Intermittent Fasting for Women Over 50
Intermittent Fasting for Women Over 50
Intermittent fasting has become popular among people over 50 because of its range of health benefits and the fact that unlike a diet, it doesn't restrict food choices. You don’t need to track calories, although you should avoid overeating on the days that you aren't fasting.
Age and Metabolism
Once you're over 50, losing weight can become harder – especially if you're a woman. The main reason is often a slowed metabolism, your body's process of turning the food that you eat into fuel. The more lean muscle you have, the faster your metabolism. But as you get older, you lose lean muscle. You might also be less active than when you were younger. The result is extra body fat.
What Is Intermittent Fasting?
Intermittent fasting is not a diet but a pattern of eating. Common ways to fast include the daily method (16/8, for example, in which you fast for 16 hours), the 5:2 method (fast for 2 days a week), the alternate day method, and the 24-hour method. Each approach has its own benefits and challenges.
How Does Intermittent Fasting Work?
During fasting, your body uses stored glucose (blood sugar) for energy and then begins to burn fat once glucose stores are depleted. This can help you lose weight and may improve your overall health. You still need to follow a healthy diet when you aren’t fasting.
Benefits of Intermittent Fasting
Research suggests intermittent fasting may improve your gut health, reduce inflammation, lower blood sugar levels, and boost your mood. More studies are needed, but early data indicate that IF could be a valuable tool for women over 50.
What Can You Drink While Fasting?
Make sure you stay hydrated when fasting. You can drink calorie-free beverages such as water, black coffee, and unsweetened tea. Avoid waiting until you're thirsty to drink, as thirst can be an early sign of dehydration, especially if you're over 65.
Intermittent Fasting Risks
While intermittent fasting appears safe in the short term, its long-term effects are less clear. Some studies suggest an increased risk of heart disease. Common side effects include headaches, fatigue, irritability, and digestive issues.
Who Shouldn’t Try Intermittent Fasting?
Intermittent fasting isn't for everyone. You shouldn't fast if you have a history of eating disorders or certain medical conditions. Talk to your doctor before starting a new eating plan.