Title : The secret of intermittent fasting for women
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The secret of intermittent fasting for women
By Dr. Amy Shah, MD
is likely that if you are health and knowledgeable fitness, you have heard of intermittent [19459015fasting] and its benefits fat loss and overall health.
But did you know that if you are a woman, fasting could lead to hormonal imbalance and could lead to problems fertility? Here, we will discuss the best ways for women to enjoy the positive aspects of intermittent fasting, without risking their health.
Why fasting?
rapid flashing is a quick brief where, for 12-16 hours or more, do not eat anything except water (some exceptions apply). And while it may sound very difficult to achieve, you may already be fasting without knowing if dinner is eaten, say, at 7 pm and break fast in the morning between 7-10 am - and if you only have water and black coffee or tea between.
For others of us who have been trained to eat six times a day to "keep our metabolism," It can be an arduous task and seemingly contradictory to go hours over 12 in water alone . But science really behind this ancient practice
Medical studies have shown that intermittent fasting :.
- Improved cognition, memory and clear thinking ( 1 )
- makes us less insulin resistant , deferring fat and related diseases insulin by reducing circulating levels of IGF-1 and increased sensitivity insulin without lowering the resting metabolic rate ( 2 )
- can improve immunity lower risk of diabetes, and improve heart health (3)
- Increases factor production of brain-derived neurotrophic growth - a protein that promotes the growth of neurons and protection - that makes us more resistant to neurological stress and therefore staving of neurodegenerative diseases ( 4 )
My fast initial experience
knowledge of potential health benefits intermittent fasting for the woman, who was eager to give it a try. Unfortunately, I failed miserably in my first attempt. Say you did not experience an increase in energy and alertness.
The first day under-ate and could not sleep because of hunger. The next, tired and cranky day, I ate too much with the accuracy of a dead animal hunger. It was then that he began my hunger and roller hormone mountain. And after a week of this, I had to quit.
As a doctor I wondered if other women had experienced something similar. And when I searched the internet, I discovered that, through bulletin boards, blogs and online communities, women complain of intermittent fasting and its effect on your hormones. In fact, there was no scientific literature that supports all our experiences.
Fasting and hormone connection
in short, intermittent fasting can cause a hormonal imbalance in women if not done properly. ( 5 ) Women are extremely sensitive to hunger signals , and if the body senses that starves, production of hormones will rise of hunger and leptin ghrelin .
So when women experience insatiable hunger after a poor diet, which are actually experiencing increased production of these hormones. It is the way the female body protection a potential fetus - even when a woman is not pregnant.
Of course, however, many women ignore these hunger signals that cause the signals get even stronger. Or worse, we we try to ignore them, then fail and bingeing later, then follow that with poor nutrition and hunger again. And guess what? This vicious circle can throw your hormones out of control and even stop ovulation.
In animal studies, after two weeks of intermittent fasting female rats stopped having menstrual cycles and ovaries shrunk, while who experience more insomnia than their male counterparts (although male rats experienced lower production of testosterone). ( 6 ) Unfortunately, there are very few human studies looking at the differences between intermittent fasting for men and women, but animal studies confirm our suspicions: intermittent fasting can sometimes lose hormonal balance of women, cause fertility problems and exacerbate disorders such as anorexia, bulimia and binge eating disorder eat.
, but it is not a solution …
Crescendo Fasting for women
intermittent fasting for women can be hard on your body if you are new to it or if you skip too fast. So if you are a woman or fasting trying for the first time, you may benefit from modified - or crescendo - intermittent fasting.
Crescendo only requires fasting fasting few days a week instead of every day. My experience is that women are much more advantage of doing it this way without accidentally throw your hormones into a frenzy. This is a softer approach that helps the body to more easily adapt to fast. And if women do well, it can be an amazing way to cut body fat, improve inflammatory markers and gain energy way. ( 7 )
Not all women need crescendo fast, but will ensure success in the majority.
Rules of Crescendo fasting
- fast in 2-3 nonconsecutive days a week (eg Tuesday, Thursday and Saturday)
- in the days of fasting, yoga or light cardio.
- Ideally, fast for 12-16 hours.
- usually eat in strength training / HIIT workouts days of intense exercise.
- Drink plenty of water. (Tea and coffee are fine, too, as long as there is no added milk or sweetener)
- After two weeks, feel free to add one more day of fasting.
- Optional: Consider taking 5-8 grams of BCAA during his fast. A chain branched amino acids supplement has few calories, but provides fuel to the muscles. This can take the edge off hunger and fatigue
If there was an error in intermittent fasting before, try this style crescendo for a better experience, more sustainable -. Especially if it's a woman.
Amy Shah , M.D., is double board certified physician who received his medical training at Cornell, Harvard and Columbia. She has a thriving medical practice in the Phoenix area, where you see more than 5,000 patients each year. In 2015, Dr. Shah was named one of the "Top 100 women on welfare to Watch" by MindBodyGreen and was a guest on the show Dr. Oz.
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