Intermittent Fasting Mistakes to Avoid for Women in Menopause

Intermittent fasting can be a powerful tool to aid in weight loss goals, especially for women going through menopause. As hormones shift, it’s easier to gain weight and challenging, but not impossible to lose. According to Haley Pulli, Head Coach at MyBodyTutor, “Our muscle mass naturally decreases, which directly slows our metabolism since muscle is what burns calories even when we’re resting.”

Many women turn to intermittent fasting for promising results, but common mistakes can hinder progress. Here are some dos and don’ts of intermittent fasting for women in menopause:

1. Not Eating Enough Protein

Protein is essential, especially as we age. Terry Tateossian, an ISSA Nutritionist, emphasizes the importance of adequate protein for women over 40. She recommends distributing 20-30 grams of high-quality protein per meal, starting with breakfast, to reduce cravings and support long-term weight management.

2. Fasting Too Quickly

Experts warn against going too extreme too fast with intermittent fasting. Haley Pulli suggests starting with a 12-hour fasting window and gradually extending it to avoid shocking your body into submission.

3. Under-Eating

Eating in an eight-to-10-hour window can help curb appetite and cut calories, but undereating can lead to nutrient deficiencies and rebound overeating. It’s essential to listen to your body’s hunger cues and fuel it properly.

4. Breaking Your Fast with Junk Food

How you break your fast matters. Avoid loading up on junk or sugar, as it can set the tone for your entire eating window. Opt for protein, healthy fats, and fiber to kickstart your metabolism and avoid overeating later on.

5. Not Listening to Your Body

Intermittent fasting isn’t suitable for everyone, and your body will give you signs if it’s not right for you. Dr. Bronwyn Holmes-Mahtani warns against ignoring warning signs like sleep problems, low libido, and fatigue. Adjust your fasting routine if you experience negative symptoms.

Remember, the goal of intermittent fasting is to support your body, not punish it. Listen to your body’s cues, fuel it with the right nutrients, and approach weight loss with a sustainable and balanced mindset.