As women age, it is common to gain a menopausic weight due to slower metabolism and hormonal changes. Although it is not impossible to lose unwanted books, it is not easy.
“The decline of estrogen during perimenopause and menopause creates metabolic changes and affects the way the body stores fat as well as its sensitivity to insulin,” said Dr Bronwyn Holmes-Mahtani MD., Doctor certified by the Council and member of the medical advisory council of Eden.
She explains: “As people age, their muscle mass decreases, which reduces their metabolic rate to rest. These changes make women gain weight more easily while making previous weight loss methods less effective. ”
To help fight weight gain, many women in their forties turn to intermittent fasting, in particular the 16/8 method where you do not eat for 16 hours and eat for eight hours. Although this is a popular and effective way to lose a few pounds, the 14/10 method becomes the new trend.
Here is everything to know and if it really works.
What to know about fasting
Intermittent fasting has been a trend of well-being for some time and for a good reason. There are advantages to eat only between a time window every day, but there are certain things to keep in mind.
“Women must understand that our bodies are incredibly sensitive to the restriction of calories in a way that the body of men does not do it,” explains Haley PulliHead coach, Mybodyturor.
She explains: “We have reproductive systems that require coherent energy, and when we restrict too aggressively, our hormones can be disrupted.”
She notes that it is important to start slowly and get inspired by your body.
“Intermittent fasting can be a powerful tool, but it must be discussed for respect for how female bodies react only to food timing. Your body will tell you what works if you are ready to listen to. ”
Why fast can work for women over 40
Women over 40 can be very successful on an empty stomach and Dr. Mahtani explains why.
“Women have unique hormonal reactions to fasting that differ from men because of their increased sensitivity to hormones,” she said. “When the intermittent fasting is done correctly, fasting improves insulin sensitivity and decreases inflammation which are essential factors for weight gain after 40 years.”
What is modified fasting
Eighting for eight hours and fasting for 16 hours has been a must, but now people are turning to “modified fast”.
“The 14/10 method involves fasting for 14 hours (including night) and eating only in a 10 -hour window, for example, from 9 a.m. to 7 p.m.,” Terry TateossianA nutritionist Issa and a personal coach Issa, specialist in the Iin hormone, emotional consumption coach and founder of Thor: Rose’s house explain.
She says: “This method is softer on the female endocrine system than the longer fasting windows. It allows metabolic advantages without provoking the response to hormonal stress which can sometimes occur with a more aggressive fast (like 18: 6 or Omad) in women in life in life. “
Tateossian prefers this approach and recommends it to customers because it says: “It provides a sufficiently large window where they can obtain their recommended daily quantity of protein without feeling too drunk and where we can make sure that they get enough nutrition, especially during a diet phase.”
The effectiveness of the modified fast is compared to 16/8
The 14/10 method is effective and produces advantages, but does not offer as much weight loss.
“The 16/8 method (16 hours on an empty stomach, 8 hours food) can promote weight loss or larger insulin improvements, but the The difference is small compared at 14/10, ”said Ana ReisdorfMS, RD for GLP-1 side.
However, she says: “The 14/10 method always improves metabolism and is more durable in the long term.”
Dr. Mahtani approves the modified fast for several reasons.
“The Fasting Method 14/10 offers a better hormonal balance and energy as well as better compliance for women over 45 years than the 16/8 approach,” she says. “The approach tends to be more durable and less likely to disrupt sleep habits or affect the health of the thyroid or adrenal system.”
Advantages of 14/10 modified fasting
While many are turning to modified fast to manage the weight loss goals, there are other reasons to try the method, according to experts.
“For women over 45, modified fasting can change the situation when it is done well,” explains Pulli. “It can help fight this weight gain with a stubborn medium that comes with menopause, improve insulin sensitivity and reduce inflammation.”
In addition, Reisdorf explains: “Modified fasting can help improve blood sugar, reduce insulin resistance and reduce inflammation, which are all concerns for women over 45.”
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