Intermittent Fasting For Over 40s – An Effective Approach To Losing Weight
Intermittent fasting is a time-restricted eating approach that helps you lose weight.
If you are obese or gained extra weight during your last holidays, then intermittent fasting can help you get rid of it quickly.
It is not only good for weight management but also has many health benefits. For example, it reduces the risk of diabetes, keeps blood pressure under control, and improves your brain’s performance. Given its effectiveness, a lot of people in their 40s ask, is intermittent fasting for over 40s safe?
The short answer is: yes, intermittent fasting is completely safe for people in their 40s. You just need to be entirely healthy to avoid its side effects. However, if you have a serious medical condition, then our advice is to check with your doctor before doing it.
Top Methods Of Intermittent Fasting For People Above 40
These are the best methods of intermittent fasting for people above 40:
Alternate Day Fasting (ADF)
ADF is a popular weight management method for people above 40. As the name suggests, ADF requires you to fast every other day to achieve desired results.
But unlike traditional fasting, you can drink nonalcoholic beverages such as water and coffee during the fasting hours. This keeps you energized the whole time without eating food.
While ADF has many health benefits, it has a few downsides as well. It’s difficult to cope with due to extended fasting period, and has several negative effects on women with certain medical conditions. Plus, it is an extreme fasting method which makes it unsustainable for beginners.
To do it effortlessly, you should start by doing eat-to-eat or 16:8 methods.
Leangains or 16:8 is another top method to lose weight. In this method, you typically have an 8-hour window for eating and fast for 16 hours. Leangains is simpler than ADF in a way that you spend half of your fasting window asleep, and can drink water or coffee during the other half.
The best thing about Leangains is that you get to choose whether you want to continue or break the fast after waking up. Deciding the length of fasting period is also up to you. So choose a fasting period according to your convenience and stick to it.
Don’t forget to consult with your doctor before using this method if you have a serious medical condition.
5:2 is arguably the simplest method of intermittent fasting for over 40s. In this method, you eat normally for 5 days a week, and limit your calorie intake to 25% for the remaining 2 days.
You have the freedom to eat whatever you want even on the fasting days. Only the amount of it needs to be reduced by 75% to lose extra weight.
Some specialists recommend picking 2 separate fasting days.
The benefit of this approach is that your body gets the supply of required nutrients every other day.
Besides, it’s flexible, which means you can easily follow this routine without feeling like you are missing out.
Which one is the best?
The aforementioned are some of the easiest ways to lose weight for people over 40. While all of them are extremely effective, we’d recommend you start with 5:2 method. A lot of people that do extreme intermittent fasting started with 5:2 method, and then moved on to advanced levels. This is because it’s simple, healthy, and easy to follow.
Once you get used to this method, try advanced techniques such as ADF or 16:8 method.
What is the best way to fast intermittently?
These are the top tips regarding intermittent fasting for over 40s:
- Drink plenty of water and other calorie free drinks such as green tea and herbal tea throughout the fasting period.
- Keep yourself busy to easily avoid food.
- Avoid doing hard workout on fasting days. Instead, do light exercise and spend a lot of time sleeping.
- Take foods that are rich in protein, fiber, and fats. Lean meats, poultry, black beans, and peanut butter are few examples of such foods.
- Eat waterlogged fruits and vegetables such as watermelon, strawberries, grapes, pineapples, etc.
What are the benefits of intermittent fasting for people over 40?
Intermittent fasting has several benefits for people over 40. Below we’ll outline the main ones:
Intermittent fasting is an extremely efficient way to lose weight. If you do alternate fasting, and double your amount of food on eating days, you will still lose weight. This is how powerful this technique is.
Since intermittent fasting limits your calorie intake, it’s very helpful to lose fat. However, you must take low carb and low fat food for it to be effective.
Reduces Insulin Resistance
Intermittent fasting is known for reducing insulin resistance, which ultimately lowers your risk of type 2 diabetes.
Type 2 diabetes is a common disease which is caused by high blood sugar levels. And the rise in blood sugar is caused by insulin resistance in your body. With intermittent fasting, your body becomes less resistant to insulin, thus lowering your blood sugar as well.
Improves Your Heart’s Health
Intermittent fasting improves your heart’s health and reduces your risk of heart disease. It does so by directly improving several risk factors such as your cholesterol level, blood sugar level, blood pressure, and more.
Autophagy is a process which removes cellular waste from your body. To do so, it breaks down and metabolizes dysfunctional proteins in your body.
Intermittent fasting initiates this process in your body, guarding you from conditions like cancer and Alzheimer’s disease.
Improves Your Brain’s Functionality
Improved brain functionality is another great benefit of intermittent fasting for over 40s.
According to several studies, intermittent fasting enhances your brain’s functionality by reducing:
- Oxidative stress
- Blood sugar
These metabolic factors are directly linked to the brain’s performance and their reduced levels improve your brain’s functionality.
This was some essential information about intermittent fasting for over 40s. If you found it helpful, please leave your feedback in the comments below.