We’ve seen a steady rise in the popularity of intermittent fasting (IF) in recent years, especially for its benefits in weight loss, energy, and metabolism. But let’s be real — fasting isn’t always easy, especially when it feels like your body is craving that extra snack or energy boost. But you know what would make intermittent fasting ten times harder? Periods.
If you’re a woman who’s trying to give your body a break or fasting for fitness or health reasons, you must have thought, “Can I do intermittent fasting during periods?” or is it better to give yourself a break and eat your favourite ice cream whenever you want.
It’s safe to say that all diets come with their own sets of benefits and drawbacks, and knowing which diet fits who is all a matter of trial and error or knowing your body. The same goes for intermittent fasting during periods. Perhaps intermittent fasting is working out great for you, but then your periods strike, and it all goes out the window. Or perhaps you find that intermittent fasting during periods is actually more beneficial than ever!
So, to fully understand which side you would be on, you would need to know the potential benefits and drawbacks of intermittent fasting during periods and then listen to your body and what it wants or what it feels most comfortable with. Keep reading this blog to learn more about intermittent fasting during periods!
Table of Contents
- Is Intermittent Fasting Good During Periods? Benefits & Drawbacks
- How Long Should You Fast During Periods?
- Intermittent Fasting & Its Impact On Men & Women
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Is Intermittent Fasting Good During Periods? Benefits & Drawbacks
Yes, you can try fasting during your period, but it is not always recommended. During the menstrual phase, a woman’s body undergoes many changes. Not only do you bleed all day, but your hormones are constantly fluctuating. And not to forget the famed PMS symptoms that make life difficult without any fasting to worry about.
However, that doesn’t mean you can’t do it! For some, it may even be beneficial, here’s how:
- Reduced Inflammation: Fasting has anti-inflammatory effects, which may help reduce period-related bloating and cramps.
- Less Bloating: Giving your digestive system a break during fasting can reduce bloating and discomfort.
- Fat Burning: Fasting might help promote fat burning, especially in the early days of your period when insulin sensitivity is higher.
- Mental Clarity: Some women report better mental focus during fasting, which could potentially alleviate fatigue or brain fog during their period.
While for some, it may be beneficial to fast during periods, for others, it might have the opposite effect:
- Increased Hunger or Fatigue: Hormonal fluctuations during periods can make you feel even more hungry and/or tired while fasting.
- Hormonal Disruption: Extreme fasting can affect your hormones and may disrupt your menstrual cycle, particularly if you're already prone to hormonal imbalances.
- Dehydration: Menstrual bleeding can lead to fluid loss, and fasting may make dehydration worse, causing cramps or headaches.
Also Read: 10 Dietitian-Recommended Tips For Intermittent Fasting For Beginners
How Long Should Fast During Periods?
The length of intermittent fasting during your period depends on your individual needs and how your body responds.
Generally, 12-16 hours of fasting is a common and safe range for most women, but you may need to adjust depending on your energy levels and comfort during menstruation.
Here are some things to consider:
Shorter Fasting Periods | During your period, shorter fasting windows (like 12 hours) may be better. This way, your body still gets the benefits of fasting without putting it in too much stress. |
Listen to Your Body | Actively listen to your body, and if you feel more fatigued or hungry while you’re fasting during your period, consider shortening the fasting window or skipping the fasts entirely for a few days.
Also, look for symptoms like irritability, headaches, unusually painful cramps, and bloating. |
Also Read: 10 Transformative Benefits Of Intermittent Fasting For Women’s Health And Hormones
Intermittent Fasting & Its Impact On Men & Women
How Your Gender Changes the Fasting Game
First, let us understand what exactly intermittent fasting is and how it impacts men and women.
Intermittent fasting (IF), sometimes called "time of limited eating," focuses on the timing of your eating rather than what you eat. It involves extending the period of fasting slightly longer than the natural fasting period during sleep.
The most common and popular intermittent fasting method is the 16:8 fasting, where one fasts for 16 hours and only eats within an 8-hour time window. This is called Time-Restricted Eating (TRE), and one may adjust their fasting and eating windows according to them. For example, a person who is used to fasting may fast for 20 hours and only eat in a 4-hour time window.
Other than this, we also have Alternative Daily Fasting, where one fast one day, eats normally the next, and continues this cycle.
When it comes to the impact of intermittent fasting on men and women, they may experience different effects of intermittent fasting, especially in relation to reproductive health, bone health, and general well-being. Since fasting reduces calorie intake, which affects energy levels, it can raise concern for those who are not used to fasting and going about their day with no food in their bellies.
Here are some major differences between the effects of intermittent fasting on men and women:
| 1. Hormonal Differences | Men typically have more stable hormone levels, and intermittent fasting can often help boost testosterone levels, improve fat burning, and increase muscle mass.
The male body's response to fasting tends to be more predictable than the female’s, as fasting generally has a positive effect on metabolism and insulin sensitivity. |
Women’s hormones, especially estrogen and progesterone, fluctuate throughout their menstrual cycle, which can affect how their body responds to fasting.
Long-term or extreme fasting may also impact reproductive hormones in women, leading to potential menstrual irregularities or fertility issues if not done carefully.
If you are already facing irregular hormone issues, you should try a diet for hormonal imbalance instead. | |
2. Risk of Stress
| Men may mentally and emotionally tolerate fasting better, as they are less likely to experience significant hormonal fluctuations related to cortisol.
However, chronic fasting can still increase cortisol levels, potentially leading to negative effects over time. |
Intermittent fasting may cause more stress in women due to their higher sensitivity to changes in stress hormones like cortisol.
High cortisol levels can lead to problems like weight gain, sleep disturbances, or irregular periods. So, women who experience raised cortisol levels while fasting should stop or change their fasting methods. | |
| 3. Bone Health | Long-term fasting could lower estrogen levels, which are important for maintaining bone density, and negatively impact women’s bone health. |
| Men might not face this issue to the same extent, as they do not have the same hormone fluctuations that women experience. |
Try ToneOp’s Intermittent Fasting Weight Loss Plan to lose fat efficiently while enjoying your favourite foods. With flexible modules, expert dietitian support, and personalised strategies, it’s the smart, safe, and effective way to achieve your weight loss goals.
Also Read: Is Intermittent Fasting Good For Diabetics? A Safe Approach For Managing Diabetes
Dietitian’s Recommendation
Intermittent fasting during periods can have different effects on different people. During your eating windows, I suggest focusing on whole foods and maintaining a balanced plate. Cut out processed foods and foods heavy with unhealthy fats and added sugars. Also, make sure you stay sufficiently hydrated throughout your fasting period.
Dt. Lavina Chauhan
The Final Say
Intermittent fasting limits your time of eating and extends the period of fasting for various health benefits. Intermittent fasting during menstruation can have different effects on different people. For some, it could reduce symptoms, while others may be uncomfortable.
Whether or not to do intermittent fasting during periods will depend on the person and their body’s response to the fast during this menstrual phase. If you choose to do it, then reduce the fasting time window by a few hours so that your body does not undergo too much pressure. Additionally, look for signs like increased PMS symptoms, fatigue, cramps, etc., and consider skipping the fast if your body is telling you to.
FAQs
1. Why is fasting on your period good?
Fasting during your period can help reduce inflammation, improve insulin sensitivity, and alleviate bloating, all while giving your digestive system a break. However, it may not have the same effect on everyone.
2. Can intermittent fasting stop my period?
Yes, extreme or prolonged intermittent fasting can disrupt hormonal balance and potentially lead to missed or irregular periods, especially if it's causing significant stress on your body.
References
- https://betterme.world/articles/fasting-while-on-period/
- https://nuawoman.com/blog/fasting-during-menstruation-understanding-the-implications-and-considerations/
- https://zoe.com/learn/intermittent-fasting-for-women
- https://www.onlymyhealth.com/does-fasting-on-period-improve-or-worsen-menstrual-symptoms-1714636453
- https://www.thenutritionclinic.com.sg/post/fasting-for-women-on-a-regular-menstrual-cycle-what-you-need-to-know/
- https://health.clevelandclinic.org/intermittent-fasting-for-women
- https://wuka.co.uk/blogs/periods-a-z/intermittent-fasting-for-women?srsltid=AfmBOopCFkKX1OFBAdV_4kXq4kMB7DG1Fbby3Y0SYFXpaV7SLQORm-VG
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