Donna Webb, RDN, LDN, CDEOne of the most effective strategies to mitigate the undesirable effects of menopause is fasting. Fasting is defined as any period of time when you are not eating.
The best way to determine your fasting plan is to ask yourself five questions.
1. What am I trying to achieve through fasting?
The main metabolic change that happens while you are fasting is that your insulin levels decline, which can result in:
- better sensitivity to your insulin
- lower blood glucose levels
- weight loss
- reduction in triglycerides
- reduction in visceral fat
This might be a good time to ask your doctor to draw fasting labs to determine these baseline numbers: fasting insulin, fasting blood sugar, lipid panel, and A1c.
While you are fasting, your body uses the glucose that is already flowing in your bloodstream for fuel. Next, the stored glycogen in your muscles and your liver is broken down into glucose for fuel. And finally, your body burns stored fat by converting it into ketones and fatty acids for energy.
2. How long should I fast?
Your goal in fasting is to utilize your stored glycogen so that your body can switch to utilizing fat for fuel. On average, a human stores around 500 grams of glycogen, which is about 2000 calories. In the beginning of your fasting plan, you may want to fast a little longer, perhaps starting with a 24- to 36-hour fast, to utilize your stored carbohydrate. After that time, your eating window could be 6-8 hours (fasting for 16-18 hours). The amount of carbohydrates you consume during your eating window may determine how long you will need to fast to begin utilizing your stored fat. Each person is different, and therefore, your optimal plan may require some trial and error initially.
3. What is the best time of day to fast?
Most people fast for up to 18 hours after their last meal the night before, skipping breakfast and breaking their fast in the mid to late afternoon.
However, some studies show that the human body may be the most sensitive to insulin earlier in the day.(1) If you want to align with your circadian rhythm, then the optimal eating window may be in the morning. An example of this would be breaking your fast at 8:00 a.m., finishing your last meal by 2:00 p.m., and then fasting from 2:00 p.m. until 8:00 a.m. the next day.”
The best time for you, however, may go along with other factors in your lifestyle, such as your job, your family’s meal patterns, or social activities. As with developing any new health habit, consistency is the most important quality. Choose a plan that you will most be able to do consistently.
4. What should I drink during my fasting hours?
During your fasting period, you will want to maintain good hydration and meet your electrolyte needs. The best choice would be water with a non-caloric electrolyte-flavored packet or a pinch of salt. This electrolyte drink may help curb your appetite, increase your energy, and mitigate brain fog.
5. How will I know if my fast is working to meet my health and nutrition goals?
Tracking data during your fast is incredibly helpful, and your body weight scale is one tool that provides valuable information. However, if the only data you have is the number on the scale, it can be difficult to know what changes to make when that number isn’t budging. Fortunately, there are several other tools available to measure blood glucose, ketones, or monitor your lipid levels more frequently. Reach out to your healthcare provider to learn more about how these devices can support your progress.
Overall, intermittent fasting is simple to implement, free of cost, adaptable to any schedule, and offers a range of health benefits.
REFERENCES
Circadian Regulation of Glucose, Lipid, and Energy Metabolism in Humans, Metabolism, 2018
