Why Intermittent Fasting is Beneficial for Women over 50 and How to Get Started

Note: The content on this post is not intended to provide medical advice. Always consult with your physician before starting a new diet or exercise program.

Intermittent fasting is a dietary approach that involves alternating periods of fasting and eating. It has been shown to have numerous health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation. For women over 50, intermittent fasting may be particularly beneficial because it can help to reduce the risk of age-related diseases such as diabetes, heart disease, and cancer. Additionally, it may help to improve cognitive function and promote longevity. However, it is important to consult with a healthcare professional before starting any new diet or exercise regimen.

Any type of intermittent fasting assumes fasting periods for any length longer than a typical overnight fast (8-12 hours).

Types of Intermittent Fasting:

There are different types of intermittent fasting, such as time-restricted feeding, alternate-day fasting, and 5:2 fasting.

Time Restricted Fasting: Eating is restricted to a specified number of hours each day.

Example: If you choose to eat your food for the day within a 6 hour period, such as 12pm-6pm. 

Typically, the eating period within a time restricted fast is 6-10 hours long. Recently, time restricted fasting has increase in popularity since it is super flexible for individuals to implement into their daily routine.

Alternate Day Fasting: Fasting every other day

You eat whatever you want on one day, and fast for the entire day the following. You are allowed to drink as many calorie-free beverages as you’d like such as water, black coffee, or tea. 

Other approaches for alternate day fasting allow for 500 calories to be consumed on the fasting day. 

5:2 Fasting: Five days a week you eat as usual, and the other two days calories are restricted to 500-600 per day. 

You are able to choose whichever days of the week you want to plan for your two fasting days as long as there is at least one non-fasting day in between them. 

For example: Monday’s and Thursdays fast

It’s very important to note that eating as normal should still entail healthy whole grains, lean meats, fruits, and vegetables. 

Benefits of intermittent fasting for women over 50

1. Weight Loss

Intermittent fasting can help with weight loss by reducing overall calorie intake and promoting fat burning. Intermittent fasting can lower levels of fasting glucose, fasting insulin and leptin in order to reduce insulin resistance. There is a correlation between insulin sensitivity and the storage of fat in the body. By bringing our fasted insulin levels down consistently between meals during a fast, we may influence our bodies metabolism and weight loss. 

2. Insulin Sensitivity

It can also improve insulin sensitivity by reducing insulin resistance and promoting better glucose control. Insulin is a fascinating hormone that is in charge of our metabolic functioning. When our insulin sensitivity is affected by lifestyle factors, it can cause and/or further promote weight gain, increased blood sugar levels, and inflammation. 

3. Inflammation

Intermittent fasting has been shown to reduce inflammation in the body, which can help prevent chronic diseases and promote overall health. 

4. Longevity

Finally, some studies suggest that intermittent fasting may promote longevity by activating certain cellular pathways that are associated with increased lifespan. However, it is important to note that the benefits of intermittent fasting may vary depending on individual factors such as age, health status, and lifestyle habits.

Tips for getting started with intermittent fasting

Ease into it, start with a shorter fasting window, gradually increase!

Intermittent fasting can be a great way to improve your health and lose weight, but it’s important to ease into it gradually to avoid any negative side effects. One practical tip is to start with a shorter fasting window, such as 12 hours, and gradually increase it over time. You can also try incorporating more low-calorie, nutrient-dense foods into your diet during your eating window to help you feel fuller and more satisfied. Additionally, it’s important to stay hydrated and listen to your body’s hunger cues to avoid overeating during your eating window.

Once you have mastered one phase of intermittent fasting, you can progress to a longer fast. For example, after mastering a 12 hour fast consistently, you can try a 16 hour fast (skipping breakfast). Remember, everyone’s body is different, so it’s important to find a fasting schedule that works best for you.

Foods to eat and avoid during intermittent fasting

During the eating window, some healthy food options include lean proteins like chicken, fish, and tofu, as well as vegetables like broccoli, spinach, and kale. Whole grains like quinoa and brown rice are also good choices. Foods to avoid during the fasting window include anything high in sugar or processed carbohydrates, such as candy, soda, and white bread. It’s also best to avoid high-fat foods like fried foods and fatty meats. Instead, focus on drinking plenty of water and consuming low-calorie, nutrient-dense foods like fruits and vegetables.

Potential risks and precautions:

Dehydration

While there are potential benefits to this approach, there are also some risks to consider. One of the main concerns is dehydration, as fasting can lead to a decrease in water intake. To mitigate this risk, it is important to drink plenty of water during non-fasting periods and to avoid excessive caffeine and alcohol consumption.

Nutrient Deficiencies

Another potential risk of intermittent fasting is nutrient deficiencies, as the body may not be getting enough vitamins and minerals during fasting periods. To address this, it is important to focus on nutrient-dense foods during non-fasting periods, such as fruits, vegetables, whole grains, and lean proteins. Additionally, taking a multivitamin or other supplements may be helpful in ensuring adequate nutrient intake.

Special Populations

It is also important to note that intermittent fasting may not be appropriate for everyone, particularly those with certain medical conditions or who are pregnant or breastfeeding. As with any diet or lifestyle change, it is important to consult with a healthcare professional before starting intermittent fasting.

Summary:

Why Intermittent Fasting is beneficial for women over 50

Intermittent fasting benefits in recent research has shown positive outcomes for weight loss, insulin sensitivity, inflammation, and longevity…just to name a few! 

As we age, our metabolism and other processes within the body begin to slow down. Incorporating intermittent fasting into your routine can be a flexible, sustainable option for women over 50. Intermittent fasting has been reported to be easier to adhere to long term compared to calorie restrictive diets alone.

When you try something new, it is always best to give it a fair shot to see how your body reacts. Set an attainable goal for yourself to try a fasting program for at least a couple weeks if possible. 

Give it a try! You can always tweak your fasting program/schedule as you go. Take note of how you feel throughout the week in accordance to your fasting schedule…it may surprise you!