Intermittent Fasting Post Menopause: The Benefits and Tips to Follow
Intermittent fasting has become a popular way for menopausal women to lose weight and gain other health benefits. The method forms the cornerstone of a weight loss diet directed at menopausal women known as the Galveston diet, but the decision about whether intermittent fasting is right for you will depend on your individual needs. While intermittent fasting has been shown to be an effective way to lose weight, critics have worried that the practice may have a negative impact on menopausal women. However, recent studies have shown that intermittent fasting post menopause may reduce anxiety, depression, and the emotional roller coaster that can go hand-in-hand with menopause. Fasting has also been proven to have other benefits, like improving heart health and digestion.
Though research on intermittent fasting for women 50+ is limited, early studies show it can help relieve some of the side effects of menopause. It might be due to the increase in the hormone leptin, which helps regulate metabolism and appetite. Or it’s those two enzymes that store and synthesize fat, which are more active in postmenopausal women contributing to menopause weight gain. Or it’s the loss of muscle mass and the increase in fat that accompany menopause and can result in weight gain. Regardless of the underlying mechanism, intermittent fasting has emerged as a potential solution to menopause-related weight gain.
Is Intermittent Fasting Superior for Achieving Weight Loss During Menopause?
The research would suggest not. Intermittent fasting however you do it, may be a useful tool to help with weight loss but is unlikely to be the only one you need. Menopausal women may benefit from other lifestyle changes, such as exercise and other dietary modifications, to help achieve their weight loss goals. However, for those looking for a more convenient way to lose weight, intermittent fasting post menopause may be an option.
Types of Intermittent Fasting During Menopause
Intermittent fasting post menopause can be done in several different ways. The most popular methods are 16:8 or 18:6 daily fasting with a 6- to 8-hour window each day, then fasting for the remaining 16 to 18 hours. Additionally, there’s the 5:2 method, which involves eating normally for five days a week and then restricting calories to 500-600 on the other two days. Another popular method is alternate-day fasting, which involves eating normally one day and then fasting the next.
Some Tips to Follow Intermittent Fasting During Menopause
- Start with a short fasting window and gradually move to a more restrictive form of fasting.
- Eat slowly and mindfully. This will help you recognize when you are full and prevent overeating.
- Drink plenty of water to help keep you hydrated and reduce cravings.
- Eat plenty of fiber-rich foods and lean proteins during your eating window to help keep you feeling fuller for longer.
- Include healthy fats, such as avocado and nuts, to help with satiety.
- Try to consume most of your calories before the mid-afternoon so that your body has time to digest them before bed.
Intermittent fasting post menopause is a safe and beneficial practice for many women. However, it is always important to consult your doctor before starting any new diet or exercise plan. A doctor can help you determine whether you are at risk for any health problems or if there are any medical conditions that could be exacerbated by fasting. Once you have the go-ahead from your doctor, you can begin to explore the many benefits of intermittent fasting post menopause.
What is the most beneficial intermittent fasting plan for women after menopause?
Eating within a 6- to 8-hour period and fasting for the remaining 16 to 18 hours is the most sustainable method of intermittent fasting. However, you can also try other variations to get started, such as a 12/12 schedule where you eat for 12 hours and fast for 12 hours.
What is the most effective method for a menopausal woman to shed pounds?
What is the most effective way to reduce belly fat in post menopausal women?
Emphasize consuming foods that come from plants, like fruits, vegetables and whole grains, as well as lean proteins and low-fat dairy products. Try to minimize the amount of added sugar and saturated fat, which are found in animal products and high-fat dairy items, like cheese and butter.
Learn more about the benefits of intermittent fasting and find books to guide you through the process at Fasting Books.