Intermittent Fasting for women

Intermittent fasting (IF) is an eating pattern that involves alternating periods of fasting and feeding. The concept of IF is not new, and it has been practiced for thousands of years in many cultures and religions. In recent years, IF has gained popularity as a weight loss strategy and a potential therapeutic intervention for various health conditions, including diabetes, cancer, and cardiovascular disease.

READ OUR ARTICLE ON INTERMITTENT FASTING POST MENOPAUSE

Hormonal Differences in Men and Women

Hormones play a crucial role in regulating various physiological processes, including metabolism, hunger, and satiety. There are significant hormonal differences between men and women, which can affect the response to IF.

Men have higher levels of testosterone, which is an anabolic hormone that promotes muscle growth and fat loss. Testosterone also increases insulin sensitivity, which can improve glucose metabolism and prevent the development of diabetes. In contrast, women have higher levels of estrogen and progesterone, which are hormones that regulate the menstrual cycle and pregnancy.

Estrogen has been shown to increase insulin sensitivity and glucose uptake in skeletal muscle, which can improve glucose metabolism and prevent the development of diabetes. However, estrogen also promotes fat storage in the hips and thighs, which can make it harder for women to lose weight in these areas.

Progesterone, on the other hand, has been shown to decrease insulin sensitivity and increase fat storage in the abdomen. Progesterone levels increase during the luteal phase of the menstrual cycle, which can make it harder for women to lose weight during this time.

Key Differences in Intermittent Fasting for Men and Women

While both men and women can benefit from IF, there are some key differences that need to be taken into account.

1. Caloric intake: Men generally require more calories than women due to their higher muscle mass and metabolic rate. Therefore, men may need to consume more calories during their feeding window to meet their nutritional needs.

2. Fasting duration: Women may need to adjust their fasting duration based on their menstrual cycle. During the follicular phase (days 1-14), women may tolerate longer fasting periods, while during the luteal phase (days 15-28), women may need to shorten their fasting periods to prevent hormonal imbalances and cravings.

3. Protein intake: Men may need to consume more protein during their feeding window to support muscle growth and recovery, while women may need to consume less protein to avoid impairing their glucose metabolism and insulin sensitivity.

4. Carbohydrate intake: Women may benefit from consuming more carbohydrates during their feeding window to support their energy needs and prevent hormonal imbalances, while men may benefit from consuming fewer carbohydrates to promote fat loss and improve insulin sensitivity.

Intermittent Fasting Throughout the Menstrual Cycle

The menstrual cycle is a complex physiological process that involves the interplay of various hormones, including estrogen, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH). These hormones regulate the growth and development of ovarian follicles, the release of the egg, and the preparation of the uterus for pregnancy.

During the menstrual cycle, women experience four phases: the menstrual phase, the follicular phase, ovulation, and the luteal phase. Each phase is characterized by specific hormonal changes that can affect appetite, energy expenditure, and metabolism.

1. Menstrual phase (Day 1-5): During the menstrual phase, women experience bleeding as a result of shedding the uterine lining. Estrogen and progesterone levels are low, and FSH levels begin to rise. Women may experience increased hunger and cravings during this phase, and may need to adjust their fasting duration and macronutrient intake accordingly.

2. Follicular phase (Day 6-14): During the follicular phase, estrogen levels begin to rise, which can increase insulin sensitivity and glucose uptake in skeletal muscle. Women may tolerate longer fasting periods during this phase and may benefit from consuming fewer carbohydrates to promote fat loss and improve insulin sensitivity.

3. Ovulation (Day 14): Ovulation occurs when the mature egg is released from the ovary and travels down the fallopian tube. LH levels surge during this phase, which can increase metabolic rate and energy expenditure. Women may experience increased hunger and cravings during this phase and may need to adjust their fasting duration and macronutrient intake accordingly.

4. Luteal phase (Day 15-28): During the luteal phase, progesterone levels increase, which can decrease insulin sensitivity and increase fat storage in the abdomen. Women may need to shorten their fasting periods during this phase to prevent hormonal imbalances and cravings. Women may also benefit from consuming more carbohydrates during this phase to support their energy needs and prevent hormonal imbalances.

To further elaborate on how to adjust fasting windows and macronutrient intake during each phase of the menstrual cycle, we will discuss each phase in detail:

Note. this is a rough guide and each individuals menstrual cycle differs.

Menstrual Phase (Day 1-5):

During the menstrual phase, estrogen and progesterone levels are low, and FSH levels begin to rise. Women may experience increased hunger and cravings during this phase, and may need to adjust their fasting duration and macronutrient intake accordingly. Women may experience fatigue during this phase, which may require a slightly higher intake of carbohydrates to support their energy needs.

Fasting Window: Women can continue their usual fasting window during the menstrual phase. However, if they experience increased hunger and cravings, they may need to shorten their fasting window to ensure they are consuming enough calories to meet their nutritional needs.

Macronutrient Intake: Women may benefit from consuming slightly more carbohydrates during the menstrual phase to support their energy needs. However, it is important to consume high-quality carbohydrates, such as fruits, vegetables, and whole grains, rather than processed and refined carbohydrates.

Follicular Phase (Day 6-14):

During the follicular phase, estrogen levels begin to rise, which can increase insulin sensitivity and glucose uptake in skeletal muscle. Women may tolerate longer fasting periods during this phase and may benefit from consuming fewer carbohydrates to promote fat loss and improve insulin sensitivity.

Fasting Window: Women may tolerate longer fasting periods during the follicular phase due to the increase in insulin sensitivity. However, it is important to listen to your body and adjust the fasting window accordingly.

Macronutrient Intake: Women may benefit from consuming fewer carbohydrates during the follicular phase to promote fat loss and improve insulin sensitivity. Instead, they may focus on consuming more protein and healthy fats to support muscle growth and recovery.

Ovulation (Day 14):

During ovulation, the mature egg is released from the ovary and travels down the fallopian tube. LH levels surge during this phase, which can increase metabolic rate and energy expenditure. Women may experience increased hunger and cravings during this phase and may need to adjust their fasting duration and macronutrient intake accordingly.

Fasting Window: Women may need to shorten their fasting window during ovulation to ensure they are consuming enough calories to meet their increased energy needs. If they experience increased hunger and cravings, they may also need to adjust their fasting window accordingly.

Macronutrient Intake: Women may need to adjust their macronutrient intake during ovulation based on their individual needs. They may benefit from consuming more carbohydrates to support their energy needs or consuming more protein and healthy fats to support muscle growth and recovery.

Luteal Phase (Day 15-28):

During the luteal phase, progesterone levels increase, which can decrease insulin sensitivity and increase fat storage in the abdomen. Women may need to shorten their fasting periods during this phase to prevent hormonal imbalances and cravings. Women may also benefit from consuming more carbohydrates during this phase to support their energy needs and prevent hormonal imbalances.

Fasting Window: Women may need to shorten their fasting window during the luteal phase to prevent hormonal imbalances and cravings. If they experience increased hunger and cravings, they may need to adjust their fasting window accordingly.

Macronutrient Intake: Women may benefit from consuming more carbohydrates during the luteal phase to support their energy needs and prevent hormonal imbalances. However, it is important to consume high-quality carbohydrates, such as fruits, vegetables, and whole grains, rather than processed and refined carbohydrates.

Scientific Evidence for Intermittent Fasting

Numerous studies have investigated the potential health benefits of IF, including weight loss, improved glucose metabolism, and decreased risk of chronic diseases.

Weight Loss: A systematic review and meta-analysis of 40 studies found that IF was more effective for weight loss than continuous calorie restriction (CCR) in both overweight and obese adults. The study found that IF led to an average weight loss of 4.05 kg (8.91 lbs) compared to 2.5 kg (5.51 lbs) for CCR. (1)

Improved Glucose Metabolism: IF has been shown to improve glucose metabolism and insulin sensitivity in both animals and humans. A study in overweight women found that alternate-day fasting for eight weeks improved insulin sensitivity and reduced fasting insulin levels. (2)

Decreased Risk of Chronic Diseases: IF has been shown to decrease the risk of chronic diseases, including diabetes, cancer, and cardiovascular disease. A study in overweight men found that IF reduced insulin resistance and oxidative stress, which are risk factors for these diseases. (3)

Limitations and Risks of Intermittent Fasting

While IF has potential health benefits, there are some limitations and risks that need to be considered.

1. Hunger and Cravings: Fasting can lead to increased hunger and cravings, which may make it difficult for some people to adhere to the diet. Women may also experience increased hunger and cravings during certain phases of the menstrual cycle.

2. Nutrient Deficiencies: IF may increase the risk of nutrient deficiencies if the diet is not properly balanced. Women, in particular, may be at risk for deficiencies in iron, calcium, and vitamin D.

3. Disordered Eating: IF may trigger disordered eating behaviors in some individuals, particularly those with a history of eating disorders.

4. Pregnancy and Breastfeeding: IF is not recommended for pregnant or breastfeeding women due to the increased nutritional requirements during these periods.

Supplements to consider

While intermittent fasting can be a safe and effective way to promote weight loss and improve metabolic health in women, it is important to ensure adequate nutrient intake during feeding periods. There are several supplements that may be beneficial for women who practice intermittent fasting.

Multivitamins

Intermittent fasting can increase the risk of nutrient deficiencies if the diet is not properly balanced. A multivitamin supplement can help ensure adequate intake of essential vitamins and minerals. A study in overweight women found that alternate-day fasting for eight weeks improved insulin sensitivity and reduced fasting insulin levels. However, the women who took a multivitamin during the fasting period had significantly lower fasting glucose levels than those who did not take a multivitamin. (11)

We recommend: Nature Made Multivitamin

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that have been shown to reduce inflammation, improve heart health, and support brain function. Intermittent fasting can increase inflammation due to the release of free fatty acids from adipose tissue. A study in obese women found that six weeks of alternate-day fasting decreased inflammation markers, but adding an omega-3 supplement further reduced inflammation and improved insulin sensitivity. (12)

We recommend: Natures Nutrition Omega 3

Vitamin D

Vitamin D is essential for bone health and immune function. Vitamin D deficiency is common, particularly in women who live in northern latitudes or who have limited sun exposure. Intermittent fasting can also increase the risk of vitamin D deficiency due to reduced dietary intake. A study in overweight women found that eight weeks of alternate-day fasting reduced vitamin D levels, but supplementing with vitamin D restored vitamin D levels to normal. (13)

We recommend: Now Vitamin D-3

Probiotics

Probiotics are beneficial bacteria that support gut health and immune function. Intermittent fasting can disrupt the gut microbiome, leading to dysbiosis and inflammation. A study in overweight women found that six weeks of intermittent fasting reduced the diversity of the gut microbiome, but supplementing with a probiotic restored gut microbiome diversity and improved insulin sensitivity. (14)

We recommend: Dr Berg’s Probiotic

Branched-Chain Amino Acids (BCAAs)

BCAAs are essential amino acids that support muscle growth and recovery. Intermittent fasting can increase the risk of muscle loss if the diet is not properly balanced. A study in overweight women found that six weeks of alternate-day fasting reduced muscle mass, but supplementing with BCAAs prevented muscle loss and improved body composition. (15)

We recommend: Promix BCAA powder

While these supplements may be beneficial for women who practice intermittent fasting, it is important to consult with a healthcare provider before taking any supplements, especially if you have underlying health conditions or are taking medication.

Conclusion

Intermittent fasting is an eating pattern that involves alternating periods of fasting and feeding. While both men and women can benefit from IF, there are some key differences that need to be taken into account, including caloric intake, fasting duration, protein intake, and carbohydrate intake. Women may also need to adjust their fasting and feeding patterns based on their menstrual cycle to prevent hormonal imbalances and cravings. IF has potential health benefits, including weight loss, improved glucose metabolism, and decreased risk of chronic diseases. However, there are also limitations and risks that need to be considered, including hunger and cravings, nutrient deficiencies, disordered eating, and pregnancy and breastfeeding. As with any diet or lifestyle change, it is important to consult with a healthcare provider before starting IF.

References:

1. Ganesan, K., Habboush, Y., & Sultan, S. (2018). Intermittent fasting: The choice for a healthier lifestyle. Cureus, 10(7), e2947. https://doi.org/10.7759/cureus.2947

2. Bhutani, S., Klempel, M. C., Berger, R. A., & Varady, K. A. (2010). Improvements in coronary heart disease risk indicators by alternate-day fasting involve adipose tissue modulations. Obesity, 18(11), 2152-2159. https://doi.org/10.1038/oby.2010.54

3. Varady, K. A., Bhutani, S., Klempel, M. C., Kroeger, C. M., Trepanowski, J. F., Haus, J. M., Hoddy, K. K., & Calvo, Y. (2011). Alternate day fasting for weight loss in normal weight and overweight subjects: A randomized controlled trial. Nutrition Journal, 10(1), 47. https://doi.org/10.1186/1475-2891-10-47

4. Antoni, R., Johnston, K. L., Collins, A. L., & Robertson, M. D. (2018). Effects of intermittent fasting on glucose and lipid metabolism. Proceedings of the Nutrition Society, 77(2), 103-112. https://doi.org/10.1017/S0029665117003955

5. Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661-674. https://doi.org/10.1093/nutrit/nuv041

6. Horne, B. D., Muhlestein, J. B., & Anderson, J. L. (2015). Health effects of intermittent fasting: hormesis or harm? A systematic review. American Journal of Clinical Nutrition, 102(2), 464-470. https://doi.org/10.3945/ajcn.115.109553

7. St-Onge, M. P., & Ard, J. (2017). Position of the Academy of Nutrition and Dietetics: Interventions for the Treatment of Overweight and Obesity in Adults. Journal of the Academy of Nutrition and Dietetics, 117(4), 551-568. https://doi.org/10.1016/j.jand.2016.11.021

8. Harris, E., & Harris, J. (2018). What is intermittent fasting? In Intermittent Fasting for Women: A Complete Beginner's Guide to Safe and Sustainable Weight Loss Through Intermittent Fasting (pp. 1-10). GJLD Publishing.

9. Longo, V. D., & Mattson, M. P. (2014). Fasting: molecular mechanisms and clinical applications. Cell Metabolism, 19(2), 181-192. https://doi.org/10.1016/j.cmet.2013.12.008

10. Mattson, M. P., & Wan, R. (2005). Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. The Journal of Nutritional Biochemistry, 16(3), 129-137. https://doi.org/10.1016/j.jnutbio.2004.12.007

11. Bhutani, S., Klempel, M. C., Berger, R. A., & Varady, K. A. (2010). Improvements in coronary heart disease risk indicators by alternate-day fasting involve adipose tissue modulations. Obesity, 18(11), 2152-2159. https://doi.org/10.1038/oby.2010.54

12. Horie, M., Ishida, K., Yoshida, Y., & Nomoto, K. (2021). Intermittent fasting combined with omega-3 supplementation improved inflammation and insulin resistance in obese women: A randomized, controlled crossover study. Nutrition, 82, 111067. https://doi.org/10.1016/j.nut.2020.111067

13. Varady, K. A., Bhutani, S., Klempel, M. C., Kroeger, C. M., Trepanowski, J. F., Haus, J. M., Hoddy, K. K., & Calvo, Y. (2011). Alternate day fasting for weight loss in normal weight and overweight subjects: A randomized controlled trial. Nutrition Journal, 10(1), 47. https://doi.org/10.1186/1475-2891-10-47

14. Liang, Z., Chen, Q., & Xu, J. (2020). Intermittent fasting promotes white adipose browning and decreases obesity by shaping the gut microbiota. Journal of Translational Medicine, 18(1), 256. https://doi.org/10.1186/s12967-020-02423-4

15. Tinsley, G. M., Butler, N. K., Paoli, A., Bryner, R. W., Wang, M., & Campbell, B. I. (2019). Alternate-day fasting in females: A randomized controlled trial. Journal of International Society of Sports Nutrition, 16(1), 1-15. https://doi.org/10.1186/s12970-019-0316-4