intermittent fasting: should you try it?
Intermittent fasting (IF) has gained a lot of attention over the years for its potential health benefits, ranging from weight loss to improved metabolic health. However, despite the hype, there is still the question of whether this dietary approach is suitable for women. And like most things when it comes to nutrition, the answer is nuanced! In this (shorter) blog post, I cover what intermittent fasting is, the potential health benefits, why I don’t necessarily recommend it for most women, when it might be beneficial + things to consider if you’re going to try this approach.
WHAT IS INTERMITTENT FASTING?
Intermittent fasting is a pattern of eating that cycles between periods of eating and fasting. While there are various IF protocols, the most common ones include the 16/8 method (fasting for 16 hours and eating within an 8-hour window) and the 5:2 method (eating normally for five days and restricting calorie intake for two non-consecutive days).
WHAT ARE THE HEALTH BENEFITS?
Although I don’t recommend intermittent fasting for most women (more on that below), there are some potential health benefits, including:
Weight loss
Improved metabolic health
Enhanced brain function
Increased autophagy (a process that helps to clean up harmful materials inside the cells)
Reduced inflammation
Cancer protection
WHY I DON’T RECOMMEND IF FOR MOST WOMEN
With all things nutrition, health, and wellness, we need to remember that it’s not a one-size-fits-all approach, and what works for men might not be appropriate for women, especially for hormonal health.
As a holistic nutritionist, I don’t recommend IF for most women. Here’s why:
Skipping meals can be incredibly stressful on our body, causing our adrenal glands to produce more cortisol (stress hormone), which can lead to blood sugar issues, inflammation, and hormonal irregularities; this is especially true when we skip breakfast because our body’s cortisol levels are naturally highest in the morning. High cortisol levels can also impact progesterone levels, which plays a role in triggering ovulation and preventing excess estrogen. Many women skip breakfast because it makes them hungrier later in the day, but a good appetite is a sign of a healthy metabolism!
Plus, I think skipping meals, trying to eat less, or suppressing our hunger cues can be incredibly disordered and counterproductive to building a healthy relationship with food (I'm always a fan of building healthy, balanced, and sustainable eating habits!)
WHEN IS IT BENEFICIAL?
That said, we’re all different, and there are some specific instances where intermittent fasting might be appropriate for women, especially if you feel like it works with your body, hunger levels, and lifestyle. Two examples of this are women who have polycystic ovary syndrome (PCOS) or insulin resistance. Some studies suggest intermittent fasting may improve insulin sensitivity and blood sugar control, which can be particularly beneficial in these cases. For clients who are struggling with these issues, I might recommend trying IF. However, there are some guidelines that we can follow to make sure we’re working with our bodies instead of against them…
7 TIPS TO CONSIDER WHEN INTERMITTENT FASTING
If you are going to intermittent fast, here are a some things to consider:
1. Start slowly: Instead of diving headfirst into an intense fasting regimen, ease into it gradually, beginning with shorter fasting windows, such as 12 hours, and gradually increase the fasting duration as your body adapts
2. Choose your timing: As mentioned above, our stress levels are naturally highest in the morning so I recommend having an earlier dinner and fasting at night, oppose to in the morning when our cortisol is higher and our body needs more energy to take on the day
3. Consider your cycle: Estrogen drops the week before your period during the Luteal phase, which leads to cortisol sensitivity, so our body is more vulnerable to stress. The better approach might be to reserve fasting for the follicular phase after your period (day 8-14 of your cycle) when your body is more resilient to stress
4. Prioritize nutrition: During eating periods, focus on consuming nutrient-dense foods like whole grains, protein sources, healthy fats and plenty of fruits and vegetables to make sure you’re getting all of the vitamins and minerals that you need
5. Eat enough calories: When we skip meals, we might not eat enough calories overall, so be mindful of making up for the lack of calories during eating windows
6. Stay hydrated: Adequate hydration is essential, especially during fasting periods. Drink plenty of water throughout the day to stay hydrated
7. Listen to your body: If intermittent fasting doesn't feel right for you, don't force it. Pay attention to how your body responds and be open to adjusting your approach as needed. It's essential to prioritize your health and wellbeing above all else!
BOTTOM LINE
Intermittent fasting can have its benefits, but as women we need to be mindful of whether wellness trends like IF are actually serving us and when they may or may not be appropriate!
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