Petra @newmiboIntermittent fasting has been shown to provide incredible benefits for the body and the mind. Although it is a safe strategy for women, there might have to be some adjustments considered in regards to the length and frequency of fasting especially at the beginning.
This post is for all the ladies who have never fasted before, who are used to eating frequently throughout the day and who are not fat adapted.
Strongly consider starting with the following steps, easing yourself into daily fasting with the Crescendo fasting approach.
WARNING SIGNS
Women need to always bear in mind their beautiful hormone complexity, their sensitivity to calorie restriction and insulin resistance. No matter what method of fasting or calorie reduction you’re doing as a woman, always observe how your body and mind react.
Warning signs to reduce fasting or/and increase calories
- mood swings and irritability,
- hair loss,
- irregular period,
- low energy
- feeling cold all the time,
- inability to focus,
- disturbed sleep
FIRST STEP
Begin with an overnight fast, everyone should really start here. Men and women. This is to prepare the mind for time restricted eating and to gain a sense of accomplishment and encouragement to then take it further. You can do this for the first couple of days or longer, depending on your “old” lifestyle.
SECOND STEP:
Second step would be delaying breakfast. If you found the overnight fast to be easy and you were comfortable with that, you can add an extra couple of hours to your fasting window. This would be your 14 hour fast.
For example; you start fasting at 20.00 after your dinner, and you will have your next meal 14 hours later at around 10.00am.
You can do this daily.
FIGURE OUT YOUR IDEAL BREAK-FAST:
Your next step would be rather than of focusing on doing a longer fast, focus on creating an ideal fast breaker meal in alignment with your goals. This way you are simultaneously practicing fasting and healthy eating. Win win.
I would recommend some form of probiotics to keep your gut healthy, to prevent bloating and constipation, followed by healthy protein or fat. This will keep you satiated without triggering any cravings.
For example: If you can tolerate dairy go for plain yogurt or kefir with active live bacteria. Alternatively, try eggs with avocado. Avoid processed foods at all cost as your fist meal (avoid; snack bars, diet flavoured yogurts, breakfast cereal and granolas).
I’m not a fan of fruit on an empty stomach. Let me clarify this, I’m a fan of fruit just not on an empty stomach. When you fast your blood sugar drops, you want to raise it back up slowly. Fruit is high in sugar therefore it is better to have it after a meal. Some fruit is also highly acidic which can cause problems in your gut especially when eaten on an empty belly.
Ultimately, the choice is yours and you do what feels right for you.
Using these steps will help you ease yourself into fasting without causing too much stress to your body and you will also start healthier eating without causing too much stress to your mind.
Carry on with your other meals as you normally would.
You can do your 14 hours of fasting followed by a healthy fast breaker meal for a few days/weeks.
When it becomes too comfortable move on to the next stage.
CRESCENDO FASTING
Crescendo fasting involves fasting 2 to 3 times per week on non-consecutive days (with non fasting days in between).
Once you have done your 12 and 14 hour fasts, you can introduce 16 hour fast 2 times per week on nonconsecutive days. The rest of the week carry on with your 14 hour fast.
For example; every Monday and Thursday you will do a 16 hour fast. If you finish your last meal at 20.00, you will wait until 12.00 pm to have your first meal of the following day.
Although this involves skipping breakfast, your first meal after you end your fast will always technically be your breakfast. It is the meal that breaks a fast, personally I would always have my typical fast breaker meal no matter what time of the day I break my fast.
The following meals can be anything you like.
Monitor how you feel and add an extra day of 16 hour fast when you’re ready.
Increase your fasting days gradually according to how you feel and handle the fasting days.
You can work your way up to fasting 16 hours 5 or 6 days per week or you can increase the fasting hours instead and work your way up to 20 hour fasts or OMAD 3 times per week.
Some people find it easier to fast daily (15-23 hours) and maintain the same routine, others find it more convenient to do a longer fast of up to 36 hours 2-3 times per week and take a complete break from intermittent fasting in between.
SUMMARY
1. ease yourself into fasting
2. start with an overnight 12 hour fast
3. extend your fast by 2 hours and practice daily
4. figure out your fast breaker meal in alignment with your goals
5. use Crescendo method to practice a 16 hour fast (2 x per week)
6. slowly increase the frequency of 16 hour fasts
7. alternatively, increase your fasting hours but maintain the crescendo approach by only fasting on 3 non consecutive days per week
8. keep observing how your body reacts and how you feel
9. any warning signs indicate for you to slow down
10. you can gradually build up a daily fasting routine
Hope you find this helpful xox
