I have read this thread with interest, as someone who at times struggles with blood sugar but has learnt to get to know my body and what it needs.
The first thing I would say is that the benefits of healthy eating – as Sheila says “being told to eat a healthy, balanced diet” cannot be overstated. Irrespective of any eating patterns, this is a current recommendation that applies to the entre population, full stop. And this means cutting out added sugars, added fats and refined carbs. If we all did this (very difficult!) we would all feel a whole lot better and be much healthier and slimmer!
Second – any form of intermittent fasting cannot be a blanket regime of eating patterns universally applicable. More than anything else our bodies are so different in terms of blood sugar regulation – even if we were all to give up extra sugars, refined carbs etc.
Women differ from men - and in fact the Zoe nutrition study says as much:
“Intermittent fasting affects men and women differently”.
“There are possible risks for women to consider around reproductive health, bone health, and overall well-being”
“Women may need to take a more gradual approach in order to reduce possible negative side effects on reproductive health, bone health, and overall well-being.”
https://joinzoe.com/learn/intermittent-fasting-for-womenCrucially the hormone progesterone has different effects on blood sugar than oestrogen (from memory increases blood sugar levels in the body - as part of pregnancy) and changes in progesterone also affect blood sugar levels – hence that sugar craving and associated symptoms many women experience during the second half of their menstrual cycle. Similar and more dramatic hormonal changes occur during peri-menopause – also affecting blood sugar levels.
Therefore it is wise to be cautious when approaching intermittent fasting – and in fact the term was initially coined, as far as I recall for the “alternate day fasting” regime, later with the addition of the 5:2 diet, and finally to the fasting window – which is really not intermittent fasting, in my book, but as defined here in the Zoe website:
“Time-restricted plans separate eating and fasting into two windows, or cycles, within 1 day. The idea is to extend the fasting window that already happens when you’re sleeping. “ ie extending the natural fasting window that we all already experience.
As someone who has suffered from what is now termed “reactive hypoglycaemia) throughout my life– ie the same symptoms of extreme low blood sugar experienced by diabetics, I have learnt what my body needs especially if I am taking exercise – and for me that means a very good breakfast – but which can be delayed (eg until 10 am) but must be taken before any exercise etc etc. We will all have our own “hungry” times.
So if I was attending an exercise class at 9 am – there is no way I could keep to an 8 hour fasting window – I would need to eat my big breakfast by 8 am – and we will all have our own routines.
So our eating patterns (and of course total calorie intake) must reflect our gender, our reproductive life stage, our diet, and our exercise regime.
Also – noting the Zoe comment above “Women may need to take a more gradual approach …” and a comment on the thread that reducing sugar and carbs at the same time as introducing the longer fasting window caused unpleasant effects – to me it would be preferable FIRST to attend to your diet BEFORE changing your eating patterns and extending your fasting window: ie reduce sugars, reduce refined carbs reduce extra fats and overall aim to reduce total carbs. Maintain the same eating patterns – and then once your body has acclimatised to this ( and your insulin levels and response will take time to adjust), start to extend the fasting window – and then your body hopefully will not react so badly. Also be prepared to adjust it according to your exercise pattern. There is no point getting to the stage where you are feeling rough due to your current hormonal state!
As for snacking –
Joziel: “It is NOT good for your health to eat throughout the day. Your blood sugar and insulin levels should not be high constantly, that is where insulin resistance starts and pre-diabetes. Your gut needs to rest sometimes and not be constantly processing food through constant snacking - and stopping sugar and carbs can be tough to begin with, because they are addictive.”
CLKD “It's not snacking per se but what people snack on.”.
Exactly. I agree we need to cut out added sugar and refined carbs and maybe reduce carbs (depending on our diets) but eating carrots and cottage cheese etc is not going to play havoc with your insulin levels etc. Some women’s metabolism (and hormonal state) may require more frequent eating even when insulin levels and response have stabilised overall.
However in principle I think it’s a great idea!
Finally:
Joziel: “There is a lot more information on all this on many podcasts and blogs and websites. It's all so well known now, it's strange to find people who haven't heard about it....”
Thanks for telling us that there is so much information around – some links to blogs and websites would be helpful. There is no shame in not knowing about these, and we all have different interests, so it is not at all strange. We are here to learn and share and we all have varying amounts of knowledge…
Molly I wish you all the best in achieving the desired result - and do let us know how you get on
Bit of a ramble....hope it helps!
Hurdity x