Intermittent fasting for women, is it a good idea?

You 've probably heard of intermittent fasting, also known as periodic, intermittent, or intermittent fasting. Maybe you know someone who has, or you've tried it yourself—why not? But is this diet hype actually healthy or not? If all the articles and influencers are to be believed, it has many benefits, and fasting can practically make you a superwoman. But if you, as a woman, want to fast, there are a few things you need to keep in mind!

Intermittent fasting can work well for many people, but if you want to try it as a woman, it's wise to do it the right way.

If you're out of tune with your body, fasting can affect your female hormones and wreak havoc on your menstrual health, studies have shown.

But that shouldn't stop you. If you're willing to give it a try, just do it—after reading this article. Because this blog post will arm you with the facts you need to know about intermittent fasting, so you can try it with all the knowledge and confidence you need.

First things first – what is intermittent fasting?

Intermittent fasting is not eating for short or long periods of time. It's pretty simple. And that's one of the reasons it's so popular, because you don't have to follow complicated diets or recipes. You simply stop eating.

How long you don't eat depends on how you fast – 12, 16, 20 or even 24 hours.

Some people fast every day, others a few times a week.

Fasting is appealing to many people, not only because it's relatively simple, but also because of its long list of potential benefits. Weight loss is a natural consequence of eating less, but studies show that fasting can also help lower cholesterol, reduce sugar cravings, and improve blood pressure, sleep, and concentration. Some people even report increased endurance and athletic performance.

Other health benefits

A number of human and animal studies suggest that the benefits of intermittent fasting can be quite varied:

Less inflammation : Some studies show that intermittent fasting can reduce inflammation. Chronic inflammation can lead to weight gain and various health problems.

Improved psychological well-being : One study found that eight weeks of intermittent fasting reduced depression and binge eating while improving body image in adults with obesity.

Increased lifespan : Although not yet proven in humans, intermittent fasting has been shown to extend lifespan in rats and mice by 33-83%.

Maintaining muscle mass : Intermittent fasting appears to be more effective at maintaining muscle mass than permanent calorie restriction. Increased muscle mass helps you burn more calories, even at rest.

The health benefits of intermittent fasting for women need to be studied more extensively in well-designed human studies before any firm conclusions can be drawn, but the evidence is certainly compelling.

Intermittent fasting for women may help them lose weight and reduce their risk of heart disease and diabetes. However, more human studies are needed to confirm this.

Does intermittent fasting work for women?

That list of benefits above sounds appealing, but if you don't understand what you're doing, fasting can actually do the opposite of what you want!

This is how it works:

Whether you want children or not, your female body is designed to reproduce. If you go without food for extended periods, your body thinks it's starving. It goes into starvation mode. This mode is all about survival.

Your body continues to hold on to weight, in case you have to survive a famine, for example, and it sends more hunger signals to your brain.

In addition, your fertility also goes into decline, so that your body doesn't spend energy on 'less important' things like growing a baby.

If you're not currently trying to conceive, this might not seem like a problem, but reduced fertility stems from hormonal imbalances. And that, in turn, can lead to a whole host of health problems, which are very likely the opposite of what you're trying to achieve with fasting.

Possible negative effects of intermittent fasting

Fasting for long periods can affect the part of your brain that regulates your hormones. This can alter your estrogen production , which in turn affects your monthly cycle.

If this happens:

• do you feel tired, do you have no energy
• do you have a greater craving for sweets?
• are you arriving
• do you find it difficult to concentrate
• your skin and hair become dull
• changes your cycle and your fertility

Fasting can also disrupt the production of the stress hormone cortisol . When this happens, you may notice:

• that you feel more anxious
• less energy, brain fog
• that you can't sleep

And what about fasting and exercise?

Do you exercise regularly while fasting? There may be additional risks involved. Fasting already tells your body that you're not going to get enough nutrients. Add the stress of exercise to that, and the stress hormone cortisol can rise.

The result? Your body remains in constant survival mode , which can also cause your monthly cycle to change. You may even store more belly fat.

So instead of the weight loss and brain health you were probably hoping for, intermittent fasting can cause your period to stop, you to feel more anxious, and your athletic performance to decline – the opposite of what you're looking for.

The bottom line is that intermittent fasting can have many benefits, but there are also many side effects that you as a woman should be aware of.

Armed with knowledge and an awareness of your own body and cycle, fasting can still work for you. In the next part of this blog post, we'll give you a step-by-step guide to help you reap the benefits of fasting.

Fasting for women: how to do it

The big question is: are there still ways to get the benefits of intermittent fasting if you're a woman?

The answer is YES!

But you have to approach it smartly.

There are a few tips you can follow to ensure you minimize the risks while still experiencing the benefits that fasting has to offer.

1. Definitely not if you're menstruating. Your body is already working hard enough during these days, so take good care of your body and eat healthily.
2. Never fast multiple days in a row. Choose one or two separate days each week.
3. Fast for a maximum of 12 hours at a time. Fasting longer can disrupt your hormones.
4. Adjust your workout schedule. Don't exercise intensively on fasting days. Want to exercise completely according to your cycle? Read our blog: Period Power: Train according to your cycle.
5. On the days you eat, you do so according to your cycle. What does this mean? You can read it here .
6. The best time to fast is after your period. During this phase (the follicular phase), your metabolism slows down, making you feel less hungry. In the week before your period, your body needs more calories.

Always listen carefully to your body. If the shorter fasting period works well for you, consider extending it. But if you start to notice any symptoms of a hormonal imbalance, stop immediately!

Fasting according to your cycle

For women with a regular cycle:

When?	What?
Day 1-12	Your body is already hard at work when you get your period, so it's best to start fasting on day 2 or 3.
Day 12-14	Your estrogen production peaks, so limit your fasting to 13-15 hours.
Day 15-20	You can continue fasting during this phase, but listen to your body and do what is right for you
Day 21-28	Avoid fasting in the premenstrual phase of your cycle to ensure your hormones are not disrupted.

Let's recap. Stop fasting if…

• your periods become irregular or even stop altogether;
• you feel like a zombie, but you can't sleep;
• you're not feeling quite right: you have brain fog, feel grumpy and anxious;
• your hair and skin deteriorate;
• you arrive;
• you have or have had an eating disorder

Intermittent fasting affects men differently than women. So when you read about those magical results, it's important to realize there's no one-size-fits-all approach.

The best diet is one you can stick to long-term. Find what works for you, what suits your lifestyle, and stop immediately if you're trying to conceive, are pregnant, or notice any other unusual changes.

Frequently Asked Questions about Fasting

Can I drink while fasting?

Yes. Water, tea, and other calorie-free beverages are fine.

Isn't it unhealthy to skip breakfast?

No. The challenge is that most people who regularly skip breakfast often have unhealthy lifestyles. If you make sure you eat healthily the rest of the day after fasting, this habit is very healthy.

Can I take supplements while fasting?

Yes. But remember that some fat-soluble vitamins work better when taken with food.

Does fasting cause muscle loss?

Anything that causes you to lose weight can cause muscle loss. That's why it's important to lift weights and keep your protein intake high. A 2011 study showed that intermittent fasting causes less muscle loss than regular calorie restriction.

Does fasting slow down my metabolism?

No. Some studies show that short-term fasting actually boosts metabolism.

Looking for more diet and nutrition inspiration? Sign up for our newsletter and receive 12 free recipes tailored to specific phases of your cycle!

Want to learn more about fasting? Or do you have questions about your cycle? Contact one of our experts. We're happy to advise you! 💕