Kann ich fasten, wenn ich Nahrungsmittelallergien habe? Reverse Health Ernährungsleitfaden | Hilfe

Dietary preferences can be challenging to navigate when taking on a new nutrition plan. During midlife, when correct nutrition helps to balance hormones and metabolism, dietary considerations can add confusion.

Fortunately, Reverse Health is specifically designed for women over 40, with all different dietary needs.

In this article, we discuss how fasting works with Reverse Health. We cover fasting with different diets, personalized nutrition, safety considerations, and more.

Understanding Fasting with Reverse Health

Reverse Health aims to provide helpful fasting tips for all dietary requirements. Below, we discuss what fasting means in the Reverse Health program and how it supports women over 40.

What Fasting Means in the Reverse Health Program

Reverse Health employs science-backed intermittent fasting techniques to improve metabolic health, support your metabolism, and simplify your nutrition routine.

Beginning with a quiz, Reverse Health identifies your preferences, goals, and dietary needs to formulate a plan that is safe and effective for your body.

Once you begin, the Reverse Health will have your fasting tracker, goals, progress tracker, and weekly meal plan, providing you with everything you need for successful and sustainable weight loss.

How Fasting Supports Women 40+ in Hormone Balance and Metabolism

Intermittent fasting supports hormone balance and metabolism, which is beneficial for women over 40.

Women over 40 experience the decline of estrogen and progesterone, two powerful sex hormones that are responsible for regulating puberty, menstrual cycles, and pregnancy.

Alongside this, these hormones support bone health, cardiovascular health, metabolism, brain function, skin, and hair.

Sadly, when these hormones decline, so too do the areas they support. Research indicates this disrupts metabolic signals, increasing the risk of type 2 diabetes, hypertension, and cardiovascular disease.

During this time, evidence shows that fat distribution shifts from the hips and waist to the abdomen, increasing fat around the vital organs. This increases the risk of cardiometabolic risk and mortality.

Studies show that fasting influences systems including insulin, thyroid, sex hormones, and glucocorticoids, which are responsible for the metabolism of carbohydrates, protein, and fats.

Planned, extended periods of fasting are shown to be effective for reducing insulin resistance, while increasing the hormone adiponectin, which is the hormone responsible for regulating glucose and the breakdown of fatty acids.

These benefits are invaluable for women, addressing the hormone-related issues they experience after 40.

Why Fasting is Flexible — Not Restrictive

When people think of fasting, they get fixated on when they can’t eat, failing to see the positives. The truth is, fasting is incredibly flexible, allowing you to set your meal times to match your needs.

Here is a list of common fasting windows:

• 12:12: 12 hours fasting, 12-hour eating window.
• 16:8: 16 hours fasting, 8-hour eating window.
• 18:6: 18 hours fasting, 6-hour eating window.
• 20:4: 20 hours fasting. 4-hour eating window.

For example, for those who enjoy the 16:8 fast, they stop eating early, sleep the majority of their fasting window, and eat lunch.

This is the following timetable:

• Fasting: 8 pm to 12 pm
• Eating: 12 pm to 8 pm

Skipping breakfast can be challenging for some, but for others, eliminating it frees up time during the morning. After some time, hunger during fasting windows typically subsides, which provides a nice break from the instant thought of wanting to eat.

Can You Fast if You Are Vegetarian, Vegan, or Pescatarian?

One of the best things about fasting is that it is compatible with all diets. Below, we discuss how Reverse Health adapts fasting plans to plant-based diets, key nutrients to focus on, and sample fasting days for vegetarians.

How Reverse Health Adapts Meal Plans for Plant-Based Diets

Reverse Health accounts adapt fasting meal plans to support plant-based subscribers using the introductory questionnaire on the app or online.

All your meals will then be presented as plant-based options. These can be viewed in the “My Day” and “Meal Plan” tabs located at the bottom of the screen.

If your dietary preferences or needs change, you can change them using the following directions:

1. Tap on “My Profile” (top right corner).
2. Find “Food Preferences”.
3. Tap “Edit”.
4. Tap “Continue”.
5. Choose your new diet preference.
6. Tap “Update Preferences”.

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Key Nutrients to Focus on During Fasting (Protein, Iron, B12)

There are several key nutrients that women over 40 should focus on during fasting. Below is a list of nutrients and their functions in the body.

• Protein: Maintains satiety, builds and supports lean muscle mass.
• Iron: Supports oxygen transportation, the immune system, hormone synthesis, and cognitive function.
• Vitamin B12: Vital for red blood cells, the nervous system, and energy production.
• Fiber: Supports digestive health, blood sugar control, gut health, and satiety.
• Omega-3 Fatty Aids: Supports cells of the brain, eye, and heart, and reduces inflammation.
• Complex Carbohydrates: Sustained energy, regulates blood sugar.
• Electrolytes: Maintain fluid balance, bone health, and support nerve and muscle function.

Sample Fasting Day Ideas for Vegetarians

Here is a sample fasting day for vegetarians using a 16-hour fasting and 8-hour eating window.

Morning Fasting Window (12:00 am – 12:00 pm)

• Water
• Black Coffee
• Herbal or Green Tea (Unsweetened)

Eating Window (12:00 pm – 8:00 pm)

12:00 pm — High Protein Salad Bowl

• Baked tofu, spinach, arugula, romaine, cherry tomatoes, cucumbers, carrots (grated), quinoa (cooked), avocado, pumpkin seeds, dressing (extra virgin olive oil, lemon juice, salt, black pepper)

3:00 pm — Smoothie

• Banana, spinach, natural peanut butter, almond milk (unsweetened), plant protein powder

6:30 pm — Lentil Curry

• Cooked lentils, onion, garlic, ginger, coconut milk, diced tomatoes, curry powder, turmeric, salt, olive oil

7:45 pm — Snack

• Mixed nuts

Evening Fasting Window (8:00 pm – 12:00 pm)

• Water
• Herbal or Green Tea (Unsweetened)

Fasting with Food Intolerances or Allergies

Fasting with food intolerances or allergies may seem like a challenge; however, it has actually never been simpler with Reverse Health. Below, we discuss gluten-free fasting, managing allergies, and how to safely adjust your meals.

Gluten-Free Fasting with Celiac Disease

Fasting with celiac disease is not only uncomplicated, but it may even reduce inflammation and help the gut repair. Research shows that intermittent fasting not only increases gut microbiota diversity but also lowers inflammation.

Like adjusting diet preferences, switching to gluten-free can be done during the onboarding questionnaire or in the settings tab.

Fortunately, this leaves you with a range of whole foods such as meat, fish, poultry, rice, corn, quinoa, and most dairy products. These foods provide protein, complex carbohydrates, and healthy fats to support an intermittent fasting diet.

Managing Dairy, Soy, or Nut Intolerances

Like managing diet preferences, you can also manage your preferences to avoid dairy, soy, and nuts. While these foods contain a range of excellent nutrients, removing them will not impact your fast.

How to Safely Adjust Your Meals and Avoid Trigger Foods

Safely adjusting your meals and avoiding trigger foods may sound like a simple elimination. However, as someone who must remove intolerances, you must ensure that you get enough nutrients from the remaining foods in your diet.

A balanced diet of protein, complex carbohydrates, and healthy fats will ensure your diet is well-balanced, forming a solid foundation for your fast.

From here, it makes it easier to eliminate trigger foods and fill nutrient gaps, which can be done using supplementation.

Personalized Nutrition in the App

Reverse Health offers personalized nutrition based on your dietary preferences. Below, we discuss how the app modifies its plans, how to choose your dietary preferences, and how to adjust your fasting window.

How the App Tailors Your Plan Based on Preferences

The Reverse Health app tailors your plan based on your needs through the onboarding questionnaire. This identifies dietary preferences and food intolerances.

Where to Indicate Dietary Needs or Restrictions in Your Profile

If you need to adjust your dietary needs or attrition, you do so in the following steps.

1. Tap on “My Profile” (top right corner).
2. Find “Food Preferences”.
3. Tap “Edit”.
4. Tap “Continue”.
5. Choose your new diet preference.
6. Tap “Update Preferences”.

Adjusting Meal Plans and Fasting Windows Manually

Adjust your meals and fasting windows gives you greater control over your nutrition. Here we discuss how to change each function.

Adjusting Meal Plans

Reverse Health has hundreds of delicious recipes to choose from, meaning that if you are craving something different for your meal plan, you can easily make the switch.

You can adjust your meal plan by changing your food preferences with the following steps:

1. Open Reverse Health.
2. Tap the “My Profile” icon. (top right corner).
3. Tap “Edit” under “Food Preferences”.
4. Tap “Continue”.
5. Select your diet and foods to avoid.
6. Tap “Update preferences”.

If you like your food preferences and just want to swap your meals, follow these steps:

1. Open Reverse Health.
2. Tap the “Meal Plan” tab (bottom of the screen).
3. Go to the day of the meal you want to adjust.
4. Tap the meal you want to replace.
5. Tap “Replace meal”.
6. Tap “Recipe section”.
7. Choose your replacement recipe.

Adjusting Fasting Windows Manually

You can set and adjust fasting window using the following steps:

1. Go to Fasting Tracker.
2. Tap the fasting ratio.
3. Select your ideal fasting ratio.

To adjust the fasting window manually simply “End fasting” at your desired eating time, and stop eating and “Start fasting” when you wish the time to begin.

This will automatically record your fasting window.

Medical and Safety Considerations

There are medical and safety considerations that should be taken into account when undertaking intermittent fasting. We discuss when to consult your healthcare professional, how to tell if fasting isn’t for you, and tips to stay energized.

When to Consult a Doctor or Nutritionist

If you have any pre-existing conditions, are pregnant, breastfeeding, or taking medication, consult your healthcare professional before starting intermittent fasting.

Fasting during breastfeeding may decrease milk supply and alter its quality. If this is your primary means of feeding, you may need to supplement meals with formula or stop fasting.

There is so much happening during pregnancy as your body and your child undergo continuous changes. Each pregnancy is different, which is why it is important to speak to your doctor to determine whether fasting is suitable for your pregnancy.

Meanwhile, if you have underlying health issues, including diabetes, seizures, or heart and kidney disease. Fasting has been known to be beneficial for the conditions; however, there are still some risks, which is why you should consult your healthcare practitioner.

Signs Fasting May Not be Suitable For You

While fasting is safe, there may still be signs that it may not be for you. Fasting may be unsuitable if you experience the following:

• Fatigue
• Dizziness
• Irritability
• Nausea
• Fainting
• Nutrient deficiencies

Tips to Stay Energized and Hydrated During Fasting

Here are some tips to help you stay energized during your fast.

• Stay Hydrated: Aim to consume 2,200 liters of water each day.
• Perform Light Exercise: Perform gentle walks or light exercise. This can provide energy and help you reach your fasting goal.
• Quality Sleep: Adequate sleep will help balance hunger and satiety hormones, reducing hunger.
• Eat Enough Protein: Protein is the most filling macronutrient. Eating enough will help keep you fuller for longer.

Getting Support from Reverse Health

Our mission at Reverse Health is to provide our subscribers with the best possible experience. Below, we explain how to get in touch with customer support to ensure you are utilizing all that our platform has to offer.

How to Contact Support for Dietary Customization

If you need assistance with dietary customization, you can use the following directions:

Reverse Health App - Email

1. Open Reverse Health.
2. Tap My Profile icon (top right corner).
3. Tap the “Settings” tab.
4. Select “Contact”.
5. Select “Help”.
6. Scroll down "Contact us” until you find the email address.

Reverse Health App - Chat

1. Open Reverse Health.
2. Tap My Profile icon (top right corner).
3. Tap the “Settings” tab.
4. Select “Contact”.
5. Tap “Messages”.

Reverse Health Website - Chat

1. Go to the Reverse Health home page.
2. Click on the option menu (top right corner).
3. Click on “Need help?”.
4. Click on the hovering chat speech icon in the bottom right corner.

Accessing Nutrition Coach Advice in the App

The Reverse Health app has educational resources to increase your knowledge surrounding nutrition. Follow these directions to access nutrition coaching advice.

1. Open Reverse Health.
2. Tap “Grow”.
3. Tap “Learn”.
4. View the resources in the “Course” and “Articles” tabs.

Learning from Community Experiences

Community is one of the most effective tools for achieving your goals. That is why we have created the Reverse Health community group, a members-only forum where subscribers share their challenges, knowledge, and wins.

You can access the Reverse Health Group by following these steps;

1. Open Reverse Health.
2. Tap the “Grow” tab (bottom right corner).
3. Tap “Community”.
4. Tap “Let’s go”.