Intermittent fasting has become a popular method for weight loss in the last few years.
While other diet plans focus on what to eat, Intermittent fasting focus on when to eat and when to take a break to burn the fat cells.
By following Intermittent Fasting, your body consumes less calories which in return helps in losing weight and lowers the risk of heart disease, cancer, and diabetes.
While Intermittent fasting is beneficial for both men and women, women have unique considerations when it comes to following intermittent fasting for weight loss.
In today’s blog post, we will discuss, how women can incorporate intermittent fasting, its benefits, potential concerns, the best type of intermittent fasting to follow for women, and safety and side effects.
What is Intermittent Fasting?
Intermittent fasting involves restricting food intake for specific periods of time allowing only specific hours to eat.
The most common approach for intermittent fasting is –
Time-restricted feeding – This involves consuming all meals within a specific window of time. For example, You can choose to eat between 9 am to 5 pm and then follow fasting for the next 16 hours before your next meal.
Most other diet programs like the Ketogenic diet, low-fat diet, and GM diet controls what you eat and track calories, Intermittent fasting does not control what foods to eat, and what to avoid making it the best suitable to follow in your lifestyle.
Other benefits of intermittent fasting apart from weight loss are it helps in reducing the risk of heart disease, diabetes, cancer, and improvement in psychological well-being, etc.
Best Intermittent Fasting method for women
As we know, every individual is different, so to find out what type of intermittent fasting is best for you, you may need to try different fasting methods and adopt the one best suited for you.
Below are the most effective types of intermittent fasting for women: –
- Alternate Day Fasting – In this method, you fast for 12 to 16 hours according to your caliber for two to three days a week. Fasting day should be an alternative If you start Fasting on Sunday, your next two fasting days should be Tuesday and Thursday.
Don’t try to push too much initially, follow the simple and easy approach in starting like fasting for 12 hours twice a week with a gap of two or more days.
Once you are habitual, try to increase the intensity of fasting by increasing the hours and days in your fasting method.
- Eat-stop-Eat – This intermittent fasting method involves 24 hours full fast once or twice a week. Women should not practice more than twice a week.
Start slowly with 14-16 hours of fasting and slowly increase the number of hours of fasting.
- 16/8 Method – This is one of the most popular and best methods of intermittent fasting to follow. It gives you a window of 8 hours to eat food and a fasting period of 16 hours.
This is the best option for women who want to ease into fasting. It is a very flexible method and can be easily followed by women to incorporate into their schedules.
- 5:2 Method – In this method of intermittent fasting, you are allowed to eat normally for 5 days of the week and restrict to 500 – 600 calories in the rest two days of the week.
Women can follow this intermittent fasting method as it will be best suited for women who don’t want to fast every day but still wants to lose weight.
- Time-Restricted Eating – Time Restricted method of intermittent fasting involves consuming your all meals within a certain time window, usually in 10-12 hours, and fasting for the next 12-14 hours.
This fasting method is best fitted for women who want to lose weight and experience the benefits of fasting without following strict calorie restrictions.
Whichever method women choose for intermittent fasting, the most important is to check what they eat. Eating food, which is unhealthy such as fried, oily, and unhygienic will result in inviting disease or increased fat.
It is important to eat good food and a nutritious diet to gain maximum benefits from intermittent fasting. Your diet should include protein, vitamins, healthy fats, and low carbs to lose fat and get rid of belly fat.
The best type of intermittent fasting for women is one they can follow in a disciplined manner, sustain in the long term, and do not have any negative effects on their health.
What are the health benefits of Intermittent Fasting for Women?
There are numerous health benefits of intermittent fasting for women such as improved insulin level, reduced inflammation, weight loss, improved heart health, improved brain function, etc.
Although there are many more benefits like reduced risk of breast cancer and osteoporosis. We will discuss in detail the health benefits of intermittent fasting for women.
Top 10 Health Benefits of Intermittent Fasting for Women
Key health benefits of intermittent fasting for women are –
- Improved Insulin Sensitivity
Intermittent fasting is helpful in improving insulin sensitivity in women. It increases the body’s ability to respond to insulin and helps in regulating blood sugar levels.
Improved insulin sensitivity in women, it lowers the risk of developing type 2 diabetes and improves metabolic function.
A recent study published in the journal Nutrition and Metabolism supports that intermittent fasting can improve insulin levels in women who are overweight or obese.
- Reduced Inflammation
Intermittent fasting in women helps in reducing inflammation by lowering the levels of inflammatory markers in the body. Increase inflammation levels or inflammation in healthy tissues (chronic inflammation) is responsible for developing other health conditions such as heart diseases, diabetes, and cancer.
- Weight Loss
Weight loss is the most common reason women try intermittent fasting. Even men also try intermittent fasting with the primary goal of weight loss.
With intermittent fasting your calorie intake count decreases and you burn more fat and thus lose weight.
Weight loss has numerous health benefits for women and men both including lowering the risk of chronic diseases like heart disease, cancer, stroke, diabetes, and arthritis. It helps in reducing belly fat
- Improving Heart Health
Diseases related to heart health are the leading cause of people’s death worldwide.
Intermittent fasting has a positive impact on heart health, making it a valuable tool for women who wants to improve their heart health and reduce the risk of heart disease.
Intermittent fasting in women helps in reducing blood pressure. High blood pressure is a major contributor to heart disease. Studies have showcased that fasting can reduce both systolic and diastolic blood pressure in female.
Intermittent fasting helps lower the LDL cholesterol level in women. High levels of LDL cholesterol (bad cholesterol) increase the risk of developing heart disease in both women and men.
- Improved Immune Function and Longevity
Intermittent fasting helps in improving immune function by lowering inflammation and increasing the production of white blood cells in women.
It also helps in improving longevity and lowers the risk of old-age-related disease.
- Improve reproductive health
Women following intermittent fasting have shown evidence of improved reproductive health. A study published in the journal Human Reproductions supports the evidence that intermittent fasting helps in improving menstrual cycle regularity and reducing resistance in women with polycystic ovary syndrome (PCOS). PCOS is a condition that affects fertility.
- Reduced risk of breast cancer
Intermittent fasting helps in reducing the risk of breast cancer in women. Research published in the International Journal of Cancer found women who fasted for at least 13 hours or more overnight are less prone to breast cancer compared to those women who fasted for less than 13 hours.
- Reduced risk of Osteoporosis
Osteoporosis is a condition in which bones get weak and it increases the risk of fractures. Intermittent fasting has been linked to reducing the risk if osteoporosis. Women who want stronger bones and improve bone turnover should follow intermittent fasting.
- Reduced risk of Depression and Improved Sleep Quality
Intermittent fasting reduces symptoms of depression in women by improving their mood and once they start getting benefits from intermittent fasting, women with depression due to obesity overcome it.
Intermittent fasting also helps in improving sleep quality and reduces daytime sleepiness in women who are overweight or obese.
- Reduced risk of cognitive decline
Intermittent fasting improves memory function and reduces the risk of cognitive decline with improved brain health in women. It helps in protecting neurodegenerative diseases in women and men both.
Top 10 Tips for Women to Incorporate Intermittent Fasting into Their Lifestyle
If you are interested in starting intermittent fasting, below are several tips to follow-
- Start Slowly and stick to it – If you are trying intermittent fasting for the first time, don’t try complicated ones. Instead, start with shorter fasting periods and gradually increase the length of fasts over time.
- Consume Nutrient Dense Foods – Focus on eating a healthy and nutritious diet during the eating period of your intermittent fasting. Your diet should be rich in proteins, and vitamins and must be a combination of vegetables, fruits, whole grains, and lean protein sources.
- Keep yourself hydrated – Drink plenty of water and other non-caloric beverages during fasting and non-fasting period to your body hydrated, it will also help to flush out toxins from the body.4. Monitor your body- If you feel weakness, dizziness, or fatigue while practicing intermittent fasting, or you are experiencing extreme hunger, it is important to consult your health care expert. You should stop fasting immediately or shorten the length of the fast period.
- Consider your menstrual cycle – Women should avoid fasting during their menstrual cycle period as it can affect their appetite and energy levels.
- Pay attention to hunger cues – Some women may experience more hunger or cravings at specific periods of the month, mainly during the premenstrual phase. If you are experiencing the same, adjust your fasting schedule as required otherwise you will end up eating more calories due to hunger.
- Keep an eye on workout intensity – During the fasting period, our energy levels are low, and it affects our performance during exercise. Women should try light or moderate exercise during fasting.
- Avoid Overeating and Restrictive Diet – Intermittent fasting does not give liberty to enjoy overeating of food or disordered eating, or consuming unhealthy food.
You should avoid overeating and stick to your calorie goals.
- Check timings of meals – Studies have shown that eating earlier in the day is more beneficial for women’s health and weight loss goals. Women should try different intermittent fasting methods and fasting schedules to find out what works best for their individual needs and preferences.
- Get Enough Sleep – Taking proper rest and enough sleep is essential for overall health. Women who are practicing intermittent fasting should take proper 7-8 hours of sleep to help their bodies recover and recharge.
What are the side effects of Intermittent Fasting in Women?
While there are numerous benefits of Intermittent Fasting such as weight loss, and improved heart health, there are some side effects also which women should be aware of. Some potential side effects of intermittent fasting for women are –
- Hormonal Changes – Intermittent fasting disrupt the hormonal balance in women. Women following IF may experience irregular menstruation cycles or a decrease in fertility.
- Low Blood Sugar levels – Women who are prone to low blood sugar levels may experience headaches, dizziness, weakness, or sudden fainting during the fasting period.
- Nutrient Deficiencies – If women are not taking up the proper diet or balanced diet, it will create a deficiency of nutrients in the body.
- Disordered Eating
- Fatigue
- Mood Swings
- Sleep Disturbance
- Muscle Loss
- Increased Stress level
- Digestive Issues
- Headaches
Q1. Is intermittent fasting safe for women?
Ans. Yes, intermittent fasting is safe for women but remember to practice Intermittent fasting under the guidance of a healthcare expert.
Women with pregnant, breastfeeding, or have a history of disordered eating should avoid intermittent fasting.
Q2. Can intermittent fasting help with weight loss in women?
Ans. Yes, intermittent fasting helps in losing weight in women by creating a calorie deficit. However, Women should keep in mind that they are consuming enough nutrients during the eating periods which are a requirement of the body.
Q3. Can intermittent fasting improve insulin sensitivity in women?
Ans. Yes, intermittent fasting helps in improving insulin sensitivity in women, which in turn helps to prevent diabetes and other metabolic disorders in women.
Q4. Should women adjust their intermittent fasting schedule during their menstrual cycle?
Ans. Yes, while following intermittent fasting during their menstrual cycle it is important to schedule your fasting according to your hunger and energy levels.
Q5. Is it safe for women to exercise during intermittent fasting?
Ans. Yes, it is safe for women to exercise during intermittent fasting but please note do not try more complex or increase intensity of exercise too much because it will take more energy and may impact performance.
Q6. Can intermittent fasting improve brain function in women?
Ans. Yes, Studies support that intermittent fasting helps in improving brain function and cognitive performance in both men and women.