MenopauseNutritionCourse Day6 IntermittentFastingAndKeto

GGS FREE 5-DAY MENOPAUSE & NUTRITION COURSE
Day 6: FAQ: Intermittent Fasting and Keto
Our GGS community often has questions about special diets. In particular,
many midlife women are curious about intermittent fasting (IF) and the keto-
genic diet. Can these ways of eating help women lose fat — or even minimize
specific menopause symptoms? And if so, how do they work?
While we typically recommend developing foundational nutrition skills over

specific diets or protocols, if you or a client are curious about them, here’s a
basic primer.
Intermittent Fasting
Fasting means going without energy (calories) from food and drinks for a
period of about 8–12 hours (or more). Once our bodies have digested and
absorbed the available energy from our last meal, we enter the fasted state.
Here, we rely on stored energy from glycogen in our liver, and eventually
body fat, for fuel.
Intermittent means sometimes, so intermittent fasting (IF) just means that

sometimes you go longer without eating.
Most of us already “fast” every day — when we sleep. Intermittent fasting

extends this normal period of fasting.
The idea behind IF is that having a period of purposeful fasting might:
o Have health benefits for some people.
o Help people become more mindful of their eating and aware of

hunger cues.
o Help people lose weight.
Become the go-to expert for women over 40: girlsgonestrong.com/menopause P1

WHAT DOES INTERMITTENT FASTING INVOLVE?

There are various types of intermittent fasting.
Time-Restricted Eating / Time-Restricted Feeding (TRE / TRF)
This involves only eating during a certain period most days. For instance,
someone might fast for 12 hours and then eat normally during the other 12
hours. This is known as a 12:12 fast. Other common types of TRE:
o 14:10: Fast for 14 hours; eat normally for 10 hours.
For observant Muslims, Ramadan can be a type of TRE / TRF, although

there are two periods of eating (before sunrise and after sunset).
Alternate-Day Fasting (ADF)
This involves eating normally on one day, then fasting the next, and repeat-
ing. Thus, people fast every other day, and eat normally every other day.
Fasting-Mimicking Diets
This isn’t really true fasting, but rather having days with very low energy
(calorie) intake (200–500 calories/day). These seem to have similar benefits
for health and weight loss.1
Fasting… Now and Again
In this case, people can simply wait a little longer to eat, stop eating earli-
er than normal, or skip a day of eating—without any structured schedule.
This type of fasting is also part of many religious traditions, such as those
with fasting days.

WHY WOULD SOMEONE DO INTERMITTENT FASTING?

Almost any adult (without a specific health problem that prevents it) can
do IF.
We may find ourselves inadvertently doing IF when we’re busy, traveling,

grieving, preparing for surgery, sick with food poisoning, or experiencing
other types of circumstances that might result in us not eating for a period
of time that’s longer than normal.
When it comes to purposeful IF, people have many reasons.
o They may want to lose weight/fat. Going longer without food may
mean we eat less. For instance, if we stop eating at 6:00 p.m., we
might avoid evening snacking. This can help people who are looking
to lose weight.2
o They may want to eat more mindfully. Food tastes pretty good after
a period of fasting, and some people welcome the chance to practice
gratitude for a meal.
o They may like the way that IF aligns with their schedule or
unique appetite cues. For some folks, it’s just a natural eating
pattern. They may not be hungry in the morning or the evening, and
IF is just a comfortable expression of that.
o They may want to get more comfortable with hunger, or learn
more about their own hunger and fullness cues. For clients who
feel anxious and afraid of being hungry, a purposeful fast may help
them see that mild hunger is not an emergency. Fasting may also
help people learn what physiological hunger feels like, so they can
better distinguish it from a craving or emotional hunger.

o They may have a specific health issue that seems to be improved

with IF — especially if that goes along with weight/fat loss.
Many types of health problems, such as metabolic syndrome or
cardiovascular disease, benefit from both periods of fasting and the
maintenance of a healthy body composition.3,4,5,6,7 While IF is being
explored for some specific diseases, usually it’s the body composition
change that improves the disease risk.8
o They may have spiritual, philosophical, or religious reasons.
Fasting may be part of a structured religious event (like Ramadan or
Yom Kippur), part of a traditional spiritual practice (like Indigenous /
First Nations fasting), or simply something that people want to use to
explore a deeper part of themselves.
WILL INTERMITTENT FASTING HELP MY CLIENT LOSE WEIGHT?

Once again, the answer is… it depends.
It can, if it helps her eat less, and eat more mindfully.
Again, when we aren’t eating, we aren’t consuming calories. Depending on

what and how much we eat when we are eating, fasting can be part of an
overall program of lowering our energy intake.2,9
Some people like IF because it feels less restrictive and more flexible than
conventional calorie restriction (aka “dieting”). For instance, alternating
days of eating normally with days of fasting or days of eating a very low
energy intake can be much easier and still create an overall long-term
energy deficit. The same can be true of doing TRE and having an eating
window where someone can enjoy meals that are the same size as they
normally eat (rather than all meals being smaller throughout the day).

Some people find that fasting helps them learn their physiological hunger
and fullness cues better so that when they do eat, they’re more aware of
whether it’s physical hunger. This, again, may help them eat less energy
overall to lose weight.
It won’t, if she compensates.
On the other hand, fasting might result in eating more at other times. This
can be because people’s control centers in their brain increase their hunger
and appetite to compensate for the lower energy intake, or because psycho-
logically it feels like they “earned” more food during their eating periods.
WHAT ARE SOME DRAWBACKS OF INTERMITTENT FASTING?

There are a few potential drawbacks to trying out IF.
Being Hungry
Depending on the IF method your client chooses, she might be hungry and
uncomfortable when she’s fasting. This can be challenging and may make it
difficult to stick with IF long term.
However, she might also be surprised to discover how not hungry she is
when fasting, which helps her feel more confident and capable of manag-
ing hunger at other times.
Nutritional Deficiencies
As always, it’s important to eat a nutrient-rich, health-promoting diet. Meal

and menu planning becomes especially important with a more aggressive
IF protocol.

Social and Family Routines
If your client is doing an IF pattern that requires her to skip meals or eat at
specific times, it may be difficult to socialize around meal times or spend
time with family. This can be a source of stress or discomfort.
Mood and Focus
While some people report improved mood and focus on IF, others find the
opposite: They’re “hangry” (hungry + angry), spaced-out, irritable, and so
on.
Exercise Performance
For athletes and highly active people, IF may not provide enough consis-
tently available energy or nutrients to support performance and recovery.
Hormonal Disruption
IF is a stressor—a potentially healthy one, but still a stressor. For women

who are already experiencing nutritional stress (e.g., not eating enough,
nutrient deficiencies) or who are already relatively lean, IF may disrupt
normal hormone levels, particularly reproductive and thyroid hormones.
Potential for Disordered Eating
While IF is not inherently disordered (in fact, some people appreciate the
sense of freedom and flexibility that the “intermittent” part of it can offer),
some people may find themselves becoming overly obsessed with their
eating windows or developing an unhealthy relationship with food as a
result of IF.

ARE THERE SOME COMMON MYTHS OR MISUNDERSTANDINGS ABOUT THE

DIET THAT PEOPLE SHOULD KNOW ABOUT?
Myth: You have to skip meals to do IF.
Fact: There are many different approaches to IF, and some methods
involve eating during a specific time window each day rather than skipping
meals altogether.
Myth: You can eat whatever you want during your eating window.
Fact: While IF doesn’t dictate what to eat, it’s still important to eat a nutri-
ent-rich, healthful diet when one does eat.
Myth: IF will slow down your metabolism.
Fact: While it’s true that prolonged calorie restriction and starvation can
slow down your metabolic rate, short-term intermittent fasting doesn’t
have any negative effects on metabolism.
Myth: IF is only for weight loss.
Fact: While IF can be an effective weight loss tool, it also has other
potential health benefits, including improved blood sugar control, lower
inflammation, and improved brain function.
Myth: IF has a special magical power for weight/fat loss.
Fact: Many types of nutritional plans can help people lose weight/fat and
improve their body composition, especially over the long term.10

ARE THERE SOME TIPS ON APPROACHING IF SAFELY?

If your client wants to experiment with this diet, how can she do it in a safe
and reasonable way? Here are a few ideas.
o Start slowly. For a client new to IF, it’s a good idea to start with a
more lenient approach, such as a 12-hour fast overnight.
o Stay hydrated. Drink plenty of water as well as other non-caloric
beverages that include electrolytes. This can help manage hunger
while also preventing dehydration.
o Eat well, when eating. During the eating window, focus on consuming
nutrient-rich, health-promoting foods that provide the body with
the nutrients it needs to function optimally. This can help prevent
nutrient deficiencies and promote overall health and well-being.
o Don’t fast when the stakes are high. People doing tasks where
concentration and energy are important (like, say, flying an airplane,
operating a race car, or doing surgery) should probably be well-fed.
Save fasting for when the stakes are lower.
o Pay attention. Encourage your client to monitor how she feels and
to listen to her body. Mild dizziness, nausea, or weakness is normal
and passes quickly. However, anything more significant than this may
mean that fasting isn’t a good choice for her. Suggest she keep a fasting
journal to track what she’s observing and discovering about herself.
IF A CLIENT WANTS TO TRY THIS DIET, WHAT SHOULD I TELL HER?

Here’s a sample script for opening a conversation.
“Thanks for sharing! I appreciate you letting me know what you’re

considering with your nutrition. Are you open to talking more about it
with me? OK, great!”

Then, use these types of questions to prompt a discussion:
o “So, tell me what appeals to you about this way of eating? What are
your best hopes about it?”
o “What do you know about it, and what would you like to know?”
o “Do you have any concerns about it? If so, what?”
o “If you did do this, how might you work it into your existing routine?
What types of logistics (such as meal planning) might you need to
think about?”
o [For a highly active and/or athlete client] “How do you think you
might adapt your training to accommodate it?”
o “Are you open to monitoring things like your energy level and recovery
while you try this? We can treat this as an experiment — a way of
learning more about you and what helps your unique body feel best.”
Ketogenic Diets
To understand ketogenic diets, we need to understand a little bit about keto-
sis. And to understand ketosis, we need to understand a little bit about our
brains — namely, that they’re the most energy-hungry organ in our bodies,
accounting for about 20 percent of our basic daily energy needs.11,12,13
In our evolutionary history, food wasn’t always easily available. But our
brains needed fuel. So, our bodies figured out a way to get energy to our
brains, either:
o During fasting or starvation (about 24–48 hours without food).
o When carbohydrates (such as fruit and starchy tubers) were not

available.
Enter ketosis.

This is a way for our bodies to use fat — such as circulating fatty acids from
food, or stored body fat — for fuel, instead of glucose (sugar) from carbohy-
drates.
Here’s the process:14,15,16,17
11. Our livers sense that there isn’t enough available carbohydrate
stored as glycogen. This is either because we haven’t eaten any for
a long time, or because we’ve been fasting for about 12–20 hours or
more (depending on the person).
22. Once glycogen stores are depleted, the body begins to break down
stored fat into fatty acids. This process is called lipolysis. These
fatty acids are then transported to the liver to be converted into
ketone bodies.
33. Once in the liver, the fatty acids are further broken down into
acetyl-CoA. This is used to produce ketone bodies through
ketogenesis. The three ketone bodies (or ketones) produced are
acetone, acetoacetate, and beta-hydroxybutyrate.
44. Most cells in the body, including in the brain, heart, and skeletal
muscle, can then use ketones for fuel (ketone utilization).
Importantly: A normal state of ketosis as an adaptation to low-

carbohydrate diets or fasting is not the same as diabetic ketoacidosis, a
serious, acute metabolic complication of diabetes.15
WHAT IS A KETOGENIC DIET? WHAT DOES IT INVOLVE?

A ketogenic diet is one that creates a state of ketosis, and stimulates the
formation of ketone bodies. This generally happens when dietary carbohy-
drates are extremely low.
Thus, a ketogenic diet is usually very low in carbohydrates, and higher

in fat.
As a percentage of total daily calories, this breaks down to about:
o 5–10 percent carbohydrate
o 70–80 percent fat
o 10–20 percent protein
For most people, this is under 50 grams of carbohydrates per day.
Because carbohydrate levels are so low, this also changes some hormones.
Insulin levels go down, while levels of glucagon and growth hormone go up.
Contrary to popular perception, a keto diet is not a high-protein diet.

Protein is low to moderate. If protein is too high, the body is able to create
glucose from amino acids in a process known as gluconeogenesis. This can
potentially raise blood sugar levels and kick someone out of ketosis.
WHAT MIGHT A TYPICAL KETO MEAL LOOK LIKE?

Building on the principle of low-carb / high-fat / moderate-protein, typical
meals might be:
o A salmon filet cooked in olive oil with wilted spinach.
o Raw vegetables with almond butter.
o An omelet with avocado, mushrooms, and tomatoes.
o Chicken curry with coconut milk served over cauliflower rice.
WHY WOULD SOMEONE DO A KETOGENIC DIET?

There are a few reasons why someone might want to experiment with a
ketogenic diet.
Specific Health Concerns
The ketogenic diet originated in the 1920s as a treatment for children

with epilepsy. Given that many brain disorders and some health concerns
(such as cancer) affect glucose metabolism in the brain, researchers
hypothesize that being in ketosis might be helpful for these specific health
issues.16,18,19,20,21
A ketogenic diet may help protect the brain via antioxidant activity, lower-
ing mitochondrial damage, and anti-inflammatory mechanisms.
It’s out of your scope of practice as a coach to prescribe or recommend keto

(or any diet) to treat a specific health concern. Refer your client to her doctor
or a registered dietitian if she’s looking for dietary recommendations here.
Training to Meet Specific Conditions
Some physical challenges — such as elite military selection — involve

physical exertion while fasted or with low availability of carbohydrates.
Helping trainees practice exercising while in ketosis can familiarize them
with the experience, and potentially help their bodies be more effective at
switching to ketosis when conditions demand it.
Other evidence suggests that ketosis may help people who spend time in
low-oxygen conditions, such as mountaineers or people who work under-
water for long periods.22,23
High Body Fat, Metabolic Syndrome, or Type 2 Diabetes
There’s some evidence that ketogenic diets can help people with very high
body fat and related metabolic syndrome.24 In some cases, keto diets may
improve HbA1c, a metabolic marker of Type 2 diabetes.25,26
However, many other diets that help people lose body fat and improve
their body composition have the same effect. There doesn’t seem to be any-
thing particularly special about a ketogenic diet, especially over the long
term, and it can be hard to sustain over time.27
The Takeaway
Although a keto diet may help with a few specific health issues, it won’t
necessarily make a reasonably healthy person healthier. For many people,
such a highly structured dietary approach is hard to stick to, so other
options are better.
WILL A KETO DIET HELP MY CLIENT LOSE WEIGHT OR CHANGE HER BODY
COMPOSITION?
It depends.
A keto diet will create the illusion of quick weight loss. Without
carbohydrates in the diet, people will lose several pounds of water in the
first several days. This is a common trick used by athletes who need to cut
weight for their sports competitions.
However, ultimately, to lose weight and fat in the long term, we have
to eat less energy than we expend — in other words, eat fewer calories
than we burn.
Some people who want to lose weight find that a ketogenic diet decreases
their appetite significantly, so they’re able to eat less overall. Others don’t
find this effect from keto diets, and end up eating more calories because of
the higher fat levels (since fats are calorie-dense and often easy to overeat).
Psychologically, some people who have done low-fat diets in the past might
enjoy being able to eat previously “off-limits” foods, or fatty foods in high-
er amounts. They may feel less deprived, and thus comfortable eating less
overall. Or, again, they may end up eating an overabundance of delicious
but calorie-dense fats.
When it comes to changing body composition, and specifically building

muscle and lean mass, a keto diet will likely not help. Insulin, which is
released when we eat carbohydrates, seems to be a key signaling hormone
for anabolism, or growth and repair.
WILL A KETO DIET HELP ATHLETIC PERFORMANCE?

Likely not.
Aside from the specific examples mentioned above, most athletes and
active people without special requirements perform worse (or at least no
better) in ketosis. This is especially true in events that require anything
more than a very slow pace — which is most sports.
Additionally, without the help of insulin transporting nutrients into cells,

it can be harder for many athletes and active people to recover. Workouts
may feel harder and harder over time, and people may have less and less
energy for physical tasks.
WHAT ARE SOME DRAWBACKS OF KETOGENIC DIETS?

Restrictive Menus
Even people whose medical condition is improved by a keto diet often find
it hard to stick to. This is because their food selection is so limited, and
many people prefer variety. A strict keto diet can make it hard to enjoy
socializing, restaurant meals, or simply unexpected and uncontrolled food
situations.
Constipation
Since we get fiber from carbohydrate-containing foods (such as fruits, vege-

tables, beans and legumes, starchy tubers, and whole grains), many people
find they’re constipated on a keto diet. Given that constipation can be part
of perimenopause, this may not be very appealing to midlife women.
Change in Cardiovascular Risk Profile
Many people who have tried a keto diet to be healthier have been
shocked by a visit to their doctor that reveals disrupted blood lipids and
triglycerides — a major risk factor for cardiovascular disease (CVD).
Cardiovascular risk profile is complex and partially genetic. However, a
diet high in saturated fats can increase CVD risk.
This may be helped by ensuring the fat component of the diet is mainly
unsaturated and monounsaturated fats from foods like nuts, seeds,
avocados, olives, and fatty fish (rather than saturated fats from foods like
high-fat dairy and meat).
Insomnia and Sleep Disturbances
Insomnia and disturbed sleep (especially early wakeups) are common side
effects of eliminating carbohydrates from the diet. For menopausal women
whose sleep may already be disrupted, this can be a major problem.
Mood Changes
While some people find that their mood stabilizes with a keto diet (likely
thanks to the effects of ketones in the brain), others may find that it
increases anxiety or excessive worrying about food.
ARE THERE SOME COMMON MYTHS OR MISUNDERSTANDINGS ABOUT THE

DIET THAT PEOPLE SHOULD KNOW ABOUT?
Myth: You can eat anything you want on a keto diet. Without insulin,
you can’t gain fat.
Fact: Our bodies are smarter (and thriftier) than that!
Since fat is a crucial storage depot for energy, our bodies have more than
one way to store it. You can over-eat calories on a keto diet… and thanks to
the calorie density of those delicious high-fat foods, it’s easy to do. Plus, a
high intake of saturated fats in particular can increase the risk of cardio-
vascular disease.
Myth: The keto diet is a quick fix for weight loss.
Fact: While the ketogenic diet may lead to rapid weight loss in the short
term, sustained weight loss requires a long-term commitment to healthy
lifestyle habits — like regular exercise, eating the right amount for our
body’s needs, and managing stress.
Myth: The keto diet is a high-protein diet.
Fact: The keto diet is actually a moderate-protein diet, with most calories
coming from fat. Consuming too much protein can actually kick you out of
ketosis, so it’s important to monitor protein intake on a keto diet.
Myth: The keto diet can cure all diseases.
Fact: While some studies suggest that the ketogenic diet may be helpful in
managing certain health conditions, such as epilepsy and Type 2 diabetes,
it’s not a cure-all for all diseases. Keep in mind, too, that prescribing dietary
protocols for health conditions is outside of a coach’s scope of practice,
unless you are licensed accordingly.
ARE THERE SOME TIPS ON APPROACHING THE KETO DIET SAFELY?

If your client wants to experiment with this diet, how can she do that in a
safe and reasonable way?
Here are a few ideas.
o Plan meals carefully. A diet of minimally-processed foods that is

higher in unsaturated and monounsaturated fats is the best bet, but
it won’t happen by accident. Work with your client to come up with
at least a few go-to meals and meal strategies.
o Drink lots of water and consider a fiber supplement. With
constipation being a common concern for both older women and
people on keto diets, your client will have to be careful to ensure
she’s still having easy regular bowel movements.
o Encourage her to discuss her dietary plan with her healthcare
provider(s). While a keto diet is relatively safe for most people,
your client may have health issues that are worth considering before
starting this type of regime. It’s also wise to check blood lipids every
few months and monitor changes in the CVD risk profile.
o Monitor energy and well-being. The simplest answer to “Is this
way of eating a good idea?” is to evaluate how you feel and perform,
both today and over the long term. Encourage your client to keep a
journal of how she feels — for instance, her energy levels, fatigue,
motivation to be active, recovery, sleep, mood, and so on. If she
feels fantastic on her nutrition plan, great! If not… encourage her to
consider changes.
IF A CLIENT WANTS TO TRY THIS DIET, WHAT SHOULD I TELL HER?

Just like with IF, here’s a sample script for opening a conversation.
“Thanks for sharing! I appreciate you letting me know what you’re

considering with your nutrition. Are you open to talking more about it
with me? Ok, great!”
Then, use these types of questions to prompt a discussion:
o “So, tell me what appeals to you about this way of eating? What are
your best hopes about it?”
o “What do you know about it, and what would you like to know?”
o “Do you have any concerns about it? If so, what?”
o “If you did do this, how might you work it into your existing routine?
What types of logistics (such as meal planning) might you need to
think about?”
o [For a highly active or athlete client] “How do you think you might
adapt your training to accommodate it?”
o “Are you open to monitoring things like your energy level and recovery
while you try this? We can treat this as an experiment — a way of
learning more about you and what helps your unique body feel best.”
REFERENCES
1 Choi IY, Lee C, Longo VD. Nutrition and fasting mimicking diets in the prevention and
treatment of autoimmune diseases and immunosenescence. Mol Cell Endocrinol. 2017
Nov 5;455:4–12.
2 Varady KA, Cienfuegos S, Ezpeleta M, Gabel K. Clinical application of intermittent

fasting for weight loss: progress and future directions. Nat Rev Endocrinol. 2022
May;18(5):309–21.
3 Santos HO, Macedo RCO. Impact of intermittent fasting on the lipid profile: Assessment
associated with diet and weight loss. Clin Nutr ESPEN. 2018 Apr;24:14–21.
4 Clifton KK, Ma CX, Fontana L, Peterson LL. Intermittent fasting in the prevention and
treatment of cancer. CA Cancer J Clin. 2021 Nov;71(6):527–46.
5 Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease
processes. Ageing Res Rev. 2017 Oct;39:46–58.
6 Vasim I, Majeed CN, DeBoer MD. Intermittent Fasting and Metabolic Health. Nutrients
[Internet]. 2022 Jan 31;14(3). Available from: http://dx.doi.org/10.3390/nu14030631
7 Varady KA, Cienfuegos S, Ezpeleta M, Gabel K. Cardiometabolic Benefits of Intermittent

Fasting. Annu Rev Nutr. 2021 Oct 11;41:333–61.
8 Freire R. Scientific evidence of diets for weight loss: Different macronutrient

composition, intermittent fasting, and popular diets. Nutrition. 2020 Jan;69:110549.
9 Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, et al. Intermittent fasting

and weight loss: Systematic review. Can Fam Physician. 2020 Feb;66(2):117–25.
10 Rynders CA, Thomas EA, Zaman A, Pan Z, Catenacci VA, Melanson EL. Effectiveness of
Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Re-
striction for Weight Loss. Nutrients [Internet]. 2019 Oct 14;11(10). Available from: http://
dx.doi.org/10.3390/nu11102442
11 Deitmer JW, Theparambil SM, Ruminot I, Noor SI, Becker HM. Energy Dynamics in the
Brain: Contributions of Astrocytes to Metabolism and pH Homeostasis. Front Neurosci.
2019 Dec 6;13:1301.
12 Peters A. The selfish brain: Competition for energy resources. Am J Hum Biol. 2011 Jan-
Feb;23(1):29–34.
13 Raichle ME, Gusnard DA. Appraising the brain’s energy budget. Proc Natl Acad Sci U S A.
2002 Aug 6;99(16):10237–9.
14 McGarry JD, Foster DW. Regulation of ketogenesis and clinical aspects of the ketotic
state. Metabolism. 1972 May;21(5):471–89.
15 Laffel L. Ketone bodies: a review of physiology, pathophysiology and application of

monitoring to diabetes. Diabetes Metab Res Rev. 1999 Nov-Dec;15(6):412–26.
16 Dąbek A, Wojtala M, Pirola L, Balcerczyk A. Modulation of Cellular Biochemistry,

Epigenetics and Metabolomics by Ketone Bodies. Implications of the Ketogenic Diet in
the Physiology of the Organism and Pathological States. Nutrients [Internet]. 2020 Mar
17;12(3). Available from: http://dx.doi.org/10.3390/nu12030788
17 Kolb H, Kempf K, Röhling M, Lenzen-Schulte M, Schloot NC, Martin S. Ketone bodies:

from enemy to friend and guardian angel. BMC Med. 2021 Dec 9;19(1):313.
18 Wells J, Swaminathan A, Paseka J, Hanson C. Efficacy and Safety of a Ketogenic Diet in

Children and Adolescents with Refractory Epilepsy-A Review. Nutrients [Internet]. 2020
Jun 17;12(6). Available from: http://dx.doi.org/10.3390/nu12061809
19 Davis JJ, Fournakis N, Ellison J. Ketogenic diet for the treatment and prevention of
dementia: a review. J Geriatr Psychiatry Neurol. 2021 Jan;34(1):3–10.
20 Krikorian R, Shidler MD, Summer SS, Sullivan PG, Duker AP, Isaacson RS, et al.
Nutritional ketosis for mild cognitive impairment in Parkinson’s disease: A controlled
pilot trial. Clin Park Relat Disord. 2019 Aug 6;1:41–7.
21 Krikorian R, Shidler MD, Dangelo K, Couch SC, Benoit SC, Clegg DJ. Dietary ketosis
enhances memory in mild cognitive impairment. Neurobiol Aging. 2012 Feb;33(2):425.
e19–27.
22 Bosco G, Rizzato A, Quartesan S, Camporesi E, Mangar D, Paganini M, et al. Effects of the

Ketogenic diet in overweight divers breathing Enriched Air Nitrox. Sci Rep. 2018 Feb
8;8(1):2655.
23 Valadao JM, Vigilante JA, DiGeorge NW, O’Connor SE, Bear A, Kenyon J, et al. Keto-
genic diet for high partial pressure oxygen diving. Undersea Hyperb Med. 2014 Jul-
Aug;41(4):331–5.
24 Kumar S, Behl T, Sachdeva M, Sehgal A, Kumari S, Kumar A, et al. Implicating the effect
of ketogenic diet as a preventive measure to obesity and diabetes mellitus. Life Sci. 2021
Jan 1;264:118661.
25 Tinguely D, Gross J, Kosinski C. Efficacy of Ketogenic Diets on Type 2 Diabetes: a System-

atic Review. Curr Diab Rep. 2021 Aug 27;21(9):32.
26 Casanueva FF, Castellana M, Bellido D, Trimboli P, Castro AI, Sajoux I, et al. Ketogenic
diets as treatment of obesity and type 2 diabetes mellitus. Rev Endocr Metab Disord.
2020 Sep;21(3):381–97.
27 Bolla AM, Caretto A, Laurenzi A, Scavini M, Piemonti L. Low-Carb and Ketogenic Diets
in Type 1 and Type 2 Diabetes. Nutrients [Internet]. 2019 Apr 26;11(5). Available from:
http://dx.doi.org/10.3390/nu11050962

MenopauseNutritionCourse Day6 IntermittentFastingAndKeto

Uploaded by

Copyright:

Available Formats

You might also like

MenopauseNutritionCourse Day6 IntermittentFastingAndKeto

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

MenopauseNutritionCourse Day6 IntermittentFastingAndKeto

Uploaded by

Copyright:

Available Formats

GGS FREE 5-DAY MENOPAUSE & NUTRITION COURSE

Day 6: FAQ: Intermittent Fasting and Keto

While we typically recommend developing foundational nutrition skills over

Intermittent means sometimes, so intermittent fasting (IF) just means that

Most of us already “fast” every day — when we sleep. Intermittent fasting

The idea behind IF is that having a period of purposeful fasting might:

o Have health benefits for some people.

o Help people become more mindful of their eating and aware of

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P1

WHAT DOES INTERMITTENT FASTING INVOLVE?

Time-Restricted Eating / Time-Restricted Feeding (TRE / TRF)

o 14:10: Fast for 14 hours; eat normally for 10 hours.

o 16:8: Fast for 16 hours; eat normally for 8 hours.

o 20:4: Fast for 20 hours; eat normally for 4 hours.

For observant Muslims, Ramadan can be a type of TRE / TRF, although

Alternate-Day Fasting (ADF)

Fasting… Now and Again

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P2

WHY WOULD SOMEONE DO INTERMITTENT FASTING?

We may find ourselves inadvertently doing IF when we’re busy, traveling,

When it comes to purposeful IF, people have many reasons.

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P3

o They may have a specific health issue that seems to be improved

WILL INTERMITTENT FASTING HELP MY CLIENT LOSE WEIGHT?

It can, if it helps her eat less, and eat more mindfully.

Again, when we aren’t eating, we aren’t consuming calories. Depending on

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P4

It won’t, if she compensates.

WHAT ARE SOME DRAWBACKS OF INTERMITTENT FASTING?

As always, it’s important to eat a nutrient-rich, health-promoting diet. Meal

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P5

Social and Family Routines

Mood and Focus

IF is a stressor—a potentially healthy one, but still a stressor. For women

Potential for Disordered Eating

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P6

ARE THERE SOME COMMON MYTHS OR MISUNDERSTANDINGS ABOUT THE

Myth: IF will slow down your metabolism.

Myth: IF is only for weight loss.

Myth: IF has a special magical power for weight/fat loss.

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P7

ARE THERE SOME TIPS ON APPROACHING IF SAFELY?

IF A CLIENT WANTS TO TRY THIS DIET, WHAT SHOULD I TELL HER?

“Thanks for sharing! I appreciate you letting me know what you’re

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P8

Then, use these types of questions to prompt a discussion:

o “Do you have any concerns about it? If so, what?”

o During fasting or starvation (about 24–48 hours without food).

o When carbohydrates (such as fruit and starchy tubers) were not

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P9

Here’s the process:14,15,16,17

Importantly: A normal state of ketosis as an adaptation to low-

WHAT IS A KETOGENIC DIET? WHAT DOES IT INVOLVE?

Thus, a ketogenic diet is usually very low in carbohydrates, and higher

As a percentage of total daily calories, this breaks down to about:

o 5–10 percent carbohydrate

o 70–80 percent fat