Intermittent Fasting

Understanding Intermittent Fasting (IF)

What is intermittent fasting?

• Intermittent fasting reduces the eating timeframe by skipping breakfast and eating later in the day.

Different Methods of IF

• Methods like the 16/8 (fasting for 16 hours, eating during an 8-hour window), 5:2 (generally eating for 5 days, restricting calories for 2 days), and Eat-Stop-Eat (24-hour fasts once or twice a week).

Benefits of IF

• Intermittent fasting improves cognitive function, reduces the risk of cardiovascular disease, and controls diabetes. Eating within a smaller time window and skipping dinner instead of breakfast can be more effective in improving cardio-metabolic outcomes.

Is IF suitable for everybody?

It's important to note that intermittent fasting may not be appropriate for everyone, especially women, as it can cause hormonal imbalances and stress, which could eventually result in weight gain.

Navigating Female Health and Intermittent Fasting

How does IF affect menstruation?

• Intermittent fasting might impact menstrual cycles in some women. Extreme fasting or significant calorie restriction can disrupt hormonal balance and potentially lead to irregular periods and or weight gain! Due to a rise in cortisol levels.

Fertility and IF

• Extreme fasting or very-low-calorie diets impact fertility. If you're planning to conceive, it's wise to consult a healthcare provider or registered dietitian for guidance.

Managing PMS Symptoms

• For some, fasting might exacerbate PMS symptoms due to stress on the body. Focus on balanced meals, managing stress, and staying hydrated to ease PMS discomfort.

Breastfeeding Considerations

• Breastfeeding mothers should prioritise their nutritional needs and their babies. Intermittent fasting might not be appropriate during this time, as it could affect milk supply and nutrient intake.

Practical Tips and Safety Guidelines

Balancing Fasting and Breakfast

• Intermittent fasting doesn't mean skipping breakfast. Breakfast is still a substantial meal that should include fibre, protein, and healthy fats to keep your body functioning optimally. You can have your dinner early and breakfast within 90 minutes of waking up.

Hydration During Fasting

• Yes, staying hydrated is crucial. You can drink water, herbal tea, or black coffee during fasting.

Exercise and Fasting

• Yes, light to moderate exercise is generally acceptable during fasting hours. However, intense workouts might be better suited for your eating window.

Preserving Muscle Mass

• When done right, intermittent fasting is unlikely to cause muscle loss. Ensure you consume enough protein during your eating window to support muscle maintenance.

Breaking the Fast

• Break your fast with a balanced meal containing lean protein, whole grains, healthy fats, and vegetables to provide sustained energy.

Medical Conditions and Safety

• Individuals with medical conditions should consult their healthcare provider before intermittent fasting to ensure safety and suitability.

Menstrual Health Conditions

• If you have conditions like polycystic ovary syndrome (PCOS) or endometriosis, consult a healthcare professional or a registered dietitian before starting intermittent fasting.
• The topic of female health is intricate and varies from person to person. Although intermittent fasting may benefit certain women, it's essential to prioritise your own needs and overall health. It's highly recommended to seek personalised advice from a healthcare provider or registered dietitian, particularly if you are experiencing specific menstrual or reproductive health issues.

Remember, intermittent fasting is not one-size-fits-all. Listen to your body, and if you have any concerns or specific health goals, it's wise to consult a healthcare professional or registered dietitian for personalised guidance.