In this article, I want to show you how women can use intermittent fasting properly without running into health issues.
In some cases, women experience things like missed periods or hormonal issues when fasting.
But with a few simple adjustments, you can avoid a lot of those problems and still get the benefits of intermittent fasting.
The Problem With Fasting for Women
Intermittent fasting can be an incredible way for women to get lean while eating bigger, more satisfying meals.
After working with women and seeing how they approach fasting, there are a few common problems I see.
1. They’re going too low in calories.
A lot of women cut their calories too low, cut back hard on carbs and fats, add more cardio, and then add fasting on top of it.
That combination eventually leads to burnout, and fasting gets blamed.
2. They’re not eating enough filling, nutrient-dense foods.
If most of your calories are coming from foods that don’t keep you full, staying in a calorie deficit becomes a lot harder.
And the calorie deficit is what causes the fat loss. Not the fasting.
3. They think longer fasts work better.
A lot of women think the longer they fast, the more fat they’ll lose.
That’s not what fasting is for.
Fasting is there so you can push food later in the day and have bigger, more satisfying meals while staying in a calorie deficit.
How to Fix These Problems
1. Don’t take the deficit too far.
I recommend women stay around 11 calories per pound of goal body weight at the lowest.
Keep carbs and fats in your diet, and instead of adding a bunch of running, focus on brisk walking.
2. Build most of your diet around foods that actually fill you up.
Lean protein, potatoes, fruit, vegetables, eggs, and other nutrient-dense foods make staying in a calorie deficit much easier.
You can still eat foods you enjoy, but most of your diet should come from foods that keep you full.
3. Stop worrying about the perfect fasting window.
I tell my clients to start by pushing their first meal back about four hours after they wake up.
You don’t need to force a 16- or 18-hour fast.
Fasting is there to help you save more of your calories for bigger meals later in the day.
The calorie deficit is what causes the fat loss.
If you’re a woman who wants to get lean without starving yourself, living in the gym, or giving up the foods you enjoy, I’m building Built for Her around this exact approach.
I’ll be sharing more about it soon.