16:8, 14:10 or 5:2 - which is best for women?

SarahMZxx

Hello,

I am thinking of starting intermittent fasting. I think this will suit my lifestyle and I've heard good things. Although I have also heard that it is not as effective for women and can cause hormonal problems. I just wondered if any girls out there do intermittent fasting and if so which do you follow - 16:8, 14:10 or 5:2?

Thanks! xxx

SarahMZxx

Anyone?!

rybo

You couldn't wait 20 minutes before a bump? How are you ever going to make 14 hrs between meals?

Unknown

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DustyRuth23

I do 12 hours. Example: if I eat at 6pm, I don't eat again until 6am. I've noticed a difference.

shabaity

I go 16:8 but that's a natural eating pattern for me. My coworkers swear I've been tons easier to get along with in the last week or so since I started eating like this again. This being said pay attention to what your body says I personally can't do a 5:2 fast my blood sugar destabilizes 18 hours into a fast causing migraines and dizzy spells.

Veil5577

I eat one meal a day, dinner at 11:00 PM . My eating window is between 6 and 11 PM, so there is at least 18 hours between meals. I've only been doing this for a week, so I haven't seen many results yet, but I've done a lot of research and I have found women who have lost significant amounts of weight doing this.

SarahMZxx

Thank you everyone. xxx

newdaydawning79

I eat whenever I feel like it. I usually end up not eating from about 9PM-9AM though so I guess you call it 12:12? I have no idea how IF works honestly. LOL

bajoyba

I don't intentionally follow any sort of intermittent fasting, but when I'm eating at a larger deficit, I tend to feel best with a 10 hour eating window (usually from around noon to 10pm). I've never been a big breakfast eater, and skipping a traditional breakfast altogether usually means I'm less hungry throughout the day and can eat larger meals later in the day that I really enjoy.

Many people who follow intermittent fasting stagger their calorie intake throughout their week rather than their day - for instance, with a 5:2 method, they might have 2 very low calorie days, and the other 5 days they eat closer to maintenance. This creates the necessary deficit for weight loss without having to "diet" every single day of the week.

I think the best plan is the one that you can stick to and helps you feel your best.

Pnutcashew

I have done 5:2 for a few months, but found it really hard to maintain long term. Too many variables in day to day life to plan out fast days. My husband and I are currently doing 16:8 and having good results with it. We eat for an 8 hour window after our first bit of food. For example, I eat my first bit of food at 10 am, and then stop eating at 6pm. We eat dinner around 5pm most weekdays so if I want a small snack after dinner I consume it by 6pm. I don't eat again until 10am. the next day. On weekends, I usually don't eat until lunchtime and then finish up 8 hours later. I like the freedom the 16:8 gives me compared to the 5:2.

SarahMZxx

I have done 5:2 for a few months, but found it really hard to maintain long term. Too many variables in day to day life to plan out fast days. My husband and I are currently doing 16:8 and having good results with it. We eat for an 8 hour window after our first bit of food. For example, I eat my first bit of food at 10 am, and then stop eating at 6pm. We eat dinner around 5pm most weekdays so if I want a small snack after dinner I consume it by 6pm. I don't eat again until 10am. the next day. On weekends, I usually don't eat until lunchtime and then finish up 8 hours later. I like the freedom the 16:8 gives me compared to the 5:2.

Yes i think i would struggle with 5:2 too if honest. Sorry to be too personal but have you found 16:8 has affected your hormones at all? That is my main worry! xxx

angela233Z

I have been doing 5:2 for a few months and love it!! I only have to think about dieting 2 days a week and the rest of the week I can relax. It is great for someone with little will power as I can power thru one day.

SarahMZxx

Thank you everyone xxx

Morgaath

Not following any plan at all, most of my life I've had a 10-11 hr window I eat in.
Breakfast at/before work (9a), lunch during (1p), snack (3p) and dinner within 1-2 hours of getting home (6-7p).
And for years and years I skipped breakfast, except when I was doing physical labor all day (Normally summers when I was a grass cutter 25-30ish years ago, and 125lbs eating 4k cals a day, with half of it being soda)
I've never been the type that snacks through out the evening. Which might be why I don't get this intermittent fasting thing as it seems to be how I have always lived.

rybo

I go 16:8 but that's a natural eating pattern for me. My coworkers swear I've been tons easier to get along with in the last week or so since I started eating like this again. This being said pay attention to what your body says I personally can't do a 5:2 fast my blood sugar destabilizes 18 hours into a fast causing migraines and dizzy spells.

You can do 5:2, just keep the same timing as your usual. Or even less. There's no need to push to 18 hrs fasted.

lindsey1979

I personally do 5:2 and have found it shockingly easy. I resisted giving it a try because I thought it would be too hard. I was shocked to find out how manageable it is for me.

I opt to hold all my calories on fast days for dinner, so it ends up being about a 24 hour fast as I haven't eaten since the nice before. If I break it up into small lunch and dinner, I find that much more difficult -- like the first meal kick starts my appetite.

For me, this has been the easiest way to maintain a weekly deficit. I just concentrate two days a week and then don't worry about it the other 5. Though I still do track my calories on TDEE days -- to make sure I'm not going way over. But, I've found that after the first two weeks or so of starting 5:2, I rarely eat to my full TDEE. I'm just not hungry for it, though I LOVE knowing it's there if I want to eat more. I think the fasting has "trained" me on what hunger really is.

SarahMZxx

I personally do 5:2 and have found it shockingly easy. I resisted giving it a try because I thought it would be too hard. I was shocked to find out how manageable it is for me.

I opt to hold all my calories on fast days for dinner, so it ends up being about a 24 hour fast as I haven't eaten since the nice before. If I break it up into small lunch and dinner, I find that much more difficult -- like the first meal kick starts my appetite.

For me, this has been the easiest way to maintain a weekly deficit. I just concentrate two days a week and then don't worry about it the other 5. Though I still do track my calories on TDEE days -- to make sure I'm not going way over. But, I've found that after the first two weeks or so of starting 5:2, I rarely eat to my full TDEE. I'm just not hungry for it, though I LOVE knowing it's there if I want to eat more. I think the fasting has "trained" me on what hunger really is.

Thank you Do you have any hormonal disturbances from doing it? That is my main worry! xxx

melaniecheeks

I've been 5:2ing for over a year. I love it, and find it very easy to fit around other social life. I haven't noticed any hormonal effect, but I am post-menopausal. What hormonal disturbances are you concerned about, and how would you measure them?

SarahMZxx

I've just heard that it can make your periods irregular and even read that it can cause your ovaries to shrink!!! xxx

ladyofthelakeontario

I do a combination of all three I guess. I generally have an 8 hour window, but will expand that to a 10 hour window close to my cycle. I also do 5:2. I've been doing that for about two months and I think it's going to be a long term, if not permanent, way of eating for me. I love it.

Can you link to whatever source you have for the irregular periods and shrinking ovaries? I haven't heard about that myself, and don't feel I can comment without context.

melaniecheeks

Sarah, where are you getting that from? I'm on a number of different 5:2 forums, and no-one has ever complained about shrinking ovaries (seriously, how do you measure that?)

kirkor

I think the fasting has "trained" me on what hunger really is.

This is one of the biggest benefits to IF that I don't think gets given enough credit. Really separates out needing food vs. eating due to "it's lunchtime, derp", "I'm bored", etc.

shabaity

I was actually regular the time I did it before, well as regular as I've ever been anyways. And like I said the form I use does wonders for my moodiness.

TeaBea

I have been doing 5:2 for a few months and love it!! I only have to think about dieting 2 days a week and the rest of the week I can relax. It is great for someone with little will power as I can power thru one day.

This!^

I've just started, but I think this will work out well for me. Fast days are fine (not dizzy, etc). I've not been too hungry. I eat lots of protein, include some fiber and a little fat over 2 meals. Pretty filling overall.

I'm afraid 12:12 wouldn't result in much weight loss for me. 16:8 would be impractical...eating at my desk

3laine75

I'd say the one that falls in line with how you normally like to eat would be best.

I accidentally fall into the 16:8 while cutting as it suits me to skip breakfast. Tried 5:2 and it wasn't for me but it works for loads of other folks.

Honestly, all that's important is the deficit not when you get it.

SarahMZxx

Sarah, where are you getting that from? I'm on a number of different 5:2 forums, and no-one has ever complained about shrinking ovaries (seriously, how do you measure that?)

Here you go: http://www.express.co.uk/life-style/health/373665/Caveman-fasting-diet-may-leave-women-diabetic

Not sure how accurate/true it is of course...but it did make me think! xxx

melaniecheeks

There's a lot in that article to find fault with!

I agree, though, that studies on human so far are limited. Studies in rats are useful, but only to a certain extent. Fast days are NOT about drinking shakes or following a paleo diet.

But really, fasting isn't new. Many religions and cultures have practised it for years. Without, as far as I know, their ovaries shrinking.

Veil5577

Well, I don't need my ovaries anyway, let them shrink.