Can You Have Your Morning Coffee While Intermittent Fasting
The number one question I see about Intermittent Fasting is this one: Am I breaking my fast if I start the day with a cup of coffee? The consensus seems to be that a cup of black coffee is totally fine.
But what if you need your coffee to start the day and you cant drink it without cream and/or sugar?
Intermittent Fasting purists will tell you that youve ruined your fast if you have a cup of coffee with cream and sugar. But heres what I think.
Change is hard. Big changes are really hard.
If you drink coffee and think you cant quit it, then go ahead and have your morning cup. Dont let that stop you from trying Intermittent Fasting.
If you find that youre not losing weight or if you feel that you get too hungry after drinking your morning cup of coffee, you may want to focus on switching to black coffee first and come back to Intermittent Fasting later.
Its always totally up to you.
How Insulin Resistance Affects Your Health
Some say that insulin resistance affects 1 out of 3 Americans. Thats a huge number! Insulin resistance means your cells are ignoring the signal the hormone insulin is trying to send out to metabolize glucose. As insulin resistance develops, your body needs to produce more insulin. Every time you eat, your body produces insulin. The more insulin insulin resistant you become the harder it gets for your body to process glucose as it should. You start craving food, you gain belly weight, you feel lethargic, moody, etc.
Top Intermittent Fasting Mistakes For Women Over 40
First of all, how is intermittent fasting for women over 40 any different than younger women? Women over 40 tend to have a slower metabolism, may have hormonal imbalances, and may find it more difficult to change their lifestyle. These top intermittent fasting mistakes address some of these differences that affect women over 40.
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It Can Increase Longevity
Recent studies have researched how fasting impacts lifespan.
One studyfollowed 2,000 people over the course of more than four years. Nearly 20% of those involved in the study had been fasting regularly for at least five years. The study found lower mortality rates/increased longevity rates for the routine fasters.
Medical health experts continue to research the connection between intermittent fasting and longevity, but initial studies show positive results.
Might Intermittent Fasting Help Womens Heart Health
Both review articles found evidence that intermittent fasting offers improvements related to heart health, an important area for midlife women since heart disease risk rises during this time.
The JAMA Network Open writers found several studies where adults on IF diets improved their low-density lipoprotein cholesterol, total cholesterol, triglycerides, blood sugar, fasting insulin, insulin resistance, and blood pressure.
Many of these benefits occurred in people who were overweight or obese.
Similarly, the Annual Review of Nutrition analysis documented decreases in blood pressure and insulin resistance in some, as well as LDL cholesterol and triglyceride levels.
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Cons Of Intermittent Fasting
Intermittent fasting is one way to regulate your calorie intake and work toward improving your metabolic health.
Though the eating pattern can certainly be part of a healthy diet, it will likely take some adjusting to in the beginning. Plus, simply put, intermittent fasting is not right for everyone.
Here are a few downsides you could encounter when first trying intermittent fasting.
How Can Women Gain Benefits Of Intermittent Fasting And Still Support Hormone Health
Simple. By breaking up the fast so that her body doesnt go into panic mode. Two ways for women to reap the benefits of intermittent fasting without the side effects of hormone imbalance include the 5:2 fasting method, and the 12, 14, or 16-hour fast.
Before you consider trying one of these versions of intermittent fasting, there are a few boxes that should be checked off first.
- Stress level is low
- Youre getting 7 to 9 hours of sleep at night
- Youre not afflicted by hot flashes and mood swings
- No other nutritional deficiencies
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Safety And Side Effects
Modified versions of intermittent fasting appear to be safe for most women.
That being said, a number of studies have reported some side effects including hunger, mood swings, lack of concentration, reduced energy, headaches and bad breath on fasting days .
There are also some stories online of women who report that their menstrual cycle stopped while following an intermittent fasting diet.
If you have a medical condition, you should consult with your doctor before trying intermittent fasting.
Medical consultation is particularly important for women who:
- Have a history of eating disorders.
- Have diabetes or regularly experience low blood sugar levels.
- Are underweight, malnourished or have nutritional deficiencies.
- Are pregnant, breastfeeding or trying to conceive.
- Have fertility problems or a history of amenorrhea .
At the end of the day, intermittent fasting appears to have a good safety profile. Yet, if you experience any problems such loss of your menstrual cycle stop immediately.
Summary
Intermittent fasting may cause hunger, low energy levels, headaches and bad breath. Women who are pregnant, trying to conceive or who have a history of eating disorders should seek medical advice prior to starting an intermittent fasting regimen.
Intermittent Fasting For Women Over 40
Research shows that around the age of 40, women begin to experience changes in their hormone production. And, since there is a correlation between intermittent fasting and hormone production, its only normal to wonder if there are any differences in the benefits of practicing intermittent fasting in your 40s.
Im now over 40 and can say that I continue to feel that there are benefits of IF and that I do not experience any physical differences between fasting in my 30s and now. If anything, I feel that it has helped me stay in a routine and stick to healthy eating habits.
I want to first note that you should first consult a licensed medical physician before you jump into intermittent fasting. IF isnt for everyone and therefore, its something to discuss with a professional.
The purpose of this post is to give you an overview of IF schedules, not to provide any professional/medical advice.
That said, when I was putting together this post and my Intermittent Fasting Guide for Women, I researched some 30+ clinical trials to see if there is anything that was specific to women in their 40s, 50s, and beyond.
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What Is Intermittent Fasting
Intermittent fasting can easily be incorporated as part of any lifestyle, even when you have kids! Fasting is where you refrain from eating for a time so Intermittent fasting is a pattern in which periods of fasting and eating are cycled.
There are many patterns, and most are followed by personal choice, and, for women, it can be tougher with the demands of a family. Common intermittent fasting methods include 12-16 hours daily or 24 hour periods once or twice a week.
I follow the 12-16 hour fasting period since Ive found that omitting to eat completely is tough. I usually stop eating around 8 pm and have my first real meal around noon the next day.
The only way I break my fast is with black or Bulletproof Coffee since its benefits are beneficial in a fasting state, and thats usually enjoyed around 9 am, after 12-hours of fasting.
Women Above 40 Usually Have A Slower Metabolism Than Those In Their 20s And 30s Plus They May Also Have Hormonal Issues
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There is a propensity for women in their 40s to gain weight, which can be regulated by lifestyle variables such as nutrition and exercise. The hormonal changes that occur during perimenopause are associated with an increase in the distribution of abdominal fat. Midlife obesity is linked to an increased risk of cardiovascular disease and diabetes. Many people, including celebrities, are opting for intermittent fasting to keep the waistline in check. It is mostly safe and is not known to have any major side effects on the body. However, women in their 40s need to keep some things in mind while following this pattern.Women above 40 usually have a slower metabolism than those in their 20s and 30s, plus they may also have hormonal issues. All these make it difficult to make a major change in diet at this age. Here is how they can tweak their fasting methods for safe results.
Eat enough protein
When following a diet, protein intake is critical for a variety of reasons. It is the cellular building block. Increased protein consumption aids in the replacement of fat cells with lean muscle. Protein also aids in keeping your hunger pangs satiated for extended periods of time. As a result, if you consume enough protein during your meal window, you may feel less hungry later in the day.
Fast for longer hours
Keep yourself hydrated
Implement a proper sleep schedule
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Intermittent Fasting For Women Over : A Simple Strategy For Weight Loss
Intermittent fasting offers many benefits for women over 40. It is especially powerful when combined with exercise. But itâs best to adapt your fasting times throughout your cycle, as the hormonal changes impact your bodyâs needs.
Turning forty is a milestone for many women. When you turn forty, you donât feel old, but you donât feel quite so young anymore either. Turning forty can come with some challenges that you didnât have to worry about in your younger years. A slowing metabolism, extra weight gain, and hormonal changes have you wondering who that woman in the mirror is. You donât feel like yourself anymore and you worry about how to navigate these changes. If that sounds like you, donât worry, youâre not alone.
The good news is, if youâre a woman over the age of forty, intermittent fasting is the perfect strategy to help you manage your weight and balance your hormones as you age. Itâs an incredible tool to help you keep your metabolism going strong.
Intermittent fasting will complement your exercise efforts and help balance your hormones, but youâll need a strategy for optimal results. In this article, weâll talk about two strategies you can use for fasting in your forties.
Intermittent Fasting Strategy For Exercise
The CDC recommends adults get 150 minutes of exercise per week. Thatâs only thirty minutes a day, five days a week of cardio and weight training. You know how important it is to get enough exercise. Youâve probably been going to spin class, practicing yoga, or going for a run for years now.
But you feel like you havenât gotten the results you were hoping for. You may feel as though it takes more and more exercise to keep the scale from moving up. The truth is weight maintenance in your forties is all about knowing the right strategy to use.
When you know how to use intermittent fasting to complement your exercise routine, youâll be able to burn fat even when it seems like your metabolism has slowed to a snailâs pace.
Thatâs why timing is everything. To tap into stored body fat for fuel, try exercising in a fasted state. This way your body can access your fat storage more easily than if you eat before exercising.
Youâll also optimize your hormones. Youâll boost growth hormone production, which helps you to build and maintain muscles .
Whether youâre planning to go for a walk, practice yoga, or lift weights, plan to do your exercise at the end of your fast. And for best results, break your fast with a nutritious balanced meal. Be sure to include plenty of protein and carbohydrates.
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How Does Intermittent Fasting Work
It might seem strange that simply altering when you eat can help you lose weight. Even so, our bodies respond to fasting in a way that benefits us. When your body enters fasting mode, this triggers your fat stores to be used as fuel, causing you to burn body fat for energy.
Of course, when youâre not fasting it doesnât mean you can go crazy with junk food. Stick with nutritious whole foods, unrefined carbohydrates, and lean proteins for the best results. Keep in mind that you can still enjoy calorie-free drinks like black coffee, tea, and water during fasting periods! You might even find yourself slowing down during meals and taking more pleasure in eating.
Other Benefits Of Intermittent Fasting For Women Over 40
Intermittent fasting can help control blood glucose in people with type 2 diabetes, a common problem for women over 40.
However, patterns that include fasting every other day, like the alternate-day fasting pattern, can have a negative impact. Studies indicate that fasting every other day might impair the action of the sugar-regulating hormone insulin in both the short term and long term.
If you have diabetes, its especially important to consult with a healthcare professional before starting the IF plan. I also recommend fasting for a maximum of 16 hours and to adjust any blood glucose medications according to your eating and fasting hours.
Intermittent fasting can also improve metabolic syndrome, reducing the risk of heart disease and diabetes. The metabolic syndrome refers to a group of symptoms that include high blood pressure, high blood sugar, excess abdominal fat, and abnormal blood fat levels. Finally, intermittent fasting can also reduce inflammation and boost brain health.
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How Does Intermittent Fasting Help You Lose Weight
Most people naturally eat fewer calories when they practice intermittent fasting and restricting calories is a proven method of weight loss.
However, some studies suggest that practicing intermittent fasting can boost production of the hormone norepinephrine, which boosts your metabolism, and reduce your insulin levels, which helps with fat burning.
I know anecdotally many women over 40, including myself, who swear that Intermittent Fasting is the only method by which they can lose weight.
Why 16/8 Intermittent Fasting Is Good For Intermittent Fasting Beginners
I follow the 16/8 Intermittent Fasting method because its the easiest method for me to follow and causes less disruption to family mealtimes. Its a great fasting for beginners at Intermittent Fasting because you are simply lengthening the period of time you fast naturally each day.
For example, I was already in the habit of not eating after dinner so I was typically fasting from 7ish until the next morning anyway.
I find that following a 16/8 Fasting plan is a much easier than 20/4 Fasting because I can get two meals during my eating period. Studies show that 20/4 intermittent fasting weight loss results tend to be a little faster but Im willing to trade slower results for a plan I can follow.
In the form of 16/8 Intermittent Fasting I follow, I eat my first meal at noon and then finish eating and drinking by 8 PM. I like this schedule because it allows me to have a late-ish dinner if I want or a glass of wine during Jeopardy with my husband.
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Is Intermittent Fasting Expensive
Intermittent fasting shouldn’t cost you anything more than your usual groceries.
You dont have to sign up,” says Dr Ruxton. “There are plenty of 16:8 plans online. The cost of the diet is your choice as you choose what to put in your shopping basket. You may spend less eating during fewer time periods each week.
Good luck if you give it a try – we hope it works for you.
First What Exactly Is Intermittent Fasting
Intermittent fasting is an eating pattern that includes regular, short term periods when you dont eat food. Unlike other diets, intermittent fasting has gained popularity by allowing you to eat whatever you want to eat, but just within a restricted time frame. It is often viewed as a lifestyle, rather than a diet. It is a simple, convenient way of eating that can help reduce body fat and allow for weight loss.
When a body is in a state of fasting, cellular repair transpires. With these relaxational periods that the body experiences there is a connection to increased endurance, decreased risk of cancer, diminished inflammation, and enhanced metabolism.
Sounds like a vacation for the body, right? Maybe, maybe not.
Like all diets, intermittent fasting affects everyone differently especially women. Womens bodies are more sensitive to fasting and dieting due to their hormones and reproductive systems, but well dive into the science in a minute.
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Might Go Against Your Intuition
Intermittent fasting requires discipline, restraint, and planning ahead.
For some people, using those tactics to keep your calorie intake within a designated time frame is no problem, but for others, it might feel unnatural at first. This may be especially true if youre used to relying on your intuition to decide when to eat.
Further, if you prefer not to follow a strict schedule, you might find intermittent fasting frustrating.
Whats more, if your schedule tends to vary from day to day because of work, family, or other obligations, keeping your calorie intake to a designated time frame could be challenging.
Increase The Effectiveness Of Intermittent Fasting
To say intermittent fasting is a popular weight-loss trend would likely be the understatement of the year.
Weight loss enthusiasts are flocking to this healthy eating plan thanks to its excellent weight loss results over short periods of time.
If you’re considering using time-restricted eating to help you lose weight fast, the following are a few hacks you should know to increase the effectiveness of your intermittent fasting diet.
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