Intermittent Fasting for Women Over 50: Key Things to Know

Intermittent fasting has become a popular diet and eating pattern. But can it work if you’re over 50? Here are key considerations and insights.

As women age, they may find that dieting isn't as effective for weight loss as it once was, which is why nutrition professionals have recently been investigating intermittent fasting for women over 50. Turning 50 often comes with many changes, and women in particular commonly experience a change in body composition, weight gain, hormonal changes, and more. Many lose weight more slowly, leading to an interest in new diets and eating methods to get back to their “normal.”

The good news is, you aren’t alone. And there are a lot of changes going on “behind the scenes” that are responsible for the physical changes you see. As you age, the metabolic rate declines due to a decline in muscle mass. Physical activity also often declines, which significantly lowers the number of calories we burn from movement.

During menopause, these effects can be compounded due to a shift in hormones that makes weight loss even more difficult. So, that’s where intermittent fasting for women over 50 comes in. The good news is that it may be an option if you’re struggling with weight loss.

What Is Intermittent Fasting?

You have likely heard of intermittent fasting, but what is it actually? Intermittent fasting is the practice of only eating at specific times during the day or within a given period of time. In the remaining hours of the day, you limit consumption to either nothing at all or no-calorie substances like water, black coffee or tea.

Drinking fluids is important to maintain hydration even if you are technically fasting, but anything you consume that may cause an insulin release will break your fast. So, beverages must have zero or next-to-no calories. This means no cream or sugar in your coffee or tea!

Just know that when we talk about “fasting” in this piece, it does not necessarily mean you should consume absolutely nothing at all as hydration is still vitally important to health.

When your window of fasting has ended, you can eat normally. It is recommended that your diet during this time still consists of balanced meals with healthful foods. This is especially important for women over 50 who may be experiencing insulin resistance due to hormonal changes and need to keep inflammatory foods to a minimum. Inflammatory foods can also exacerbate the unpleasant side effects of menopause such as hot flashes.

What Is The Best Fasting Time For Women Over 50?

Since intermittent fasting has grown in popularity and practice, many different forms of it have emerged. Let’s take a look at the most common options to choose from.

Daily Method

This is the most common method because it is the least limiting, making it perfect for beginners of intermittent fasting. With this method, you can choose to fast for 16 to 18 hours with an eating window of 6 to 8 hours.

If this sounds a bit intense to start, you can also try what’s called the 12/12 method instead of the aforementioned 16/8 or 18/6 methods. This involves allowing yourself to eat for a 12 hour window and fasting for the other 12 hours of the day. This is a great way to start out until you can transition to a 16 or 18-hour fast.

The 5:2 Method

With this method, you eat on a normal schedule 5 days out of the week. Again, you should consume nutritious meals during this time, but the period of eating is not restricted during the day. Then, for the remaining two days, you only eat about 500 to 600 calories.

There doesn’t appear to be a difference if you eat all of your calories at one time or divide them up throughout the day, according to science. Therefore, the people who fast using the 5:2 method typically choose whichever makes them feel the most comfortable in terms of how to distribute their calorie intake on “fasting” days.

The 24-Hour Method

Arguably the most demanding method, this practice requires you to fast for 24 hours straight for 1-2 days out of the week. Many people who adopt this method prefer to eat dinner one day and fast until dinner at the same time the next day. Friendly reminder to still hydrate with non-caloric beverages to stay hydrated during this time.

To ease yourself into a 24-hour fast, it is recommended that you try one of the above methods first to ease yourself into it, especially if you are trying it for the first time.

Which Is The Best Method Of Intermittent Fasting For Women Over 50?

According to intermittent fasting studies, there is no conclusive evidence that longer fasting comes with more health benefits or faster weight loss. Thus, most choose to go with the method that works best with their physical comfort and schedule. For example, if you have a busy day routine where lunch breaks are hard to come by, something like an 18:6 method where you only allow yourself to eat in the evening may be ideal.

From a dietitian's perspective, however, the best intermittent fasting for women over 50 may be the daily method. Since muscle mass decreases as we age, more extended fasts may be harmful rather than beneficial since muscle breakdown occurs more rapidly at longer fasting durations. This may slow the metabolism over time which is not ideal for weight loss.

Thus, a daily method that still allows for a full day’s worth of calories, just in a smaller window than the other methods, may be the most optimal for women over 50.

What Are Some Benefits Of Intermittent Fasting For Women Over 50?

Heart Health

Some studies have shown that intermittent fasting in women over 50 can cause decreases in triglycerides and bad cholesterol levels, and thus, an improvement in heart health. Improvements in blood pressure have also been seen in these trials.

Cognitive Function and Alzheimer’s Disease

Although human studies in brain health and intermittent fasting are inconclusive, animal studies have shown that intermittent fasting plays a role in the prevention of memory loss and age-related memory decline in rats with induced Alzheimer’s disease. The rats were also induced to be in a state of forced menopause, which is good news for women over 50.

Longevity

Intermittent fasting in rodents was found to lower inflammation and damage to heart tissue that occurs with aging. The same study also showed that fasting can fight the age-related decline in the function of the central nervous system.

Can Menopausal Women Lose Weight With Intermittent Fasting?

Solid evidence is simply not available that intermittent fasting in women over 50 is a foolproof way to lose weight. However, if you are struggling with all the traditional methods of weight loss to no avail, it is a feasible method as long as it is done safely.

This means that you are careful to hydrate with the appropriate beverages and, when you are in your eating window, eating foods that are full of nutrients and antioxidants to ensure your body is still getting what it needs. It's important to take care of your health first, since weight loss is meaningless if you are not healthy. As you age, your health must be taken extra special care of. So, no matter what method you choose, just be sure you prioritize your wellness.

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