Fasting For Women Over 50 | What To Know

The practice of intermittent fasting dates back to ancient times, with some cultures around the world still practicing it regularly.  In recent times, intermittent fasting has become one of the most trendy and talked about diets out there. Many people tout its range of health and weight loss benefits. It has also become popular because there are theoretically no restrictions on what you can eat. So how can you know if it’s right for you?

Women over 50 can struggle with weight loss and you may wonder how intermittent fasting could work for you? As with all diets, results will vary from person to person. Before diving into a new diet, you will want to know its benefits and how to optimize your own personal results.

What is Intermittent Fasting?

The basic premise of intermittent fasting is to limit when and how much you eat.  There are several different methods for approaching this.

Methods

1. The alternate-day method is eating normally every other day, and on days in between, fasting completely or having one small meal of less than 500 calories. Some research suggests that alternate-day fasting has similar effects to a typical low-calorie, weight-loss diet. That seems logical as eating less calories should help you lose weight.

2. The 5:2 method involves eating a normal, healthy diet for five days a week, then eating less than 500 calories on the remaining two days (they can be non-consecutive). For instance, you might fast on Monday and Wednesday, and then eat normally on Tuesday, Thursday, Friday, Saturday, and Sunday.

There is no clear evidence on whether it’s more beneficial to eat all your calories at one time, or spread them throughout the day. Do what best suits you.

This diet is not recommended for women over 60, as people start to lose more lean muscle mass and may start to have a decreased appetite. Therefore, further restrictions could have adverse effects.

If you take any medications, always clear intermittent fasting with your doctor first. Certain meds may cause nausea or stomach irritation if taken on an empty stomach.

3. The daily method follows the 16:8 rule every day. You eat normal, healthy meals for an 8-hour period each day and then fast for the remaining 16 hours. For example, you could eat between 9 a.m. to 5 p.m. This method has been found to be the easiest to sustain. .

You can also vary the timing and begin with the 14:10 diet, whereby you eat within a 10-hour period and fast for 14 hours. Then gradually work your way up to the 16:8 schedule when you are ready.

4. The 24-hour method involves fasting for a full 24-hour period before you resume eating again. You might do this once or twice a week.  This method is not for everybody, as side effects can include weakness, fatigue, and irritability.

How Does Intermittent Fasting Work?

Women over 50 can be less physically active than before, our metabolism slows, and we begin to lose lean muscle mass.  Studies show that intermittent fasting can benefit your metabolism by boosting it in the short term.  People who follow this diet do lose weight, at least in the short term. 

During fasting, your body responds by triggering fat stores to be used as fuel, thus causing you to burn body fat for energy. You don’t need to restrict yourself to certain foods, but need to limit how much you eat during fasting days. However, to lose weight, you need to eat nutritiously and limit your intake of sweets, alcohol, and processed foods. 

Consume foods that are high in fiber and healthy fats, such as whole grains, beans, avocados, protein, and nuts that will fill you up. Drinks like water, coffee, and tea are all okay to have!

Benefits of Intermittent Fasting

Intermittent fasting has grown in popularity because of its range of health benefits and its ease in not having to restrict what you eat.  Along with weight loss, research has shown that fasting can improve your metabolic health and reduce obesity.  Metabolism plays a significant role in the regulation of your weight by influencing your appetite and caloric intake. 

Intermittent fasting can also offer your body a reset, by giving it a break from digestion and letting it focus energy on other areas. It has been associated with lowering insulin and cholesterol levels. and can benefit mental health by raising self-esteem and reducing stress. 

According to WebMD, other benefits of intermittent fasting include:

• Improved memory
• Heart health
• Musculoskeletal health
• Physical performance

Potential Risks

While the practice of intermittent fasting is safe for many people, there is no concrete evidence about how it may affect older adults.  If you have a history of eating disorders, this will likely not be recommended for you. On days when you are fasting, your energy level will be low and you may not feel able to exercise. 

Those with a lower body weight may also find that skipping meals is not the best idea as it can affect your bones, immune system and energy level.  If you have diabetes and need to eat at specific times, it could potentially be harmful. Consult your doctor if you have kidney stones, or take heart and blood pressure medication before trying intermittent fasting. 

Still Want to Try Intermittent Fasting?

If you are keen to see if intermittent fasting can benefit you, you could ease into it with a modified plan and gradually reduce the time window for eating over several weeks or months.  Try to make healthy food choices when you do eat and keep taking your medication as directed by your doctor. 

Intermittent fasting can be an effective weight loss tool.   However, if you are feeling unwell, cranky or hungry all the time, this diet may not be for you.  At the end of the day, you know your body and what makes the best sense for you!

Follow and Share: