A Beginner's Guide to Intermittent Fasting For Anyone Who Is 40+

Blogs26 Sep 2024

Meal plans, calorie deficits, crash diets and fasting, these terms are all the rage today. Intermittent Fasting is another term that has the attention of a wide range of age groups. And rightly so! Intermittent Fasting is a popular weight loss method with several alleged advantages apart from reducing body weight!

But while it is easy to pick up a new diet or eating pattern simply because the internet or your social circle is raving about it, you must practise caution and do your own research! And if you’re interested in knowing more about intermittent fasting before taking it on, you’ve reached the right place! In this article, we’ll take you through what intermittent fasting is, its effects on the body, its benefits, how to start it and more! Primarily, we’ll consider intermittent fasting as an option for those over 40 to see if it's an eating pattern that works for them!

What is Intermittent Fasting (IF)?

You might think that intermittent fasting is a kind of diet, but it’s essentially an eating pattern that consists of two main periods: the fasting period and the eating period. Intermittent fasting is not so much about what you eat, it’s more about when you eat it.

For example, one of the most common intermittent fasting methods is a 16-hour fasting period with an 8-hour eating window. This means one will skip breakfast and have their meals between 1 pm-9 pm after which they will stop eating and fast for the next 16 hours!

Historically, humans across cultures and religions have fasted for centuries due to the lack of food, refrigeration and other reasons. This might have helped us evolve into beings that can sustain their lives without food for a few days. Now, as more research comes up about intermittent fasting, other important health benefits are revealed, making it a great option for those looking to shed some extra kilos.

How Does Intermittent Fasting Help As You Age

As you age, you may be plagued with metabolic issues, heart health problems, obesity and more. If you want to take control of your health and improve it, one of the ways to do it is through intermittent fasting. It may reduce blood pressure and cholesterol levels, promote heart health and prevent metabolic issues too.

However, women must practise more caution as some research found intermittent fasting to be more beneficial for men than women. It may be possible for women to face low energy levels during intermittent fasting. Conversely, other studies have found intermittent fasting to be helpful for women dealing with excess weight, hormonal issues etc. This only means one thing: more research on the matter is required and so, if you’re over 40, and looking to try intermittent fasting to take charge of your health, it’s best to consult a doctor to check if this step is right for you!

What Happens to Your Body When You Do Intermittent Fasting?

When you begin intermittent fasting, several things occur in your body. Here’s what you should know about:

Fat burning

With hours on end without food, while doing intermittent fasting, our bodies begin to finish burning up sugar stored in the body and switch to burning fat for energy. This phenomenon is known as metabolic switching and may be a key factor for weight loss! Essentially, intermittent fasting works when all the calories you consumed in your previous meal are burned and your body switches to burning fat for more energy.

Might help control blood pressure and cholesterol

Some trials have found intermittent fasting to possibly cause lower blood pressure levels in those suffering from high blood pressure and lower cholesterol levels as well.

Might produce positive feelings

According to a review, fasting may produce some irritability along with several positive feelings such as reward, accomplishment, pride and control.

Appetite regulation

Intermittent fasting might help regulate your appetite in a way that can induce weight loss. Going through intermittent fasting may increase levels of fullness and keep hunger levels the same!

Currently, there is a limited number of animal and human studies done on the subject which have found the above-mentioned benefits. More human trials with larger sample sets are required to fully understand intermittent fasting as a healthy eating pattern.

Types of Intermittent Fasting

1. 16/8 method

One of the simplest and most popular eating patterns, also known as the Leangains protocol, involves fasting for 16 hours each day and restricting the eating window to 8 hours. For example, one might choose to eat only between 1 pm and 9 pm, while fasting from 9 pm to 1 pm the next day.

2. 5:2 method

In this method, you can eat normally for five days a week and restrict your calorie intake to 500-600 calories on the other 2 non-consecutive days. This approach aims to create a calorie deficit without the need to count calories on normal eating days.

3. Eat-stop-eat

This method involves fasting for a full 24 hours once or twice a week, with no food consumed during the fasting period. For example, one might choose to fast from dinner on Monday until dinner on Tuesday, resuming normal eating patterns after the fast.

4. Alternate-day fasting

This method involves fasting every other day, either by consuming no food or by restricting calorie intake to around 500 calories on fasting days. On non-fasting days, individuals eat normally without specific calorie restrictions.

5. The Warrior Diet

This diet involves fasting for 20 hours each day and consuming a large meal within a 4-hour eating window, usually in the evening. The focus is on eating whole, unprocessed foods during the eating window, and some proponents also advocate for light snacking on fruits and vegetables during the fasting period.

How to Start Intermittent Fasting

• Intermittent fasting requires commitment and a strong will. However, before you begin, you must check with your doctor if it’s healthy for you to do it. People with high blood pressure, eating disorders and other health issues must consult their doctor before going with intermittent fasting.
• Drink enough water and stay hydrated to keep hunger low and your stomach feeling full.
• Begin with a 12-hour fasting window instead of a 16-hour window to allow your body to get used to it.
• Delay your breakfast as long as you can!
• Find a gap that fits your schedule. You can even count the hours you sleep into your fasting window!

Common Challenges You Might Face During Fasting

1. Hunger pangs:

With prolonged hours of fasting, you’re bound to feel hunger. You can help curb it by drinking water and avoiding thoughts about food.

2. Low energy levels:

Make sure to have energy-boosting foods in your meals so that your body sustains energy throughout the day. Within a few days or weeks, your body will get used to the limited number of eating hours and adjust!

3. Social pressures:

We know it’s hard, but comparing yourself with others and their fitness journeys will only make matters worse and reduce self-confidence. So quit comparing your health and fitness with someone else and try to remain focused on doing better each day!

4. Maintaining a healthy diet during eating windows:

You might be acing your 16-hour window, but when it comes to your eating period, you tend to overeat. This will not help! It’s important to maintain a healthy diet even when doing intermittent fasting to ensure that your body remains in a calorie deficit and burns fat!

Tips for Success

• Stay hydrated to reduce hunger, and feel more satiated and energetic.
• Exercising during fasting periods can help burn more calories and keep your body strong and active.
• Getting adequate sleep can help you take attention off your hunger and eating patterns too. Additionally getting 7-8 hours of sleep might improve your energy levels for the next day as well.
• Listening to your body is very crucial while taking on intermittent fasting. You have to be aware of your health and make the right decisions for your body when you’re on the path of healthy ageing.

Conclusion

In short, intermittent fasting is a popular eating pattern in which one goes long hours of fasting and a few limited hours of eating. Repeating these cycles for a long time might result in weight loss and other health benefits. While this method of eating is gaining more popularity, research on its effects on the body, especially on older adults is limited, hence you are advised to check with your healthcare professional before starting intermittent fasting.

For more information on creating meal plans to support your health goals, explore Right Shift . We offer healthy meal plans, tailor-made for your body, age and health goals. Moreover, we’re constantly creating informational tidbits and articles on health, nutrition and ageing so follow along, if you want to know more.