The Top Benefits of fasting for women.
Fasting is becoming mainstream, rising in popularity to become a lifestyle choice for athletes, fitness enthusiasts and those seeking an alternate approach to typical diet strategies that are primarily focused on restricting calories by limiting the types of foods that people are allowed to eat. Fasting shifts the focus away from what you are eating to when you are eating, eliminating the need for calorie counting, adhering to complicated dieting rules or points based food systems, and essentially simplifying your relationship with food down to incorporating regular, short-term fasts into your daily routine. When you practice intermittent fasting, there are no rules or requirements about what foods you can eat, or which foods that you should avoid. If you have tried complicated diets, or hate the idea of obsessively tracking your calories and macros in apps or food journals, fasting can feel like a breath of fresh air.
People tend to be scared or intimidated by new things, but the truth is fasting is hardly a new concept. As a health and weight loss protocol, fasting has been around for decades, and globally, people have been fasting for mental, spiritual and physical reasons since humans have been organizing themselves into societal groups. All of the world’s major religious movements incorporate fasting as part of the expression of their faith, including Christianity, Hinduism, Buddhism and Islam.
People who question the efficacy of fasting, often forget that everyone the world over already practices a form of fasting daily. Each of us practices a night fast that begins with the last intake of calories before sleep, (those calories can be solid calories or liquid calories in the form of a beverage) ending when we ‘break-fast’ or eat or drink our breakfast the next day. Each of us is already well versed in the basic principles of how to fast, even if we aren’t doing it purposefully for its weight loss and other health benefits. Now that we’ve established that you are already a fasting pro, let's break down the health and weight loss benefits of purposefully following a fasting plan designed specifically to help women lose weight and support a healthy, active lifestyle.
Intermittent Fasting affects men and women differently, and women need to take a modified approach to fasting.
If a woman’s calorie intake becomes too low, or if the fasting session is too long, or too frequent, it can impact hormone function. This isn’t usually an issue, because there are no calorie or food restrictions when you fast, but it does require that men and women follow different fasting protocols. This is why our BodyRock Fasting Plan includes two separate plans, one for men, and one specifically designed for women. Follow the right plan for your sex to unlock all of the health and weight loss benefits.
How effective is intermittent fasting at supporting weight loss for women? Intermittent fasting is an effective lifestyle choice for helping women lose weight and shed excess body fat. A 2018 review of multiple research studies determined that following an intermittent fasting plan led to an average weight loss of 15 pounds. Another detailed review of intermittent fasting research found that it reduced the body weight of obese adults by up to 8% in as little as just 3 weeks.
Intermittent fasting and female heart health. More people die worldwide from heart disease than any other cause. A study of obese women and men determined that following an intermittent fasting plan had the effect of lowering blood pressure by 6% in just two months. This same study also showed that intermittent fasting lowered the participants LDL cholesterol by 25% and triglycerides by an astounding 32%.
Intermittent fasting helps women prevent the risk of developing diabetes, by lowering insulin levels and significantly reducing insulin resistance. In a study of 100 obese women, just six months of intermittent fasting reduced their insulin levels by 29% and insulin resistance by 19%.
In just 8-12 weeks of intermittent fasting has demonstrated the ability to lower the body’s insulin levels between 21-31%, and blood sugar levels by 3-6% in people with pre-diabetes.
Other health benefits of Intermittent Fasting for women:
Intermittent fasting reduces inflammation which can lead to weight gain.
Intermittent fasting improves psychological and emotional wellbeing. A study has determined that just 8 weeks of intermittent fasting decreased depression and binge eating behaviours while simultaneously improving body image perception in obese adults.
Intermittent fasting may cause you to live longer. Studies of rats have shown that intermittent fasting increased the rodents lifespans between 33-88%. Studies in humans have yet to be completed, but this is a pretty epic finding.
Fasting helps to preserve lean muscle tone. Studies have shown that intermittent fasting is more effective at retaining lean muscle mass compared to calorie restrictive diets. Having lean muscle tone not just helps you look fit and more attractive, it also helps your body burn significantly more calories - even when your body is completely at rest.
The best way to get started with intermittent fasting is to follow a structured Intermittent Fasting Plan that has been designed for a woman’s body like our BodyRock Intermittent Plan.
Our intermittent fasting plan for women will help you get started on a balanced and safe fasting regimen, optimized for weight loss and shedding excess body fat, while unlocking all of the other health benefits detailed in this article. Our plan also includes a full male version of the plan that you can share or gift to a friend, partner or family member.
To take your results even further, sync your fasting plan with our ‘Fasted and Furiously Fit’ Workout series or if you are a workout beginner, our 30 day Beginner Bootcamp workout program, both series are streaming now on our fitness streaming service BodyRockPlus.com (get a full year of unlimited access to all of our workout programs for just $69 with code: NY22).