Intermittent fasting has been gaining a lot of attention in recent years due to its promising health benefits that may also help manage PCOS (Polycystic Ovary Syndrome). So what exactly is intermittent fasting and how can it help improve this complex endocrine condition? And is it risk-free?
That’s what I’ll discuss in this article providing you with the latest research as well as my personal experience with this dietary approach. Apart from the benefits and risks associated with intermittent fasting, I’ll give you some practical tips on how to gain the most benefits from implementing this strategy.
If you’re looking for more tips on how to fully reverse PCOS, make sure to check out my previous detailed article: ‘How To Treat PCOS Naturally (Science-Based Guidelines)‘
What is intermittent fasting?
Intermittent fasting (also known as time-restricted eating) means cycling between periods of eating and fasting during the day. In other words, you only consume food within a certain period of time (the ‘eating window’) followed by a prolonged period of fasting.
While there are several different approaches to intermittent fasting, the ultimate goal of this eating method is to give your body a break from constantly digesting and processing food. As a result, it can engage in other important bodily functions such as hormone regulation, cellular repair and gene expression.
Different types of intermittent fasting:
- 12/12 (12h fasting/12h feeding)
- 14/10 (14h fasting/10h feeding)
- 16/8 (16h fasting/8h feeding)
- OMAD (one meal a day)
- ADF (alternate-day fasting)
Even though the research on intermittent fasting is still in its infancy (especially in relation to PCOS), there appear to be some serious health benefits associated with this eating protocol. And here is why.
Benefits of intermittent fasting for PCOS:
- Improved insulin resistance
- Weight management
- Reduced inflammation
- Improved brain health
✓ Improved insulin resistance
One of the major benefits of intermittent fasting for PCOS is its ability to regulate blood glucose levels and restore insulin sensitivity. As you may already know, insulin resistance (your body’s inability to process insulin effectively) is one of the root causes of PCOS in most women with this condition.
You can find more information here: ‘PCOS Insulin Resistance Explained & How To Reverse It’.
Since insulin resistance is predominantly caused by having chronically elevated blood sugar and insulin levels (from constant eating), it makes sense why intermittent fasting (aka eating less frequently) can be such an effective tool.
Longer breaks from eating (which means fewer glucose and insulin spikes) allow your body to regain its sensitivity to insulin and respond to this hormone more effectively. It’s been shown in multiple studies that intermittent fasting may help reduce the risk of type 2 diabetes as it significantly reduces fasting blood glucose and insulin levels.
More importantly, one study involving women with PCOS who followed a 16/8 IF protocol has also shown significant improvements in insulin resistance and other important metabolic parameters. However, more research is required to support those findings.
✓ Weight management
Despite the fact that intermittent fasting is not a diet but rather a style of eating, it also appears to be an effective tool for weight management. There are several different pathways in which intermittent fasting can help you lose weight and change your body composition.
Firstly, by reducing the number of opportunities to eat during the day you’re likely to eat fewer calories overall which can lead to weight loss. However, calorie restriction is not the actual goal of intermittent fasting.
“Calorie restriction is not the actual goal of intermittent fasting.”
The aim of intermittent fasting is to make your body more efficient at burning fat for energy. When you fast for a longer period of time (at least 12h) you basically deplete your body of all glucose stores (glycogen) so it’s forced to use stored fat as a source of energy.
However, since most people nowadays don’t really go for more than 12h without food (think of your first and last meal/snack of the day) they hardly ever switch to this fat-burning mechanism (although aerobic exercise is another way to do that).
Interestingly, several studies have shown that intermittent fasting does indeed promote weight loss and improve metabolism. More importantly, it appears to be particularly effective at losing fat (especially abdominal visceral fat).
Because visceral fat (also known as ‘belly fat’) is a typical feature of insulin resistance and PCOS, intermittent fasting could be an extremely useful tool for women with this condition. You can find more information and practical tips on how to lose belly fat here: ‘PCOS Belly Fat Explained & How To Reduce It‘
Additionally, intermittent fasting is great for regulating appetite and reducing cravings. As a result, you’ll be able to go longer periods of time without feeling hungry and needing to constantly snack. Find out more: ‘PCOS Cravings: How To Reduce Appetite & Exessive Hunger‘
✓ Reduced inflammation
It’s been shown that chronic inflammation and increased levels of oxidative stress are closely linked to the development and progression of PCOS. For this reason, many dietary and lifestyle strategies for women with PCOS are focused on improving those important biomarkers.
The good news is that intermittent fasting not only reduces inflammation in the body (by reducing pro-inflammatory cells called monocytes) but it also helps enhance your body’s resistance to oxidative stress according to the latest findings.
It is therefore believed that those anti-inflammatory and antioxidant effects of intermittent fasting may help protect against aging and the development of numerous chronic diseases (including diabetes, CVD, Alzheimer and cancer).
✓ Improved brain health
According to research, intermittent fasting may also help support brain function, improve mental health and protect against brain disorders in several different ways. As I’ve already discussed, intermittent fasting helps reduce inflammation, oxidative stress and insulin resistance, all of which are important metabolic features involved in brain health.
However, intermittent fasting also appears to stimulate the growth of new nerve cells and the upregulation of autophagy (the recycling process of damaged cells) which helps promote brain cell repair. Additionally, fasting has been shown to increase the levels of BDNF (brain-derived neurotrophic factor) – an important brain hormone.
BDNF is largely associated with learning, memory and attention which is why lack of this hormone has been linked to mental disorders (such as depression) and other cognitive problems (such as dementia).
Since a high percentage of women with PCOS suffer from chronic depression, anxiety and sleep problems, all of those beneficial effects of intermittent fasting for mental health can be extremely valuable. Many individuals practicing intermittent fasting also report improvements in mental clarity, focus and energy levels.
Risks of intermittent fasting for PCOS:
- Hormone imbalance
- Pregnancy
- Eating disorder
✕ Hormone imbalance
While there are a few early studies supporting the beneficial effects of intermittent fasting for women with PCOS, it should be noted that the vast majority of research investigating this dietary approach has been done in men.
Women, in general, appear to be more sensitive to a fasted state due to their different hormonal profile. Prolonged periods of fasting may therefore affect them differently and contribute to disturbances in hormones (such as cortisol and estrogen).
To avoid those negative effects, it is suggested that women with PCOS practice only shorter fasting protocols such as 16/8, 14/10 or 12/12 rather than OMAD or ADF. However, this may also vary between individuals and their unique needs.
✕ Pregnancy
Intermittent fasting is not recommended for women who are pregnant or breastfeeding due to the potential negative effects on the baby’s development. Similarly, if you’re trying to conceive, intermittent fasting may not be the best strategy for you.
It’s important to always consult with your doctor before considering intermittent fasting as there is currently a lack of evidence and official guidelines regarding this dietary approach.
✕ Eating disorder
Another risk of intermittent fasting is that it may trigger disordered eating patterns in some individuals, especially those with a history of eating disorders. Since PCOS is considered a risk factor for developing an eating disorder, women with this condition should be particularly careful and ideally work with a professional.
Is intermittent fasting good for PCOS?
In general, intermittent fasting can be considered good for PCOS as it may help improve insulin resistance, manage weight, reduce inflammation and support brain health. However, the optimal length of the fasting protocol may differ between individuals based on their personal circumstances.
What is the best type of intermittent fasting for PCOS?
The best type of intermittent fasting for PCOS appears to be the 16/8 protocol as it’s been shown to improve multiple health aspects and metabolic markers in women with this condition. However, women with PCOS should avoid extremely long fasting protocols as it may contribute to hormone disturbances.
How to do intermittent fasting for PCOS:
1. Start small
If you’re new to intermittent fasting it may seem a bit extreme and difficult at first but don’t forget that the vast majority of fasting is actually done while you’re asleep (8h). This means that some of the shorter protocols of intermittent fasting can be easily achieved by simply postponing your first or last meal of the day.
For example, you can start by following the 12/12 protocol (12h fasting /12h feeding) which in practice may look like having your breakfast at 8am and dinner at 8pm. This is a very doable regime and once you adapt to it, it becomes much easier to extend the fasting period to 14-16 hours.
The 16/8 protocol (16h fasting/8h feeding) can then look like having breakfast at 10am and dinner at 6pm. This type of intermittent fasting is one of the most popular ones as it’s not extremely long but is still very beneficial according to multiple studies (including the PCOS study).
2. Try different strategies
However, keep in mind that there is no ‘one size fits all’ when it comes to intermittent fasting or any other dietary strategy. That’s why I always suggest trying different IF protocols to find the most suitable one for you. You also don’t need to practice intermittent fasting every single day (or at all) if it doesn’t fit your lifestyle.
Remember that the goal is to make you feel better, not worse. On the other hand, bear in mind that it might take some time before you actually start feeling any benefits. Therefore, if you decide to give it a go you should allow your body enough time to fully adapt to this strategy.
3. Stay hydrated
Furthermore, make sure you get sufficient amounts of fluid during the fasting period to stay fully hydrated. Drinking water with a pinch of Himalayan salt is one of the best options as it helps replenish electrolytes, increase energy and boost your cognitive function.
You can still consume other unsweetened beverages (such as black coffee or tea) during your fasting period which can make the adaptation process easier. You may also want to try adding a little bit of fat (such as coconut or MCT oil) into your coffee to keep you fuller for longer. It’s actually very tasty (especially when you blend it) and satisfying in the morning.
4. Eat a healthy balanced diet
When it comes to your ‘feeding window’ you should primarily focus on meeting all of your daily energy and nutrient requirements. This can be achieved by eating a healthy balanced diet and following the basic principles of PCOS diet guidelines (accessible here: ‘The Best PCOS Diet (Ultimate Guide)‘ )
Since this period will be now much shorter, it’s also important to avoid consuming large quantities of carbohydrates at once to prevent spikes in blood sugar and insulin levels. This is particularly true for the first meal of the day after the fasting period.
My experience:
I first tried implementing different intermittent fasting protocols in 2017 and I’ve been using it ever since. While I’m not strict about the exact hours of my fast, I usually naturally end up following the 16/8 protocol simply by eating an early dinner (at least 3h before bed) and having my first meal later in the day (usually around noon).
It is now a normal part of my life and I don’t really think about it much. What I found the most beneficial about this eating pattern is that I don’t get really hungry and I’m able to go longer periods of time without food and without losing my mind. This was a huge change for me since I used to struggle with constant cravings and thinking about food all the time.
I also find it extremely practical (especially in the morning) and since I prefer working out fasted in the morning, it fits perfectly within my lifestyle. However, I understand that we are all different and that what works for me may not work for you. You should therefore consider your personal circumstances and find what works for you best. Listen to your body.
Pro tips:
- Track your progress – get tested, make measurements and keep a track of your progress, with enough data you’re more likely to see what strategies work for you best and it also helps you to stay motivated, you can find some useful tools here: ‘TOP 5 Smart Devices To Monitor & Manage PCOS‘
- Try bulletproof coffee – having a bulletproof coffee in the morning can be very practical and time-efficient as it helps regulate hunger and increase energy but it doesn’t spike your glucose levels, you can learn more about it here: ‘Best Coffee & Coffee Alternatives For PCOS‘
- Exercise – moving your body helps use up your glycogen stores even faster so you can switch to the ‘fat-burning mode’ much quicker, exercise also helps decrease ghrelin (the ‘hunger hormone’) and regulate insulin – find out: ‘What Is The Best Exercise For PCOS & Why?‘
- Be patient – don’t expect any overnight results, keep in mind that your body is a complex system that doesn’t like rapid changes – it usually takes several weeks before you start seeing results and it can take up to months or years to fully achieve your goals
- Work with a professional – find a PCOS specialist, health coach, nutritionist or dietitian – PCOS is a complex condition that can become very overwhelming so having access to the right information and moral support can be a life-changer in your journey
Resources:
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