Intermittent Fasting Can Affect Your Hormones
Intermittent fasting has been studied in detail and some really exciting stuff has come forth. Intermittent fasting or IF helps in increasing cellular repair, reduces inflammation and helps in healing the gut. However, depriving your body of food for several hours can affect your hormones, namely: insulin, cortisol and female hormones like estrogen and progesterone. If you are already suffering from irregular periods, adrenal fatigue or thyroid problem, should you go ahead and experiment with fasting or just stay away from it?
Find out how intermittent fasting or IF can affect your hormones!
1) Fat storing and hunger hormones
IF seems to help improve hormones that affect hunger, metabolism and blood sugar. It helps in fighting blood sugar problems too. It decreases insulin resistance and lowers the risk of diabetes. It is also helpful in enhancing the body’s metabolism. Intermittent Fasting has a positive effect on ghrelin, the hunger hormone. It also benefits leptin resistance that leads to stubborn gain of weight.
2) Female hormones
When compared to men, women are more sensitive to intermittent fasting. This is partially due to something called kisspeptin. This protein can make women on intermittent fasting miss a period or cause imbalance in the menstrual cycle. It can cause hormonal imbalance as well as affect fertility. There can be issues with metabolism too. However, more studies are needed. While IF goes well with some women, it is not so good for others. A gentler approach should be made for those who don’t benefit much from IF.
3) Adrenal hormones
The main stress hormone in the body is cortisol which is secreted by adrenal glands. When you have adrenal fatigue, your cortisol levels will be high when they are supposed to be low and low when they need to be high. People with such issues don’t respond well to IF. The approach needs to be gentler in such people.
4) Thyroid hormones
If your thyroid does not work properly it will affect your entire body. There can be issues like thyroid resistance, autoimmune problems such as Hashimoto’s and many more. Every thyroid hormone disorder responds differently to IF.
Intermittent fasting for beginners:
- 8-6 window plan
You can do IF by eating between 8 a.m. to 6 p.m. This way you can fast for a longer time from early evening to a good time in the morning.
- 12-6 window plan
This fasting is similar to the previous one but it extends to lunchtime. You can drink more water in the morning along with herbal tea before eating lunch, the first meal of the day.
Intermediate intermittent fasting:
- Modified 2 day plan: Another way of doing intermittent fasting is by eating clean for 5 days a week and then choosing two days in a week to restrict food intake. You should consume less than 700 calories. This food restriction will provide you with the benefits of a full day of intermittent fasting.
- 5-2 plan: You can fast for 2 days in a week but they should be non-consecutive. For instance, you can fast on Monday and Wednesday but eat regular meals on the remaining 5 days.
Intermittent fasting for pros
Every-other-day plan: according to this plan, you will fast completely on every alternate day. It is an intense plan but is quite effective for certain people.
Keep in mind that the above information does not take precedence over the advice of a doctor or dietician.
Hope you liked reading this piece of information on intermittent fasting!
You may also like reading-