Top Intermittent Fasting Mistakes For Women Over 40
First of all, how is intermittent fasting for women over 40 any different than younger women? Women over 40 tend to have a slower metabolism, may have hormonal imbalances, and may find it more difficult to change their lifestyle. These top intermittent fasting mistakes address some of these differences that affect women over 40.
If Improves Muscle And Joint Health
The researchers also found that fasting improved muscle and joint health, so things like arthritic symptoms and low back pain were not as pronounced.
And a few of the studies they reviewed showed that periods of fasting affected the way your body produces hormones that affect bone minerals like calcium and phosphate, so there was some indication linking periods of fasting to improved bone health.
Intermittent Fasting For Women Over : Is It Effective
Women over 50 tend to find it more difficult to lose weight because of hormone changes and a reduction in lean muscle mass, leading to a slower metabolism. Intermittent fasting could be a good method for women over 50 to take back control and lose weight.
The weight loss benefits of intermittent fasting come from the natural calorie restriction that time-restricted feeding causes. On the 16:8 method of fasting, you fast for 16 hours and eat for 8 hours. It is physically impossible to eat as many calories in 8 hours as you would in 1416 hours each day.
This calorie restriction along with prolonged periods where the body is in the metabolic state of ketosis and burning body fat for fuel can help boost fat loss and overall weight loss.
While a low-calorie intake can impact a womans menstrual cycle, women over 50 are more likely to be going through menopause, meaning these restrictions will have less of a negative impact on them.
Indeed, intermittent fasting has been shown to be very effective for weight loss in healthy adults. In addition, intermittent fasting could help reduce inflammation, as shown in this studyin women who followed an alternate-day fasting method. It was also shown to increase longevity in female mice in this study.
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How Soon Before You See Results From Fasting
One of the many benefits of intermittent fasting is just how fast the results start coming in.
Your weight loss will depend on how much weight you have to lose to begin with. Women who have 30 or more pounds to lose will see the biggest results the fastest. But if you only have 5-10 pounds or so to lose, youll start to see the pounds coming off even after a few days of intermittent fasting.
Intermittent fasting can help promote lean muscle mass, but its best to add strength training to your workout routine. Muscle and bone loss accelerates for women over 50 so adding in some strength training will help you lose stubborn body fat .
Unfortunately, most make the mistake of just trying to lose weight but need to improve your body composition to tighten up stubborn fat spots.
Once you start losing weight you may experience some loose skin. This is because the collagen in your skin has declined such that it loses elasticity and its ability to snap back. So adding in strength training can help but its also a good idea to take a collagen supplement .
If youre following your intermittent fasting schedule, then youll not only start losing weight but youll also have additional benefits such as:
- increased energy
- reduced chronic inflammation
- lower insulin levels
Restricting calories shouldnt be focused on near as much as restricting carbohydrates. Most women over 50 get better results by cutting out the bad carbohydrates instead of calorie restriction.
FAQ
The Last Word
How To Start Intermittent Fasting For Weight Loss And Bloating
- Setting a routine by first trying 12 hours daily
- Gradually build to 14 or 16 hours depending on what suits you.
- Drink plenty of clear fluids such as water, herbal tea, clear soup. I allow myself coffee if I want it but beware the effects of coffee on a fasting body are much greater.
- Ease into exercise maybe a walk and some yoga until you are used to how your body feels during the non-eating period.
Listen to your body.
If you cant sleep, or you feel anxious or nauseous, stop.
My last point is something that I live by and you may choose to also.
I aim to live with healthy habits for at least 90% of the time. For the other 10% I allow myself to relax. If we go out for dinner and its outside my 12-hour window of eating I dont stress. I certainly dont stress about the delicious dessert we share either.
This philosophy, for me, is healthy.
There is less stressing over what to eat and more living and in my mind that is only a good thing.
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/4how To Eat On Fasting Days
There is no rule for eating when following this fasting method. The main focus is to eat between 600 to 800 calories a day. If you can control the morning hunger you can begin your day with a small breakfast, or else start to eat as late as possible. Here are two popular ways to do it:
Three small meals: Breakfast, lunch and dinner.
Two bigger meals: Only lunch and dinner.
Although, there is no restriction in terms of food you can and cannot consume, try to have more high-fiber, high-protein and nutritious foods in a day. Avoid junk and unhealthy foods completely from your diet to lose weight in a healthy weight. Here are a few things you may add to your diet:
Vegetables
Might Intermittent Fasting Help Womens Heart Health
Both review articles found evidence that intermittent fasting offers improvements related to heart health, an important area for midlife women since heart disease risk rises during this time.
The JAMA Network Open writers found several studies where adults on IF diets improved their low-density lipoprotein cholesterol, total cholesterol, triglycerides, blood sugar, fasting insulin, insulin resistance, and blood pressure.
Many of these benefits occurred in people who were overweight or obese.
Similarly, the Annual Review of Nutrition analysis documented decreases in blood pressure and insulin resistance in some, as well as LDL cholesterol and triglyceride levels.
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Best Intermittent Fasting Recipes For Women Over 50
The best recipes for women over 50, especially in intermittent fasting, are composed of the previous foods.
Therefore, here comes the ultimate recipe. This pizza will be equally well and tasty to men and children. Because of the polyphenols, I recommend green tea or a keto-friendly wine to accompany it.
The best thing about the following recipe is that it does not require exotic ingredients and can be prepared in no time without any cooking knowledge.
- 2tbspflax seedsorganic
Tips For Getting Started
Adjusting to intermittent fasting is not the easiest thing to do, especially if you are just going 100% in all at once. One thing we absolutely have to avoid is binging large amounts of processed foods in our periods of eating. If we do this, we may not see any results at all! What I recommend doing is changing your eating habits first. Getting into a rhythm of eating as clean as possible will help you immensely before jumping into intermittent fasting. Start this two weeks before you plan on beginning your intermittent fasting schedule and the transition will be that much easier.
Staying on track can be difficult, but here is what I did to help me stay focussed.
- I practiced not snacking at night. This was by far the hardest thing for me to do and thats when most of my energy went. But I remembered what David Sinclair said that feeling hungry during the day is a reminder of the good that youre doing body. So, I trained my mind to be okay with those little feelings of hunger during the day. I know that Ill be able to eat soon, and I know Im contributing to my overall health.
- Himalayan Rock salt to trick my body into not being hungry. I take a couple of granules under my tongue when I feel like eating and I forget that I am hungry. I totally didnt think this would work when I heard about it, but it does!
- The first thing I eat when I break my fast is protein. Not fat or carbohydrates. My body responds very well to that.
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Benefits For Women Over 50
For many women, the biggest draw to intermittent fasting is the hope of losing weight, but is it safe for mature women?
One study put women over 50 into three different dietary groups: a Mediterranean diet, an alternate-day fasting diet meeting 100% caloric needs, and an alternate-day fasting diet meeting 70% of caloric needs.
The findings? Women in the alternate-day fasting meeting 70% of caloric intake had the best results, losing the most body fat and weight.
Theres a body of recent research that supports intermittent fasting for women over 50. However, only you can decide whats best for your body.
Women over 50 tend to gain weight during menopause or while postmenopausal due to fluctuating hormone levels. Additionally, women tend to have higher hunger hormones , leading to belly fat. So, its reasonable to assume that intermittent fasting is worth a try, but youll want to do it safely to optimize the benefits.
Along with losing weight, intermittent fasting benefits include:
- Lowering blood pressure
- Improving cognitive brain functioning and memory recall
- Lowering cholesterol and glucose levels
- Preventing heart disease
- Promoting a healthy lifestyle and boosting physical stamina
Sounds great, right? However, intermittent fasting isnt safe for everyone. If you have diabetes, blood sugar issues, or have suffered from eating disorders, you should consult with your doctor and consider avoiding the diet.
Should You Try Intermittent Fasting
Intermittent fasting works very well for some women and not so well for others. Its up to you whether or not you add it to your routine.
If you decide to give it a try and see how you feel, keep in mind that you dont have to fast every day. For a gentler approach to achieve the benefits of intermittent fasting for women, try doing a couple shorter fasts per week. And keep in mind that you can change your fasting schedule to align with your cycle, skipping days when fasting doesnt feel good to you.
Alternatively, you can pass on fasting altogether. Health is personal experiment and see what feels right for your body.
And speaking of health being personal, why not take my Power Type Quiz? Its a free quiz that gives you health and lifestyle tools tailored to your unique biology, to help you become your best self. Give it a try!
References
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Is Intermittent Fasting Safe For Women Over 50
Intermittent fasting is not only the most effective natural method of reducing insulin levels and counteracting insulin resistance, diabetes, fatty liver, and obesity but also a safe one, according to studies .
Accordingly, studies state that time-restricted eating is a viable dietary approach even for overweight, mobility-restricted adults over 65 .
Along the same lines, another recent study of women over 60 finds intermittent fasting to be a suitable method for effective weight loss .
Although intermittent fasting does not involve an age limit, there are situations in which it may increase risks.
Therefore, women struggling with chronic stress or eating disorders should overcome these challenges before starting intermittent fasting.
If you suffer from a medical condition, you should consult your trusted physician before experimenting with fasting, especially if you:
- Have diabetes or
- other problems with blood glucose,
- take medication,
- suffer from low blood pressure,
- or are significantly underweight.
That being said, Intermittent Fasting is generally considered safe. If you are healthy and nourished, there is nothing dangerous about not eating for a while. Fasting is a natural state we have inevitably unlearned in times of plenty.
It is far more dangerous to our health to eat constantly than to give the digestive tract a break now and then. Today, the average person eats almost throughout their waking hours .
Hormones And Women Over 50
During perimenopause and menopause, estrogen fluctuates and becomes unpredictable before falling to very low levels. This decline in estrogen comes with other hormonal shifts, such as in cortisol, thyroid hormones, serotonin and sex hormones. These hormonal shifts are what lead to some of the symptoms of menopause.
You may become less sensitive to insulin during menopause, leading to more trouble processing sugar and refined carbohydrates. This is known as insulin resistance, which can make you more susceptible to gaining weight around your midsection. Muscle mass may also diminish as fat increases, leading to less metabolically active tissue and more difficulty with maintaining a healthy weight.
Cue the intermittent fasting craze. With this trendy diet touting benefits for healthy aging, theres no wonder that IF has been popular with pre-menopausal and menopausal women. But does the research hold up?
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What Is The Age Limit For Intermittent Fasting
Generally speaking, there is no age limit to practice intermittent fasting. According to Harvard Health, the most limiting factor to this practice are health conditions such as diabetes, blood sugar problems, and people taking heart medications -among other conditions.
For this reason, it is crucial to speak with your doctor if you have any health condition and want to begin intermittent fasting.
It is not recommended that children, pregnant and nursing women, or teens practice intermittent fasting.
Pros Of Intermittent Fasting For Women
“There is substantial research to support the therapeutic benefits of fasting,” says Jillian Greaves M.P.H., R.D., L.D.N. Integrative Functional Dietitian at Prevention Pantry Nutrition. “Some potential health benefits include improved cellular health, improved metabolic markers, and weight loss.”Studies show that intermittent fasting leads to weight loss in women, but doesn’t lead to any more weight loss than a calorie deficit overall. However, the structure of IF makes it easier for some to reduce caloric intake.
Intermittent fasting can boost fat burn too. When we eat, blood sugar rises and insulin is released to take glucose to our cells for energy. Extra glucose is stored as fast. If you don’t eat for 10-16 hours, your body will start to use its fat stores for energy.
A study in the New England Journal of Medicine found that in a fasted state, cellular repair occurs, which is linked to increased longevity, reduced risk of cancer, lower inflammation and improved metabolism. However, many of the studies are in animals and more studies in women are needed.
There’s also emerging research that eating in sync with circadian rhythm keeps chronic diseases at bay. In other words, eating during a 6-10 hour window during the day, when it’s light outside, and reducing nighttime eating.
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Is Intermittent Fasting The Best Fat
In any case, IF appears to work mostly because people find it relatively easy to adhere to. They say it helps them naturally limit calories and make better food choices by reducing eating windows. Some studies suggest that IF is better than only cutting calories, carbs, or fat because it appears to promote fat loss while sparing lean muscle mass.
Of course, most people use IF with another weight-loss plan. For instance, you might decide to eat 1,200 calories a day to lose weight. You may find it much easier to spread out 1,200 calories within 2 meals and 2 snacks than in 3 meals and 3 snacks. If youve struggled with weight loss because your diet either didnt work or was simply too hard to stick to, you might try intermittent fasting for quicker results.
In Prime Womens recently launched PLATE, an intermittent fasting program, Dr. Kathryn Waldrep recommends eating within an eight-hour window and choosing that time frame based on your bodys circadian rhythms. Early risers might eat between 9 a.m. and 5 p.m. Night owls would eat their first meal at noon and finish their last meal at 8:00 in the evening. As more and more research has been done around IF and circadian rhythms, there seems to be credible evidence on the soundness of this approach to eating for weight management.
Want to give intermittent fasting a try? Take a look at Prime Womens PLATE program. Now available in an app on Apple or Android with reminders to keep you on track.
How Effective Is Intermittent Fasting For Women Over 50
As we age, the rate of metabolism slows down. Besides, indulging in physical activities also reduces. Due to these, the body doesnt respond fast to different weight loss strategies.
Besides, midlife is when women start menopause, and hormonal changes are in surge. The decline in estrogen and progesterone hormone is one of the side-effects of menopause that leads to weight gain and a slower metabolism.
Moreover, aging also leads to insulin resistance, wherein processing sugars and carbohydrates take time. Fortunately, intermittent fasting helps to curb these issues and hasten weight loss.
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