The Best Intermittent Fasting Methods For Women Over 40
By Kayley George, RDN, LD
By this point, you’ve probably heard of Intermittent Fasting (IF). It is currently one of the world’s most popular health trends. Individuals are using IF to lose weight and improve overall health and lifestyle.
Many studies show IF’s positive effects on brain, heart health, physical performance, diabetes, and obesity. IF can be particularly helpful in women over 40 who are dealing with menopause and struggle to lose weight. Working with a dietitian or practitioner to find the best approach to intermittent fasting for women over 40 can ultimately help with reaching health goals!
Intermittent fasting is not a one-size-fits-all approach. There are several ways to approach intermittent fasting and ultimately, the best fasting schedule is one that works with your lifestyle and specific needs.
If your ideal time for your first meal is around 8 am, you can do a 12-hour fast, eating between 8 a.m - 8 p.m. A 16-hour fast would have an eating window between 12 p.m and 8 p.m.
16:8 is one of the most popular methods to practice intermittent fasting. It requires (at a minimum) 12 hours of fasting for the body to begin to benefit from this practice.
For women, this is also a flexible enough eating/fasting pattern to keep up with the demands of a family, life, job, and an active lifestyle. My biggest tip - find an eating window that is personalized for you.
Can Women Over 40 Lose Weight With Intermittent Fasting?
The answer isn’t black or white. A systematic review of 27 intermittent fasting trials found weight loss of 0.8% to 13.0% of baseline weight with no serious adverse events.
In another study, women over 40 were put on one of three diets: Mediterranean, alternate day fasting with 100% of estimated calories, and alternate day fasting with 70% of their estimated calories. The women in the alternate day fasting with 70% lost the most weight and body fat.
This means that alternate day fasting with 70% of calories was better than traditional low calorie eating at 70% of calories without fasting. In a study of overweight women between ages 20 to 69, researchers divided the women into three different diets: daily calorie restriction, intermittent fasting with low carb, and intermittent fasting with low carb and as much protein and fat as they wanted.
Both of the intermittent fasting groups lost more body fat than the daily calorie restriction group, as well as decreased inflammation, cholesterol levels, and blood pressure. According to many studies, weight loss is possible in women over 40 with intermittent fasting.
Is It Safe & Healthy For Women Over 40 To Do Intermittent Fasting?
Intermittent fasting isn’t for everyone, but it has been shown to be safe and tolerable for many. A randomized pilot study looked at the effects of intermittent fasting and weight loss included adults aged 18 to 55.
The researchers measured the safety and tolerability of alternate-day fasting by looking at changes in weight, body composition, lipids, and insulin sensitivity index. The researchers concluded that alternate day fasting is a safe and tolerable approach to weight loss.
As with any eating pattern you are planning on following, consult with your doctor and/or dietitian first.
Is Intermittent Fasting Recommended As a Weight Loss Method For Women Over 40?
Women in their 40s are approaching menopause and struggle with the weight around the abdomen that can be hard to dislodge. It is not surprising these women are especially interested in a dietary approach directed at them.
However, the decision about whether intermittent fasting is right needs to take into account a number of factors. Mary Claire Haver, MD, the OBGYN who created the Galveston diet, suggests women who want to try intermittent fasting slowly incorporate it, such as starting your first meal a few hours back until it reaches noon.
If you have a medical condition, it is important to talk with your doctor before beginning any intermittent fasting diet. Also, if you are struggling with how to implement it, arrange for a consultation with a dietitian.
The Best Intermittent Fasting Methods For Women Over 40
Here are some of the most common intermittent fasting methods for women over 40.
16/8 (Leangains Method)
This is one of the most popular fasting methods. Fasting for 16 hours a day and eating all calories within an eight-hour window. Women are advised to start with a 14-hour fast and eventually build up to 16 hours. This is a flexible method for women who have a busy schedule.
Crescendo Method
This method includes fasting 12-16 hours for two to three days a week. Fasting days should be nonconsecutive and spaced evenly across the week. For example, Monday, Wednesday, and Friday.
Eat-Stop-Sat (Also Called the 24-Hour Protocol)
The eat-stop-eat method includes a 24-hour full fast once or twice a week (maximum of two times a week for women). Start with 14–16 hour fasts and gradually build up.
The 5:2 Diet (Also Called “The Fast Diet”)
Restrict calories to 25% of your usual intake (about 500 calories) for two days a week and eat “normally” the other five days. Allow one day between fasting days.
Modified Alternate-Day Fasting
Fasting every other day but eating “normally” on non-fasting days. You are allowed to consume 20–25% of your usual calorie intake (about 500 calories) on a fasting day.
Generally speaking, women should take a more relaxed approach to fasting than men. It takes time and special attention to your body to understand which method fits right for you and your needs.
No matter which method you choose, if you eat a large amount of unhealthy, calorie dense foods during the no-fasting periods, you may not experience the same weight loss and health benefits. Always find a method that is sustainable in the long run and is the least restrictive.
How To Safely Implement Intermittent Fasting
Getting started can be very simple, in fact, you may have already done intermittent fasting before. In our busy lifestyle, skipping or missing a morning meal has become a regular occurrence.
The easiest way to get started is to choose a method mentioned above and give it a go. However, do stop immediately if you experience any adverse effects.
You don't have to follow a structured plan. To start, fast whenever it suits you, skipping a meal from time to time when you don't feel hungry or don’t have the time to cook. At the end of the day, it doesn't matter which type of method you choose as long as it works for you and your lifestyle.
How To Know If Intermittent Fasting Is Right For You
Intermittent fasting for women over 40 isn’t for everyone and it’s important to understand what works for your body by talking to a healthcare practitioner. Intermittent fasting can be the right fit for you if you’re interested in weight loss, improving brain and heart health, physical performance, diabetes, and obesity.
It can also be beneficial for women who have a busy schedule. Perhaps you don’t have time to eat an adequate breakfast, maybe you would benefit from an eating window that starts around lunchtime or maybe it’s another meal that doesn’t quite fit into your schedule. Fortunately, intermittent fasting can be flexible and adapt to your needs.
There are some particular women who should not try this diet. Women with a history of disordered eating, BMI less than 18.5, and those who need to take medications with food regularly should withhold from intermittent fasting.
Also, women with certain medical conditions such as Crohn's disease or those with diabetes would benefit from a different eating plan. Women who are experiencing high stress, such as those who participate in high-intensity interval workouts, athletes, trauma, and more.
This is because changing up your eating pattern can sometimes cause extra stress on your body, which is not ideal for those already undergoing high stress. Stress has shown to increase weight gain through increased cortisol levels. Again, it’s always important to talk to an expert before deciding this yourself.
Can Women Over 40 Combine Keto & Intermittent Fasting?
Any diet can be combined with intermittent fasting because fasting refers to a number of hours that you fast. There is some solid consensus among RDs that combining keto with IF does help you reach ketosis faster, which may lead to additional weight loss.
The Best Foods To Eat For Women Over 40 Doing Intermittent Fasting
There are no specific foods or restrictions on how much food to eat while following IF. However, the benefits are not likely to accompany consistent meals of Big Macs.
Recommendations would be similar to foods that would normally be suggested to improve health - high fiber, unprocessed, whole foods. To help prevent hunger and becoming irritable, there are some strategies and foods to consider.
Water: central to health and vitality of life.
Avocados: the unsaturated fats help keep the feeling of fullness by sending the signals that you are full even though you may really not be.
Fish and seafood: not only is it rich in healthy fats and proteins, it contains vitamin D. Overall seafood gives you more bang for your buck.
Cruciferous vegetables: broccoli, brussels sprouts, and cauliflower are all full of fiber, which help you feel full and aid in the digestion process. Also they have been known to reduce your risk of cancer.
Potatoes: one of the most satiating foods; not french fries and potato chips.
Beans and legumes: carbs are essential for energy supply and activity. Beans and legumes have also been shown to decrease body weight without calorie restriction.
Probiotics: when the gut is upset, you may experience some irritating side effects, like constipation.
Berries: Ripe with vital nutrients and flavonoids.
Eggs: packed with protein to help feel full and help build muscle.
Nuts: Good fats. Studies have shown that due to a lack of digestion, fewer calories are absorbed than what is on the label.
Whole grains: providing lots of fiber and protein, so eating a little goes a long way.
Benefits Of Intermittent Fasting For Women Over 40
Many studies have shown benefits of intermittent fasting for women over 40. A review, published in October 2021 in the Annual Review of Nutrition found evidence that intermittent fasting offered improvements in heart health by decreasing blood pressure, insulin resistance, and oxidative stress.
Additionally, the Jama Network open writers found several studies that displayed an improvement in LDL, cholesterol, total cholesterol, triglycerides, blood sugar, fasting insulin, insulin resistance, and blood pressure. Studies have also shown intermittent fasting can reduce inflammation and reduce risk factors for cardiovascular disease.
Another benefit of intermittent fasting for women over 40 is increased longevity, as well as, preservation of muscle mass. A list of more benefits includes:
Thinking and memory: studies found that intermittent fasting boosts verbal memory in adult humans.
Heart health: studies show improved blood pressure and resting heart rates.
Physical performance: In a study, young men who fasted for 16 hours showed fat loss while maintaining muscle mass.
Diabetes and obesity: In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
Side Effects of Intermittent Fasting In Women Over 40
A number of studies have reported side effects such as hunger, mood swings, lack of concentration, reduced energy, headaches and bad breath on fasting days 19 and 20. Considering these side effects, working with a healthcare practitioner can help you to find an IF approach that tries to avoid these effects and works best for your body.
Do you think intermittent fasting is right for you? Now that you know how to implement intermittent fasting into your life as a woman over 40, it’s time to decide if you want to.
To implement intermittent fasting into your life as a woman over 40, the eating plan must mesh with your lifestyle. If you regularly eat out socially for breakfast early in the morning or dinner later in the evening, aiming to fast during these hours is not sustainable.
There are several ways to approach intermittent fasting. Starting out with a 12 hour fast is a good method to begin with.
A popular method is the 16:8 method because it allows women who have a busy schedule to keep up with the demands of their family life, job, and having an active lifestyle. If you have been wondering if IF will be worth your time, there have been several studies that show that it is a safe and viable method to losing weight and offer many health benefits.
Always talk with your doctor before beginning any IF diet and talk with a dietitian to determine the best way to implement it. An interesting diet structure to combine with IF is the keto diet as they both utilize ketones for energy.
Using intermittent fasting can help you reach ketosis faster. Always eat healthy foods and stay away from processed and fast food options, this much is true for any diet or eating pattern. Consider the benefits and the risks to determine if IF is right for you.
If you want more personalized help with intermittent fasting, reach out to me through a FREE discovery call.
Published on Mar 13, 2022 at 12:11 pm
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