Uncovering the Benefits & Risks of Intermittent Fasting for Perimenopause

Is Intermittent Fasting Good for Perimenopause?

Perimenopause is a challenging time for many women, as it can bring fluctuating hormone levels, hot flashes, sleep disturbances, mood swings, and weight gain. But is intermittent fasting (IF) a good way to combat these symptoms and maintain a healthy weight? Research has shown that IF can be an effective tool for moderate weight loss, but there are some caveats and potential risks to consider.

Intermittent fasting is defined as an eating pattern that involves cycling between periods of eating and fasting, typically for 16-24 hours. It has been gaining popularity in recent years for its potential health benefits, including weight loss. Still, there is only limited research on its effects on adults, including those going through perimenopause.

The 5:2 Method for Perimenopausal Women

In a review of intermittent fasting studies, Dr. Michael Mosley found that the 5:2 method, which involves eating a normal diet for five days and then restricting calories to 600-800 for two days, could help perimenopausal women. The study found that it could help reduce the symptoms of perimenopause and lead to moderate weight loss.

Potential Benefits of Intermittent Fasting for Perimenopausal Women

Intermittent fasting has been shown to be an effective way to lose weight, but critics have worried that the practice may have a negative impact on hormones. The research is mixed, with many studies showing that intermittent fasting can help to accelerate weight loss, but only in the short-term. A recent review of studies concluded that intermittent fasting could be beneficial for perimenopausal women, as it may help to decrease inflammation, reduce stress hormones, and improve insulin sensitivity.

Fasting can work incredibly well if you are in the early stages of peri-menopause or just starting to experience some of the symptoms. Especially if you have already tried other diets and have not seen any results. Another reason why IF is helpful for weight gain in menopause is that it can follow your body’s natural rhythms. For example, you can choose to fast for 12-16 hours each day, with a two-day break on the weekend.

Potential Risks of Intermittent Fasting for Perimenopausal Women

While intermittent fasting may be beneficial for some women in perimenopause, it is important to consider the potential risks that come with this practice. Those with a history of disordered eating may want to avoid intermittent fasting as it can be triggering. Additionally, some research has suggested that IF can disrupt hormone levels in women, so it is important to speak to your doctor before trying this method.

Intermittent fasting can also make it difficult to get enough nutrients, especially if you are restricting your calories for two days of the week. To ensure a balanced diet, it is important to focus on eating nutrient-dense foods, such as fresh fruits and vegetables, lean proteins, and healthy fats. Additionally, be sure to drink plenty of water to stay hydrated and avoid dehydration.


Intermittent fasting may be a beneficial tool for perimenopausal women who are looking to lose weight and reduce symptoms. However, it is important to consider the potential risks and speak to your doctor before trying this method. When done correctly, intermittent fasting can help to promote weight loss, reduce inflammation, and improve insulin sensitivity. Additionally, it can help to follow your body’s natural rhythms and ensure you are getting enough nutrients.

Does fasting on a regular basis have an effect on perimenopause?

According to Dr. Mosley’s study, the 5:2 method can be beneficial for perimenopausal women, who only consume 600-800 calories on two days of the week. This type of fasting has been found to be effective in combating weight gain related to hormonal changes.

What are the benefits of fasting for premenopausal women?

Fasting can be an effective way to combat the early signs of peri-menopause and the “mysterious” weight gain commonly associated with it.

Does intermittent fasting lead to an increase in weight during perimenopause?

Decreased levels of estrogen may lead to a slower metabolism, which can cause weight gain without any changes to diet. Additionally, it can cause an increase in insulin resistance, making it harder to process starches and sugars.

What is the most beneficial eating plan for a woman going through perimenopause?

Consuming a variety of nutritious foods that are high in fiber, like vegetables, fruits, whole grains, legumes, nuts, seeds, fish, lean meats, and healthy fats such as olive oil, can help alleviate or stop some of your symptoms.

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Want to Learn More About Intermittent Fasting?

If you’re interested in exploring the benefits of intermittent fasting for perimenopause or weight loss, check out Fasting Books! We offer a wide range of books on the topic, including guides on the different types of fasting and the best ways to incorporate it into your lifestyle. Our selection is curated by experts in the field, so you can trust you’re getting the latest information and advice. Start your journey to a healthier you today by visiting Fasting Books.

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