Applying intermittent fasting in women after 50 years

Intermittent fasting has become a trend among women and has certain benefits, especially after the age of 50. Specifically, The female body begins to slow down its metabolism from the age of 30. When growth hormone (GH) production decreases, muscle tone is reduced and women become more likely to gain weight.

This is when you need to reinforce healthy habits. One possibility is to include intermittent fasting, which we will give you more details about.

What is intermittent fasting?

Intermittent fasting consists of limiting food intake for a specific time and at certain times. It is important to indicate that before starting the methodology, you should consult your family doctor to identify the advantages and disadvantages, as well as the best way to start.

Fasting is not recommended for everyone. Furthermore, it is contraindicated in very specific cases.

How does fasting work?

According to research articles, Fasting activates various metabolic processes in order to protect the body during the time when food is not consumed. Thus, it begins to identify the sources of energy reserved to preserve the brain and other vital organs.

When this fast is controlled, as proposed by the intermittent method, the body is able to use fat reserves to stay active. What contributes to weight loss. The benefits will be greater if fasting is accompanied by a healthy diet during the eating days or windows.

Benefits of Intermittent Fasting for Women Over 50

The research determined that women are more prone to obesity than men. In fact, they have on average a higher percentage of fat. Since basal lipid oxidation is lower than in men. This predisposition to obesity can lead to multiple cardiovascular diseases, diabetes and high blood pressure.

Control weight gain

When you reach a certain age, when menopause sets in, weight gain is almost inevitable. In premenopause, women are three times more likely to develop obesity. Because estrogen levels are decreasing.

Studies who have followed the effects of intermittent fasting in menopause indicate that it contributes to weight loss. Just as a normal diet would. Similarly, it has been determined that The greatest decrease in body fat occurs in areas such as the waistlinewhere fat tends to accumulate after age 50.

Others investigationswho also looked at the effects of intermittent fasting, indicate that it contributes to weight loss, as long as a negative energy balance is generated. In other words, more calories are expended than consumed.

Intermittent fasting may improve diabetes

Although there is still much to study, studies identified that patients diagnosed with type 2 diabetes who practice intermittent fasting show significant improvement in their insulin resistance. It even exists research which corroborated the possibility of reducing the dose of antidiabetic drugs through intermittent fasting.

Improved cardiovascular health

Articles report that intermittent fasting improves cardiovascular health. This well-being includes improvements in blood pressure, heart rate and blood cholesterol levels.

How to apply intermittent fasting in women over 50?

Intermittent fasting, for both women and men, should be done under the supervision of a physician. Specific needs should be taken into account, as well as medical history.

Once you have the guarantee of a professional, you can follow these recommendations:

1. Start with a simple rule. The ideal way to generate adherence to intermittent fasting and not affect your health is to start with a 12-hour fast, mostly at night.
2. Don’t neglect calories. Depending on the rule you follow, you should control the calories you eat, but never leave them completely.
3. Eat protein. Focus on the intake of quality proteins that are well absorbed. More specifically, those derived from foods of animal origin.
4. Follow a physical activity routine. This improves results. Especially if you are looking to lose fat. It is best to include strength exercises for the muscles. Because in adulthood, it is normal to lose lean mass.
5. Hydrate and consume electrolytes. This compensates for the possible loss of sodium and potassium during fasting, which would lead to ailments such as headaches, cramps and fatigue.

Choosing an accessible intermittent fast

You’ll notice that the different types of intermittent fasting have periods of little or no intake that extend beyond 10 hours. You have these options:

• Every other day. This type of fasting is done one day and not the other. For example, today food is consumed normally, and tomorrow sugary drinks are limited. Another way to do it is to eat normally for two days in a row, then fast by reducing your caloric intake to about 450 per day.
• Daily intermittent. Being one of the most popular methods, daily intermittent fasting is done in different ways: 8/16, 6/18 and 12/12. Healthy foods are consumed regularly for 8, 6 or 12 hours and fasting for 16, 18 or 12 hours.
• Fast 5:2. It’s a method where you eat healthy, normal foods for 5 days, then limit your calorie intake to 500 or 600 for the next two days.
• 24 hours. It consists of fasting for 24 continuous hours, once or twice a week. For example, from breakfast to breakfast.

Some types of fasting, such as 12/12 or 24-hour fasting, can be quite strict, leading to side effects: headaches, irritability, and fatigue. Therefore, we should always consult our doctor.

Finally, keep in mind that if you already have a professional endorsement, success will depend on your rigor when carrying it out. This means that you should make it a habit. Otherwise, you will not get its benefits.