5 Benefits of Intermittent Fasting for Women Who Want To Improve Their Health

Updated: Jul 19

Are you looking for a healthy way to improve your health? Check out these five benefits of intermittent fasting!

image of a clock sitting on a table next to a fork and spoon

5 Benefits of Intermittent Fasting for Women Who Want to Lose Weight and Be Healthy


Intermittent fasting (IF) is a fantastic way to lose weight and improve your health. Scientific research has revealed that IF may provide a number of amazing benefits! This post will cover the benefits of intermittent fasting and the best fasting times for women. We'll discuss how IF may impact a woman's health, as well as the implications of this. According to the CDC, more than 42% of women in the United States are obese, so it's critical to understand how this type of practice might be beneficial.[*]


1. Intermittent Fasting Promotes Brain Health


Scientists have found that intermittent fasting has many health benefits for the brain. This is important for women who want to be healthy, as good brain health is essential for wellbeing. Fasting enhances the production of brain-derived neurotrophic factor (BDNF), which handles the growth and maintenance of neurons.[*] Studies have shown that IF can protect the brain from damage and enhance cognitive function in people with Alzheimer's disease.[*]


2. Intermittent Fasting Improves Heart Health


Heart disease is the leading cause of death for women in the United States, so it's crucial to take steps to improve your heart health.[*] Some research suggests that IF may help to reduce the risk of heart disease. People who practice intermittent fasting tend to lose weight, have lower blood pressure, better lipid levels, and reduced diabetes risk. To date, no major, randomized control studies have been conducted on this topic.[*]


3. Intermittent Fasting Promotes Weight Loss


IF is an effective weight-loss strategy.[*] It helps regulate insulin and blood sugar levels, both of which are key factors in weight loss. Following a fasting plan may also enhance metabolism and reduce body fat.[**] This is vital for women who want to slim down because a high metabolism means you'll burn more calories even when you're resting.


Related: Best Workout to Burn Calories? 10 Exercises You'll Love


4. Intermittent Fasting Decreases Insulin Resistance


Insulin resistance is when the body's cells become resistant to the effects of insulin. This can result in a slew of health concerns. Studies show that IF may help improve blood sugar levels and decrease insulin resistance in people who are at risk for type 2 diabetes.[*] This is critical for women since it might help prevent conditions like obesity, heart disease, and type 2 diabetes.

image of a plate with food on some of the plate and the rest of the plate empty indicating that you eat for 8 hours and fast for 16 hours

5. Intermittent Fasting Reduces Inflammation


Inflammation is a condition that occurs when the body's immune system becomes activated. Chronic inflammation can lead to many health problems, including joint pain, heart disease, and cancer.[*] Reducing inflammation can help prevent these diseases and improve your health. Intermittent fasting has been shown to decrease inflammation, making it an excellent choice for women wanting to live a healthy lifestyle. Furthermore, IF may help to prevent cancer and extend life expectancy.[*]


Related: Natural Ways to Manage Chronic Pain


What Are the Optimal Fasting Hours For Women?


Although the data is inconclusive, some women may respond differently to intermittent fasting than men. Because of this, women should exercise caution when embracing IF to avoid any negative consequences.[*] Shorter or less frequent fasts may be a better option for some women. The following are suggested intermittent fasting schedules for women who want to start IF:

  • Daily circadian rhythm fasts. For instance, you could fast for 12 hours overnight and have a 12-hour eating window during the day.


  • 14–16 hour fasts. As an example, you could complete a 14:10 or 16:8 fast. The first number in the ratio is the total number of hours spent fasting. The second number in the ratio is the total amount of hours available during the eating window.


  • The 5:2 diet. In this fasting plan, you'd eat normally five days each week, but on the other two, you'd consume smaller amounts of food.


  • Alternate-day fasting. The goal with this fasting schedule is to eat normally one day and then fast the next, alternating between fasting and non-fasting days.

Intermittent fasting is an excellent technique to improve your health!

Meal planner printable page to add to your food journal to track the food you eat in your 8 hour window

Daily Wellness Planner


The Daily Wellness Planner helps you achieve your health and fitness goals. It has space to record daily affirmations, meal planning, goals, gratitude, self-care, exercise, meditation, and more.


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