Women can and should do Intermittent Fasting as a strategy to feel full while losing weight and burning body fat.
Even though women may be more sensitive to hunger and fasting, there are strategies to prevent being “hangry” and also messing with your hormones which could possibly shut down fertility.
Women can follow the same 16 hours of fasting and 8 hours of feeding eventually. To begin, you may want to start with a 14 hour fasting period followed by a 10-hour feeding window. Have black coffee or with stevia during your fast to blunt the appetite and enhance the effect of caffeine.
A couple hours before breaking your fast, I would recommend having an apple, berries, or any other type of fruit snack before you break your fast.
As the weeks go on and you get used to fasting, you can start pushing your fasting back an hour, along with the fruit snack. Having fruit snacks technically break your fast, but the point is to keep it sustainable.
You will also want to do Intermittent Fasting every other day called Alternate Day Intermittent Fasting. On the days you are fasting, you will not do weight or strength training. Women should do low-intensity cardio such as walking or yoga.
After a few weeks of starting Intermittent Fasting, you can start to ween from the fruit snacks and last the whole fast. These fruit snacks and coffee were the only things that allowed me to get adjusted to the fast, and now I can last 16 hours easily. I only fruit snack if my fast is pushed back further than 16 hours or if I’m closer to 6 or 7% body fat.
How Women Should do Intermittent Fasting
For the full guide to Intermittent Fasting and how to do it based on the time of day you workout, click on the photo below!