How To Intermittent Fast
The key to intermittent fasting is to ease into it. To start, consider your schedule – what does your daily and weekly schedule look like? Decide when the best window to eat will be for you and your family. A common fasting window is between 7 PM and 11 AM the next morning. With this, you are fasting the majority of the time in your sleep, and can still eat dinner with your family.When youre not fasting dont go crazy with extra portions or poor food choices. Stick with nutritious whole foods for the best results. You cant expect to lose weight if you find yourself overeating during the eating periods. Tips: Intermittent fasting can seem challenging at first, but dont be discouraged. Work your way up to a full 16:8 fasting period, or try again if it didnt work the first time. Here are a couple of tips that can help set you up for success:
We Simply Trick The Body To Dip Into The Rainy Day Fund
Once you understand that and start the process, you will see the pounds drop off, and you will get a new appreciation for food. It will no longer control you!
Intermittent fasting has many other health benefits. Not only can you lose weight and keep it off, but you can become healthier and feel younger than you have in a long time. Many women have found Intermittent Fasting to be a good natural remedy for menopause symptoms.
That is huge for middle-aged women, especially those who are seeking alternative therapy for menopause relief. I can say that theEat Stop Eatway of life has brought back vitality, youthfulness, and energy to my aging body.
Intermittent Fasting For Weight Loss
Want a simple hack to help you meet the challenge of peri menopausal weight gain? And at the same time, perhaps get a mental and physical boost? Time to look into intermittent fasting .
Youve most likely heard of IF. Its a much talked about topic in the world of weight loss and obesity. Research suggests that IF can be beneficial not only for weight loss but for overall health and longevity.
IF basically means alternating periods of fasting with periods of eating.
In this blog, Im going to unpick the benefits of IF and discuss how to do it safely and simply.
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/6the Study Has Focused On The Warrior Diet
“The researchers, led by Krista Varady, UIC professor of nutrition, followed a group of pre- and post-menopausal obese women for a period of eight weeks on the warrior diet method of intermittent fasting,” an official statement from the UIC has said.
Warrior diet is a type of intermittent fasting in which a time-restricted feeding window of four hours per day, during which dieters can eat without counting calories before resuming a water fast until the next day.
Myth #2 I Just Need To Cut Out Carbs And Ill Start To Slim Down
Okay, so now you might be thinking.
If I cant out-exercise the weight gain then it must be the carbs. Carbs are the devil, right? So if I just cut out pasta, bread, and bagels Im surely guaranteed to shed any extra weight.
Despite all the paleo and keto experts telling us that ditching carbs is the magic solution to all weight gain problems for women over 40 avoiding carbs is largely a waste of time!
In fact, many women report gaining weight after trying these diets.
This is because mid-life weight gain has VERY LITTLE to do with exercise or diet but A LOT to do with BAD bacteria overgrowth in the gut.
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Myth #3 If I Lose Enough Weight My Belly Will Go Down
No matter how much weight some women manage to lose, their belly doesnt seem to budge.
Heres something 90% of women dont know:
Having a bulging belly does NOT necessarily mean youre overweight.
Studies suggest that a distended belly points to bad gut bacteria.
The overgrowth of unhealthy bacteria causes a buildup of gas in the small intestine which can lead to uncomfortable bloating.
As our bellies balloon out, it gives the illusion were carrying more weight around the middle than we actually are.
This is why diets and exercise don’t help after 40! Because women are not addressing the ROOT CAUSE of the problem Poor gut health.
Thats why theyll notice the scale slowly going in the right direction
And their face, legs, and arms getting trimmer
But their belly looks like they could be 6 months pregnant.
How To Get Started
Getting started is simple.
In fact, chances are youve already done many intermittent fasts before. Many people instinctively eat this way, skipping morning or evening meals.
The easiest way to get started is to choose one of the intermittent fasting methods above and give it a go.
However, you dont need to necessarily follow a structured plan.
An alternative is to fast whenever it suits you. Skipping meals from time to time when you dont feel hungry or dont have time to cook can work for some people.
At the end of the day, it doesnt matter which type of fast you choose. The most important thing is to find a method that works best for you and your lifestyle.
The easy way to get started is to choose one of the methods above and give it a go. Stop immediately if you experience any adverse effects.
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Overcoming Temptations And Triggers While Fasting
At Noom Weight, we focus on more than just what you eat.
After all, weight loss is about so much more than calories in versus calories out.
Youll explore your habits and triggers around eatingwhich can also undermine any gains made by intermittent fasting.
While our Daily Lessons are brief , theyre impactful.
Take stress eating.
Fasting, by its nature, causes increased levels of the stress hormone cortisol, which can make you feel stressed and crave high-calorie comfort foods.
Noom has lessons to help you overcome stress eating and find alternatives to food when youre tempted to break your fast.
Youll recognize when youre reaching for those potato chips because youre feeling stressed or bored.
And well teach you alternative strategies to incorporate during fasting, like meditation, journaling, or taking a walk.
Plus, you can opt to connect with a 1:1 coach for support.
Trained in key nutrition, wellness and psychology concepts, our coaches can help you tailor the Noom Weight program to whatever plan youre following.
Noom Weight coaches are open and supportive when it comes to intermittent fasting and how it works for you, whether its your first time fasting or youre a seasoned pro.
And if you hit a weight loss plateauwhich is common even for intermittent fastersyour coach has your back.
They might suggest tweaks, like incorporating more green and yellow foods during non-fasting periods.
Precautions When Using If In Menopause
While IF has many positive attributes for certain people, it also carries some risks you should consider:
1. Nutrient Deficiencies
People of any age should be aware that any diet, including IF, may increase your risk for nutrient deficiencies. This potential problem can be especially problematic in menopausal women who require an increase in key nutrients like vitamin D to keep their bones strong.
2. Re-bound Binging
Another common complication is that people binge or eat unhealthy during the time they can eat, which can lead to unhealthy eating habits and blood sugar problems. Getting plenty of calories is important, but you’ll want to be sure you are getting the right calories.
3. Blood Sugar Problems
If you have a metabolic condition like type 2 diabetes, intermittent fasting may not be safe because it can interfere with blood sugar control and increase your risk for hypoglycemia. Before trying any diet, it’s essential to consult your doctor.
Certain medications are best when taken with some food in your stomach. And because some medications can affect your blood glucose levels, talk to your doctor first before trying intermittent fasting.
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Intermittent Fasting Tips For Women
Work your way up to the Intermittent Fasting method preferred by most coaches and practitioners of The Galveston Diet, which is 16:8. That means a 16-hour fasting window of zero caloric intake and an 8-hour window for eating.
Depending on your schedule and blood sugar needs, you might opt for a variation on the hours from anywhere between 15:9 to 20:4. To truly be considered Intermittent Fasting, you must go for at least 15 hours without caloric input. Each hour less than that diminishes the health benefits and is more akin to the typical break with sleeping.
- Dont worry about being perfect make it a practice, and know it gets easier over time.
- The fasting state is best supported by good hydration, so focus on increasing your water intake.
- Be mindful not to introduce sneaky liquid calories as one often does when making additions to coffee or tea, such as milk, cream, or sweeteners.
- For alternatives to water, stick to zero-calorie drinks like black coffee, herbal tea, or spiked water infusions using a splash of citrus fruits like lemon or pulverizing herbs-like mint for flavor and a boost of antioxidants.
- It is also important to realize that zero-calorie sweeteners can still trigger an insulin response and are disruptive to the fasting state and the gut and endocrine system. Dont derail yourself for the quick-hit high of dopamine they provide.
- Ease into breaking your fast by choosing nutritious options.
Intermittent Fasting Menopause: Weight Gain And Those Extra 15 Pounds
Remember the Freshmen 10? Now meet the dreaded Menopause 15 â the typical 12-15 pounds many women gain when they hit midlife and menopause.
Weâve heard a lot about âintermittent fastingâ â a regimen of eating and fasting within time limits â and because menopause weight gain is a thing, we wanted to know if intermittent fasting is good for us, and effective. Hereâs what we learned about intermittent fasting and menopauseâ¦
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Can Intermittent Fasting Help Deal With Menopause Symptoms
Yes, intermittent fasting addresses many symptoms of menopause and can bring positive changes. Intermittent fasting for women over 50 is believed to bring various health benefits.
To know what intermittent fasting is and how it works, read A Complete Guide To Intermittent Fasting + Daily Plan & Schedule.
Here is a list of menopause symptoms and how intermittent fasting helps.
What Are The Symptoms Of Perimenopause And Menopause
During perimenopause, your body starts to produce less of the hormones estrogen, progesterone, and testosterone. It also starts producing higher levels of the reproductive hormones FSH and LH. These hormonal changes can cause:
- Smaller, more tender breasts
Once you are fully in menopause, most of these symptoms have decreased, and some have disappeared completely. This is because your hormones are in steady decline, or have stabilized.
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What Causes Menopause Weight Gain
Weight gain in women over 40 is extremely common, though the exact cause and effect is still under debate. Lower estrogen levels may mean a lower metabolic rate, which can result in weight gain even when our diet hasnât changed. We may be less able to utilize starches and sugars due to increased insulin resistance. Or itâs those two enzymes that store and synthesize fat, which are more active in postmenopausal women contributing to menopause weight gain. Or itâs the loss of muscle mass causing us to burn fewer calories, even at rest. Frustratingly, many women deal with an increase in ghrelin, the hunger hormone, and/or a decrease in leptin, the hormone that alerts us when we’re sated.
So one of the first things to realize it that weight gain in this time of life is not “failure” or lack of will power. Hormones exercise a much greater power over our emotions and actions than we give them credit for, and fluctuations in estrogen, followed by a decline in estrogen levels can make weight management a whole lot harder. Beating yourself up over it not only isn’t accurate, it also doesn’t burn calories, so please don’t.
Intermittent Fasting Supports A Healthy Menopause
FACT : During the first two years of menopause, women can gain 8 to 12 pounds due to changes in their bodies.
FICTION : There is nothing you can do about it.
Menopause induces a lot of changes for the woman’s life, including weight gain. Intermittent fasting is one of the solution that can help supporting a healthy menopause.
Unless one has entered menopause due to illness, surgery, or medicine, this life phase is a natural process of aging.
The early stage of hormonal changes experienced by midlife women, such as depleting estrogen and progesterone levels, is called perimenopause. Women who are typically in their mid-40s, but even in their 30s, will notice changes to their menstrual cycle alongside unwanted physical and emotional changes like hot flushes, decreased libido, mood issues, and yes, stubborn weight gain.
Full menopause occurs when a woman hasnât had a period for 12 CONSECUTIVE months, which typically occurs by her mid-50s.
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Menopause And Intermittent Fasting
When beginning your journey with intermittent fasting , I challenge you to fail.
Yes you read that correctly.
I would be lying if I told you it is a quick and easy lifestyle change. I would also be lying if I did not tell you the health benefits associated with IF drastically outweigh the hardship that initially comes when beginning IF.
Resiliency, defined as the capacity to recover quickly from difficulties, is key to adapting any major change in lifestyle in this case, your diet. As we enter menopause, our bodies naturally have a increase in time to recovery.
I dont know about you but I would argue eating is a pretty common activity I, and essentially everyone else, eat multiple times each and every day. For this reason, when adapting IF, dont be too hard on yourself ease into it and find what window works best for you and your own life. If you find that one day, or a couple of days, go by and you either forgot or chose not to fast, dont let that discourage you. Continue to be resilient throughout this transition and you will eventually see that the hardships that initially accompany IF dont seem like hardships anymore.
Many women are most hesitant about adapting fasting to their daily routine we were all taught that breakfast is the most important meal of the day but science is proving that to be a false assumption.
Below is a list of a few of the benefits that fasting has to offer, especially when used long term.
How Does Intermittent Fasting Help Regulate Blood Sugar
Lets first talk about a period of fasting you already do nightly that shares many of the same benefits. A normal nights sleep by default creates a fasting period that allows the body to regulate metabolism and blood sugar levels. Adequate sleep is essential for overall health and wellness. While we sleep, our hormones perform an elaborate concerto, with the levels of various hormones increasing and decreasing throughout the night to help restore and repair our body. This hormonal rhythm helps support metabolism and reduces insulin to low levels, which is necessary for healthy maintenance and control of blood glucose. Unfortunately, many of us do not get the recommended 7 to 9 hours of sleep per night, which can interfere with this finely tuned hormonal symphony. Introducing intermittent fasting into ones lifestyle can introduce some of the fasting benefits associated with sleep in regulating blood glucose, especially if getting more sleep proves to be a challenge. Which is often the case for menopausal women, who experience poor or disrupted sleep.
Keep learning with Temper!
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Before You Begin Intermittent Fasting
Before you start intermittent fasting, you need to determine if the plan is suitable and safe for you.
If you are diabetic on medication designed to lower your blood sugar, the medicines need to be adjusted to match your eating schedule. As a doctor in clinical nutrition, I would recommend avoiding whole-day fasting plans and talking to your medical doctor to adjust your medication to match your eating and fasting times.
In addition, speak to your health care provider if you are taking medications that must be taken with food.
Finally, the plan might not be suitable for you if:
- You regularly experience low blood sugar
- You are underweight
Intermittent Fasting For Weight Loss During Menopause In A Nutshell
Is intermittent fasting for weight loss any different during menopause? Well, the basic principles remain unchanged but there are some additional considerations specifically geared towards menopausal women .
Basic Intermittent Fasting for Weight Loss Principles
The most important rule of intermittent fasting for weight loss success at any age is to fast long enough to achieve ketosis. When you fast long enough to kick your body into fat-burning mode, you benefit in many ways:
- More stable mood
You will feel it when it happens, but it may take a while the first time. Thats why I often recommend you start with a 7-day keto cycle or a modified fast to help facilitate the process. If you have a ketone monitor, you will notice that this change usually happens around 1-1.5 mmol/L and happens after about 18 hours of fasting.
Learn more in my Intermittent Fasting 101 Workshop.
Intermittent Fasting for Weight Loss During Menopause
During menopause, exercise is the piece of the puzzle that may be different from before menopause. The difference is twofold. It involves a greater focus on increasing your muscle mass while limiting the effect of exercise on your sex hormones.
Increasing Muscle Mass
My two favorite ways to increase muscle mass are weight lifting and bodyweight exercise. As you create your weight loss program, make sure you include one of those or both in your routine at least 5 times a week.
Exercise and Your Sex Hormones
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