Intermittent Fasting: Why women are doing it wrong
I started intermittent fasting (IF) way back in 2018 because it had compelling scientific evidence for autophagy, DNA repair, and the induction of antioxidant enzymes. These processes improve health and longevity by protecting cells and organs against damage, mutations, and reactive oxygen species, i.e. anti-cancer benefits. With cancer running in the family, I started on IF right away as a step toward preventative health-care.
Combined with a clean keto diet, my weight loss came naturally!
That spurred me to fast 3 – 4 days a week (sometimes up to 6 if I was on business trips) for 6 - 8 months. I felt great! I was mentally alert, had heaps of good energy and had no jetlag (which was a sign that my mitochondrial function improved dramatically)
But the weight stagnated and unlike my usual IF days, I felt hungry and craved food in the mornings. The weight loss stopped and instead, I felt like I had put on a little weight. I was completely baffled! Upon research, I realized that my body had become used to my IF routine.
What is Intermittent Fasting?
Intermittent fasting (IF) involves a period of not eating – only drinking unflavored water/black tea/black coffee. There are few types of IF but I can only write about my personal experience of fasting for up to 16 hours and eating within 8 hours. For example: if you had dinner at 8pm, you should not eat until 12pm the next day. This means that you are essentially skipping breakfast with your first meal being lunch. Alternatively you can have an early dinner at 5pm and fast until 9am the next day.
Intermittent fast to success!
1. If you have never done it before, ease into it slowly and extend it gradually to 16 hours. In my experience up to 14-15 hours are sufficient for weight loss. With more than 16 hours or longer, you will enjoy the additional benefits of boosting mitochondrial function and longevity
2. DO NOT pig out on heavy meals filled with sugar, refined carbs, processed foods and alcohol during the eating window! This will over-ride the benefits of IF
3. Manage your daily mental and emotional stress with meditation, moderate exercise, breathing exercises, reading, time out for yourself etc. Remember that IF adds oxidative stress - without managing stress levels, you can put on weight
4. Have at least 7 hours of good quality and uninterrupted sleep every day
5. DO NOT fast every day! This will mess up your hormonal balance. Limit fasting to 2-3 times a week , switch days or even timings.
6. Practice IF during the second week of your cycle i.e. close to ovulation where you usually have the most energy, feel sexy and sassy! Women who feel comfortable can also do it during their menstruation week. Obviously every woman is different so tune in to how you are feeling.
An exception: avoid IF on the third week!
Women who should not fast are those who have pre-existing symptoms/conditions like:
- Certain autoimmune disorders
- Eating disorders
- Pregnancy, lactating
- Highly stressful lifestyles
IF gives the best results for weight loss if we combine it with a clean keto diet free of inflammatory foods like gluten, sugar of all kinds, processed foods and alcohol and if our chronic stress levels are managed properly.
Happy Fasting!