Does Intermittent Fasting Work for Women?

Updated: Apr 22


What if I told you that it is more important when you eat, not what you eat? Strange isn’t it? All our life’s we’ve been told to eat breakfast, count calories in vs calories out and eat small portions throughout the day.


For some reason, still, 1.9 billion adults in the world are overweight so maybe it’s time to look for new, more effective strategies on how to fight this. This article is a complete guide on what 8/16 intermittent fasting is, why intermittent fasting work and the dangers of intermittent fasting. The article is grounded on various studies as well as my personal experience so let’s begin!






How to lose weight with intermittent fasting?


In short, intermittent fasting is a meal timing plan. You're basically not eating for a certain period of time (know as the fasted state) and then resume eating again in your eating window (know as the fed state). The most common form of intermittent fasting is 8/16 – 16 hours fasting and 8 hours feeding. The 8/16 intermittent fasting is something I personally also practice.




Intermittent fasting has a lot of cellular benefits, e.g. in our fasted state our body naturally recycles the old, damaged cells and replace them with newer cells that are more powerful and efficient (know as the cellular rejuvenation). It's a natural way how to make your skin glow, increase your life expectancy and fight aging (note that you can also do this by walking 7.5k steps a day).


Intermittent fasting also sharpens your mind and improves mental clarity. So look at it as spring cleaning for your cells and effective brain fuel when you need to get the job done.



The most common form of intermittent fasting is 8/16 – 16 hours fasting and 8 hours feeding.


However, the biggest benefit of intermittent fasting is that you burn fat while maintaining muscle. Here, the secret for weight loss is your insulin levels.

Insulin is a hormone that keeps your blood glucose level stable. In other words, insulin controls the amount of sugar in your blood and helps your body use it for energy when needed.





You see, every time you eat, you trigger your insulin release so it spikes up. This disturbs your body to take energy from your fat storage as it first uses your blood glucose for energy. The more often you eat, the less likely your body will take your stored fat and burn it for energy.


Now, if you eat only once or two times per day, your insulin is triggered only once or twice, meaning the remaining time when your body needs energy, he can freely take it from your fat cells because no insulin is “disturbing” him to do so. This is one of the main reasons why intermittent fasting is so powerful for weight loss.




What can you eat during intermittent fasting?


Although there are few rules for intermittent fasting like, when you break your fast, try not eating carbs together with fats. Also, consume supplements after you’ve eaten to not break your fasted state.




Other than that, focus on real, whole foods like organic meat, avocado, nuts, and coconut oil. Not only it helps with feeling more energetic but you’ll also feel fuller for a longer time. Go ahead and eat higher fiber meals as well – include broccoli, green leaves, etc.

One of the questions that arise is whether or not coffee breaks intermittent fasting and the answer is no as long as you don’t put any sugar or cream to it. Caffeine actually supports your fast and encourages your cells to recycle. So go ahead and consume plain coffee or tea, and water as much as you want to. Personally, my favorite one is La Colombe coffee roasters, they have the best selection of tea & coffee.




Pros of Intermittent Fasting:


  • Intermittent fasting is like a spring cleaning for your cells;


  • Intermittent fasting is adaptable to your lifestyle. It’s also free, flexible and very simple to understand;


  • Your body digests and absorbs the nutrients much more efficiently, therefore, boosting your metabolism;


  • You'll see an improvement in your mental clarity and focus;


  • A powerful tool for weight loss while maintaining muscle.



Cons of Intermittent Fasting:


  • You might eat too much at one go, overestimating your appetite;


  • You constantly have to keep on planning ahead your eating windows if you have an early flight, birthday celebrations, etc. That means, sacrificing an eating window to squeeze in that late dinner the next day (constant time monitoring);


  • It’s harder to do intermittent fasting for women because of our reproductive system. Women generally get more aggressive fighting responses expressed via hunger and cravings.



How to Start Intermittent Fasting?


Personally, I believe that the best way to start intermittent fasting is by giving you 12 – 13 hours of fasting at the beginning and then slowly work your way up to 16 – 18 hours.


Here, it is important to understand that the longer you stay in your fasted state, the more cellular benefits you get. And for women, active cells are the secret cure for glowy, sparkly skin and staying young. However, if you fast for more than 48 hours then you'll start to lose your lean muscle mass which is not what you want.



Focus on real, whole foods like organic meat, avocado, nuts, and coconut oil. Not only it helps with feeling more energetic but you’ll also feel fuller for a longer time.


To actually see if intermittent fasting is something for you or not, give it a go for at least 30 days before making a judgment. Purely because psychologically we need 21 days to get used to new things. Make your decision then if it’s for you or not. You should see results in roughly 6 to 8 weeks anyway.






Final Thoughts on Intermittent Fasting


Intermittent fasting is extremely effective for weight loss, especially for women. You should look at intermittent fasting as a strategy of when you’re eating your food.

I’m doing intermittent fasting, though I realize it’s nor for everybody. If you have diabetes or have had problems with eating disorders in the past then intermittent fasting is not for you. Still, I’ve never felt better so I would definitely recommend trying it out.


For me what works best is KETO high foods and eating window from 10 am – 6 pm. You really need to experiment with which eating window works best for you and fits your lifestyle.






From my own experience, I can say that the hardest is to see others eating during your fast state. Sometimes it’s really challenging, I’m not going to lie. I have had situations where I run home just to not miss my eating window only because I got held up at work. Then I just eat the first thing in my fridge which doesn't really give me satisfaction if you know what I mean. You have to be disciplined and manage your time well.



Intermittent fasting is extremely effective for weight loss, especially for women. You should look at intermittent fasting as a strategy of when you’re eating your food.


That being said, it’s the most sustainable tool I’ve ever found in terms of staying fit. I haven't really lost a tremendous amount of weight, but this is the longest that I've incorporated any readjustments in my eating habits. It allows you to have that dinner party with your friends without self-reproach.




Practical Advice if You'll Go With Intermittent Fasting


  • Try avoiding alcohol as much as possible, however, if you really, really want that sparkly bubbles then consume it after you’ve eaten;


  • To significantly burn more fat, work out in your fasted state. Especially right at the end of your fasted state - you will feel the weakest, however, it's the most effective time to burn the fat storage (aka fasted cardio). Alternatively, do it in the middle of your fast;


  • A great way to break your fast and protect your gut (organs) is with bone broth;


  • Don't do intermittent fasting every day, otherwise, you'll hit the plateau.



Hope this article helped you to get the overall picture of what intermittent fasting is and why it's such a powerful tool for weight loss. The takeaway from this is that there's always a way to bend, flex or change your eating window. I definitely recommend intermittent fasting for those who absolutely hate strict diets (like myself) but still are looking for ways to lose weight.




Check out my article on metabolism to learn more about what to eat during your fest state!




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