Is Intermittent Fasting Worth All of the Hype?
That’s a question that I get asked A LOT from clients, friends, family and really anyone who knows that I’m a Nutritionist :). I recognize that this is clearly a popular topic, so I figured I would share it in a post where I can hopefully answer some of your questions too.
The truth is, this is not really a yes or no answer.
Just as every person is different and has unique needs, this is the same for Intermittent Fasting (IF). This is especially true between men and women, and shockingly the majority of research around this topic has been from studies performed on men.
A quick science lesson in intermittent fasting:
Intermittent fasting can be practiced in various ways, but one of the most common ways is time-restricted eating, which limits your eating window to allow for your body to enter a fasted state.
Research shows that this form of fasting can result in reduced inflammation, weight loss and possibly improved cardiovascular health. It can also help your body move between two sources of fuel: glucose from carbs and stored fat that your body uses for energy when glucose is not around. Ultimately, this puts your body into ketosis, which is the process of turning fat into fuel when glucose is not available and is typically reached at 12 hours into the fast. This is also what happens when you follow the ketogentic diet, but instead of fasting, you greatly restrict your carbohydrate intake so that your body stays in ketosis.
All of that to say, this research also shows that the impact of intermittent fasting is very different for men and women:
While many men experience benefits from IF, such as weight loss and improved energy, for women, intermittent fasting can actually have the opposite affect and cause hormonal fluctuations that can result in mood swings, weight gain, hunger, fatigue and more.
“Women are much more vulnerable to hormonal imbalance than men, which is one of the reasons why women often don’t see the same results as men when it comes to intermittent fasting.””
Although the research is limited, the studies that have been done on women show that when compared to men, the women’s blood sugar control worsened and they ended up gaining weight (while of course the men were losing).
Additionally, when fasting, your body cortisol levels rise, putting your body into a state of stress, however women are more likely to have stress and cortisol problems, so the stress from IF can aggravate an already high-cortisol situation.
Some of the negative side effects that women may experience from practicing intermittent fasting, especially for longer stretches:
Elevation in cortisol (as mentioned above)
Fluctuations in blood sugar levels, which can lead to weight gain and mood swings
Change to thyroid hormones and slower metabolism
Decrease in estrogen production, which can lead to fat storage and increased appetite
If you are a woman and you want to incorporate intermittent fasting into your lifestyle, here a few good tips to follow to best support your body and hormones:
Aim for a 12 hours fast overnight (example:8-8) instead of a 16 or 18 hour fasts. The shorter the fast, the lower the ketone response. Ketosis again begins at the 12 hour fast mark, so that’s a good place to break your fast.
Make sure to include healthy carbohydrates when you eat. Carbohydrates fuel your thyroid hormones, so they’re necessary for balancing hormones. Think of clean carbs, like fruit, all veggies, brown rice, oats, beans, etc.
Recognize your baseline with stress. Since women tend to experience higher stress and cortisol levels than men, it’s important to not add to the stress that is caused from fasting during a time that is also stressful. Be mindful before you choose to fast.
Make sure to rest and get good sleep. In order to help reduce your cortisol levels that may increase during your fast, it’s so important to get a good night sleep where you are able to naturally lower your cortisol levels.
If you have any other questions, feel free to message me below!
This is a sample of what we’ll talk about in the women’s weight loss and wellness group:
HEALTHY HABITS for SUSTAINABLE WEIGHT LOSS
If you’re curious and want to know more, click below!
