When researching diets and wellness programs, intermittent fasting stands out as one of the most praised methods. It got so much attention due to its simplicity and straightforward rules that promise outstanding results. With numerous benefits and proven results, there are more than a few good reasons to try intermittent fasting for women over 50.
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What is intermittent fasting?
Intermittent fasting is a diet type in which you juggle the periods of eating and fasting. Unlike traditional diets that focus on specific foods to avoid or eat, intermittent fasting focuses more on when than what you should eat. With reports of excellent results, it’s regarded as one of the best fasting methods.
There are plenty of different types of intermittent fasting, with the most popular ones being:
16/8 method:
You fast daily for 16 hours, with an 8-hour eating window.
5:2 diet:
You eat like usual for five days and significantly reduce your calorie intake on the other two non-consecutive days.
Eat-stop-eat:
This method revolves around having a 24-hour fast once or twice a week.
Alternate-day fasting:
This involves alternating between the days of regular eating and the ones with reduced calorie intake.
As different people have different schedules and needs, it was a challenge to pinpoint a single style to stick to. Luckily, there are numerous different intermittent fasting methods to choose from, with the 16/8 method being the most popular one.
Benefits of intermittent fasting
Some people were skeptical about intermittent fasting, doubting its efficiency and influence on health. If you’re one of them, these benefits should put your mind at ease, and those are:
- weight management;
- improved metabolism;
- hormonal balance;
- cognitive benefits;
- cellular repair.
Intermittent fasting has proven to be a very effective tool for weight control, especially for women over 50. By limiting the eating window, you’ll naturally reduce your caloric intake while using fat as a fuel source, as you aren’t consuming glucose.
Fasting periods can enhance your metabolism, as it helps your body use energy more efficiently and burn fat. This is especially important when intermittent fasting for women over 50, as metabolism tends to slow down with age.
Another major benefit of intermittent fasting is its positive impact on hormones related to aging, like insulin and human growth hormone.
Some studies show intermittent fasting has cognitive benefits like improved focus and mental clarity. It encourages the production of BDNF, a protein that preserves the existing neurons and enhances the production of new ones. And since our cognitive health deteriorates with age, preserving it is crucial.
Fasting will also trigger cellular repair processes, including autophagy, where cells remove damaged components. These mechanisms are linked to longevity and cellular health.
How to start with intermittent fasting for women over 50?
Although intermittent fasting is a pretty straightforward diet method, there are still some things to keep in mind, especially for women over 50.
Menopausal hormonal changes can influence how the body responds to fasting. Hence, the best approach would be to start with shorter fasting periods and gradually extend them as the body adapts. With that, you’ll have a much more comfortable adjustment.
For example, if you opt for the 16/8 method, you can start with a 12-hour fasting window and then build your way up to 16 hours.
The next step is to create a fasting schedule. Like with any other diet, you must remain consistent to get all the diet’s benefits. With a schedule, you can regulate the body’s internal clock, and it’ll know when to expect the next arrival of food. Aim to eat and fast at the same time each day to optimize the benefits of intermittent fasting.
You can make scheduling extra simple by opting for a food delivery service. With customizable and healthy meal plans, you can satisfy your specific dietary needs and easily track your fasting schedule. In addition to avoiding the stress of meal preparation, you get to enjoy nutritious and carefully prepared meals with the highest-quality ingredients.
That brings us to our next point, which is eating nutrient-dense foods. Since you’ll be fasting most of the time, you should be mindful of your food choices in eating windows. That’s why the best option is to focus on foods that will help you meet essential nutrient requirements. Nutrient-dense foods you can incorporate into your daily eating schedule are:
- whole grains;
- fruits;
- vegetables;
- dairy;
- fish and seafood;
- unprocessed lean meat and skinless poultry;
- nuts and legumes.
Finally, don’t be afraid to experiment with different methods. The body’s adaptation is very individual, and what works for some might not work for others. Find the best approach your body responds to and allows you to remain consistent.
Intermittent fasting for women over 50 FAQ
Why is 16 hours the magic number for fasting?
The 16-hour fasting window is beneficial in intermittent fasting due to its potential to activate autophagy, a cellular repair process. This timeframe is associated with improved insulin sensitivity and may aid in weight management by naturally restricting calorie intake within a specific time window.
Does sleeping count as fasting?
Yes, sleeping is a form of fasting, as you don’t consume any food and calories during sleep. You can view it as a natural fasting state, which helps you to fulfill the fasting window, making it perfect for organizing your fast around it.
Does coffee break a fast?
Black coffee is acceptable when intermittent fasting since it has few calories and does not impact insulin levels. However, adding high-calorie additives like sugar or cream will break the fast. Hence, if you want to enjoy a cup of coffee while fasting, feel free to do so as long as it’s black.
How many calories break a fast?
Generally, 50 calories or more will break the fast. However, depending on your metabolism and insulin sensitivity, that number may be lower or higher. A nutritionist or healthcare professional can give you more precise information about your tolerance.
How much weight can you lose with intermittent fasting?
You can expect to lose around ten pounds over ten weeks with intermittent fasting for women over 50. Although intermittent fasting provides fantastic results, your starting weight, fasting routine, and other factors can make that amount vary.
Final thoughts
Intermittent fasting for women over 50 is a flexible and effective way to improve health while shedding the extra pounds. It may feel a bit unusual initially, but as the body adapts, you’ll slowly but surely notice the benefits unravel. Still, remember that it’s not just about the duration of fasting – it’s about creating a sustainable lifestyle that’ll cater to your needs and goals.
