings, anybody considering beginning this diet should be prepared to discuss any concerns with a medical expert.
Can you tell me what to eat and what to stay away from?
Avoiding food for the first two hours after waking up is one of the most common rules of intermittent fasting for women.
consuming only healthy fats, a diet rich in fresh produce and lean protein sources, and a reduction in your intake of high-glycemic foods such as processed carbohydrates (such as avocado, olive oil, or coconut oil).
In addition to eating well and getting enough sleep, intermittent fasting requires you to drink lots of water.
If you have unfavorable side effects when fasting, such as muscular cramps, nausea, or headaches, it is important to listen to your body and seek medical attention.
Who should not try intermittent fasting?
Healthy women, as there is presently no evidence that it is harmful for them. As there is currently no data on the effects of intermittent fasting on pregnant or nursing moms, it may be best to avoid this dietary approach. A medical expert should be consulted prior to beginning an intermittent fasting routine by anybody who has health issues, including but not limited to obesity and diabetes.
Repeated cyclic fasting during pregnancy, similar to that experienced by observant Muslim women during Ramadan, alters placental amino acid transport and increases the prevalence of low birth weight, according to a study published in volume 135 issue 11 of Clinical Science by Alkhalefah et al.
Intermittent fasting: risks and benefits.
Users of the diet have reported the following potential negative effects of intermittent fasting. These negative effects are relatively uncommon, but everyone should be aware of them:
- Improved mental clarity and energy throughout the day.
- Notice an increase in mood and nervousness.
- Having less muscle means less strength.
- Drugs such as blood pressure meds and insulin become metabolized less efficiently and absorbed less into the body.
- Feelings of lightheadedness and dizziness.
- Have problems falling asleep as a result of stress.
Get medical attention immediately if you encounter any of the above negative effects.
Also, intermittent fasting can be difficult for certain individuals and may not work well for everyone; in this situation, it is recommended to contact with a nutritionist or weight loss coach who can assist in the development of a diet plan tailored to your personal requirements and goals.
FAQ
1. Can women benefit from fasting periodically?
The advantages of intermittent fasting may differ based on your sex and weight, thus there is no universally applicable response to this topic. But, regardless of your gender or size, intermittent fasting is a fantastic approach to boost your health.
2. Is it possible to say how many days a week of fasting I should do?
The amount of days you should fast depends on several aspects, such as your weight reduction objectives, muscle mass, and sex, thus there is no universally correct answer to this topic. Yet, generally speaking, fasting for at least two days each week is necessary for intermittent fasting to be successful.
3. If I undertake intermittent fasting, how much weight can I expect to lose in a month?
Because the advantages of intermittent fasting for weight reduction are weight and muscle-mass dependent, this is a tricky subject to address. To put it simply, intermittent fasting can aid in weight loss by decreasing caloric intake while simultaneously increasing fat burning.
4. Is it okay for women to try intermittent fasting?
According to factors including your current weight and medical history, the safety of intermittent fasting might be hit or miss. But, if you follow the instructions and keep your weight in a reasonable range, intermittent fasting can be safe.
To conclude, to make the transition from glucose to fat, your body needs around this much time. Furthermore, your body will need some time to adjust to the new food plan. Hence, don’t anticipate instant gratification. Results may not be seen for up to four weeks.
References
https://portlandpress.com/clinsci/article-abstract/135/17/2099/229705/Maternal-intermittent-fasting-during-pregnancy-a?redirectedFrom=fulltext
https://doi.org/10.3390/nu11030673
https://doi.org/10.3390/nu14112343
