During menopause, intermittent fasting doesn't work better than simply eating a bit less, and for some women it can even work against you. Research in adults shows that fasting at set hours doesn't, on average, lead to more weight loss than an ordinary calorie deficit. Specific research in women going through menopause is limited.
So: yes or no? It depends on you, your sleep, your stress and your muscle mass. Below I explain what to look out for.
What is intermittent fasting?
You eat within a fixed time window, for example fasting for 16 hours and eating for 8 (16:8), or you eat much less on two days a week (5:2). The idea is that you eat less without counting. I've written about fasting in women before in fasting during your cycle and the science of fasting for women.
Does intermittent fasting help with belly fat during menopause?
Belly fat during menopause mainly arises from changing hormones, less muscle mass, stress and poor sleep. You can read the background in belly fat during menopause: why right now. In large studies in adults, time-restricted eating gave no clearly better outcome than simply eating less, and in one study part of the loss came at the expense of muscle mass. That last point is something to watch for during menopause.
What are the pros and cons?
| Possible benefit | Possible downside during menopause |
|---|---|
| Simple rule, no counting | Harder to get enough protein |
| Less snacking in the evening | More cravings and binges later in the day |
| Fits some daily rhythms | Can disrupt sleep and stress, which are already under pressure |
| Weight loss is possible | Risk of losing muscle mass |
Who is intermittent fasting not wise for?
- If you sleep badly or have a lot of stress.
- If you have (previously) had a disordered eating pattern or know binges.
- If you take medication, for example for diabetes or blood pressure. Talk to your GP first.
- If you are pregnant or breastfeeding.
What is a gentler alternative?
Many women benefit more from regularity than from fasting: three set meals, enough protein and a calm overnight break of about twelve hours between dinner and breakfast. Read how much protein you need during menopause and why strength training is so important. Does that suit you? Then you can look at the products at Hormonal Balance.
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Frequently asked questions
Is intermittent fasting good during menopause?
It works for some women, but it hasn't been proven better than simply eating a bit less. Pay particular attention to sleep, stress and your protein intake.
Which form of fasting is most suitable during menopause?
A calm overnight break of about twelve hours is the gentlest. Long fasting periods and fasting days can increase stress and cravings.
Will I lose muscle mass through intermittent fasting?
You might, especially if you eat little protein and don't do strength training. Muscle mass is extra important during menopause.
Should I talk to my GP?
Yes, if you take medication, have a medical condition or have previously had a disordered eating pattern.
Sources: Lowe et al. (2020), Effects of time-restricted eating on weight loss and other metabolic parameters in women and men with overweight and obesity, JAMA Internal Medicine; Trepanowski et al. (2017), Effect of alternate-day fasting on weight loss, weight maintenance, and cardioprotection, JAMA Internal Medicine; Thuisarts.nl (menopause).
About the author: Fajah Lourens is the founder of Killerbody (since 2015), has written books of which 350,000 copies have been sold in total, and is an NLP practitioner.
