Intermittent Fasting for Women

Intermittent fasting (IF) is an eating pattern with lots of proven health benefits. It’s also a common way for people to lose weight without having to follow a certain diet. When you use intermittent fasting as an eating pattern, you cycle between periods of eating and fasting. It’s a pattern where you focus more on when you eat, rather then what you eat. We really like the benefits of intermittent fasting and what it can do for our health. Some even mean that it can promote longevity. Although, intermittent fasting for women is not as easy and problem free as one would hope. Instead, women need to take their sex hormones into consideration when thinking about starting with IF. Before we dig into that, let us explain exactly what intermittent fasting is and what it can do for our health.

How does Intermittent Fasting work?

There are many popular methods of intermittent fasting. You have probably heard about a few of those already. The two most common ways to practice intermittent fasting are the16/8 method and the 5:2 diet. In this guide we will focus on the 16/8 method, which also is the IF method that we prefer. When you do the 16/8 method, you fast for 16 hours and eat during an 8-hour window. The easiest way to do this is to skip breakfast and have your first meal by 12 pm. Your last meal of the day should be around 8 pm. This gives you eight hours where you can eat whatever you like.

During your periods of fasting you shouldn’t be eating anything. But you can drink as much water, coffee or tea as you like. If you eat or drink anything other than that, the fast will end.

What happens when you fast?

When you don’t eat in 12-24 hours things start to happen in your body. First of all, your insulin levels starts to drop. When this happens, free fatty acids are released and can be used as energy. Along with this comes an increase of Human Growth Hormone (HGH) and a metabolic switch takes place. Your body will start burning fat for energy instead of glucose.

Another thing that can happen during intermittent fasting is autophagy. This is a cellular repair process where waste materials from the cells are removed. Other proven benefits of intermittent fasting are improved blood pressure and resting heart rates and protection against diseases like type 2 diabetes.

Women and fasting

It’s been known for a long time that fasting is beneficial for men. But does the same apply for women and fasting? There is evidence saying that fasting may not be as beneficial for women as it is for men. The reason to this is that intermittent fasting affects the female hormones. After all, women’s bodies are built for reproduction and fertility. Calorie restriction can disrupt the estrogen balance which can lead to other hormone imbalances. For example, intermittent fasting for women can increase cortisol levels which can lead to sugar cravings, insomnia and anxiety.

When women doesn’t eat for a long time, it’s a sign to the body that it need to protect itself. It goes into a preserve mode where you’ll rather hold onto weight than lose weight. Functions like reproduction can be slowed down and your hunger hormones will increase. This can lead to changes to the menstrual cycle and weight gain.

Women need to think about this when fasting

Just because women’s bodies are different from men’s, they shouldn’t have to miss out on the benefits of intermittent fasting. Women can still enjoy the health benefits associated with intermittent fasting, but it’s important to consider the impact on the menstrual cycle. First of all, women shouldn’t be fasting on consecutive days. A better alternative is to practice intermittent fasting during 2-3 non-consecutive days each week. Integrative Nutritionist and founder of FLO Living, Alisa Vitti, advise against fasting more than 12 or 13 hours at a time. She also advise only to fast during the Follicular Phase which is the phase that occurs after the menstruation. During the Follicular Phase, appetite is suppressed which makes it easier for the body to handle a reduction in calories.

Intermittent fasting during the Ovulation Phase is also be okay. During this phase, the estrogen levels are at it’s highest and energy levels increases. The following phase is called the Luteal Phase. This is the phase where some women experience PMS and bloating. During the second half of this phase, the hormones will diminish and the body is vulnerable to stress. That’s why fasting during this phase is not recommended. Fasting during the Luteal Phase may further increase the body’s exposure to stress.

When it comes to fasting during the menstrual phase, experts are in disagreement. Some say that you should avoid intermittent fasting completely during menstruation. Others mean that it’s okay to use eat windows, if you start around day three of your period. Only you know your body, so do what feels best for you.

Both men and women tend to drink more coffee when they fast. As a woman, it’s important to be aware of caffeine’s effect on estrogen levels. Caffeine can actually increase estrogen levels which can lead to PMS, weight gain and bloating. Women who have a hard time breaking down caffeine are also slow estrogen metabolizers. If you are aware that you are sensitive to caffeine, try switching coffee to tea. Especially when you drink it on an empty stomach.

Do NOT fast if you..

👉 Have or have had eating disorders

👉 Suffer from PCOS

👉 Are pregnant

👉 Are trying to conceive