Intermittent Fasting for PCOS
Post Updated 10/2/19
Should intermittent fasting for PCOS be part of a PCOS diet?
There is a lot of hype surrounding intermittent fasting and it is quickly rising in popularity. But is it something you should consider doing if you have PCOS? This post will look at the evidence to see if it is something worth your while.
What is Intermittent Fasting?
There is a lot of conflicting information out there and that’s because there are many different types of intermittent fasting.
Here is a simplified definition:
Intermittent fasting (IF) is when you go a period of time without eating. Basically, you are giving your digestive system a rest.
The amount of time that you fast is variable.
The Benefits of Intermittent Fasting
There are quite a few benefits that help with PCOS symptoms including:
Reduces inflammation
Allows the body to rest, heal, and repair
Assists cell regeneration
Regulates your circadian rhythm
Increased energy
Lower cholesterol
Improved focus
Types of Intermittent Fasting
There are several types of intermittent fasting routines that seem to be popular.
The 16/8 Intermittent Fasting Plan:
How it works: You would fast for 16 hours a day and only eat within an 8-hour window of time.
Example: Only eating from Noon- 8 PM. Essentially you would be skipping breakfast.
24 Hour Intermittent Fasting Plan:
How it works: Either one or two days a week you don’t eat anything for 24 hours from your last meal. This would usually be dinner.
Example: You have dinner at 7 PM and you wouldn’t eat again until 7 PM the next day. You are fasting for 24 hours.
Time-Restricted Fasting Plan:
How it works: Eating is limited to a certain number of hours a day.
Example: Choosing a period of time between 6 to 10 hours to eat your meals. Eating from 9 AM to 7 PM.
How Can Intermittent Fasting Improve Your PCOS Symptoms?
Let’s take a look at some of the most common PCOS symptoms and how intermittent fasting may help them.
Insulin resistance
Insulin resistance is a major factor in why you are experiencing weight gain, acne, irregular periods, hair loss, or excess hair, etc.
When you can stabilize your blood sugar levels, you are less likely to have symptoms. Here are 10 ways you can reduce insulin resistance in PCOS.
This study showed how intermittent fasting improved insulin sensitivity in men. Granted this study was with men but a lot of studies focus on men and not women. So this is something to consider.
Weight Loss
Women with PCOS struggle to lose weight and you can read more in-depth about the reason why. And doctors are quick to fat shame you and tell you that you need to lose weight.
But how are you supposed to lose weight? Here’s the plan that I used to shed 40 pounds and get pregnant.
Studies have shown that may aid in weight loss efforts.
Improve Cardiovascular Health
Women with PCOS are more likely to have health complications including higher levels of cholesterol.
Research has shown that intermittent fasting can improve cardiometabolic health.
What type of intermittent fasting is best for PCOS?
Some of the different methods of intermittent fasting can be dangerous for women with PCOS.
There is a difference between putting your body into starvation mode and a healthy fat-burning mode.
So, I recommend doing the time-restricted intermittent fasting or the 16/8 intermittent fasting plan.
The best diet is one that is maintainable, otherwise, the pounds will just creep back.
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How should you incorporate intermittent fasting into your routine?
As previously mentioned, I believe time-restricted intermittent fasting can benefit women with PCOS.
So, here’s what I recommend, and it should be fairly easy to incorporate into your daily routine.
It is essential to give your digestion system a rest for a minimum of twelve hours. The simplest way to do this is while you are sleeping. I suggest fasting for 12-14 hours overnight.
Here is an example of how I use it. I eat dinner at 6 PM and once I am done with that I have only water until breakfast the next day.
Most of that time I am sleeping so there is no need to be eating anyways.
When I wake up, I am focused on getting my son dressed and fed so by the time I get to eat breakfast the next day it is between 8 and 9 AM. Depending on the day I might fast for 14 to 15 hours.
I do think it is crucial to then start your day with a smart PCOS breakfast that is filled with protein and healthy fats. You will need the energy.
Avoid a breakfast high in carbs that will spike your blood sugars. A consistent plan of eating helps with managing blood sugar levels.
Try it out and see how it works for you. If you are someone that likes to snack at night, this will definitely help you cut some empty calories.
Who SHOULD NOT Do Intermittent Fasting?
Intermittent fasting is not the end-all-be-all. In fact, I don’t think it is for everyone. When in doubt, if you have any questions about intermittent fasting and if it is right for you, always have an open and honest discussion with your doctor about your specific health and situation. These groups of people should not partake in intermittent fasting.
Pregnant Women
Anyone with a history of disordered eating
If you are taking prescription medications- always consult with your doctor first
If you are new to starting a diet and exercise regime
The Bottom- Line About Intermittent Fasting and PCOS
There are several different types of intermittent fasting. Some like time-restricted and 16/8 are more beneficial than others. Studies show that intermittent fasting may improve insulin sensitivity, weight loss, cardio health. With anything, it is important to listen to your body to see what feels right for you.