What should women eat before fasting?

Yom Kippur fasting is not only a moment of introspection and connection to spirituality, but also a physiological challenge that puts the body to the test. Beyond the spiritual meaning of fasting, it is important to understand its physiological effect, taking into account the differences between men and women, and to know how it can be turned into an effective tool for weight loss and improving metabolic flexibility.The mechanism behind the effect of fasting on the body is based on metabolism – a process in which the body switches between different energy sources such as fats and carbohydrates according to changing needs. High metabolic flexibility allows the body to easily adapt to changes in diet and different physical conditions, thus maintaining a normal weight and improving general health.

During the fast, the glycogen stores in the body are depleted, and the body switches to using the fat stores as a source of energy. This phase is critical for burning fat effectively, but if the fast lasts too long, the body may begin to break down muscle to provide energy.

The effect of hormones and physiological variation

The differences in response to fasting between men and women are mainly due to the effect of hormones and physiological variation. Men and women react to fasting differently, and the main difference lies in the rate of transition to using fat as an energy source. Men tend to go into fat burning mode faster, thanks to the testosterone hormone that supports higher muscle mass and facilitates a quick transition to fat use. The high muscle mass also helps men maintain high metabolic levels while fasting, which gives them an advantage in being able to handle prolonged fasting.

Women’s bodies, on the other hand, are evolutionarily adapted to maintain fat reserves for pregnancy and breastfeeding. The high levels of the estrogen hormone, which affects the storage and utilization of fats in the body, may slow down the fat burning process. This difference may lead to an increased feeling of fatigue in women during the fast, especially if they did not prepare their bodies optimally beforehand.

In addition, the hormonal system in women changes throughout the menstrual cycle, and these hormonal changes can affect the way they respond to fasting. For example, in the luteal period of the cycle there is a tendency to use increased fat as an energy source compared to carbohydrates. During the fast, the body relies more on the oxidation of fats for energy, and this adaptation may be accelerated during the luteal phase due to the hormonal changes, affecting the feeling of hunger and inhibiting the body’s ability to adapt to prolonged fasting.

Nutritional preparation as a basis for a successful fast

In order to face these challenges and ensure a sense of well-being during the fast, you must take care of the nutritional preparation of the body before the fast. For men, a protein-rich diet can be the key to maintaining high energy levels over time. The proteins support the preservation of muscle mass and allow the body to transition more smoothly to the use of fat. Conversely, women may benefit from a diet rich in fiber, combined with vegetables and fruits, which create a lasting feeling of satiety. The fibers help maintain stable blood sugar levels, which contributes to a better coping with the physiological challenges of fasting.

 

 

 

The side effects of fasting vary between men and women: men tend to experience less fatigue and maintain stable energy levels, while women may experience dizziness or increased hunger. To minimize these effects, it is important to prepare the body in advance by drinking enough water and avoiding caffeine and sugar before the fast. Understanding the differences in response to fasting between the sexes and emphasizing unique metabolic needs can improve the personal experience and maximize the health benefits of fasting, thus turning it into an event that optimally connects the body and mind.

The author is a doctoral student in physiology and co-founder of the metabolic health company Lumen