Intermittent fasting (IF) has become a popular eating pattern for weight loss. But does it work for women navigating menopause—a stage already linked to weight gain, hormonal changes, and increased health risks? Let’s unpack what the science says to help you decide if intermittent fasting is a smart, healthy weight loss strategy for this phase of life.
By healthy weight loss, I’m referring to an approach that allows you to lose excess weight, stay healthy, energized, and active during the process, and importantly, keep the weight off long-term—something many women struggle with after menopause.
What is intermittent fasting?
The most common form of intermittent fasting for weight loss is the 16:8-hour method—you fast for 16 hours and eat during an 8-hour window [1]. In theory, you can eat anything during that window [1], but realistically, for women going through menopause, quality of diet becomes even more critical.
Hormonal shifts during menopause, particularly the decline in oestrogen, can slow metabolism, increase belly fat, and accelerate loss of muscle and bone mass. Therefore, loading up on fries, chocolates, large portions of desserts, or excessive alcohol during your eating window is unlikely to work in your favour. An occasional indulgence—a glass of wine or a small dessert—is perfectly fine, but your day-to-day meals should prioritize nutrient density.
Does intermittent fasting work for menopausal women?
Many women report success with IF for managing menopause-related weight gain, and there’s some science to support why it might work:
It naturally reduces calories intake: The general belief is that it works because it limits eating to an 8-hour window to reduce overall calorie consumption, often without strict tracking. This time bound approach promotes routine and encourages a disciplined lifestyle [1]. It is also likely to curb emotional or late-night snacking – a common culprit behind weight gain, especially during menopause.
It may improve metabolic health: Research suggests IF can lower insulin levels, improve insulin sensitivity, and reduce blood sugar fluctuations—all of which tend to worsen after menopause, increasing the risk of weight gain, type 2 diabetes, and cardiovascular disease [1].
It may lower inflammation: Emerging studies link IF with reductions in markers of inflammation, which often rise during and after menopause, contributing to joint pain, fatigue, and higher disease risk [2].
Other benefits that matter during menopause
More recently, based on animal studies, researchers have determined that intermittent fasting is a healthy way to lose weight because IF:
Supports fat loss, preserves lean muscle: Maintaining muscle mass is vital for menopausal women, as muscle mass naturally declines with age, affecting metabolism and bone health. IF, when paired with strength training and adequate protein intake, may support fat loss while minimizing muscle loss [2, 3].
Improves cholesterol and triglyceride levels: IF has been shown to reduce LDL (bad) cholesterol and triglycerides [2,4], lowering the risk of heart disease—a risk that rises significantly after menopause due to hormonal changes.
Reduces night-time eating habits: Eating late at night disrupts appetite-regulating hormones like leptin and ghrelin and has been associated with weight gain and poor sleep. IF encourages a structured daytime eating pattern, which can stabilize these hormones, support better sleep, and regulate weight [1].
Possible gut health benefit: Preliminary research suggests IF may positively influence gut microbiota by encouraging the growth of ‘lean microbes’ that limit energy absorption and storage. A healthy gut is also linked to better mood, immunity, and metabolic health—all relevant for women during menopause [1].
Helps manage Rheumatoid arthritis (RA): RA is a common inflammatory condition in postmenopausal women. A small study found that following a 16:8 intermittent fasting routine for 8 weeks helped reduce inflammation and improve liver health in women with RA. The fasting group showed lower levels of harmful inflammation markers and improved antioxidant levels compared to women who ate normally. While more research is needed, this suggests that IF might also help manage conditions like arthritis, not just weight gain [5].
What should you eat during the eating window?
For women going through menopause, what you eat during intermittent fasting is just as important as when you eat. Hormonal changes in this life stage can slow metabolism, increase belly fat, and weaken bones, making smart food choices essential—not just for weight loss, but for protecting overall health.
First, focus on protein. After menopause, your body naturally loses muscle mass, which can slow your metabolism further. To counter this, aim for at least 1.2 grams of protein per kilogram of body weight daily. Spread your protein intake across meals to keep muscles strong, support your metabolism, and help you feel full. Lean meats, poultry, fish, eggs, dairy, fortified plant-based milk, tofu, tempeh, lentils, beans, nuts, and seeds are all excellent options.
Bone health also needs extra attention. Menopause accelerates bone loss, increasing the risk of osteopenia and osteoporosis. Including calcium-rich foods daily—such as dairy products, leafy greens, tofu made with calcium, or small fish with edible bones like sardines—can help maintain strong bones. For most women, it’s also beneficial to supplement with vitamin D3, which improves calcium absorption, and vitamin K2, which helps ensure that calcium is deposited in your bones, not your arteries.
Fiber and plant-based foods deserve a place in your diet, too. Fiber supports digestion, heart health, and weight control. Whole grains like oats, brown rice, or whole wheat bread, along with plenty of fruits, vegetables, legumes, and lentils, will help meet your fiber needs. You need a minimum of 25g of fiber daily. Certain plant foods, like soy, flaxseeds, and chia seeds, also contain phytoestrogens—natural compounds that may ease menopause symptoms such as hot flashes and support hormonal balance.
Don’t forget healthy fats. Fats are vital for hormone production, heart health, and keeping you satisfied after meals. Include moderate amounts of foods like avocado, extra virgin olive oil, nuts, seeds, and fatty fish like salmon or sardines. Limit saturated fats, trans fats, and ultra-processed foods, which tend to fuel inflammation, worsen cholesterol levels, and make weight management harder.
Lastly, hydration is key. It’s easy to overlook fluids during fasting periods, but dehydration can leave you feeling tired, foggy, and craving unhealthy foods. Drink plenty of water, herbal teas, or naturally infused water with lemon, cucumber, or herbs to stay refreshed and energized—even during fasting hours.
Making thoughtful food choices during your eating window not only supports healthy weight loss but also helps you manage menopause symptoms, maintain muscle and bone health, and feel your best during this important life stage.
Important considerations for menopausal women
Many of the known benefits of IF come from animal studies, with human research still emerging. While IF can work for some women, it isn’t universally ideal, especially if:
- You experience fatigue, mood swings, or dizziness during fasting periods
- You have a history of disordered eating
- You struggle to meet your nutrient needs within the eating window
Conclusion
Intermittent fasting can be a useful tool to support healthy weight management during menopause, but it’s not a magic solution, and it certainly isn’t about skipping meals only to overindulge later. For women in this life stage, success with IF depends on combining a structured eating pattern with nutrient-dense, balanced meals that prioritize protein, fiber, healthy fats, and bone-supportive nutrients. It’s equally important to listen to your body. If fasting leaves you feeling fatigued, irritable, or nutritionally deprived, it may not be the right fit. As with any dietary change, focusing on long-term health, energy, and wellbeing—not just quick weight loss—is key to thriving through menopause.
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References
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4. Ganesan K, Habboush Y, Sultan S. Intermittent Fasting: The Choice for a Healthier Lifestyle. Cureus. 2018 Jul 9;10(7):e2947. doi: 10.7759/cureus.2947. PMID: 30202677; PMCID: PMC6128599. https://pubmed.ncbi.nlm.nih.gov/30202677/
5. Tavakoli A, Akhgarjand C, Ansar H, Houjaghani H, Khormani A, Djafarian K, Rostamian A, Ranjbar M, Farsani GM. The effects of intermittent fasting on antioxidant and inflammatory markers and liver enzymes in postmenopausal, overweight and obese women with rheumatoid arthritis: a randomized controlled trial. Sci Rep. 2025 Jan 18;15(1):2357. doi: 10.1038/s41598-025-86734-0. PMID: 39825120; PMCID: PMC11742681. https://pubmed.ncbi.nlm.nih.gov/39825120/
