Intermittent fasting (IF) is effective for both men and women when done correctly.
However, since women are more sensitive than men to calorie restriction, females should practice intermittent fasting with more moderation.
Studies show that men and women respond to IF in essentially the same ways, while others demonstrate that overly strict fasting regimens can cause hormonal disruptions, insulin resistance, and infertility in women.
Let’s examine the proof.
One study that attracted a lot of attention examined the fasting patterns of eight men and eight women on alternate days.
The insulin sensitivity of the men increased while that of the women decreased.
On the other hand, this diet forbade eating on the fasting day.
The fast lasted from dinner one evening to breakfast the following two mornings, or almost a day and a half.
For women, I don’t advise such a strict fast.
I Favour a modified alternate-day fast that permits 500–600 calories on the fasting day.
According to other studies, rats with IF have health issues.
Rats, however, are nocturnal foragers that have evolved to consume food frequently throughout the day.
The first humans were hunter-gatherers.
Since our ancestors had to eat on the go before agriculture was developed IF is consistent with our evolutionary history.
Let’s examine some more recent research.
The 5:2 diet
A University of South Australia study split 137 adults with type 2 diabetes (77 women and 60 men) into two groups, 70 of whom followed the 5:2 diet and 67 of whom followed a continuous calorie-restrictive diet.
The fasters experienced no negative health effects.
Fasting on alternate days
The ADF is simpler to follow than a typical daily calorie restriction diet, plus it results in greater fat loss and preserves more muscle mass, according to a 2016 review of 28 studies.
Fasting every day
In a study published in June 2018 by researchers at the University of Illinois at Chicago, 23 obese volunteers, including 20 women, who fasted daily saw improvements in their weight, blood pressure, and fasting insulin levels.
How to Prepare for Fasting
your diet, upgrade it.
Reduce your intake of starches, sugars, and processed foods.
Eat more fiber, protein, and healthy fats and oils.
This will help you lose weight, improve your health, and curb your hunger while fasting.
Stop snacking after dinner if you do.
You get a big head start by not eating between dinner and breakfast, which results in an 11 to 13-hour fast.
Transitioning to a 5:2 fasting schedule
Alternate-day fasting is useless until you are successful in maintaining the 5:2 diet.
The 5:2 diet may be all you need, but you can later switch to an alternate-day modified fast (either Monday, Wednesday, and Friday, or every other day).
On each fasting day, start with 1000 calories and reduce them until you’re at 500–600.
On days of fasting:
- It will be challenging at first, but waiting until you are truly hungry before eating your first meal will help you control your hunger.
- Eat to satisfy hunger and stifle cravings; keep your carbohydrate intake to an absolute minimum.
Getting into a regular fasting routine slowly
The system that is perhaps the simplest to use is the daily fast.
A seasoned expert on intermittent fasting reported that her most recent study on daily fasting had fewer dropouts than her numerous studies on alternate-day modified fasting.
However, hold off before starting the 16:8 diet.
An initial 16-hour fast is excessive.
Build up to 12 or 13 hours as a starting point.
If you delay breakfast a bit each day, you’ll soon reach a 14:10 fasting-to-eating ratio.
Before deciding whether you require a shorter eating window, stick with that for a few weeks.
Many women find that 14:10 or 15:9 yields excellent results.
Breakfast might be served at 8.30 a.m. and dinner at 6.30 p.m. on a 14:10 day.
Brunch at 10.30 am and dinner at 6.30 pm are typical times for a 16:8 day.
During the week, be strict.
But if you think that socializing over breakfast once a week with friends or family will improve your long-term compliance, give it a try.
Choose the quickest route.
Numerous studies show that sane intermittent fasting improves health.
Women who practice intermittent fasting gain less weight and experience a decline in health risks like elevated insulin and blood pressure.
Numerous of my clients are among the thousands of women who have used IF to improve their lives, health, and physical appearance.
It’s your turn now.