What is Intermittent Fasting?

Intermittent fasting ( intermittent fasting for women over 50) is a popular eating-fasting approach for weight loss that involves cycling between periods of eating and fasting. It doesn’t focus on what you eat (healthy or not) but rather when you eat. There are various methods, each with different fasting and eating windows. Here’s how intermittent fasting for women over 50 works for weight loss and some common techniques (16/8 intermittent fasting 7-day meal plan):

 

How intermittent fasting promotes weight loss:

Intermittent fasting helps to reduce or burn fat. Intermitting fasting is the best method to reduce fat naturally. Best for both men and women. During intermittent fasting, a time is set for eating and fasting, best is 16/8 intermittent fasting 7-day meal plan. In 8-16, 8 hours of eating (necessary to maintain blood sugar level) and 16 hours of fasting. During 16 hours of fasting, there are several changes occur in the body such as insulin level drops, insulin is a hormone that enhances fat deposition during fasting insulin level drops trigger the body to consume stored fat for energy. Fasting can also boost levels of growth hormones which helps with fat-burning.

Popular Methods of Intermittent Fasting:

16/8 intermittent fasting 7-day meal plan (Lean-gains Protocol):

This method of intermittent fasting for women over 50 is the best and most successful approach.

Fasting: 16 hours

Eating: 8 hours

Example: Eat between 12 pm and 8 pm, and fast from 8 pm to 12 pm the next day. It’s a flexible and sustainable method that can fit most lifestyles.

 

5:2 Diet:

Fasting days: Two non-consecutive days of the week where calorie intake should be restricted to 500–600 calories.

Regular eating: Normal eating the other five days.

Example: On Monday and Thursday, eat 500–600 calories, and eat normally on the other five days but eat within required limits (daily calorie requirement for women is 1600 and for men is 2000). This approach reduces weekly calorie intake without a daily fast.

 

Eat-Stop-Eat:

Fasting: one day fast once a week.

Example: Fast from dinner one day to dinner the next (e.g., 7 pm to 7 pm). This is more challenging but it can give the best results.

 

Alternate-Day Fasting:

Fasting days: Alternating between days of fasting (500–600 calories) and regular eating days.

Example: Eat normally on Monday, restrict calories on Tuesday, eat normally on Wednesday, and so on.

 

Meal Planning and Food Choices:

During the eating window, focusing on nutrient-dense, whole foods is essential for maximizing the benefits of intermittent fasting and promoting long-term weight loss. Here are some key guidelines for intermittent fasting for weight loss in women.

 

High-Protein Foods:

Protein supports muscle mass, helps control hunger, and boosts metabolism. Include lean meats, fish, eggs, legumes, and plant-based protein like tofu or tempeh (fermented soybeans).

 

Healthy Fats:

Fat is satiating and can keep you full during fasting periods. Opt for avocados, nuts, seeds, olive oil, and fatty fish like salmon. Salmon contains natural healthy fats.

 

Complex Carbohydrates:

Choose whole grains (quinoa, brown rice, oats), vegetables, and fruits to provide sustained energy and avoid blood sugar spikes.

 

Fiber-Rich Foods:

Fiber aids digestion, improves satiety, and supports weight loss. Include lentils, broccoli, raspberry.

 

Hydration:

 

Stay well-hydrated during fasting. Drink plenty of water, herbal teas, and black coffee or tea (without sugar) during fasting periods to curb hunger and maintain energy.

 

Tips for Maximizing Results:

Start with shorter fasting windows and then gradually increase as your body adjusts, stay hydrated. Always pair intermittent fasting with some exercise like cardio and yoga it will help to improve your metabolism. Avoid overeating during the eating window, overeating can delay fasting results. Stay consistent intermittent fasting can surely give you the best results but after weeks or months. Hunger and fatigue may be challenging but to overcome fatigue  It’s important to rest and avoid overly strenuous activities while adjusting.