Is Intermittent Fasting Right for You? Exploring the Potential Risks for Women

You might be wondering whether intermittent fasting is a suitable eating approach for you. While it has gained popularity as a method for weight loss, it may not be the best choice for everyone, particularly women. In this blog post, we will explore four important considerations that shed light on why intermittent fasting might not be the ideal way to eat for women.

#1 Hormonal Imbalances

Intermittent fasting can be potentially harmful for women is its impact on 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. Research by Sattar and Gill (2019) highlights how fasting may disrupt menstrual cycles and decrease fertility in women. They also note an increased 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 experiences of negative relationships with food resulting from variations of intermittent fasting. The inability 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 or calorie counts, rather than listening to internal cues of hunger and fullness. This loss of connection with the body's natural signals and reliance on external rules and restrictions can contribute to a disordered relationship with food.

#4 Unsustainability

Similar to many diets, intermittent fasting can be challenging to sustain in the long run. It involves strict rules and restrictions on food intake during specific times, which may not be practical or feasible for everyone. Also diets that rely heavily on such rigidity often result in psychological and emotional strain, leading to feelings of 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 recognize that it is not a one-size-fits-all solution, especially for women. If you are considering intermittent fasting, it is essential to prioritize your mental health, overall well-being, and long-term health goals rather than solely focusing on temporary weight loss. A more balanced and individualized approach to eating and food is likely to be more effective and sustainable in the long run especially 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.