Is Intermittent Fasting Safe for Women?
by Amanda Jane Snyder
Intermittent fasting has been shown to have numerous health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, boosts in cognitive function, and delayed aging. Some popular approaches to intermittent fasting include the 16/8 method, where you fast for 16 hours and eat within an 8-hour window, and the 5:2 method, where you eat normally for 5 days and restrict calories to 500-600 for 2 days. This lifestyle is quickly becoming popular because of the many benefits, but is it safe for women?
I get a lot of questions on fasting for women. Although there are a lot of studies correlating major benefits to fasting, there hasn't been as much research on fasting for women. The reason there's not as much research on women is because researchers are worried about how it will potentially affect reproduction. If researchers are so worried... is it safe?
Is Intermittent Fasting Safe for Women?
Intermittent fasting can be beneficial for women, but it's important to approach it with caution and consult with a healthcare professional first. Again, we have lots of studies suggesting that intermittent fasting can improve weight loss, insulin sensitivity, and inflammation, but it may not be suitable for everyone. These studies are mostly conducted on rats and men. Women who are pregnant, breastfeeding, or have a history of disordered eating should avoid intermittent fasting. I also recommend avoiding long and restrictive fasts during menstruation. If you experience amenorhea (the loss of menstruation) while practicing fasting, it is probably a good idea to reevaluate and potentially stop fasting altogether. If you are a female athlete or even just a recreational athlete, fasting may not help with optimal performance. Especially for sporting events such as marathons, ultra marathons, triathlons or any extremely long and intense sport, fasting can be detrimental to your performance and therefore your health.
In this day and age as a health care professional I do have to proceed with caution when talking about something that can seem so restrictive. I don't recommend blindly following a diet that you found over the internet ever, without consulting your health care provider first. When done improperly it can definitely be dangerous. A lot of activists in the HAES and Body Positivity movements view fasting as restrictive, unhealthy, and disordered and ultimately starving yourself. When done properly, fasting does have many benefits but as with any dietary changes, it's important to talk to your doctor before starting.
Amanda Jane Snyder is a Certified Nutrition Coach, Certified Strength and Conditioning Specialist, Corrective Exercise Specialist, Certified Personal Trainer, and Mindset Coach living in Brooklyn, NY. She has been vegan since 2016. She specializes in Strength and Conditioning for Actors, Singers, and Dancers.
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