For women, intermittent fasting offers several health advantages. And because there are several intermittent fasting schedules, we are on a quest to help women figure out the best one for themselves.
We want to start out by saying that if you choose to follow an intermittent fasting plan, you should first speak with a qualified medical professional. Since IF isn’t suitable for everyone, it should be discussed with a specialist.
Having said that, we’re going to assume that you’re here because you’ve been experimenting with the concept of IF or are looking for means to do so more consistently and integrate it into your daily activities.
We are going to discuss some of the most common intermittent fasting schedules and then discuss additional schedules that might work better for women:
- 16/8: The 16/8 approach is a 16-hour fast followed by a daily 8-hour interval for eating. For instance, one may take their first meal at midday and their last meal at 8 o’clock.
- 5:2: The 5:2 technique calls for eating regularly five days a week and then capping calories at 500–600 on the other two.
- Eat-Stop-Eat: This requires fasting once or twice every week for a full 24-hour period. A person could fast, starting at supper one day and continuing until dinner the following day.
- Alternate-Day Fasting: This involves alternate days of fasting and regular eating.
- OMAD: OMAD or One Meal A Day refers to just eating one substantial meal each day, usually within a 1-2 hour window.
Now on to a More Diverse Schedule
Simple Fast
This recommended intermittent fasting for women is for anyone who is new to intermittent fasting. If you struggle with hypoglycemia, a simple fast is a great option. It’s an excellent strategy for lowering impulsive, binge, and late-night eating.
You must fast for at least 12 hours. This period includes your slumber at night. In simple terms, you stop eating after dinner and don’t eat again until breakfast, which is 12 hours later.
Brunch Fast
You can prolong your fasting period to a brunch fast if the Simple Fast is going well for you. This fast includes a 14-hour period during which breakfast is more like a late breakfast or brunch.
Crescendo Fasting
When you become accustomed to intermittent fasting, consider upgrading to crescendo fasting. It is easier on female bodies while contributing to reduced inflammation, fat burning, and increased energy.
Crescendo fasting is similar to the alternate-day IF strategy. Just two to three days a week, not consecutively, do your IF. You can consume regular food on non-IF days.
For instance, IF on Tuesday and Friday or Monday, Thursday, and Saturday. During your fasting days, try to fast for 16 hours and consume your meals within an 8-hour window while adhering to the 16:8 guideline.
Intermittent Eating
Women’s eating window is as crucial, if not more, as men’s. While many of the health benefits of intermittent fasting might result from the intervals of not eating, IF does not aim to reduce calories. Women who fast intermittently on a typical carb-based diet run the risk of developing hormonal abnormalities.
It is best to eat nutrient-dense meals when you are feasting (during the eating window). Your hormones will be in balance, inflammation will be reduced, your immune system will be strengthened, and your cellular growth and the creation of lean tissue will be supported. On the other hand, your mental well-being will improve by consuming healthy animal fats and proteins.
Consume nutrient-rich, anti-inflammatory foods like healthy fats, grass-fed beef, wild-caught fish, pasture-raised eggs, and wild game. The effects of intermittent fasting for women might differ from person to person.
Paying attention to your menstrual cycle is crucial for women. It could be ideal for you to stop fasting throughout your ovulatory phase (days 12 to 16) and the week leading up to your menstruation (days 22 to 28). You can support the rise in estrogen and progesterone that is occurring in your body by eating during these periods.
In Conclusion…
All you need to do is be consistent and check in with your body and how you feel. Don’t force your body to adapt to changes it cant endure, and you’ll be fine.
