With aging, the risk of developing many diseases increases. In some cases, intermittent fasting can be a real fountain of youth for women over 60 when it comes to losing weight and minimizing the chances of developing age-related problems. You can find out what advantages this diet has for older women in this article.
Intermittent fasting for women over 60 – what you should know
There's only one reason why intermittent fasting has become so popular for women over 60 - seniors want to feel healthy and strong, and time-restricted eating is an effective way to achieve that goal. However, there are a few key things to keep in mind. The older you get, the more important it is that you consult your doctor before starting a new fasting program. Your doctor can advise you whether starting a diet is a good idea for someone your age and your health condition. And he can provide you with a lot of good literature on the subject. Below we'll go over just a few of the key points to help you get started in the right direction.
Which methods are best for intermittent fasting for women over 60?
Intermittent fasting simply means that you restrict yourself from eating within a certain period of time. There are several intermittent fasting methods you can choose from. Decide which method is best for your lifestyle and then consult your doctor about it.
16/8 or 18/6– This is the most popular method. The daily method usually follows that you eat a normal and healthy diet for 6-8 hours every day and then fast for the remaining 16-18 hours. This method has proven to be the most sustainable.
14/10– Another intermittent fasting method that is easier to implement for beginners. Just stop eating at 8:00 p.m. and don't eat until 10:00 a.m. the next morning. This gives your body 14 hours of fasting and is very useful. It triggers a process called “autophagy,” which allows your body to rid itself of unhealthy estrogens that have built up due to the toxic environment we live in. As an added bonus, it can help prevent insulin resistance.
Fasting phases: It is interesting to know what is going on in your body while fasting. The more you know about intermittent fasting for women over 60, the better. Below we will go into the fasting phases so that you can understand them better:
- 1 step: From 0 to 4 hours after eating, you have high blood sugar levels.
- 2 stage: You have low blood sugar levels 4 to 8 hours after eating.
- 3 stage: Your blood sugar will return to normal 8 to 12 hours after eating.
- 4 stage: You will be in partial ketosis 12 to 18 hours after eating.
- 5 level: 18 to 28 hours after eating you will experience ketosis and fat burning.
A word about ketosis: This is a metabolic state that occurs during fasting in which your body draws on your fat stores to burn as fuel. He does this because access to glucose or blood sugar is limited. You will lose weight and belly fat.
Intermittent fasting for diabetes – what are the benefits?
Studies show that intermittent fasting in diabetes can improve insulin sensitivity. If you are diabetic, you should definitely talk to your doctor before doing any type of fasting. A fasting insulin test measures the amount of insulin in your body. He can also monitor insulin resistance and treat abnormal insulin levels.
Other benefits of intermittent fasting for diabetes include:
- Increased weight loss while maintaining muscle mass
- Reducing low-level systemic inflammation
- Improving cholesterol levels
- Improving cardiometabolic health
Intermittent fasting according to body type – which variant suits your body best? Thefind out here!
Which foods are recommended for a time-restricted diet?
Many women over 60 take some type of medication. For these medications, which require a diet rich in fiber, oatmeal or oatmeal porridge is extremely suitable. They are low in calories, provide a feeling of satiety over a long period of time and are particularly beneficial in combination with blueberries.
Make sure you also include high-protein foods, high-quality proteins, superfoods, low-carb foods and antioxidants in your diet.
Make sure you eat enough to meet your nutritional needs and eat healthy foods regularlyFats and lots of vegetablesto yourself. This way you stay healthy and feel good while fasting.
It is also essential that you drink enough fluids. This means that you should drink plenty of water, at least 1.5 liters per day, and avoid sugary drinks.
Finally, it is important that you be patient when starting intermittent fasting. The older you get, the harder it is for your body to adjust to a new diet and it takes a while to adjust. With a little patience, you can create the best eating plan for you, stick to it, and enjoy the health benefits.
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