SuperFastDiet is the ideal weight loss choice for menopausal and post-menopausal women. And it gives you full-time results for a part-time diet commitment. Now who could say no to that?! #winning
New research shows that the weight loss trend sweeping the globe, intermittent fasting, could be even more effective for menopausal and post-menopausal women.
Want to know how intermittent fasting can be your saving grace when it comes to weight loss for menopause? Lucky for us, our go-to scientist also happens to be world-renowned. Intermittent fasting researcher and Associate Professor of Nutrition at the University of Illinois, Chicago, Dr Krista Varady Ph.D is here to explain.
What Is Intermittent Fasting?
Although 5:2 is the most commonly recognised form of intermittent fasting, there are, in fact, a plethora of different methods. SuperFastDiet offers a choice of three options which members can choose to suit their lifestyle. These are the 2-Day Method, the 3-Day Method and the Part-Day Method, and as they progress through the program they’re gradually taught about more advanced approaches.
“One of the major health concerns of women in their 40s, 50s and 60s is weight gain during and after menopause,” says Dr Varady. “Women tend to put on 0.5 kg per year starting in their 30s. This weight gain results from aging[i], being too busy to exercise, which translates into less muscle mass[ii]. Having lower muscle mass can cause resting metabolism to grind to a halt, which puts women at risk for slow but progressive weight gain.”
Celebrity GP and weight loss expert Dr Penny Adams knows all too well how unkind Mother Nature can be. “No sooner do you get to an age and stage where you don’t have to worry about contraception or periods and then you are hit with hot flushes, mood swings, low libido and weight gain!” she exclaims. “Basically, your metabolism changes at menopause and if you continue to eat and exercise just like you’ve always done, you’ll gain weight. I remember looking in the mirror and thinking ‘OMG, I’ve turned into a human brick!’”
Dr Adams dealt with her menopausal weight gain using a form of intermittent fasting known as the 2-Day Method. “I ate 500 calories two days per week until I got back to my ‘happy weight’,” she explains. Adams now sticks to a maintenance program of one fast day per week to keep her weight stable.
Why Is Menopausal Weight So Difficult To Shift?
Basically, menopause wreaks havoc on body fat distribution[iii]. Lower estrogen levels after menopause can cause body fat to shift from the hips and thighs to the belly. Belly fat not only makes it harder to button up your jeans, but it can also increase the risk of heart disease and diabetes[iv]. How? Belly fat pumps out higher levels of pro-inflammatory chemicals (also known as cytokines) which lead to inflammation and insulin resistance. Belly fat is also more likely to release free fatty acids (pesky little fat particles) into the blood. These fatty acids travel to the liver where they increase the production of triglycerides and bad LDL cholesterol[v].
Intermittent fasting is an ideal way to keep body weight and belly fat in check during and after menopause. New research shows that a plethora of intermittent fasting methods and approaches can be the answer when it comes to weight loss for menopause.
“After 12 months of alternate day fasting, post-menopausal women lost 11kg and reduced belly fat by 1kg[vi],” reveals Dr Krista Varady. “Likewise, after 3 months of part-day fasting (also known as 16:8), post-menopausal women lost 4kg and 0.5kg of belly fat.”
Weight Loss During Menopause
“Incredibly, intermittent fasting is one dieting method that appears to yield better results for menopausal and post-menopausal women than anyone else! “In both of these studies, post-menopausal women lost twice as much weight as premenopausal women, due to better adherence with diet,” says Dr Varady. “All in all, these findings suggest that fasting may be particularly beneficial for women after menopause.”
But that’s not all. “In addition to weight loss, post-menopausal women experience 10-20% decreases in bad LDL cholesterol,[vii][viii][ix] 5-10 mm Hg reductions in blood pressure,[x][xi] and 20-40% decreases in insulin resistance.[xii][xiii][xiv] Over the long term, these improvements can help ward off heart disease and diabetes,” says Varady. “And best of all, intermittent fasting does not have any negative impact on bones.[xv] So, you can rest assured that while you’re losing weight, your bone density won’t suffer!”
What About My Hormones?
There have been some questions about fasting leading to hormone imbalances in women. “To date, there’s been no human evidence to show that fasting negatively alters hormone levels,” notes Dr Varady. “In fact, it was recently shown that 6 months of 5:2 had no impact on reproductive hormones in women.[xvi] That being said, there’s absolutely no need to avoid intermittent fasting if you have hormonal issues.”
“All in all, intermittent fasting is an excellent way to reduce belly fat and prevent weight gain during and after menopause,” says Dr Varady. “In addition, it can help lower your risk of heart disease and diabetes by decreasing cholesterol, blood pressure and insulin resistance. All forms of intermittent fasting work, so with SuperFastDiet you can feel free to choose the method that works best with your lifestyle and that you can stick to long-term.”
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