Intermittent fasting and hormones – Every once in a while, there are some popular ways to lose weight. Intermittent fasting is one of them, such as the Japanese 8-hour diet, such as the BBC’s 5:2 light fasting.
Intermittent fasting and hormones
What is intermittent fasting, how to do intermittent fasting, I have said in the course, not to mention here, is a short-term fasting, in 12-16 hours or longer, you are not in addition to water Eat anything (of course, sometimes called light fasting is just a little bit). Although this may sound mysterious, everyone usually does intermittent fasting – as long as you sleep. For example, you have dinner at 7 o’clock in the evening, do not eat anything after eating, sleep at 10 o’clock to 7 o’clock the next morning, this is an intermittent fasting.
There is evidence that intermittent fasting helps regulate blood sugar, control blood lipids, reduce the risk of coronary heart disease, control weight, help us increase (or maintain) muscles, reduce the risk of cancer, etc. (too much evidence without reference) . Male and female physiological structures have different functions, and women are not suitable for intermittent fasting.
What about intermittent fasting women?
Many girls have been struggling to lose weight, so they have tried almost all methods of weight loss, and girls who have tried intermittent fasting often complain: sleep well, aunt disorder and so on. Some girls who tried intermittent fasting experience were delayed, metabolic disorders, and even early onset menopause. You may refute me by saying that you are successful with intermittent fasting, but we are talking about a general rule , that is, for most women, it is not suitable for intermittent fasting – even counterproductive. There is scientific literature confirming that women are not suitable for intermittent fasting.
Intermittent fasting and female hormones
Fasting is a simulation of hunger. The problem with intermittent fasting is that it is not just a matter of not eating a meal, but a cyclical one. Depending on the schedule of intermittent fasting, it may be fasted every day, every other day or once or twice a week. The body cares most about your fertility and doesn’t care about your fatness. For women, nature is most concerned about whether you can have children? Can future generations grow healthily? These things are first. From this perspective, women are more susceptible to energy. When you are pregnant, growing babies need constant nutrition. Newborns need breastfeeding after giving birth. Milk requires extra calories and extra nutrients. Modern technology allows us to use formula, but your body doesn’t know (the body is still ready to breastfeed and prepare energy). All of this shows that women are more difficult to adapt to the lack of calories. For example, female hunger hormone ghrelin levels rise rapidly after a meal.
Most women’s bodies are very sensitive to changes in stress – some changes in diet and exercise can have a big impact. For example, hormones that regulate key functions such as ovulation are very sensitive to your energy intake.
First, the hypothalamus releases gonadotropin-releasing hormone (GnRH), a secretion called “pulsation” that is rapidly increasing rapidly, telling the pituitary to release luteinizing hormone (LH) and follicle stimulating hormone (FSH), LH and FSH. Then it acts on the gonads (male testes, female ovaries). In women, this triggers the production of estrogen and progesterone – releasing mature eggs (ovulation) and preparing for pregnancy. Testosterone and sperm production are triggered in men.
Since this cascade amplification occurs in a woman’s normal physiological cycle, this secretion of GnRH must be timed very accurately . GnRH secretion is very sensitive to environmental factors, such as fasting will have a great impact. Even short-term fasting (say, three days) can change the hormone secretion of some women. There is even some evidence that eating less (of course not for most people) can keep women mentally alert and keep the body alert (like the primitive people are hungry to hunt) so that our bodies It can respond quickly to changes in energy intake, but unfortunately, for women, there is a problem of not sleeping well.
What intermittent fasting affects women more than men?
This may be related to kisspeptin, a protein molecule responsible for the interaction between neurons (and completing physiological functions). kisspeptin responsible for communicating the energy balance and reproductive function. Kisspeptin stimulates GnRH production。 It is very sensitive to leptin, insulin and ghrelin, which regulate and respond to hunger and satiety. Interestingly, female mammals have more kisspeptin neurons than males, which means greater sensitivity to changes in energy balance. Pressure (such as intermittent fasting) female Kisspeptin more likely to cause generation of drops, which in turn leads to a decrease in GnRH. Therefore, when women feel hungry after eating too much, they are actually experiencing an increase in these hunger hormones. This is the way women protect their fetus – even if pregnant, the woman’s body will be ready for possible future pregnancy.
Animal research evidence
Because it is difficult for some invasive research to be carried out in humans, only experimental animals, such as the following experiment. Rats are used to pay tribute to these experimental animals that are forced to devote themselves to science. Half of the rats are free to eat, and the other half eats every other day. That is, fasting every other day. Rat experiments lasted for 12 weeks (equivalent to approximately 10 years in human life). By the end of the 12th week, fasted female rats lost 19% of their body weight, decreased blood sugar levels, and reduced ovarian insomnia. The effect of the experiment on the hormones of female rats is much greater than that of male rats, and it takes only 10-15 days to destroy their reproductive cycle.
What is the discovery of human research?
In a study, it was found that intermittent fasting improved insulin sensitivity in men, but women did not see this improvement. In fact, women’s glucose tolerance is actually worse. Another study checked the effect of fasting on the next day on blood lipids. Female high-density lipoprotein improved, triglycerides remained unchanged, male HDL remained stable, and triglycerides decreased.
A study compared with persistent calorie control (traditional weight loss) and intermittent fasting in overweight and obese women (reducing calories once every other time, similar to fasting). Both groups alleviated similar body weight, but the lean body mass of the intermittently restricted group was significantly reduced. In other words, the muscles are lost.
What does this mean for you?
Women are not suitable for intermittent fasting because they are not worth the candle. The female reproductive system is closely related to metabolism. If you have irregular menstruation in an intermittent fasting, it means that a bunch of hormone balances have been disrupted – not just the hormones that can help you get pregnant. For example, estrogen is not just for reproduction. There are estrogen receptors in our bodies, including our brains, gastrointestinal tracts and bones. By changing the balance of estrogen, you can change various physiological functions: cognition, emotion, digestion, recovery, protein turnover, bone formation…
Estrogen works in some aspects of appetite and energy balance. First, in the hypothalamus, estrogen changes hormones that make you feel full (CCK cholecystokinin) or starvation (ghrelin). If your estrogen declines, you may find yourself more hungry than you normally would – eat more.