Intermittent Fasting for Women Over 50: Benefits, Tips, & How-To

Intermittent Fasting for Women Over 50: Benefits, Tips, and How-To

Intermittent fasting (IF) is a popular dieting trend that has been gaining in popularity among women over the age of 50. Research indicates that intermittent fasting can be beneficial for this age group, helping with weight loss, improving metabolic health, and even reversing mild cognitive decline.

The daily method of intermittent fasting typically follows a 16/8 or 18/6 rule, meaning you eat regular, healthy foods during a 6- to 8-hour window each day, followed by a period of fasting for 16 to 18 hours. This may sound intense, but you can start slow and work your way up.

Can Women Over 50 Benefit from Intermittent Fasting?

The short answer is yes. Intermittent fasting has shown promise for both premenopausal and postmenopausal women. One study looked at alternate-day fasting (ADF) and found that women over 50 enjoyed significant weight loss, improved metabolic health, and even reversed mild cognitive decline.

Studies have also found that intermittent fasting can help with fat loss by reducing body mass and improving metabolic health. They also show that IF can help regulate hormones and improve cognitive function.

How to Start Intermittent Fasting for Women Over 50

Most people make an IF schedule that requires them to fast for 12 to 16 hours a day. During the rest of the time, they eat normal meals and snacks. Sticking to a schedule is key for success, and it can help if you plan ahead and make sure your meals are nutritious and satisfying.

It’s also important to stay hydrated and get enough rest. Fasting can be stressful on the body, so it’s important to prioritize your health and well-being while doing it.

Tips for Intermittent Fasting for Women Over 50

  • Start slow. Don’t try to jump right into a 16-hour fast. Start with 12-hour fasts and work your way up.
  • Plan ahead. Have your meals and snacks planned out in advance so you know what to eat when.
  • Focus on nutrition. Make sure your meals are nutritious and satisfying so you don’t feel deprived.
  • Stay hydrated. Drink plenty of water throughout the day to stay hydrated and help your body detox.
  • Get enough rest. Try to get 7-8 hours of sleep each night to help your body recover from fasting.
  • Listen to your body. Intermittent fasting is not for everyone, so if you’re feeling stressed or unwell, stop and consult your doctor.

Intermittent fasting can be a great tool for women over 50 who are looking to lose weight or improve their metabolic health. It can help regulate hormones and improve cognitive function, and it has even been shown to reverse mild cognitive decline. However, it’s important to start slow and listen to your body. If you’re feeling stressed or unwell, stop and consult your doctor. With the right plan and a little bit of patience, you can experience the benefits of intermittent fasting for yourself.


  1. Is intermittent fasting an option for a 50 year old female?

    Intermittent fasting for women over 50 is generally considered safe and may help with weight loss, metabolic health, and reducing some chronic disease risks. However, as people age, it is essential to put emphasis on preserving muscle mass for both women and men.

  2. What is the recommended amount of intermittent fasting for a woman over the age of 50?

    The 16/8 or 18/6 rule is the most sustainable plan for fasting and eating. This means having a window of 6 to 8 hours each day where you can eat regular, healthy meals and fasting for the remaining 16 to 18 hours. If you’re just getting started, you can experiment with different timing methods.

  3. Is it possible for menopausal women to shed pounds using intermittent fasting?

    This research indicates that ADF may be an effective approach to weight loss regardless of menopausal status, as both pre- and post-menopausal women in the study experienced a decrease in body weight from the baseline.

  4. Is it beneficial for 55 year olds to practice intermittent fasting?

    Research has demonstrated that intermittent fasting among women aged 50 and up can reduce triglyceride and bad cholesterol levels, consequently improving cardiovascular health. Additionally, these trials have also noted a decrease in blood pressure.

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Take Your Intermittent Fasting Journey to the Next Level

If you want to learn more about intermittent fasting, Fasting Books offers a variety of informative books on the topic. Our books provide practical advice, effective techniques, and inspiring stories that will take your intermittent fasting journey to the next level. Head over to Fasting Books online store and start your journey today!
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