Women over 50 may benefit from intermittent fasting to lose weight and reduce their risk of acquiring age-related disorders. According to a new study from Baylor College of Medicine, intermittent fasting can actually lower blood pressure.
Fasting decreases blood pressure via altering the gut microbiota, according to the study.
Of course, many women over 50 are concerned about losing weight in addition to trying to improve their health. Lower metabolism, achy joints, diminished muscle mass, and even sleep troubles all make it more difficult to lose weight beyond 50.
Simultaneously, decreasing fat, particularly harmful belly fat, can significantly lower your chance of serious health problems including diabetes, heart attacks, and cancer.
Of course, as you become older, your chances of contracting a variety of ailments rise. When it comes to weight loss and reducing the risk of acquiring age-related disorders, intermittent fasting for women over 50 may be a virtual fountain of youth in some circumstances.
What Is the Process of Intermittent Fasting?
You won’t have to starve yourself if you practise intermittent fasting, sometimes known as IF. It also doesn’t give you permission to eat a lot of unhealthy food while you aren’t fasting.
Instead of eating meals and snacks throughout the day, you eat within a set period of time.
The majority of people adhere to an IF regimen that requires them to fast for 12 to 16 hours per day. They eat regular meals and snacks the rest of the time.
Because most people sleep for roughly eight hours during their fasting hours, sticking to this eating window isn’t as difficult as it sounds. You’re also encouraged to drink zero-calorie beverages such as water, tea, and coffee.
For the best intermittent fasting benefits, choose an eating regimen that works for you. Consider the following:
#1 12-hour fasts: If you follow a 12-hour fast, you can skip breakfast and eat at lunchtime. You could eat an early supper and skip evening snacks if you like to eat your morning meal. A 12-12 fast is rather easy to maintain for most older women. However, this fasting period might not be ideal for weight loss.
#2 16-hour fasts: A 16-8 IF schedule may yield speedier results. Within an 8-hour span, most people choose to have two meals and a snack or two. For example, your dining window could be set between noon and 8 p.m., or between 8 a.m. and 4 p.m.
#3 5-2 plan: You might not be able to stick to a restricted eating schedule every day. Another option is to follow a 12- or 16-hour fast for five days and then relax for two days. For example, you could do intermittent fasting throughout the week and eat regularly on the weekends.
Fasting every other day:
Another option is to eat very few calories on alternate days. For instance, you could restrict your calories to under 500 calories one day and then eat regularly the following. It’s worth noting that daily IF fasts never necessitate calorie restrictions that low.
You’ll get the best results from this diet if you stick to it. At the same time, on special occasions, you can certainly take a break from this type of eating schedule. You should try different types of intermittent fasting to see which one works best for you.
Many people begin their IF journey with the 12-12 plan and then progress to the 16-8 plan. After that, attempt to keep to your strategy as closely as possible.
What Causes Intermittent Fasting to Be Effective?
Some people claim that IF has helped them lose weight simply because the limited eating window forces them to eat less calories. For example, instead of three meals and two snacks, they may only have time for two meals and one snack.
They become more conscious of the foods they eat and tend to avoid processed carbohydrates, bad fats, and empty calories.
Of course, you have the freedom to eat whatever healthful foods you want. While some people use intermittent fasting to reduce their overall calorie intake, others use it in conjunction with a keto, vegan, or other diet.
The Benefits of Intermittent Fasting for Women Over 50 Could Go Beyond Calorie Restrictions
While some nutritionists believe that IF only works because it encourages people to eat less, others disagree. They believe that with the same quantity of calories and other nutrients, intermittent fasting produces greater benefits than traditional meal patterns.
Studies have even suggested that fasting for several hours a day accomplishes more than just calorie restriction.
These are among of the metabolic alterations that IF generates, which may help explain the synergistic effects:
#1 Insulin: Lower insulin levels throughout the fasting phase will aid fat burning.
#2 HGH levels rise when insulin levels fall, promoting fat burning and muscle building.
#3 Noradrenaline: When the nervous system detects an empty stomach, it sends this hormone to cells, instructing them to release fat for fuel.
Is Intermittent Fasting Beneficial to Your Health?
Is intermittent fasting a healthy way to eat? Remember that you should only fast for 12 to 16 hours at a time, not for days. You still have plenty of time to eat a delicious and healthy meal.
Of course, some mature women may require frequent eating due to metabolic issues or prescription directions. In that situation, you should talk to your doctor about your eating habits before making any adjustments.
While it isn’t exactly fasting, some experts claim that permitting easy-to-digest foods like whole fruit throughout the fasting window has health benefits. Modifications like these can nevertheless provide a much-needed break for your digestive and metabolic systems.
For example, the popular weight-loss book “Fit for Life” recommended eating just fruit after supper and before lunch.
In reality, according to the writers of this book, they had patients who only modified their eating patterns by fasting for 12 to 16 hours each day. Despite not adhering to the diet’s other principles or counting calories, they dropped weight and improved their health.
This technique may have worked simply because dieters swapped junk food for whole meals. In any event, participants found this dietary change to be helpful and simple to implement.
Traditionalists won’t call this fasting, but it’s vital to know that you have options if you can’t go without eating for more than a few hours.
Intermittent Fasting Typical Results
In the medical literature, Dr. Becky, a chiropractor and over-50 fitness specialist, says it’s difficult to uncover any drawbacks to IF. She stated that your blood sugar and insulin levels will plummet to dangerously low levels during the fasting period. Your body will rely on stored fat for energy if insulin’s hormonal fat-storing signal is not present.
The National Library of Medicine has also provided a summary of women’s health-related intermittent fast outcomes. Studies on the use of fasting as a technique to reduce the risk of cancer, diabetes, and other metabolic disorders, as well as heart disease, are among the report’s highlights. You’ll find that intermittent fasting makes a lot of sense for ladies over 50.
Is Intermittent Fasting (IF) Your Best Fat-Loss Tool?
In any event, IF appears to function mostly because it is quite simple to follow. By restricting meal windows, they claim it helps individuals organically manage calories and make healthier food choices.
According to several research, IF tends to boost fat loss while sparing lean muscle mass, making it a better option than simply lowering calories, carbs, or fat.
Of course, the majority of people combine IF with another weight-loss strategy. To reduce weight, you can decide to eat 1,200 calories each day. It may be easier to spread out 1,200 calories over two meals and two snacks rather than three meals and three snacks.
If you’ve had trouble losing weight because your diet didn’t work or was too difficult to keep to, you might want to try intermittent fasting.