Intermittent fasting: Mistakes women might make that may harm their health

Intermittent fasting: Mistakes women can make that can harm their health

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One of the most recent fad diets is intermittent fasting. It is about the spaces between your daily meals, giving your body adequate time to rest instead of digesting, we optimize our metabolism. Its supporters claim that it can lower blood pressure, help you burn fat, reduce the chance of developing diabetes, and help you lose weight.

People, especially women, may be unsure about intermittent fasting in light of all the purported benefits. In the past, people typically fasted for religious reasons, but recently, many have jumped on the bandwagon of intermittent fasting because of these purported health benefits. These are supported by some data, but intermittent fasting can also harm women due to how caloric restriction affects female hormones, fertility, and bone health (learn more about intermittent fasting and weight loss). Diet restrictions can also lead to disordered eating.

Many fitness lovers have also started to adhere to it. But is there a long-term risk associated with intermittent fasting, or are there only positive effects? According to a recent study in the journal Obesity, intermittent fasting can have a devastating effect on women’s reproductive hormones. Eight weeks were spent studying a sample of obese pre- and postmenopausal women. These women were on the warrior diet, which allows dieters to eat whatever they want without controlling calories within a set four-hour period, after which they begin a water fast until the next day.

According to experts, if women eat a nutritious diet and don’t fast for long periods of time, intermittent fasting can still be good for their health.

What is intermittent fasting?

Intermittent fasting is the time span between the end of your last meal and the start of your next meal, which can be anywhere from 10 to 10 hours. The most reliable time frame for this fast is from after dinner to the start of breakfast or lunch the next day.

Although it’s a well-researched and admired idea with a wide range of benefits, from weight loss to health, it’s often carried out improperly. When the rules for how food should be prepared during the feeding window are not adhered to, the notion of actual fasting is used.

Most common mistakes women make when intermittent fasting.

1. Eating bad: Women on intermittent fasting need to eat healthy and correctly during the eating window. Humans tend to be extreme creatures. They are desperate for fast results and will stop at nothing to achieve it. Therefore, the natural tendency is to eat less within the eating window to achieve more results, or eat what feels good afterward as a reward for fasting.

two. Not doing what works for you: The Intermittent Fasting protocol does not require a fast of at least 16 hours. It is hypothesized that the body begins to aggressively burn fat after 12 hours of fasting, so a window of at least 16 hours may be helpful for weight loss. However, most people blindly adhere to this guideline, even if they believe that by extending the 16 hour window to a 18 to 22 hour window, they will gain even more and accelerate their loss. Avoid doing something you can’t sustain and just do what works for you. Know what your body can comfortably handle. It follows that when experimenting with intermittent fasting, it’s crucial to understand what and how much of a regular fast your body can handle.

3. Heartburn problems, diabetes: Women with poor gut health should also be very careful when performing intermittent fasting; choose a fasting window that does not cause headaches and heartburn. Additionally, it has been observed that prolonged fasting windows can have a negative impact on some people’s blood sugar levels, causing them to fluctuate unpredictably.

Four. Too much time is spent fasting: Too long a fasting window is dangerous, especially for women. A woman’s menstrual cycle can be affected by a fasting window of more than 14 hours. In addition to the necessary amount of calories, the reproductive cycle and its hormones depend on a healthy balance of complex carbohydrates, fats, and proteins to function properly. Long-term fasting can have an impact on the balance of the main female sex hormones, estrogen and progesterone.

It is important to remember that fasting is a strategy and never a strict diet. There are several things to think about before starting intermittent fasting, especially for women.

Women with eating disorders, diabetes, or who are pregnant or nursing should not use it.

If you do try it, start slowly and pay close attention to how hungry and full you feel. It may be wise to resume a more regular eating schedule if you find that you are constantly hungry throughout the day or week.

Also, watch for symptoms including tiredness, mood swings, hunger, low energy, lack of concentration, and a menstrual cycle that has stopped. Instead of being sleepy and hungry throughout the day, you should feel fed, energized, and satisfied.

The author is an entrepreneur, content creator, and wellness advocate. The opinions expressed are personal.

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