Have you seen all the buzz on social media about intermittent fasting for PCOS? You’re probably wondering how it works and what it can do for you. Well, we’ve done the research for you and we’re here to share all the details!
Intermittent fasting and PCOS
Let’s dive into the world of intermittent fasting! It’s a diet where you eat normally for some days and then fast for others. It’s becoming really popular, especially for women with PCOS. But is it really as good as everyone says it is? Let’s find out what the experts say!
Intermittent fasting is a way of eating where you alternate between periods of eating and fasting. Research shows that this type of diet can help with weight loss, improve metabolism, manage stress, protect against disease and other ailments and may even contribute to a longer life. Polycystic ovary syndrome (PCOS) is a common endocrine disorder that affects many women worldwide.
Unfortunately, this disorder often leads to fertility problems and various metabolic complications. Recently, there has been growing interest in how dietary interventions, particularly intermittent fasting, can influence PCOS symptoms. In this blog article, I would like to present the results of a systematic review that deals with this topic. I’m so excited to show you all the amazing advantages and a few of the potential limitations of this nutritional approach!
What does research say about intermittent fasting for PCOS?
If you’re looking for reliable scientific data on the effects of intermittent fasting on PCOS in 2024, you’ll quickly realise that research is lagging behind social networks (or perhaps social networks are simply moving ahead, although many things are not really clear yet). Despite searching high and low in specialised journals, researchers were only able to identify three studies that were of decent quality. This shows us that this area of research is still very new, even though there is already a lively online discourse about it.
Body weight and body mass index
Many PCOS patients have struggled with obesity for years and it is very difficult to lose weight with PCOS. These studies have therefore investigated, among other things, how intermittent fasting affects weight. Two studies reported a fairly impressive reduction in body weight (BW) and body mass index (BMI). However, other studies showed that while some people did see improvements, others saw their progress reversed after the fasting ended (which is a bit of a bummer, right?). This is probably because different people approach intermittent fasting in very different ways. Some actually skip meals, while others eat basically the same amount in the shorter time they have available to eat.
So, if you’re thinking of trying intermittent fasting for weight loss, it’s really important to realise that simply not eating for 12-16 hours is not enough. It is just as important to actually eat less and healthier overall during the fast.
Let’s talk about metabolism! Blood sugar and blood lipids after intermittent fasting
With PCOS, it’s not just about weight. It’s all about health. For many women with PCOS, this includes blood sugar control. It can be really tough to keep blood sugar levels in balance, especially if insulin resistance is an issue. This is true for app. 70 % of overweight women with PCOS and app. 40 % of lean women with PCOS. Then, it’s unfortunately totally normal to feel tired and lacking in energy. But there is good news! Some studies have shown that intermittent fasting can measurably improve insulin sensitivity in PCOS and thus contribute to better blood sugar control.
Some of the study participants also saw changes in their lipid profiles. The researchers noticed that LDL and triglyceride (TG) levels (our “unhealthy” blood lipids) went down, while HDL levels (our “good” blood lipids) went up.
Intermittent fasting, hormonal balance and latent inflammation
Hormonal changes are a big problem with PCOS. Androgens are particularly high in polycystic ovary syndrome, and they’re the main cause of typical symptoms like skin blemishes and unwanted hair growth. It’s so great that intermittent fasting seems to really help with this! All the researchers and studies say that PCOS patients who did intermittent fasting had much lower androgen levels. In fact, they had less testosterone (TT) and a lower free androgen index (FAI). This is great news for all women suffering from PCOS!
Scientists also report that intermittent fasting helps to reduce inflammatory and oxidative stress markers. These are usually elevated in women with PCOS, which can lead to further problems.
PCOS, gut health and intermittent fasting
Last not least, there’s some really interesting new research out there suggesting that intermittent fasting might help to improve PCOS by changing the bacteria in your gut. It’s not uncommon for women with PCOS to have a different balance of bacteria in their gut. This can also affect insulin resistance and ovarian function, which is really important. It seems that intermittent fasting may help to regulate the bacteria in our gut. This could also help to reduce inflammation and improve our metabolism and health.
If you’re one of the many women who suffer from polycystic ovary syndrome, intermittent fasting could be a great way to not only lose weight, but also do something for your health. It’s a simple, straightforward way to help your body get back to its natural balance. You’ll be happy about measurable improvements in blood lipids and your hormone profile. But it doesn’t stop there. Scientific studies have also shown that intestinal health and inflammation levels can be significantly improved by intermittent fasting.
Many women with PCOS notice a lovely glow to their skin, nicer hair and, best of all, a more balanced mood and more energy in their everyday lives. So, what are you waiting for? Come on, you know you want to! Why not give intermittent fasting a try and see for yourself whether it’s really good for you?
I’d love to share a little tip with you! I’ve found that taking 1 x Fertilovit F PCOS daily with your first meal of the day is a great way to make sure you’re getting all the essential nutrients you need for PCOS when you’re fasting.
Has anyone here tried intermittent fasting for PCOS? I’d be really happy if you could share your experiences with our lovely community! Was it tricky to fit intermittent fasting into your everyday life? How did it work best for you? Did it help you? How did you feel?
Please write to me in the comments.
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Reference
Kalsekar AS, Abdelrahim DN, Faris ME. Effect of calorie restriction and intermittent fasting on glucose homeostasis, lipid profile, inflammatory, and hormonal markers in patients with polycystic ovary syndrome: a systematic review. Front Nutr. 2024 Apr 5;11:1362226. doi: 10.3389/fnut.2024.1362226. PMID: 38646104; PMCID: PMC11026672.
