Is Intermittent Fasting Right for You? Exploring the Risks for Women
You might be wondering whether intermittent fasting is suitable for you. While it has gained popularity as a weight loss method, it may not be the best choice for everyone, particularly women. In this blog post, I explore four important considerations that highlight why intermittent fasting might not be the ideal way to eat for women.
#1 Hormonal Imbalances
Intermittent fasting can potentially impact hormonal balance. Extended periods of fasting can lead to elevated cortisol levels, causing stress on the body. This, in turn, can disrupt the delicate balance of sex hormones, such as oestrogen and progesterone, affecting the menstrual cycle. Sattar and Gill (2019) highlight that fasting may disrupt menstrual cycles, decrease fertility and increase the risk of osteoporosis in postmenopausal women who practice intermittent fasting.
#2 Nutrient Deficiencies
Another potential risk associated with intermittent fasting is the potential for nutrient deficiencies, especially for women with active lifestyles. Insufficient food intake throughout the day may lead to inadequate levels of essential vitamins and minerals needed for your body to function. Fatigue, weakness, and other health issues can arise as a result.
#3 Disordered Eating
Intermittent fasting can be triggering for individuals with a history of disordered eating. Many clients I’ve worked with have shared how intermittent fasting has created a negative relationship with food. Not being able to eat during specific times can lead to feelings of deprivation, hunger, and food obsession, ultimately leading to binge eating and weight regain. In fact, studies have shown that people who restrict their food intake are 12 times more likely to experience binge eating.
Intermittent fasting also encourages a focus on external cues, such as time of day, rather than listening to internal cues of hunger and fullness. This loss of connection with the body's natural signals also contributes to a disordered relationship with food.
#4 Unsustainability
Similar to many diets, intermittent fasting can be challenging to sustain in the long run. Any diet that relies heavily on such rigidity often result in guilt, shame, and self-blame when they inevitably fail. This cycle of dieting, weight loss, and weight regain can be detrimental to both physical and mental health.
Bottom Line: While some may advocate for intermittent fasting and claim that it works for them, it’s important to recognise that it is not a one-size-fits-all solution, especially for women. If you are considering intermittent fasting, it is essential to prioritise your mental health, overall well-being, and long-term health goals rather than solely focusing on temporary weight loss. A more balanced and individualised approach to eating and food is likely to be more effective and sustainable for long-term health goals.
Remember, it's essential to listen to your body and choose an eating pattern that supports your unique needs and promotes a healthy relationship with food. If you’d like to discuss how I can support you in this, please book a call here.