Intermittent Fasting For Over 30s – Here’s Everything You Need to Know
Intermittent fasting is an effective approach to lose weight. Unlike traditional diet plans which require you to drop certain foods, intermittent fasting is about switching between periods of eating and skipping meals. While this eating approach is completely safe for all age groups, this article particularly focuses on the effects of intermittent fasting for over 30s.
However, we’d like to tell you more about this unique weight management method before moving on.
Intermittent fasting is arguably the most flexible weight loss approach around. There are no hard and fast rules and you can even eat your favorite foods without developing fat. As someone in their 30s, all you need to do is create a fasting plan and stick to it. Now, this may be tough to do initially but it will massively help with your weight loss plans in the long run.
How does intermittent fasting work for people in their 30s?
First of all, you need to be healthy and well-nourished to start intermittent fasting. If you have a medical condition OR if you are taking medications for some reason, then check with your doctor to see if it’s safe for you.
Intermittent fasting can be done in several ways, with each way requiring you to switch between periods of eating and fasting. Lean gains is a common approach among people in their 30s trying to lose weight. In this method, you pick an 8-hour window for eating and fast for the rest of the day.
You may also choose alternate day fasting which requires you to fast every other day. The main idea here is to pick a schedule that you can follow comfortably.
The reason intermittent fasting for over 30s is so effective is that your body becomes deprived of food due to extended breaks from eating. As a result, it starts burning fats to stay energized. Now, this is exactly what you want if you’re trying to lose/manage weight.
On the other hand, normal eating plans make it impossible for you to lose weight. They require you to eat three times a day and if you’re not exercising, then your body will be getting a constant supply of calories without burning fat. This builds up fat stores in your body which ultimately leads to obesity or unwanted weight gains.
What foods are best suited for intermittent fasting?
Intermittent fasting is more about how you eat, instead of what you eat. If you go 8 hours without eating, only to fill your eating hours with high calorie food, then you are unlikely to lose weight. If anything, you’ll gain more weight. This is because you are consuming more calories in your eating hours than you’re burning in your fasting hours.
To make intermittent fasting more effective, you should be smart with your food choices. Go with healthy food and make sure you’re burning more calories than you’re taking.
A lot of specialists recommend Mediterranean diet for intermittent fasters. This is a simple yet effective style of diet for weight management.
To make your diet Mediterranean, do the following:
Eat starchy foods (bread, pasta, rice, potatoes)
Add fruits and vegetables to your diet
Add olive oil and other plant oils to your diet
Is intermittent fasting safe for over 30s?
As long as you don’t have a serious medical condition, intermittent fasting is safe for you. It’s the most effective approach to lose weight naturally and has absolutely no side effects. This is exactly why people from all age groups can do intermittent fasting without worrying about their health.
With that said, there are certain groups of people that should consult with their healthcare specialists before trying this approach. These include:
Pregnant women or breastfeeding moms
Children and teens
People with eating disorders
If you don’t belong to any of these categories, then intermittent fasting should be safe for you regardless of your age (always check with your doctor).
Things To Remember While Intermittent Fasting
When intermittent fasting, these are the things you should remember doing to make it effective:
Get Enough Sleep
While sleep has plenty of health benefits, getting enough of it while doing intermittent fasting is an ideal way to enhance its effectiveness. It makes sticking to the schedule simple because you spend most of your fasting hours sleeping.
For example, if you choose the night time for fasting and go to sleep at 10, then you won’t have to fight late night cravings. Rather, most of your time will be spent in bed, making it easier for you to stick to the fast.
One of the best things about intermittent fasting is that it lets you drink water or coffee during fasting hours. However, you must make sure to take only one shot of cream in your coffee. Going crazy with it is not recommended as it will increase your calorie intake.
Make an Easy-To-Follow Schedule
If you’re planning to lose weight via intermittent fasting, then it’s important to make an easy-to-follow schedule. If you do workout at 7 am and fast at 8 am, then it will become impossible for you to fast. This is because your body demands more food after a workout session to function properly.
If you start fasting right after a workout session, then it won’t get that food supply. This can result in headache, anxiety, nausea, and several other health problems.
Therefore, it’s important to make a schedule that is simple to follow.
Stay Consistent With Your Routine
Choose a fasting routine and stick to it. Whether you prefer Lean gains or Alternate Day Fasting, once you have picked a type, follow it consistently.
Getting into the routine may seem difficult at first, but once your body gets used to it, doing intermittent fasting will become an effortless task for you.
On the other hand, constantly diverting from the routine will make it hard to stick to your fast.
Intermittent fasting for over 30s is completely safe. It’s a fun way to lose weight. You just need to make sure that you don’t have a medical condition before starting. If you do have medical condition, then check with our doctor to ensure healthy safety.