Complete Guide For Women: How To Do Intermittent Fasting
Intermittent fasting has grown more famous in recent years. Unlike most maximum diets that advise you what to eat, intermittent fasting mainly focuses on when to eat by including daily short-term fast into your daily routine. This form of eating may benefit you to eat fewer calories, lose more weight, and decrease your risk of diabetes and heart disease.
Some researches have recommended that intermittent fasting may not be as helpful for women as it is for men. For this cause, women may require to follow the best-modified way. Intermittent fasting looks like the food everyone is discussing. But what Intermittent fasting, how do you understand that you should try intermittent fasting, and is intermittent fasting difficult for women?
Similar to various intermittent fasting programs, the most crucial part of the diet plan is to choose an eight-hour window in which you’ll consume all your foods. Many people chose intermittent fasting for weight loss. Here’s everything you should understand before trying intermittent fasting if you even should.
What Is Intermittent Fasting?
“Intermittent fasting different from Paleo and Keto diet, It’s more of a dietary program and there are several ways to do it.”
Intermittent fasting (IF) is a specific way of eating that cycles within periods of fasting and regular consumption of food. The most popular intermittent fasting programs involve fasting on alternative days, everyday 16-hour fast, fasting for 24 hours, or two days a week. In this article, the word intermittent fasting will be used to explain all regimens.
Unlike maximum diets, intermittent fasting does not include tracking of calories or macronutrients. There is no need to understand what foods to consume or avoid, executing it more of a lifestyle than a diet. Several people practice intermittent fasting to reduce weight. It’s because it is an easy, helpful, and powerful way to eat less and decrease body fat.
It may too support you to decrease the risk of heart disease and diabetes, build muscle mass, and improve mental health. Also, this fasting pattern can assist you to save time in the kitchen as you have fewer meals to plan and cook.
What to eat throughout your non-fasting period?
There isn’t clear guidance as eating meals that are “as nutrient-dense as feasible. Harvard Health explains that nutrient-dense meals or superfoods are having higher nutrients. Foods that are rich in protein and fiber, like spinach and salmon, will have you full throughout the fasting stages.
So, for instance, whole-wheat bread has higher nutrients than white bread. It is packed with various nutrients like potassium, magnesium, and zinc. Some different examples of nutrient-dense vegetables are leafy greens vegetables such as spinach and kale. Whole grains nutrient-dense meals include quinoa and barley.
How to know that you should try intermittent fasting?
It’s very necessary to think about why you want to do intermittent fasting in the primary position. For instance, is it to test yourself, to limit your eating time, to help you to lose weight, or to start another healthy habit? If you don’t understand why you want to begin intermittent fasting, then you’ll hold a hard time deciding whether it’s working for you or helping you to reach your particular goals.
Is intermittent fasting different for men and women?
There is some proof that intermittent fasting may not be as helpful for some women as it is for men. One research explained that blood sugar control gets worse in women after three weeks of intermittent fasting, which was not the same situation in men.
There are also several anecdotal stories of women who have felt changes to their menstrual periods after beginning intermittent fasting. Such changes happen because female bodies are very sensitive to calorie limitation.
When calorie consumption is low — such as fasting for too long or too regularly — a little part of the brain known as the hypothalamus gets affected. This can disturb the flow of gonadotropin-releasing hormone (GnRH), a hormone that stimulates release two reproductive hormones: luteinizing hormone and follicle-stimulating hormone.
When these two hormones cannot interact with the ovaries, you run the chance of irregular periods, sterility, weak bone strength, and different health problems. Although there are no similar human investigations, tests in rats have told that 3–6 months of alternative-day fasting produced a reduction in ovary size and irregular reproductive periods in female rats.
Also, One thing to understand: If you’re pregnant, or imagining about getting pregnant or breastfeeding, Expert says advised that intermittent fasting is not suggested. Your body requires a lot of calories to boost milk production, and when you reduce calories milk production stops.
It’s essential to check your energy levels when intermittent fasting. It may be a warning that you require extra high-energy foods or shouldn’t try the diet. One of the main disadvantages of intermittent fasting is, it can reduce energy and this could do harder damage on women. Women should choose a transformed way of intermittent fastings, such as shorter fasting duration and less fasting days.
Potential Health Benefits of Intermittent Fasting for Women
Although several people try intermittent fasting as a method to lose weight, that’s not sure the main purpose to try it. “The purpose of measured controlled eating is not to cut calories. It’s to reduce how we’re eating those calories over the day.
So now questions arise what’s the benefit of doing this? Well, it arrives down to humans’ past of growing more adaptive to stressful and depression conditions. Also, It not only helps your waistline but may also reduce your risk of developing various chronic diseases.
1. Improving Heart Health
Heart disease is the main cause of death globally. Several hart disease risk factors are High blood pressure, high LDL cholesterol, and high triglyceride. One research found that obese men and women lowered blood pressure by 6% in just eight weeks due to intermittent fasting. Similar research also discovered that intermittent fasting reduced LDL cholesterol by 25% and triglycerides by 32%.
Yet, the proof for the connection between intermittent fasting and decreased LDL cholesterol and triglyceride levels is not constant. Higher-quality research with more strong methods is required before the study can completely get the health benefits of intermittent fasting on heart health.
2. Reduces Risk Of Diabetes
Intermittent fasting may further efficiently help control and decrease your chance of developing diabetes. Related to constant calorie restriction, intermittent fasting seems to reduce some of the risk factors for diabetes.
It does so largely by decreasing insulin levels and decreasing insulin resistance. Within six months of intermittent fasting, it decreases insulin levels by 29 percent and insulin resistance by 19 percent. However, Blood sugar levels remained the same.
Also, 8 to12 weeks of intermittent fasting has been proved to lower insulin levels by 20 to 31 percent and blood sugar levels by 3 to 6 percent in people with pre-diabetes. Prediabetes is a state in which blood sugar levels are raised but not high enough to check diabetes.
But, It may not be as helpful for women as it is for men about blood sugar. Short research discovered that blood sugar level worsened in women after 22 days of alternative day fasting, while there was no unfavorable impact on blood sugar for men.
Despite this outcome, the decrease in insulin and insulin resistance would still possibly decrease the risk of diabetes, especially for people with pre-diabetes.
3. Helps To Lose Weight
It can be an easy and efficient way to lose weight when done correctly, as normal short-term fast can assist you to eat fewer calories and drop some weights. Various researches recommend that intermittent fasting is as efficient as regular calorie-controlled diets for short-term weight loss.
It should be remarked that the long-term results of intermittent fasting on weight loss for women still to be examined. In the short term, intermittent fasting looks to help in weight loss. But, the amount you lose will probably depend on the number of calories you eat during non-fasting days and how long you stick to the lifestyle.
Different Health Benefits Of Intermittent Fasting
Various human and animal researches advise that intermittent fasting may also give additional health benefits.
- Naturally, help you eat less: Shifting to this type of fasting may directly help you eat less. One research discovered that young men consumed 650 fewer calories per day when their food consumption was reduced to four hours.
- Decreased inflammation: Some researches explain that it can decrease the root of inflammation. Chronic inflammation can start with weight gain and numerous health problems.
- Improved psychological health: One research discovered that eight weeks of intermittent fasting reduced depression and binge eating disorder while increasing physical body image in overweight adults.
- Increased endurance: It has been conferred to increase lifespan in rats by 33 to 83 percent. The results on longevity in humans is yet to be discovered.
- Maintain muscle mass: It seem to be more efficient at maintaining muscle mass related to constant calorie restriction. Higher muscle mass boosts you burn more calories, even at rest.
The health advantages of intermittent fasting for women require to be examined more broadly in well-designed human considerations before any results can be drawn.
Best Varieties of Intermittent Fasting for Women
When it appears to diet, there is no perfect approach. This also refers to intermittent fasting. Commonly speaking, women should take a more comfortable approach to fast than men. This may involve shorter fasting times, fewer fasting days, and eating a small number of calories on the fasting times.
Here are some of the best different types of intermittent fasting for women:
- Crescendo Method: It is a method of fasting 12 to16 hours for at least two to three times a week. Fasting days should be of alternate days and intervals evenly over the week. For instance, Tuesday, Thursday, and Saturday.
- The 24-hour protocol also called eat-stop-eat: A 24-hour complete fast one or two times a week (highest of two times a week for ladies). Begin with 14 to 16-hour fast and slowly build up.
- The Fast Diet also called 5:2 Diet: Limit calories to 25 percent of your normal consumption i.e. around 500 calories two times a week and eat “regularly” the other five days. Allot one day within fasting days.
- Adjusted Alternate-Day Fasting: Fasting every alternate day but consuming “normally” on non-fasting days. You are permitted to eat 20 to 25 percent of your normal calorie consumption i.e. around 500 calories on a fasting day.
- The Leangains method also called16/8 method: Fasting for 16 hours a day and consuming all calories in an eight-hour time. Women are recommended to begin with 14-hour fasts and finally build up to 16 hours.
Whichever diet you prefer, it is still necessary to eat healthy during the non-fasting days. If you consume a large amount of unhealthy, calorie-dense meals during the non-fasting days. You may not feel the same weight loss and health advantages.
After the day, the best way is one that you can bear and support in the long-term, and which does not give in any adverse health outcomes.
How to Get Started For Intermittent Fasting
Getting started is easy, possibilities are you’ve previously performed many intermittent fasts before. Many people naturally eat this way, skipping morning or evening snacks. The most obvious approach to get started to pick one of the fasting techniques above and go for it.
Still, you don’t require to certainly follow a structured diet program. An option is to fast whenever it satisfies you. Skipping meals when you don’t appear hungry or don’t own time to cook can work for a few people.
1. Post-dinner meals aren’t important if you ate a healthy meal
When you have a healthy dinner, you don’t have to go for popcorn, almonds, or even carrots before going to sleep. And that’s very true when you’re going to bed because you already have sufficient healthy food in your stomach. Eating more at night can raise several health problems like constipation.
2. Drink water in the morning empty stomach
Drink at least an eight-ounce glass quickly after getting up in the morning before having some food. Drinking water before going for food are one of the major reasons that help you to completely know your hunger levels. Drinking water early morning also makes your stomach stronger as morning saliva directly goes to your stomach. Doctors say that it contains various healthy bacteria that are very important for your stomach.
3. Eat healthy fats at breakfast
Eating a healthy breakfast makes you full of energy and ready for whole day work. It’s very important to eat a healthy breakfast because it helps you to give energy. It provides you with major nutrients that are essential for your body. It makes you and your stomach happy all day. So, try to add 5-6 almonds in the morning or grab some protein smoothies which can make you happy and full of energy.
At the end of the day, it doesn’t matter which type of food or fasts you choose. The most important thing is to find a method that works best for you and your lifestyle.
Potential Safety and Side Effects Of Intermittent Fasting
Modified variants of intermittent fasting seem to be reliable for most maximum women. Also, various researches have published some side effects including hunger, mood fluctuations, loss of concentration, decreased energy, difficulties, and smelly breath on fasting days.
There are also remarkable stories of women who describe that their menstrual cycle stopped while continuing an intermittent fasting diet. If you have a medical problem, you should discuss it with your physician before deciding intermittent fasting.
Medical consultation is very important for those women who:
- Have a past of binge eating disorders.
- Possess diabetes or frequently experience low blood sugar levels.
- Are thin, skinny, malnourished, or have nutritional insufficiencies.
- Are pregnant, breastfeeding, or going to become
- Have pregnancy problems or a past of amenorrhea (irregular periods).
The foremost thing to notice is when you do intermittent fasting, your body energy gets low. Food is fuel for the body. If you’re not eating the correct variety of fuel throughout your non-fasting period you won’t sense good. If you appear low on energy, make sure you’re getting proper nutrients, notably if you’re a vegetarian.
Intermittent fasting can start to an unhealthy passion for food. Because you’re continuously imagining about when your following meal is going to be. You’re in a continuous state of restricting and binging disorder. It creates an ‘all or nothing’ understanding, which often begins to overeating and senses of guilt and shame.
Regularly review with your doctor before you begin any type of diet. Particularly if you have certain chronic health problems like diabetes or you’re taking medicines, which often require to take with food, it is necessary to ask your doctor.
Intermittent fasting is a dietary guide that includes normal, short-term fast. The best models for women are to do 14 to 16-hour fasts, the 5:2 diet, or modified alternative-day fasting. While intermittent fasting is helpful for heart wellness, diabetes, and weight loss. Some proof suggests it may have adverse impacts on reproduction and blood sugar levels in few women.
We hope this article helped you to know about Complete Guide For Women: How To Do Intermittent Fasting. You may also want to see our guide on What Too Much Sodium Do To Your Body, Salt Side Effects, and How To Maintain Hygiene In Intimate Area.