As a woman, it is more complicated than you think, so my advice, don't do it!
Does this sound familiar?..
Been struggling with weight for years, yo-yo/on and off dieting, training every day, HIIT.. Then, frustration when something doesn’t work within a few months and just give up..
Repeat the vicious cycle until a friend tells you about this amazing new ‘diet’ and that she has lost 10kg in 12 weeks! Damn straight you are going to do it!... But why? What makes you think this time will be any different to the last?
Let’s break down the current state of your body.
Calorie deficits are safe, when incorporated correctly.. How long have you been in a deficit? Did you lower your calories 20 years ago and have just keep lowering, eating maybe 1-2 meals a day?
Or, did you ensure your metabolism was high enough to begin with, then do a slight calorie deficit of 2-400, give yourself consistent ‘diet breaks’ every 8-12 weeks and adjust calorie intake according to your menstrual cycle each week?
The latter will ensure, although slower, you are able to lose weight AND maintain long-term overall health. Remaining in a calorie deficit will not only affect your ability to lose weight but affect your body’s ability to perform daily functions like recover, manage stress, sleep, brain function and mood to name a few.. it can even reduce fertility.
So, I hear you ask, what does this have to do with fasting?
The reason you lose weight is because you are in a calorie deficit. Therefore, the reason fasting helps you lose weight is because you are in a calorie deficit (ie. less time to eat means less food intake.. less calories). Isn’t this what we are hoping to achieve though? Well yes, however, when have you ever heard someone say ‘fast, but only do it for 8 weeks!’ or ‘as a woman you need to consider these risks….’?
Anyone that suggests fasting for weight loss to a woman is missing the point, and also, does not understand how the female body functions.
Fasting protocols usually involve restricting food intake to a certain time (16, 24 hours etc.). Now, usually within the window of not eating we are performing activities that we need fuel for.. Like repairing muscles from the workout you did yesterday.. Or, even doing a workout.. Causing you to fatigue sooner, increase your risk of injury and possibly even use all that hard earned muscle for energy because your glycogen was too low!
Now, it is ok to train on an empty stomach (by this I mean eating dinner at 8pm and training at 6am) if you feel you can’t eat before a workout, as long as you are doing a small workout like a 10 min HIIT (keeping in mind women should only do this 1-2 times a week) or steady state cardio. And, keeping in mind it should only be during the follicular phase of your cycle and that your body probably could have used this time to do a muscle building workout instead, which will also increase your body’s ability to burn fat… starting to sound a little more complicated than you thought?
The problem with prescribing fasting for women is our hormones fluctuate daily, monthly, and throughout our life. We are not men. Our bodies were designed to reproduce, and if our body feels we are not capable of doing so then it can shut down certain functions, like ovulation. Not only this but if it feels it can get your body back to a state it can ovulate with some ‘minor’ changes (muscle repair, melatonin release (sleep), lower stress, brain function).. Then it will. And, all of this can happen by only skipping ONE meal.
So, instead of fasting, try eating normally.
Because let’s face it, you didn’t pay that much attention to this post to know exactly how you can do it in a safe enough way to prevent any short or long term health risks.
Here are my better tips for women
Increase your Metabolism
I am not recommending you calorie count, however, far too often I see women not eating enough food. To give you an idea of where you should be at use this calculator then see how much you should eat in a day (I am not saying this is exact but it will give you a guide).. I think it might surprise you.
655 + (9.56 x Weight in Kg) + (1.85 x Height in cm) - (4.68 x Age in years) then multiply this by 1.2-1.9 depending on your activity level (1.2 being very little, 1.9 high).
Eat more often
Yes, sometimes it gets hard to fit in all those meals. Start off by having an extra smoothie or some snacks, then as your metabolism increases you can add a meal, and so on until you are eating every 2-3 hours, or 3 meals a day plus snacks, with a protein shake on training days.
Healthy
Mum was actually on to something when she told you to eat your vegetables. Eating a well balanced diet of healthy food will ensure your body is getting all of the nutrients it needs to support daily function and hormone levels. This is especially important if you are going into a caloric deficit, you will naturally be consuming less food so the more nutrient dense, the less risk you have of becoming nutrient deficient.
Exercise and Move more
The easiest way to go into a calorie deficit without even touching food is by simply moving more. Naturally your body will burn more. Walks and getting up every hour are great places to start. Strength and hypertrophy training will also increase muscle mass, which also boosts metabolism.
Monitor your Menstrual Cycle or Hormone Levels
If for reasons like diabetes, PCOS or other health concerns you have been prescribed fasting (by a Qualified Dietitian that is.. Not Dr Google!) then it is best to avoid doing so during the Luteal Phase when your body needs a little extra fuel. And, circadian fasting during menses (ie. shorter fasting periods of 10-12 hours).
Prioritise Hormone Health
As women, hormones greatly affect our mental, emotional and sensory state. Therefore, it is important we prioritise hormone health above all else.
Happy Hormones, Happy Life.
*stay tuned for for next post.. HIIT & Women
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