Intermittent Fasting For Women
“The best of all medicines is resting and fasting” - Benjamin Franklin
Since ancient times, fasting, or conscious and controlled abstaining from consuming food for a specific period, has been a part of many cultures. Whether driven by the circadian rhythm, seasonal changes, religious sentiments, drought, or war, our ancestors experienced hunger at regular intervals of time. The human body has thus evolved to benefit from periods of lower food intake or availability. In recent years, ‘Intermittent Fasting’ has become a more modern way of reaping those benefits.
A popular approach to weight loss and overall improved health, intermittent fasting can be significantly advantageous for both men and women. Some women though may experience unique challenges due to hormonal changes and other factors. With some simple adjustments, they can still successfully incorporate intermittent fasting into their lifestyle. In this blog post, we will discuss a few simple hacks to overcome challenges related to intermittent fasting, specifically for women.
Women's hormonal fluctuations can make fasting more challenging during certain times of the month. Some women may experience intense cravings and hunger during their menstrual cycle, making fasting more difficult. To work around this, consider timing your fasts based on your monthly menstrual cycle. For example, you might choose to fast more heavily during the first two weeks of your cycle when your hormones are generally more stable.
Intermittent fasting can be challenging, especially if you are new to it. If you're struggling to make it through a 16-hour fast, start with shorter fasts, such as 12 or 14 hours, and gradually work your way up. This can help your body adjust to the change and make the transition smoother. There are many arguments on why women should not fast beyond 14 hours as it increases the stress in the body and spikes cortisol levels. That may be the sweet spot that still gives your body the benefit of resting and repair. Identify if your body is comfortable with longer fasts before working your way up to 16 or 18 hour fasts. Each body is different.
Drinking plenty of water during your fasting window is crucial. Not only does water help you stay hydrated, but it can also help you feel full and curb your hunger. Additionally, some women find that drinking herbal teas or electrolyte-infused water can help them stay energized and focused during their fast.
While intermittent fasting is not a diet, it is still important to be mindful of what you eat during your eating window. It's easy to overeat and consume more calories than you need, which can derail your weight loss goals. Make sure to eat nutrient-dense, whole foods, during your window of eating and be mindful of portion sizes.
Everyone's body is different, and what works for one person may not work for another. Pay attention to how your body responds to fasting and adjust your approach accordingly. If you find that fasting is causing you undue stress or negatively impacting your health, it may be time to re-evaluate your approach.
In conclusion, intermittent fasting can be a powerful tool for weight loss and for improving the overall health of women, but it requires some strategic planning and a willingness to listen to your body. By syncing your fasts with your menstrual cycle, starting with shorter fasts, staying hydrated, being mindful of calorie intake, and listening to your body, you can successfully incorporate intermittent fasting into your lifestyle and achieve your health and wellness goals.
What has worked for me personally:
- Every morning, even before my fasting window has ended, I drink hot water infused with Apple Cider Vinegar and super herbs, to kickstart my system. I apply the logic that the consumption of less than 20 to 30 calories retains the body in a fasting state.
- I follow this up with drinking black coffee while still in my fasted state.
- Hot water with pink Himalayan salt helps flush out toxins and maintains my sodium levels and electrolytes.
- Eating an early dinner by 6 pm doesn’t work for me as I feel hungry or just give in to cravings, since I am usually awake until 11 pm. This means having my last meal at 8 pm and then fasting for a 14-hour period works best for me.
- I am in my peri-menopausal stage of life and so I don't fast for 16 hours on a daily basis. I maintain 14-15 hour fasts for about 6 days a week. Once in about 15 days when I have a busy schedule and I can take my mind off food :), I attempt an 18-hour fast.
Please keep in mind that these are my personal experiences and suggestions and should only be taken as a general guideline. It's always recommended to seek advice from a medical professional before embarking on any significant dietary changes.