Many women experience weight fluctuations during menopause, even if they stick to their usual diet and exercise routines. According to a 2022 report, nearly 70% of women may gain around 1.5 pounds each year during the menopause transition, which can last up to a decade.(1)
Hormonal changes and other factors during menopause are major contributors to this weight gain. To manage their weight during this stage of life, women may turn to intermittent fasting (IF) and hormone replacement therapy (HRT).
This article explores the reasons behind menopause-related weight changes and how IF and HRT might offer support.
Intermittent Fasting and Hormones
Intermittent fasting is known to influence hormones such as insulin, ghrelin, and leptin. Insulin regulates blood sugar levels by aiding glucose uptake into cells. Ghrelin (the hunger hormone) stimulates appetite, while leptin (the satiety hormone) signals the brain to reduce appetite and stop eating. Intermittent fasting helps maintain a healthy weight and metabolism by improving insulin sensitivity and balancing hunger and satiety signals.(2)
What is intermittent fasting?
Intermittent fasting is an eating method that alternates between periods of eating and fasting within set hours each day.(3) There are many approaches to intermittent fasting; individuals may drink water, coffee, and other zero-calorie beverages but don’t eat solid foods during fasting periods.
Studies show that shorter, less frequent fasting periods have the lowest risks and may be a better approach to intermittent fasting.(4) It’s recommended to consult a physician before trying IF. Below are several ways to approach intermittent fasting.(3)
16:8 or 18:6 Method
This method allows eating within a 6- to 8-hour window each day, followed by fasting for the remaining 16 to 18 hours. The 16:8 eating pattern is considered the most sustainable. To follow this method, individuals can choose not to eat anything after dinner and skip breakfast.
Many people start with a 12:12 method (eating for 12 hours and fasting for 12) and then progress to a stricter schedule. This approach is more manageable and can be adjusted to fit individual routines.
The Warrior Diet or the 20:4 Method
The Warrior Diet involves eating small amounts of raw fruits and vegetables during the day and having one large meal at night. With this method, individuals fast throughout the day and eat within a 4-hour window in the evening.
This form of intermittent fasting may be a better option for those who have tried fasting before and are comfortable managing the time restrictions.
5:2 Method
In this method, individuals eat regular, balanced meals five days a week while limiting their intake to 500–600 calories on the remaining two days. These calories can be consumed in one meal or spread throughout the day.
Alternate Day Method
Individuals alternate between regular eating days and fasting days when following this method. On fasting days, they reduce their food intake to 25% of their average daily calories. For example, if a person typically eats 2,000 calories a day, their fasting day would limit them to 500 calories. Since a full fast every other day can be quite intense, this approach is not recommended for those new to fasting.
Eat-Stop-Eat or 24-Hour Fast Method
As the name indicates, this method involves fasting for 24 hours once or twice a week. Many individuals prefer to fast from breakfast to breakfast or lunch to lunch. It’s best to practice this method sporadically, either a couple of days a week or a few times a month.
How to Practice Intermittent Fasting During Menopause
The key to intermittent fasting is to ease into it gradually. When choosing the best eating window, it’s best to consider one’s daily and weekly schedule. For instance, a fasting window from 7 p.m. to 11 a.m. allows most of the fasting to occur during sleep, while still making it possible to enjoy dinner with family.
Individuals attempting intermittent fasting may want to consider the following:(3)
Starting with shorter fasting periods and gradually increasing the duration to a comfortable level
Finding ways to stay occupied if snacking out of boredom is a habit
Adjusting eating windows as needed and being flexible about exact timing e.g. an eating window of 7 p.m. to 11 a.m. one day and from 8 p.m. to 12 p.m. the next
Consuming enough calories and not restricting too much during the eating window
Drinking water or other beverages throughout the day, which can also help manage hunger
Avoiding binge eating during eating periods, as it can lead to feeling sluggish and counteract the benefits of fasting
Being patient with weight loss
Expecting hunger waves, especially in early stages
Benefits of Intermittent Fasting During Menopause
Research highlights the following advantages of intermittent fasting (IF):(2)(5)
Supporting weight loss: IF can lead to moderate weight loss (1%–8%) in some individuals.
Improving insulin sensitivity: Weight gain is often linked to insulin resistance, a condition where the body struggles to use insulin effectively to regulate blood sugar levels. As IF can support weight loss, it aids in managing insulin resistance and improving insulin sensitivity.
Maintaining hormonal balance: While IF can’t increase estrogen levels, it’s believed to help maintain hormonal balance by aiding in weight loss and reducing fat tissue.
Managing cortisol levels: Fasting can help maintain normal levels of cortisol, the body's stress hormone. This balance can lead to better sleep and more stable appetite control, both of which can contribute to weight loss.
There’s no one-size-fits-all approach to managing weight. While intermittent fasting can help with weight management, individuals may also need additional treatment strategies, such as HRT, thyroid medications, antidepressants, etc. to address the underlying causes of weight gain.
Besides, IF may not be suitable for everyone, and it’s recommended to consult a physician or nutritionist to understand the safety and efficacy of this eating approach.
A healthcare professional can also help identify any underlying issues and suggest appropriate treatments to achieve and maintain a healthy weight. If you’re struggling with weight gain and other menopause symptoms, take this brief menopause quiz and find out if hormone replacement therapy could be the right option.
