Intermittent fasting has become more and more popular in recent years.
Intermittent fasting, unlike most meals that tell you what to eat, focuses on when to eat by incorporating regular short-term fasts into your daily life.
This type of diet helps reduce calories, lose weight, and reduce the risk of diabetes and heart disease. However, many studies suggest that intermittent fasting may not be as beneficial to women as men. For this reason, women may need to take a modified approach.
Intermittent fasting (IF) describes a sample of ingesting that cycles among intervals of fasting and ordinary ingesting.
The maximum not unusualplace techniques encompass fasting on exchange days, every day 16-hour fasts or fasting for twenty-four hours, days a week. For the reason of this article, the time period intermittent fasting could be used to explain all regimens.
Read this : 28 Day Intermittent Fasting Diet Plan
Unlike maximum diets, intermittent fasting does now no longer contain monitoring energy or macronutrients. In fact, there aren’t anyt any necessities approximately what meals to consume or avoid, making it extra of a life-style than a diet.
Many human beings use intermittent fasting to shed pounds as it’s miles a simple, handy and powerful manner to consume much less and decrease frame fat (Source).
It may additionally assist lessen the hazard of coronary heart sickness and diabetes, maintain muscle tissues and enhance mental well-being (Reference 1,2) .
What`s extra, this nutritional sample can assist store time withinside the kitchen as you’ve got got fewer food to plan, put together and cook (Source) .
Intermittent fasting can have different effects on men and women
There is some evidence that intermittent fasting may not be as beneficial to some women as men.
One study showed that glycemic control actually worsened in women after three weeks of intermittent fasting, but not in men.
There are many anecdotes about women who have experienced changes in their menstrual cycle after starting an intermittent fast.
These changes occur because the female body is very sensitive to calorie restriction.
When low calorie intake (for example, fasting too long or too often), a small part of the brain called the hypothalamus is affected.
This can interfere with the secretion of gonadotropin-releasing hormone (GnRH), a hormone that aids in the release of two reproductive hormones, luteinizing hormone (LH) and follicle-stimulating hormone (FSH).
If these hormones cannot communicate with the ovaries, there is a risk of menstrual irregularities, infertility, poor bone health, and other health effects.
There are no comparable studies in humans, but studies in rats have shown that fasting daily for 3-6 months results in smaller ovarian size and irregular reproductive cycle in female rats.
For these reasons, women should consider a modified approach to intermittent fasting. For example, shortening the fasting period or shortening the number of fasting days.
Intermittent Fasting for Women After 50
When it comes to losing weight, women over the age of 50 can face difficulties. This can be caused by a variety of factors. The main cause is frequently a slowed metabolism. Your metabolism will be faster if you have more lean muscle. However, as we get older, we lose lean muscle mass and become less active. As a result, Stubborn body fat that refuses to budge.
Intermittent fasting has grown in popularity in recent years due to its numerous health benefits and the fact that it does not limit your food options. Fasting has been shown in studies to improve metabolism, mental health, and possibly prevent some cancers. It can also protect against certain muscle, nerve, and joint disorders that can affect women over the age of 50.
Intermittent Fasting Health Benefits for Women
Intermittent fasting not only helps your waistline, but it may also reduce your risk of developing a number of chronic diseases.
Heart disease is the leading cause of death on a global scale.
High blood pressure, high LDL cholesterol, and high triglyceride levels are all risk factors for the development of heart disease.
In one study of 16 obese men and women, intermittent fasting reduced blood pressure by 6% in just eight weeks.
The same study discovered that intermittent fasting reduced LDL cholesterol by 25% and triglycerides by 32%.
The evidence for a link between intermittent fasting and lower LDL cholesterol and triglyceride levels, on the other hand, is inconsistent.
A Study of 40 people of normal weight found that four weeks of intermittent fasting during the Islamic holiday of Ramadan had no effect on LDL cholesterol or triglycerides.
Before researchers can fully understand the effects of intermittent fasting on heart health, higher-quality studies with more robust methods are required.
Weight loss & Fat Burning
When done correctly, intermittent fasting can be a simple and effective way to lose weight, as regular short-term fasts can help you consume fewer calories and shed pounds.
Several studies indicate that intermittent fasting is as effective as traditional calorie-restricted diets for short-term weight loss).
A 2018 review of studies in overweight adults discovered that intermittent fasting resulted in an average weight loss of 15 lbs (6.8 kg) over 3–12 months.
Another study found that intermittent fasting reduced body weight by 3–8 percent in overweight or obese adults over 3–24 weeks. The review also discovered that participants reduced their waist circumference by 3–7% over the same time period.
Intermittent fasting can also help you manage and lower your risk of developing diabetes.
Intermittent fasting, like continuous calorie restriction, appears to reduce some of the risk factors for diabetes.
It accomplishes this primarily by lowering insulin levels and decreasing insulin resistance.
Six months of intermittent fasting reduced insulin levels by 29% and insulin resistance by 19% in a randomised controlled study of more than 100 overweight or obese women. Blood sugar levels remained unchanged.
Furthermore, 8–12 weeks of intermittent fasting has been shown to reduce insulin levels by 20–31% and blood sugar levels by 3–6% in people with pre-diabetes, a condition in which blood sugar levels are elevated but not high enough to diagnose diabetes.
In terms of blood sugar, however, intermittent fasting may not be as beneficial for women as it is for men.
A small study found that after 22 days of alternate-day fasting, women’s blood sugar control deteriorated, whereas men’s blood sugar had no adverse effect (Source).
Despite this side effect, the reduction in insulin and insulin resistance would still likely lower the risk of diabetes, especially in pre-diabetics.
It could help you eat less.
Switching to intermittent fasting may help you eat less naturally.
According to one study, when young men’s food intake was restricted to a four-hour window, they ate 650 fewer calories per day.
Another study looked at the effects of a long, 36-hour fast on eating habits in 24 healthy men and women. Despite eating more calories on the post-fast day, participants reduced their total calorie balance by 1,900 calories, a significant decrease.
What to Do First if you want to start Intermittent fasting
It’s easy to get started.
In fact, chances are you’ve already done a number of intermittent fasts. Many people eat this way instinctively, skipping breakfast and dinner.
Another option is to fast whenever it is convenient for you. Skipping meals when you aren’t hungry or don’t have time to cook can work for some people.
It doesn’t matter which type of fast you choose at the end of the day. The most important thing is to find a method that suits you and your lifestyle.
This is an intermittent fasting diet : 28 day intermittent fasting diet
Side Effects and Safety
Modified forms of intermittent fasting appear to be safe for the majority of women.
Having said that, a number of studies have found that fasting can cause hunger, mood swings, lack of concentration, decreased energy, headaches, and bad breath (Source).
There have also been reports on the internet of women reporting that their menstrual cycle stopped while on an intermittent fasting diet.
If you have a medical condition, talk to your doctor before attempting intermittent fasting.
Medical advice is especially important for women who:
- Have an eating disorder history.
- Have diabetes or suffer from low blood sugar levels on a regular basis.
- Are malnourished, underweight, or suffer from nutritional deficiencies.
- Are pregnant, nursing, or attempting to conceive.
- Have fertility issues or a history of amenorrhea? (missed periods).
In the end, intermittent fasting appears to have a favourable safety profile. However, if you experience any problems, such as a loss of your menstrual cycle, discontinue immediately.