Intermittent fasting (IF) is simply a means of dividing your meal plans into periods of eating and fasting. This innovative mode of fasting has recently gained a lot of hype among the younger generations. However, the diet holds equally important benefits for more senior people, especially women. What are the benefits of intermittent fasting for women over 50? Keep reading to find out.
Benefits of Intermittent Fasting for Women Over 50
Being one of the hottest topics in the weight loss world, intermittent fasting has proven itself as a successful remedy for losing weight, maintaining muscle mass, increasing longevity, and even enhancing cognition. Above all, it is considered to be widely useful for older women who want to lose belly fat.
Reduces Weight
Belly fat becomes an issue for women as soon as they hit the age 40, not only due to its bad appearance but also because of its deteriorating effects on the general health. Weight loss through intermittent fasting enables such post-menopausal women to reduce their risk of encountering several life-threatening diseases.
Strengthens Musculoskeletal System
Intermittent fasting for women over 50 has been clinically proven to enhance the overall health of the skeletal system. It has been found to be an efficient way of reducing the symptoms of arthritis and back pain which are commonly encountered by older women. A few studies have also proven how altering meal plans according to IF can affect the production of hormones that control muscle and bone health.
Research has proven that fasting helps to reduce pathways that increase the production of cancerous cells. Intermittent fasting for women over 50 can aid an increase in self-esteem and better moods along with a decrease in negative symptoms like anxiety, depression, and stress.
Controls Diabetes
Eating during certain periods of time is strongly correlated with a decreased risk of diabetes. Some studies show that intermittent fasting can be an efficient way to keep glucose levels in check, get off insulin, and even get rid of, or reduce the usage of prescribe medications.
Improves Longevity
When a women starts fasting at fixed intervals, their body starts sending a signal that activates genetic repair mechanism. This mechanism fights aging and various other diseases by producing human growth hormone (HGH). HGH, in turn, works to strengthen muscles, ligaments, and tendons, speed up metabolic rate, regenerate tissues and increase longevity. This is arguably one of the best advantages of intermittent fasting for women over 50.
Types of Intermittent Fasting
5:2 Fasting
5:2 intermittent fasting works by allotting five days a week to practice normal eating habits and two days of reduced caloric intake. Meaning during these two days no more than 500 calories should be consumed. These two days of fasting do not necessarily come right after the five non-fasting days. They can be intermixed throughout the week.
The 5:2 diet plan has proven to be a successful tool for combating weight gain, and decreasing insulin resistance.
16/8 Daily Fasting
The 16/8 intermittent daily fasting routine allows you to eat for eight hours followed by a fasting period of 16 hours. This fasting period includes sleep time, so there is no need to worry about sleep negatively affecting the fast.
To increase the efficiency of IF, experts advise to fit in at least two or three small meals throughout the eating window. Many people have vouched for daily fasting as being the easiest way that burns calories fast, even in women of older ages.
Eat Stop Eat
Eat stop eat, also known as alternate-day fasting, includes a ‘feeding day,’ where the person can eat whatever they want (within moderation and still eating healthy) for one whole day, followed with a ‘fasting day,’ where the normal caloric intake is reduced to 25% for the next 24 hours. On the fasting day, it is advised to eat more protein, vegetables, and healthy fats and reduce the intake of sugar or starches.
Eat stop eat method can be done from breakfast to breakfast or from lunch to lunch. This type of intermittent fast can prove to be a bit tricky and is, therefore, suitable for advanced fasters.
Intermittent Fasting for Women: Balancing Hormones and Crescendo Fasting
Women are naturally more sensitive to intermittent fasting, most likely due to the presence of a chemical named kisspeptin. This sensitivity can cause abnormal periods, disturb the normal cycles, making women hormonally unbalanced.
That being said, it is vital to keep in mind that no two women are exactly the same. There are some who do great with intermittent fasting, and others don’t. Should this mean that intermittent fasting is not meant for those who are sensitive to it? No.
For such women, it is preferable to try a gentler version of fasting called the Crescendo fasting. Crescendo fasting has proven itself to be the perfect method for middle-aged women over 50 who are unable to follow other IF routines and generally find it harder to lose weight.
Following is an example to follow a crescendo fasting:
- Perform intermittent fasting twice a week, preferably on non-consecutive days (E.g., Tuesday and Saturday) fasting for 12-14 hours.
- Perform light physical activities on the fasting days, for example, gentle walking, light yoga, or light aerobic exercises
- Add another fast day after two weeks of IF (E.g., Tuesday, Thursday, and Saturday)
For a more detailed explanation of crescendo fasting, check out the article below.
Special Tips for Intermittent Fasting and Women Over 50
Eat Healthy during the Eating Window
It is said that any fool can fast, but it takes smartness to break it. What a person eats after breaking a fast is extremely important. The perfect breakfast meal would contain a big green salad bowl containing some raw vegetables immersed in olive oil and some steamed broccoli, spinach or baked yam.
Vegetables are generally preferred as they are easy on the stomach and are packed with nutrients. Also, throughout the eating window, try to maintain a healthy diet with balanced nutrients.
Pack on Fiber
Intermittent fasting for women over 50 can be difficult especially for those who have not experienced hunger for a few hours every day. Eating foods that are rich in fiber and protein during the eating window can help fight this issue. Fiber helps a person feel full and can aid in preventing a blood sugar crash. Good sources of fiber include: whole-grain bread, pasta, nuts, and beans.
Start with Crescendo Fasting
Beginner fasters should start with crescendo method as it sets more reasonable goals. It is the recommended way of fasting in women as it ensures that the hormones levels don’t fluctuate too much. Being a much gentler approach to intermittent fasting, this method ensures the beginners get the most out of fasting.
Perform Regular Hormonal Checkups
Many modified versions of intermittent fasting appear to be safe for women. However, some studies have reported the occurrence of serious side effects such as increased hunger, mood changes, reduced concentration, bad breath etc.
Some women have also reported a complete stop in their menstrual cycle while observing IF. Therefore, it’s vital that women undergoing fast check their hormones regularly. Women are advised to stop fasting at once if they experience significant changes in mood or health status and contact a physician.
Additional Weight Loss Tips for Women Over 50
The following tips will help you lose more weight faster.
- Get Enough Sleep
Sleeping has a strong impact on leptin and ghrelin, the hunger hormones. So make sure to sleep 6-8 hours every day to regulate your hunger levels and avoid excessive eating.
- Strength Train
Strength training and weight training together with intermittent fasting will not only accelerate weight loss but increase muscle mass.
- Eat Less Sugar
Sugars or carbohydrates contribute a lot to weight gain and may decrease the benefits offered by intermittent fasting. It is, therefore, advised to avoid sugary food and drinks.
- Keep a Food Journal
Keeping a food journal will help you keep a track of your calories and weight loss throughout the dieting period. This will help you regulate eating habits and daily schedule according to the needs and maximize your gains.
- Take a Probiotic
Probiotics are known to improve your digestive health, restore the gut microbiome, and boost your immune system. So, remember to take probiotic supplements to keep yourself healthy during intermittent fasting.
Intermittent fasting is beneficial for women of all ages. If you are looking to lose those extra stubborn pounds and you are a woman over 50, give intermittent fasting a try.