Intermittent fasting (IF) is effective for both men and women when done correctly.
Women, on the other hand, are more susceptible to calorie restriction than men, thus female intermittent fasting should be kept to a minimum.
Some studies suggest no significant differences in how men and women respond to intermittent fasting, while others demonstrate that too severe fasting might cause hormonal disturbances, insulin resistance, and infertility in women.
Let’s take a closer look at the evidence.
Eight men and eight women participated in alternate-day fasting research that got a lot of attention.
Insulin sensitivity in males improved, whereas it deteriorated in women.
On the other hand, this diet forbade eating on the fasting day.
From supper one evening until breakfast two mornings later, the fast lasted over a day and a half.
For ladies, I would not advocate such a strict fast.
On the fasting day, I prefer an alternate day modified fast, which permits 500–600 calories. IF has also been linked to health issues in rats in other research.
Rats, on the other hand, are foragers who have evolved to consume in tiny spurts throughout the day.
Humans are hunter-gatherers by nature.
Our forefathers had to eat seldom before the introduction of agriculture, therefore IF is consistent with our evolutionary history.
Let’s have a look at some more thorough research.
The 5:2 diet
Research conducted by the University of South Australia separated 137 persons with type 2 diabetes (77 women and 60 men) into two groups: 70 on the 5:2 diet and 67 on a continuous calorie restriction diet. For the faster, there were no negative health consequences.
Alternate day fasting
According to a 2016 assessment of 28 research, ADF is easier to follow than a normal daily calorie restriction diet, and it results in more fat reduction and muscle preservation.
Daily fasting
Daily fasting decreased weight, blood pressure, and fasting insulin levels in 23 obese participants, including 20 women, according to a study published in June 2018 by University of Illinois at Chicago researchers.
How to get ready for fasting
Upgrade your eating habits.
Reduce the number of processed foods, sweets, and carbs you consume.
Consume extra protein and fiber, as well as some healthy fats and oils.
This can help you lose weight and improve your health while fasting by reducing food cravings.
If you’re snacking after supper, put it down.
You’ll have an 11 to 13-hour head start if you don’t eat between evening and breakfast.
Easing into a 5:2 fasting schedule
It’s pointless to practice alternate-day fasting unless you’ve mastered the 5:2 ratio.
Later on, you can upgrade to an alternate day modified fast (either every other day or Monday, Wednesday, and Friday), but the 5:2 method may be sufficient.
On each fasting day, start with 1000 calories and gradually reduce until you’re down to 500–600 calories.
On days when you’re fasting:
- Wait until you’re hungry before eating your first meal — it’ll be difficult at first, but it’ll help you avoid overeating.
- Consume plenty of protein and fiber while keeping carbohydrates to a minimum to keep cravings at bay.
Easing into a daily fasting schedule
The daily fast may be the most straightforward technique to follow.
In comparison to her past trials on alternate-day modified fasting, a senior intermittent fasting researcher reported fewer volunteers opted out of her current daily fasting study.
However, don’t jump right into the 16:8 diet.
A 16-hour fast is excessive, to begin with.
Start with 12 or 13 hours and work your way up.
You’ll soon be at a 14:10 fasting/eating ratio if you eat breakfast a bit later each day.
Stick with it for a few weeks before evaluating if a shorter eating window is necessary.
Many women find that 14:10 or 15:9 ratios work well for them.
Breakfast may be at 8.30 a.m. and dinner at 6.30 p.m. on a normal 14:10 day.
Brunch at 10.30 a.m. and supper at 6.30 p.m. are examples of a 16:8 day.
On weekdays, be strict.
If you think it would aid your long-term compliance, try eating a social breakfast with friends or family once a week.
Take the fast track.
Much research has shown that smart intermittent fasting improves health. Weight loss and decreases in health concerns, such as insulin and blood pressure levels, are among the advantages of intermittent fasting for women.
IF has helped thousands of women, including many of my clients, alter their bodies, health, and lives.
It’s now your turn.