Women and Fasting: Why Women Needs To Fast Differently



“Welcome, all , to this informative session on fasting. Today, we’re going to explore the importance of adopting a personalized approach to fasting, tailored specifically for women.”




“Fasting has been practiced for centuries and offers  so many health benefits. However, it’s essential to recognize that women’s bodies have unique physiological and hormonal characteristics, which require a thoughtful and individualized approach to fasting.”


SECTION 1: Understanding Women’s Physiology

“Before diving into the specifics topic of how women should fast differently, let’s take a moment to understand their unique physiology.”


“Women experience hormonal fluctuations throughout their menstrual cycle, affecting their energy levels, mood, and metabolism. These fluctuations are a crucial aspect we must consider when designing fasting strategies.”

Women experience different level of energy, mood, during there phases of menstrual cycle.


SECTION 2: The Different Phases of the Menstrual Cycle

“The menstrual cycle consists of four distinct phases: the Menstrual Phase, the Follicular Phase, the Ovulatory Phase, and the Luteal Phase.”


“During the Menstrual Phase, women might experience lower energy levels and may prefer more relaxed fasting approaches. The Follicular Phase sees a gradual increase in energy, allowing for more flexibility in fasting patterns.”


“The Ovulatory Phase, occurring midway through the cycle, brings peak energy levels and could be an ideal time for more intense fasting if desired. Lastly, the Luteal Phase presents hormonal changes that might make fasting more challenging, emphasizing the need for gentle fasting strategies.”

During ovulatory phase women increase hours of fasting , and they can play with different kinds of fasting , like 24 hrs water fasting, low-carb fasting.

During Luteal phase , due to mood change and low emotional state they might feel eating different or variety of food . In this phase you can try to eat atleast nutrition rich food and reduce junk food.


SECTION 3: Tailoring Fasting Methods for Women

“Now that we understand the importance of aligning fasting with the menstrual cycle, let’s explore some tailored fasting methods for women.”





“Intermittent fasting involves cycling between fasting and eating periods. Women may find that aligning the fasting window with their hormonal changes can optimize results and reduce potential discomfort.”

Research suggests, During follicular and ovulatory phase women can fast 16 hrs

And during Luteal phase 12-13 hrs fasting can be follow.


“Time-restricted feeding limits daily eating to specific hours. Women can adapt this approach based on their individual energy levels during different phases of their cycle.”


“Modified fasting allows for a more flexible approach, permitting the consumption of a limited number of calories during fasting periods, which can be particularly beneficial during the Luteal Phase.”

Depending upon your body need you can follow this diet or fasting types.


SECTION 4: Listening to Your Body


“The key to successful fasting lies in listening to your body and being attuned to its needs.”


[Scene shifts to show women engaging in various physical activities, meditation, and self-care practices.]


“During your fasting journey, it’s essential to nourish your body with nutrient-dense foods, stay well-hydrated, and get plenty of rest.”


SECTION 5: Seek Professional Guidance


“Remember, each woman is unique, and what works for one may not work for another. Seeking guidance from healthcare professionals, nutritionists, or registered dietitians can provide valuable insights into developing a fasting plan tailored to your individual need ”

Taking Professional help is all good idea ,if you starting something new or playing with your body.

Do read about – healthy meal planning 



“As we conclude , let’s celebrate the incredible power and resilience of the female body. By embracing personalized fasting approaches, we can unlock its full potential and achieve improved overall health and well-being.”


Thank you for connecting ☺️

Winter special – Green peas falafel / हरी मटर फलाफेल



Green peas falafel



You are going to love these green peas falafel recipe.They are so easy to make and pack with nutrition.

They are rich in fibre and protein.



Green peas 2 cups shelled

Garlic – 3-4 cloves

Salt as per taste

Cumin powder 1 TSP

Garam masala -½ TSP

Fresh coriander

Fresh palak

1 medium chopped onion

Lemon juice

Besan / gram flour – ½ bowl or oats powder

Oil for shallow or deep fry or air fry



Finely crush the peas, garlic, cumin powder, garam masala powder, salt , coriander in food processor or Grinder.

Transfer to large bowl , add onion , lemon juice and mix well.

Add besan/ gram flour or oats flour in the mixture.

Take small portion of mixture and shape it into falafal.

Heat the oil in pan / kadhi.

Once oil is hot then slide falafel and cook from both sides.

In air fry use 200° for 15 min.

Serve hot w

With hummus or mint chutney


Also check – Healthy meal planning 



Our daily Lifestyle habits and food play a great role in health. Cardiovascular diseases are the leading cause of death in the world according to the Global Burden of Disease study, with 18.6 million annual deaths in 2019, of which around 7.9 are attributable to diet.This means that diet plays a major role in the development and progression of these diseases.

        A study in Nature Communications reports the importance of skipping breakfast or late dinners and how they help in improving cardiovascular health. The modern lifestyle of Western societies has led to specific eating habits such as eating dinner late or skipping breakfast. In addition , the daily cycle of food intake (meals, snacks, etc.) alternating with periods of fasting synchronizes the peripheral clocks, or circadian rhythms, of the body’s various organs, thus influencing cardiometabolic functions such as blood pressure regulation. Chrononutrition is emerging as an important new field for understanding the relationship between the timing of food intake, circadian rhythms and health.

    Scientists used data from 103,389 participants in the NutriNet-Santé cohort (79% of whom were women, with an average age of 42) to study the associations between food intake patterns and cardiovascular disease. To reduce the risk of possible bias, the researchers accounted for a large number of confounding factors, especially sociodemographic factors (age, sex, family situation, etc.), diet nutritional quality, lifestyle and sleep cycle.

The results show that having a first meal later in the day (such as when skipping breakfast), is associated with a higher risk of cardiovascular disease, with a 6% increase in risk per hour delay. For example, a person who eats for the first time at 9 a.m. is 6% more likely to develop cardiovascular disease than someone who eats at 8 a.m. When it comes to the last meal of the day, eating late (after 9 p.m.) is associated with a 28% increase in the risk of cerebrovascular disease such as stroke compared with eating before 8 p.m., particularly in women. Finally, a longer duration of night-time fasting – the time between the last meal of the day and the first meal of the following day-is associated with a reduced risk of cerebrovascular disease, supporting the idea of eating one’s first and last meals earlier in the day.


These findings, which need to be replicated in other cohorts and through additional scientific studies with different designs, highlight a potential role for meal timing in preventing cardiovascular disease. They suggest that adopting the habit of eating breakfast earlier( prefer  within 1 hr after waking)  first and early last meals with a longer period of night-time fasting could help to prevent the risk of cardiovascular disease.

Sources – https://www.nature.com/articles/s41467-023-43444-3

 8. Soyabean chunks

100 gm of Soyabean chunks contains

Protein – 52 gm

Carbohydrates- 33 gm

Fat – 2 gm

Fiber – 13 gm

Total calories – 340 gm

 7. ToFU

100 gm of Tofu contain

Protein- 17 gm

Carbohydrates- 2 gm

Fat- 7 gm

Total calories – 110 gm


6. Curd / Yoghurt

100 gm of curd contain

Protein – 8-10 gm

Carbohydrates- 6 gm

Fat – 2 gm

Total calories – 78 gm



5. Paneer

100 gm of Paneer contain

Protein – 18 gm

Carbohydrates – 1 gm

Fat- 20 gm

Total calories – 264 gm

 4 lentil / legumes 

100 gm of lentil/ legumes contain

Protein – 25 gm

Carbohydrates – 60 gm

Fat – 1 gm

Fiber- 20 gm

Total calories -351 gm

 3. Moong sprouts

100 gm of Moong sprouts contain

Protein- 32 gm

Carbohydrates- 52 gm

Fat – 1 gm

Fibres -16 gm

Total calories – 294 gm

 2. Chickpeas 

100 gm of chickpeas contains

Protein- 20gm

Carbohydrates- 61 gm

Fat -6 gm

Fibres -12 gm

Total calories – 364 gm