Intermittent fasting has grow to be a trend amongst women and has some advantages, especially after the age of fifty. Specifically, the feminine body begins to decelerate its metabolism from the age of 30, when the production of growth hormone (GH) decreases.

Muscle tone is reduced and girls grow to be more liable to gain weight.

That is when healthy habits should be reinforced. One possibility is to incorporate intermittent fasting, which we’re going to refer to you about today.

What’s intermittent fasting?

Intermittent fasting consists of limiting food intake for a set time and in certain periods. It’s essential to point that, before starting the methodology, it is best to seek the advice of along with your family doctor to discover the professionals and cons, in addition to the most effective method to start.

Fasting is not beneficial for everybody. It’s also contraindicated in very specific cases.

How does the tactic work?

In accordance with research, fasting prompts various metabolic processes with the aim of keeping the body secure throughout the time that food isn’t consumed. In this fashion, it begins to discover sources of reserved energy to preserve the brain and other vital organs.

When this fasting is controlled, as proposed by the intermittent method, the body is capable of take the fat reserves to remain lively, which contributes to weight reduction. We’ll get more advantages if this technique is accompanied by a healthy weight-reduction plan throughout the days or windows of feeding.

Advantages of intermittent fasting for ladies over 50

Research has determined that girls are more liable to obesity, in comparison with men. It’s because they’ve a better fat percentage on average, as basal lipid oxidation is lower than in males. This predisposition to obesity may cause multiple cardiovascular diseases, diabetes, and hypertension.

Control weight gain

If you reach middle age, when menopause appears, weight gain is sort of inevitable. In premenopause, women are thrice more likely to develop obesity, since estrogens decrease.

Studies which have followed up on the results of intermittent fasting in menopause indicate that it contributes to weight reduction, as would an everyday weight-reduction plan. Likewise, it was determined that the best decrease in body fat occurs in areas resembling waist circumference, where fat tends to build up after the age of fifty.

Other research, which has delved into the results of intermittent fasting, indicates that it does contribute to weight reduction, if there’s a negative energy balance i.e. if more calories are expended than consumed.

It could improve diabetes

Although there’s still far more to research, studies have identified that patients diagnosed with type 2 diabetes who perform intermittent fasting show a big improvement of their insulin resistance. There’s even research that has corroborated the opportunity of reducing the dosage of anti-diabetic medications through intermittent fasting.

Improves cardiovascular health

Articles report that intermittent fasting improves cardiovascular health. This wellness includes improvements in blood pressure, heart rate, and blood levels of cholesterol.

How you can apply intermittent fasting in women over 50?

Intermittent fasting, in ladies and men, ought to be done under the supervision of a physician. It’s obligatory to contemplate the person’s specific needs, in addition to their medical history.

Once you could have the endorsement to begin, you possibly can follow these recommendations:

1. Start with an easy rule: The best method to generate adherence to intermittent fasting and never affect your health is to begin with a 12-hour fast and to make most of them nocturnal.
2. Don’t neglect calories: Depending on the rule you follow, you could have to regulate the calories ingested, but never give them up completely.
3. Eat protein: Prioritize the intake of quality proteins, that are well absorbed. Specifically, those derived from foods of animal origin.
4. Follow a routine of physical activity: This enhances the outcomes, especially when you’re seeking to lose fat. It’s best to incorporate strength exercises for the muscles, since in maturity it’s normal to lose lean mass.
5. Hydrate and devour electrolytes: This compensates for the possible lack of sodium and potassium during fasting, which might cause discomfort resembling headaches, cramps, and fatigue.

Select an intermittent fast you can persist with

You’ll notice that the differing types of intermittent fasting include periods of no or little intake that transcend 10 hours. You might have these options:

• Every other day: Any such fasting is completed every other day. For instance, today food is consumed normally, and tomorrow sugary drinks are limited. One other way is to eat normally for 2 days in a row, then fast by reducing calorie intake to about 450 calories per day.
• Day by day intermittent: That is some of the popular methods, each day intermittent fasting is completed in other ways: 16/8, 18/6 and 12/12. Healthy foods are consumed repeatedly for 8, 6 or 12 hours and you then fast for 16, 18 or 12.
• 5:2 fasting: It is a method wherein healthy food is consumed normally for five days, after which calorie intake is restricted to 500 or 600 calories throughout the following two days.
• 24-hour: This consists of fasting for twenty-four continuous hours, a few times per week. For instance, from breakfast sooner or later to breakfast the subsequent day.

Some kinds of fasting, resembling 12/12 or 24-hour fasting, might be quite strict and may cause unwanted side effects resembling headaches, irritability, and fatigue. Subsequently, it is best to all the time seek the advice of your doctor.

Finally, have in mind that, when you have already got skilled endorsement, success will rely upon your rigorousness in carrying it out. Because of this you should make it a habit. Otherwise, you won’t reap the advantages.

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