Why Women are Choosing the 15/9 Intermittent Fasting

Welcome to the world of intermittent fasting, a lifestyle choice that has taken the health and wellness community by storm.

This eating pattern, which involves cycling between periods of eating and fasting, has been lauded for its potential benefits on body composition, metabolic health, and longevity.

One method that’s been gaining popularity, especially among women, is the 15/9 intermittent fasting method.

Unlike the more commonly known 16/8 method, where you fast for 16 hours and eat within an 8-hour window, the 15/9 method involves a slightly shorter fasting period of 15 hours followed by a 9-hour eating window.

This small adjustment can make a big difference, particularly for women who may find the traditional 16/8 method challenging.

Understanding the 15/9 Method

This method is similar to the popular 16/8 method but with a slightly longer eating window.

Here’s how it works: If you finish dinner by 7 p.m., you won’t eat anything again until 10 a.m. the next day.

This gives your body a 15-hour break from eating, allowing it to focus on repair, recovery, and burning stored fat.

Now, let’s compare this with other methods:

  • 16/8 Method: The 15/9 method offers a slightly longer eating window compared to the 16/8 method. This can make the fasting period feel less daunting and more manageable, especially for beginners or those with demanding schedules.
  • Eat-Stop-Eat: Unlike the Eat-Stop-Eat method, which involves a full 24-hour fast once or twice a week, the 15/9 method involves shorter daily fasts. This can be easier to stick to and less disruptive to your social life.
  • 5:2 Diet: The 5:2 diet involves two days of low-calorie intake each week, while the 15/9 method focuses on when you eat rather than how much you eat on specific days.

Each of these methods has its benefits and challenges, but the beauty of intermittent fasting is that you can experiment and find the approach that fits best with your lifestyle and health goals.

Intermittent Fasting for Women

While intermittent fasting can be a powerful tool for health and wellness, it’s important to note that it can affect women differently than men.

This is due to differences in hormones, body composition, and metabolic factors.

  • Women have a more sensitive hormonal balance that can be affected by prolonged periods of not eating.
  • Hormones such as Leptin and Ghrelin (which regulate hunger and satiety), Insulin (which regulates blood sugar levels), and reproductive hormones can all be impacted by fasting.
  • For instance, some women may find that longer fasting periods can lead to problems like hormonal imbalances, amenorrhea (loss of menstrual cycle), or fertility issues.

This is why it’s often recommended that women adopt a modified approach to intermittent fasting.

Studies show that women’s blood sugar control can get worse after three weeks of intermittent fasting, which doesn’t happen in men.

  • Some women experience changes in their menstrual cycles when they start fasting.
  • These issues arise because women’s bodies are more sensitive to calorie restriction.
  • When you eat too little, especially from fasting too much, a part of your brain called the hypothalamus can be affected.
  • This can mess up the hormones that control your reproductive system, potentially causing irregular periods, fertility problems, weakened bones, and other health issues.

Women should be cautious with intermittent fasting and consider a modified approach.

The 15/9 method is one such modification. Reducing the fasting window from 16 hours (as in the 16/8 method) to 15 hours provides a bit more flexibility and can be gentler on the female hormonal system.

This makes it a great choice for women looking to reap the benefits of intermittent fasting without the potential downsides of fasting for women.

Every woman is unique, and what works for one may not work for another. It’s always important to listen to your body and adjust your approach as needed.

And, of course, any new dietary regimen should be discussed with a healthcare professional.

Benefits of 15/9 Intermittent Fasting for Women

The 15/9 intermittent fasting method offers a range of potential benefits for women. Here are some key ones:

Weight Loss and Improved Body Composition:

  • By limiting the eating window, the 15/9 method can naturally lead to a reduction in calorie intake, promoting weight loss.
  • It can also boost metabolism and promote fat loss while preserving muscle mass.

Disease Prevention:

  • Intermittent fasting has been linked to a reduced risk of chronic diseases such as diabetes, heart disease, and certain types of cancer.

Improved Well-being:

  • Many people report increased energy levels, improved mood, and better mental clarity during their fasting periods.


  • The 15/9 method can simplify your day by reducing the amount of time spent planning, preparing, and eating meals.
  • This can be particularly beneficial for busy women who are juggling multiple responsibilities.

Remember, while the 15/9 method can offer these potential benefits, it’s important to approach it in a balanced and healthy way.

Always listen to your body’s signals and consult with a healthcare professional before starting any new dietary regimen.

Precautions and Side Effects

While the 15/9 intermittent fasting method can offer numerous benefits, it’s important to be aware of potential side effects and safety concerns, especially for women.

Here are some things to keep in mind:

Hunger and Fatigue:

  • Initially, you may experience hunger during the fasting periods and feel tired as your body adjusts to the new eating schedule.

Nutrient Deficiency:

  • If you’re not careful about what you eat during your eating window, you could end up with nutrient deficiencies.
  • It’s important to focus on nutrient-dense foods and maintain a balanced diet.

Hormonal Changes:

  • As mentioned earlier, fasting can affect women’s hormones differently than men’s.
  • Some women may experience changes in their menstrual cycle, mood swings, or other hormonal imbalances.

Eating Disorders:

  • If you have a history of eating disorders, intermittent fasting may not be suitable for you.
  • It could potentially trigger unhealthy behaviors or attitudes towards food.

Pregnancy and Breastfeeding:

  • Intermittent fasting is generally not recommended for pregnant or breastfeeding women, as they have increased nutritional needs.
  • If you experience persistent or severe side effects, it’s important to stop fasting and seek medical advice.

Always listen to your body and remember that it’s okay to adjust your fasting schedule or stop fasting altogether if it doesn’t feel suitable for you.

Getting Started with the 15/9 Method

Starting with the 15/9 intermittent fasting method can seem daunting at first, but with a few practical tips and some patience, you can make the transition smoother.

Here are some suggestions:

  1. Start Gradually: Instead of jumping straight into a 15-hour fast, start by pushing your breakfast an hour later each day until you reach the desired fasting window.
  2. Stay Hydrated: During your fasting window, make sure to drink plenty of water. You can also have black coffee or tea, but avoid adding sugar or milk as it can break your fast.
  3. Eat Nutrient-Dense Foods: During your eating window, focus on consuming nutrient-dense foods that will keep you satiated and provide you with the energy you need. Include a balance of proteins, healthy fats, and complex carbohydrates in your meals.
  4. Listen to Your Body: Pay attention to how your body responds to the new eating pattern. If you feel unwell or notice any adverse effects, it’s important to stop and seek medical advice.
  5. Be Patient: It can take some time for your body to adjust to the new eating schedule. Don’t be discouraged if it feels challenging at first; it will get easier over time.


How long should a woman fast for intermittent fasting?

For many women, a daily fast of 14 to 18 hours is often ideal for intermittent fasting. However, some women may find a daily fast of 16 to 18 hours, with an eating window of 6 to 8 hours, to be the most sustainable. It’s important to note that individual needs can vary, and it’s always best to consult with a healthcare professional before starting any new dietary regimen.

What is the best intermittent fasting ratio for women?

The most sustainable intermittent fasting schedules for women are typically the 16:8 or 14:10 diets. In the 16:8 diet, you fast for 16 hours and have an 8-hour eating window. In the 14:10 diet, you fast for 14 hours and have a 10-hour eating window.

Is 15:9 as effective as 16:8?

Yes, the 15:9 intermittent fasting method can be as effective as the 16:8 method. The effectiveness of these methods can depend on individual factors such as your schedule and blood sugar needs. Both methods can lead to changes in weight, blood sugar levels, and cholesterol over time. However, if you can extend your fasting window, you’ll experience more benefits.


The 15/9 method offers a flexible approach to intermittent fasting that can be particularly beneficial for women.

It’s a lifestyle choice that could potentially lead to improved health and well-being.

It’s important to remember that everyone is unique, and what works for one person may not work for another.

Always listen to your body and consult with a healthcare professional before starting any new dietary regimen.


Hi there, I'm Pranay, a fitness enthusiast who loves working out regularly and staying in shape. I'm passionate about health and fitness, and I'm always on the lookout for new and exciting ways to stay active and healthy.

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