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6 Amazing Benefits Why Most Women Should Start Intermittent Fasting Now!

6 benefits of intermittent fasting for women of all ages for improved physical and mental health.
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August 12, 2021
Summary

Intermittent Fasting has amazing benefits just for women. In addition to burning fat, intermittent fasting women have reduced risks of heart disease, breast cancer, depression and osteoporosis. Intermittent fasting has many anti-aging rewards.

Written by
Jill Lebofsky
15+yr Women's Wellness Expert, Holistic Menopause Support, Intermittent Fasting, Midlife, Essential Oil, Author, Speaker

In the late 80s, there was a movie called “Throw Momma From The Train.” Adopting an intermittent fasting lifestyle is like a woman finally getting tossed off a train – the dieting train, that is.

You know about the dieting train. It’s the one you jumped on eagerly as a teenager or young adult, and now years later, you STILL haven’t reached your destination.

There have been many starts and stops along your weight loss train ride. 

You may have even disembarked at a station or two along the way by losing your desired weight and keeping it off for a while.

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Each time you hop back on the dieting train, it gets harder to stick with it because you are less motivated.

Think back on all the dieting trains you’ve taken.

  • You’ve counted, weighed, measured, and journaled every bite of food.
  • You’ve spent hours shopping in markets and cooking strange, tasteless recipes.
  • You’ve deprived yourself of your favorite treats, again and again.

You are over it!

You need to try something new. NOW!


Enter intermittent fasting.


Intermittent fasting is nothing like all those past failed diets, and it works for women.

Once you begin intermittent fasting, you depart the dieting train for good.

The scale stops rising and falling. Your body tunes into its natural rhythm, becoming a fat-burning machine, and pounds are shed once and for all.

Intermittent fasting is not another diet. It is a way of life that has powerful and unique benefits for women.

What exactly IS intermittent fasting?

Intermittent fasting means following an eating schedule that consists of times during the day when you don’t eat and times that are open for eating anything (although healthier choices will accelerate results).

Many women find using a fasting app is very helpful to keep track of fasting and feasting times, monitor progress and keep motivated.

Best Methods Of Intermittent Fasting For Women


There are different methods of intermittent fasting.

The best choices for women beginning intermittent fasting include:

  1. The 16/8 method
Fast for 16 hours every day and then eat within an 8-hour window.
Women should start at 12-14 hours and gradually build up to 16 hours.
Journal how you feel and tweak your fasting times accordingly.
  1. The 5:2 diet  
Five days a week you make no changes to your diet, and 2 days a week you mostly fast, consuming around 500 nutrient-dense calories.
Avoid high-intensity exercise on fasting days.

  1. The alternate-day fasting method
Every other day you fast, consuming around 500 calories.
The other days you eat as you usually would, making healthy food choices.

  1. The Crescendo Method
Fasting on non-consecutive days for 12-16 hours, two to three times a week.
If you’re currently experiencing any physical problems, consider starting with this method.


The most important thing a woman can do when following any method of intermittent fasting is learn to LISTEN TO HER BODY!


Let your body be your guide. Don’t ignore distress signs. Simply embrace and build on the positive gains.


Elizabeth C.., member of a 60K group of intermittent fasting women, has been intermittent fasting since March of 2021.

Five months into her intermittent fasting journey she posted, “The girl on the left was always smiling, but was never truly happy with herself, whereas the girl on the right has a new found love and appreciation for life, so her smile exudes genuine happiness.

I'm still amazed at what 5 months of consistent IF/low carb has done for me. As it is with everything else in life, there are always going to be hurdles along the way, but it's what you choose to do after that hurdle that will make the difference between reaching your goal or remaining stagnant.

I'm so happy that I discovered this lifestyle and I'm thankful to you guys for motivating me to keep pushing through each and everyday.”

Men and women lose weight differently.

Tracking your period, knowing your fertility cycle, and understanding how menopause affects your intermittent fasting results are vital for a woman’s success.

The Fastana intermittent fasting app is the only app exclusively for women.

It tracks daily progress while accounting for the unique needs of the female body. Download the app here and check out all the female-friendly features.

It's the best way to start your intermittent fasting journey and stick with it:

You need to figure out which method of intermittent fasting your body prefers and the best fit for your lifestyle.

6 unique benefits of intermittent fasting for women

Women are very busy and often multi-task. Many women also love a great bargain, like a two-for-one deal.


Intermittent fasting checks both these boxes.

Intermittent fasting doesn’t have just one amazing benefit – fat-burning – but also offers an array of powerful outcomes you’ll receive when you fast.

Intermittent fasting increases insulin sensitivity (this is helpful for women with pre-diabetes or Type 2 diabetes), decreases inflammation, improves brain health, and more (1).

In addition to these general benefits, intermittent fasting has specific perks for a woman’s physical and mental wellness.

Anti-Aging

  • As women age, the human growth hormone (HgH), aka “the fountain of youth,” slows down production.
  • Intermittent fasting triggers the release of HgH (2).
  • Skin appearance becomes more youthful and energy increases.

Reduces risk of breast cancer


  • In 2020, there were 2.3 million women diagnosed with breast cancer and 685,000 deaths globally (3).
  • Obesity in post-menopausal women raises their risk of breast cancer (4).
  • Studies have shown intermittent fasting reduces breast cancer tumor growth in post-menopausal women (4).
  • There is decreased chance for early-stage breast cancer reoccurrence when intermittent fasting consistently for at least 13 hours (5).

Improves mental health

  • Women of all ages are under stress, and many suffer from mental health issues that can adversely affect daily living.
  • Fasting reduces symptoms of anxiety and depression (6).

Boosts heart health


  • Heart disease is the # 1 killer of women (7).
  • Intermittent fasting reduces the risk of cardiovascular disease (8)

Lowers chances of osteoporosis


  • As women age risk of osteoporosis (brittle bones) increases
  • Research shows fasting may slow the progression of osteoporosis (6)


Reignites self-worth and sense of control

  • The biggest obstacle to permanent weight loss is how a woman feels about herself.
  • Feeling poorly negatively affects motivation and commitment, making one more susceptible to temptations.
  • Studies on healthy women who did intermittent fasting had an increased sense of achievement, reward, pride, and control (9).
  • Finding a supportive online community of intermittent fasting women can possibly become the difference between another failed diet and permanent weight-loss success.

These are just some of the incredible bonuses that occur when you do intermittent fasting but it is not always easy doing it alone.

Studies show that those who have the right tools and get online group support are most successful with weight loss efforts (10)

The Fastana intermittent fasting app for women makes it easy to track your progress and reap these benefits to help you live a healthy, long life.

Download the app now and jump off the dieting train! Not only do you get awesome features that support a woman’s weight loss journey, you also gain immediate access to a private support group of 60,000+ women. You can ask questions, get inspiration, share your journey and make new friends.

Should all women do intermittent fasting?

Is it safe for all women to jump right into intermittent fasting?

ABSOLUTELY NOT!

If any of the statements below describes you, consult your physician and slowly attempt intermittent fasting under medical supervision if appropriate.

  • Are pregnant or breastfeeding
  • Are underweight
  • Have a history of disordered eating
  • Are under a great deal of chronic stress
  • Have fertility or menstrual issues

If you don’t fall into one of the following categories, you should consider trying intermittent fasting immediately for its powerful benefits.


The bottom line


Intermittent fasting can be a woman’s new best friend. When done safely and with the proper knowledge, tools, and support, women can lose weight once and for all.

In addition to the general benefits of fasting, women are rewarded with female-friendly, non-scale victories such as improved mental health, decreased risk of female cancers, youthful skin appearance, and a greater sense of control and self-worth.


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References:


  1. Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev. 2017;39:46-58. doi:10.1016/j.arr.2016.10.005
  2. Ho KY, Veldhuis JD, Johnson ML, et al. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. J Clin Invest. 1988;81(4):968-975. doi:10.1172/JCI113450
  3. Breast cancer. World Health Organization. 2021. https://www.who.int/news-room/fact-sheets/detail/breast-cancer#:~:text=Scope%20of%20the%20problem,the%20world's%20most%20prevalent%20cancer.
  4. Das, M., Ellies, L.G., Kumar, D. et al. Time-restricted feeding normalizes hyperinsulinemia to inhibit breast cancer in obese postmenopausal mouse models. Nat Commun 12, 565 (2021). https://doi.org/10.1038/s41467-020-20743-7
  5. Marinac CR, Nelson SH, Breen CI, et al. Prolonged Nightly Fasting and Breast Cancer Prognosis. JAMA Oncol. 2016;2(8):1049-1055. doi:10.1001/jamaoncol.2016.0164
  6. Nair PM, Khawale PG. Role of therapeutic fasting in women's health: An overview. J Midlife Health. 2016;7(2):61-64. doi:10.4103/0976-7800.185325
  7. Lower Your Risk for the Number 1 Killer of Women. Centers For Disease Control And Prevention.https://www.cdc.gov/healthequity/features/heartdisease/index.html#:~:text=Heart%20disease%20is%20the%20leading,in%20every%205%20female%20deaths.&text=Among%20American%20Indian%20and%20Alaska,number%20of%20deaths%20each%20year.
  8. Dong TA, Sandesara PB, Dhindsa DS, et al. Intermittent Fasting: A Heart Healthy Dietary Pattern?. Am J Med. 2020;133(8):901-907. doi:10.1016/j.amjmed.2020.03.030
  9. Watkins E, Serpell L. The Psychological Effects of Short-Term Fasting in Healthy Women. Front Nutr. 2016;3:27. Published 2016 Aug 22. doi:10.3389/fnut.2016.00027
  10. Reading JM, Buhr KJ, Stuckey HL. Social Experiences of Adults Using Online Support Forums to Lose Weight: A Qualitative Content Analysis. Health Educ Behav. 2019;46(2_suppl):129-133. doi:10.1177/1090198119859403

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