More women wish to lose weight than men and intermittent fasting for women is proving to be a great method to reach that goal. But there are a few things to keep in mind before you jump start this regimen.
(This is a chapter of a bigger guide on intermittent fasting guide.)
Here’s what this post will help you with:
- Is IF Harmful For Women?
- Intermittent Fasting For Women & How It Affects Their Menstrual Cycle
- Can Menopausal Women Observe IF As Well?
Despite its popularity, there are many articles warning us against the IF diet plan, especially when it comes to intermittent fasting for women. There are claims that such forms of fasting may possibly affect their fertility and more.
So Is IF Really Harmful For Women?
If you are pregnant, breastfeeding or are below 18 years of age, you should avoid fasting.
Anorexic women by nature of their condition are not advised to fast either.
What about other women?
Nutritionists and doctors specialising in IF have found that intermittent fasting benefits both men and women. The only difference, however, is that the benefits and results manifest at varied phases for both sexes.
When comparing intermittent fasting results 1 month female vs male groups, it is found that men do better at this stage and lose more kilograms compared to women.
In three months, intermittent fasting results in female groups reach the same level or even improve compared to male groups.
That initial glitch might be confused as a warning sign when in fact it’s part of the adaptation phase.
In order to transition smoothly, try these key intermittent fasting tips for women:
- Pick manageable, shorter intermittent fasting schedule for women. Start with 10 hours daily and gradually increase the time.
- Say no to snacking
- Eat your last meal earlier
Co-founder of The Fasting Method, Megan Ramos has a very interesting intermittent fasting plan for women. Called Fat Fast, she recommends it to women (and men) who are struggling to fast. It involves eating extremely low-carb, high-fat foods, which makes it easier to transition into fasting.
Intermittent Fasting For Women & How It Affects Their Menstrual Cycle
Among those trying intermittent fasting for weight loss, females in particular find that it affects their menstrual cycle. This is another reason why people assume IF is a bad idea for women.
In data observed from ‘Intermittent fasting one month results’, females do report that their periods are delayed (if it wasn’t irregular already). However, in the third or fourth month, the cycle improves and so do the PMS symptoms.
It is the six-month mark in the intermittent fasting for women diet plan that they notice great improvements in their menstrual cycle and relief from severe PMS symptoms. That’s why intermittent fasting could help manage PCOS symptoms in most females.
However, some studies warn that fasting results in hormonal imbalance in women and advise against fasting.
Use discretion and follow your doctor’s advice if you suffer from severe fertility issues.
Can Menopausal Women Observe IF As Well?
Given the pre/menopause symptoms and difference in metabolism rate, intermittent fasting for women over 40 might require a different approach.
Ramos believes that a prolonged history of low-fat, low-calorie diet, poor nutrition, and consumption of refined and processed foods are the main barriers to bypass in this case.
Women over 40 and menopausal women can still fast to enjoy weight loss benefits and more. The trick again is to start slow with a shorter fasting window.
Some other tips are:
- Avoid processed foods
- Avoid sugar
- Eat home cooked meals and avoid snacking
- Eat whole food
A successful IF diet plan for women may not only help women with weight loss but might also relieve them the menopausal symptoms. Since weight loss becomes harder as you get holder, intermittent fasting results for women appears to be promising.
Main reference links:
- Women and Fasting: Does Fasting Affect Your Cycle?
- Losing Weight for Women and Men
- Women and Fasting
- Women and Fasting: Top Tips for Women Going Through Menopause Part 1
- Women and Fasting: Tops Tips for Women Going Through Menopause Part 2