7 Tips for Successful Intermittent Fasting for Women Over 50

Understanding Intermittent Fasting

Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. The daily method typically follows a 16/8 or 18/6 rule. That means eating regular, healthy foods during a 6- to 8-hour window each day, then fasting for the remaining 14–18 hours. Some studies have shown that intermittent fasting in women over 50 can cause decreases in triglycerides and bad cholesterol levels, and thus, an overall improvement in metabolic health.

What Are the Benefits of Intermittent Fasting for Women Over 50?

Intermittent fasting can help with weight loss, improve metabolic health, and may reverse mild cognitive decline in women over 50. Studies have found that intermittent fasting can help with fat loss by reducing body mass and improving metabolic health. They also show that it can help to improve mental clarity and cognitive performance due to the body entering a fasting state.

7 Fasting Tips for Women Over 50

  • #1: Start slow – Don’t go from zero to 16 hours of fasting overnight. Instead, start with 12 hours and work your way up.
  • #2: Get enough calories – It’s important to get enough calories during your eating window. Focus on eating nutrient-dense food in moderate amounts.
  • #3: Prioritize protein – Protein helps to build and maintain muscle mass. Aim to get a good balance of protein, carbs, and fats.
  • #4: Resistance train – Lift weights or do bodyweight exercises to build muscle and increase your metabolism.
  • #5: Get enough electrolytes – Electrolytes are important for good health, especially when fasting. Drink plenty of water and make sure to get enough sodium, potassium, and magnesium.
  • #6: Monitor your nutrition – Keep an eye on your macronutrient intake and adjust it as needed.
  • #7: Get enough sleep – Aim for 7–8 hours of quality sleep to help reduce stress and keep your body in balance.

Intermittent Fasting and Menopause

Though research on intermittent fasting for women 50+ is limited, early studies show it can help relieve some of the side effects of menopause, such as hot flashes, night sweats, and mood swings. Intermittent fasting can also help to reduce inflammation and balance hormones.

Tips for Intermittent Fasting Success

Intermittent fasting can be effective for women over 50 to lose weight, improve health, and boost energy levels. It is important that it is done in a way that is sustainable and tailored to your individual needs. Here are some tips for success:

  • Find the eating window and fasting period that works best for you.
  • Drink plenty of water and stay hydrated.
  • Eat nutrient-dense whole foods and avoid processed foods.
  • Manage stress with exercise, meditation, and other activities.
  • Listen to your body and adjust your plan as needed.
  • Consult with a medical professional if you have any concerns.


Intermittent fasting has shown to be highly beneficial for both women and men of various ages. However, women over 50 can find it especially helpful for weight loss and improved health. Studies have found that it can help with fat loss, improve metabolic health, and reduce the side effects of menopause. Intermittent fasting for women over 50 could help with weight loss and minimize the chance of developing typically age-related illnesses.

How long should a 50 year old person go without food?

Consuming nutritious meals in a 6- to 8-hour period and abstaining from food for the other 16 to 18 hours is generally considered the most practical approach. You may opt to try alternative timing options such as a 12/12 schedule, where you eat for 12 hours and fast for the other 12.

Does fasting on a regular basis have any benefits for people aged 50 and above?

The answer is yes, as studies have demonstrated that intermittent fasting can be beneficial for both premenopausal and postmenopausal women. A study was done that involved 75 individuals, made up of both men and women, who were obese. This study had them practice alternate-day fasting (ADF) for 12 weeks, where they consumed 500 calories on fasting days and then ate as much as they wanted on non-fasting days.

What is the most suitable type of intermittent fasting for a 50 year old woman?

From a dietitian’s point of view, the most beneficial type of intermittent fasting for women over 50 is likely to be the daily method. As muscle mass decreases with age, longer fasts can have an adverse effect on the body, as it may lead to a faster breakdown of muscle.

Does fasting on and off periods have any effect on women who have gone through menopause?

This research indicates that alternate-day fasting is an effective way to lose weight regardless of whether a woman is pre- or post-menopausal. The body weight of both groups of women decreased significantly compared to the baseline, suggesting that intermittent fasting can be successful for weight loss.

Learn more about the benefits of intermittent fasting and how to implement it into your lifestyle with FastingBooks. Their wide range of informative books covers everything from the science behind fasting to delicious recipes to try during your eating window. Check out their website at fastingbooks.com to find your next read and start your journey to improved health and wellness.

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