Intermittent fasting is growing in popularity as a weight loss tool, but is it necessary for success? This question becomes even more relevant during perimenopause and menopause, when hormonal shifts can make weight management more challenging. As oestrogen declines, metabolism slows, and fat distribution changes, leading many to seek effective weight loss solutions.
This blog will explore how weight loss works, the effectiveness of intermittent fasting, and how hormonal changes impact results. Additionally, we’ll discuss alternative approaches to support metabolism and overall well- being. By the end, you’ll have a clearer understanding of whether intermittent fasting is the right choice for you.
What is intermittent fasting?
Intermittent fasting involves periods of entirely or partially abstaining from eating. This can be done in various methods such as fasting for 12 hours or 16 hours a day, fasting for 2 days a week, alternating fasting days or a weekly 24 hour fast. Some find this method effective. As supported by research, this method is safe and can lead to a 3-8% weight loss in adults with obesity, help regulate hormones and improve metabolic processes (1, 2). In recent years, midlife women have shown growing interest in intermittent fasting as a potential tool for managing weight during perimenopause and menopause, when hormonal changes can make weight loss more challenging (3).
How weight loss works: calories, metabolism and hormones
Weight loss fundamentally depends on a calorie deficit, meaning you burn more energy than you consume. However, hormones, genetics and gut health play an important role too, and can influence your weight loss success. As we age, metabolism slows, partly due to muscle loss and hormonal shifts, making weight management more difficult (4).
During perimenopause the shifts in the hunger hormones, leptin and ghrelin, are intensified by the declining levels of oestrogen and progesterone. Leptin is the satiety hormone, which signals to the brain to reduce appetite and increase energy expenditure. Whereas, ghrelin is the hunger hormones which signals to the brain to increase hunger and food intake. Meaning as these hormones fluctuate, your hunger signals may become even more unpredictable (5). Intermittent fasting is believed to help regulate insulin levels and fat oxidation- which means when your body is running low on sugar there is a shift to burning stored fat for energy. However, individual responses do vary (6). Understanding these factors is essential for finding an approach that works for you.
Perimenopause, menopause and weight changes
During menopause hormonal changes shift body fat distribution. As oestrogen declines, fat distribution shifts from the hips and thighs toward the abdomen. This isn’t necessarily a weight gain, but a reorganization of fat storage patterns, which allows an enzyme called lipoproteins lipase to promote visceral fat storage (7). This oestrogen decline can also have an impact on metabolic health such as slower metabolism, high cholesterol levels and insulin resistance, and your body becomes less efficient at using the protein in your food to replenish muscle.
So, can intermittent fasting help? Some women find it improves insulin sensitivity and curbs cravings (which can aid weight loss), while others struggle with energy dips and blood sugar fluctuations (which might hinder weight loss). Alternative strategies include strength training, altering protein intake, balanced meals, and stress management for long-term success.
Is intermittent fasting necessary for weight loss?
No, intermittent fasting is not necessary for weight loss. While some may find it beneficial, others may struggle.
Who might benefit?
Those who struggle with constant snacking
People who prefer structured eating windows
Women who have mild insulin resistance, who may experience improved blood sugar regulation
Who might struggle?
Women who are prone to extreme hunger or intense craving
Those who experience fatigue due to long fasting periods
Individuals who experience blood sugar crashes, making fasting difficult to sustain
Potential downsides of intermittent fasting
Intermittent fasting is not for everyone, some may experience hunger and lead to cravings which will not benefit weight loss. This may create mood swings or fatigue. With this type of fasting headaches are a possible side effect, researchers suggest this is caused by low blood sugars, and people who commonly get headaches are more likely to experience headaches during fasting. Individuals with a history of disordered eating or eating disorders may find the fasting periods triggering and lead to unhealthy eating patterns. Also, intermittent fasting leads to a lifestyle change, adjusting mealtimes can be difficult especially with family meals, social events or a busy daily schedule!
Final conclusions
In conclusion, intermittent fasting is an option, not a requirement for successful weight loss. Some women may benefit during perimenopause and menopause, but other methods like focusing on the quality of foods are effective. Remember to listen to your body and choose what feels sustainable and supports your energy levels. If unsure about what may work best for you and your lifestyle, consult a healthcare professional, like a Registered Nutritionist (ANutr, RNutr) or Registered Dietitian.
This blog was written by Amber Brown (ANutr), a nutrition and behaviour masters student at Bournemouth University. Find her on @amberbrownnutrition.
Comments