Intermittent Fasting for Women Over 40: A Guide to Aging Gracefully

For women over 40, the journey to health and wellness may sometimes feel like a complicated maze, but a simple and promising approach has been gaining popularity – intermittent fasting. It is more than just another diet plan. Rather, it is a lifestyle change that some people believe can boost metabolism, balance hormones, and improve mental clarity (1).

Celebrities like Chris Pratt, Jennifer Aniston, and Vanessa Hudgens have raved about intermittent fasting and its impact on their lives. Check out their interviews on the subject. You may feel convinced to implement this plan, too!

When it comes to women over 40 in particular, intermittent fasting might actually help them lead a better life. Spending some food-free time may have health benefits like improved blood sugar, reduced weight, and less inflammation (2). Most of these benefits come as a result of weight loss, which intermittent fasting is as effective for as more typical calorie restriction diets (1). Some people prefer intermittent fasting because for them, it feels less restrictive or burdensome.

Note – It’s not that you won’t be eating or drinking at all!

Most healthy plans encourage drinking plenty of water during your fasting periods. Meanwhile, many also allow black coffee and certain other zero-calorie beverages. Some plans only require people to fast at a particular time throughout the day or a few days a week. If you are a female over or near 40, you should definitely learn how these plans work. Implementing them may help you become a healthier version of yourself and deal with aging in a nice way!

What is the Best Intermittent Fasting for Women Over 40?

There are several intermittent fasting plans out there. All plans cycle between eating and fasting windows. The difference is how these cycles are split apart. Five of the best intermittent fasting plans for 40-year-old women are:

1. Eat Stop Eat Method
2. Crescendo Method
3. 16/8 Method
4. Modified Alternate Day Fasting
5. 5:2 Diet

The best fasting method for you will vary based on your individual needs and health considerations. Talk to your healthcare provider before starting any fasting regimen.

Eat Stop Eat Method

The Eat Stop Eat Method is the brainchild of Brad Pilon. He recommends fasting for 24 hours, two days a week. Mondays and Thursdays are usually chosen for fasting. This allows people to eat at least two whole days before they go for a full-day fast. However, you can choose any two days you like as long as they are not consecutive. Some people might find it challenging to fast for 24 hours. If you’re interested in this method, consider starting with shorter fasts, like 15 or 16 hours, and gradually increasing the duration to 24 hours.

Read more: Intermittent Fasting By Age Chart: Is It Real? How Does It Work?

Crescendo Method

This fasting pattern is recommended for those women over 40 who have just started intermittent fasting. The fasting periods are shorter than other fasting methods, potentially creating less impact on the hormones.

Intermittent fasting may cause some changes in women’s hormones, however research is still being conducted to understand this (3). Women who have already gone through menopause may be less likely to experience significant changes in reproductive hormone levels, due to intermittent fasting (4). In the crescendo method, the fasting window is 12 to 16 hours, while the eating window is 8 to 12 hours.

We recommend starting with just one weekly fasting day if you are new to fasting. As your body adjusts, you can gradually increase the number of fasting days to 2 or 3 per week.

The 16/8 Method

This fasting method is time-restricted eating, which involves consuming food during the 8-hour window and avoiding food for the remaining 16 hours of the day. Some believe this method supports our body’s circadian rhythm, which is its internal clock.

Generally, intermittent fasting should be supported with a well-balanced lifestyle. If you are a woman over 40 considering adopting an IF approach, you can study the 16/8 intermittent fasting 7-day meal plan and consider adopting it to see if it works for you.

Modified Alternate Day Fasting for Women Over 40

Alternate-day fasting is based on the idea that you fast one day and eat whatever you want the next day. The most popular version of this diet is “The Every Other Day Diet” by Dr Krista Varady, who has conducted many studies on ADF.

Some people may find ADF easier than other fasting regimens. However, note that most studies on alternate-day fasting used the modified version, consuming 500 calories on fasting days. This allowance of 500 calories daily is considered more sustainable than doing complete fasts on the fasting days. Research has suggested that ADF isn’t more effective than traditional calorie restriction when it comes to weight loss or preserving muscle mass, although some people find it easier to stick to (6).

It would be biased to consider a single regime the best intermittent fasting plan for 40-year-old women. Remember that regardless of your fasting method, if you keep eating large volumes of high-calorie food on your non-fasting days, you may not experience similar health benefits and weight reduction. Always keep an eye out for a method that is sustainable in the long run, fits your lifestyle, and isn’t highly restrictive.

Does Intermittent Fasting Work for Women in Their 40s?

Intermittent fasting isn’t suitable for everyone. Some people may experience health setbacks that keep them from sticking to any fasting regime. The University of Illinois experts cautioned that intermittent fasting isn’t suitable for all middle-aged women (7). In particular, it should be avoided by those with past eating disorders, a BMI under 18.5, or those needing medication with food at specific times.

Nonetheless, many women who have reached midlife and wish to get back in shape can try either of the above-mentioned methods. Talking to a healthcare professional before starting a fasting plan is always wise. They can guide you on incorporating intermittent fasting based on your individual health history and needs. A few general perks of an intermittent fasting plan are:

1. May Improve Heart Health

Heart disease is one of the top causes of death in American women. Research published by the American Heart Association has suggested that intermittent fasting might benefit heart health (8). The study found that people who underwent cardiac catheterization and who fasted regularly were 71% less likely to experience heart failure, compared to those who didn’t fast. However, the study didn’t find a notable difference in the occurrence of heart attacks between the two groups. This is interesting, but more research is needed. Since intermittent fasting can be an effective weight loss strategy, simply losing weight can improve a person’s blood pressure and other heart health markers. However, whether fasting itself confers any benefits beyond those caused by weight loss is not yet clear. 

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2. May Help with Weight Loss

Weight loss is one of the primary reasons most women start intermittent fasting. In 2015, researchers looked at 40 different intermittent fasting studies and found it an excellent way to lose weight (9). On average, people lost 7 to 11 pounds over 10 weeks, which was similar, but not superior to continuous energy restriction. More recent reviews have drawn similar conclusions (1). Since intermittent fasting is similarly effective to more traditional calorie restriction methods, it can be a viable weight loss strategy for those who find it easier and more compatible with their lifestyle. 

Weight loss on intermittent fasting is still most likely a result of eating fewer calories overall, which means that what you eat when you aren’t fasting is still important. Try to have balanced meals made up of a variety of nutritious foods from all food groups. 

Read more: Intermittent Fasting for Menopause: Managing Symptoms Through Strategic Eating

3. May Help to Manage and Reduce Risks Associated with Diabetes

The Centers for Disease Control and Prevention says that almost 40 million people in the U.S. have type 2 diabetes, and another 84 million have prediabetes (12) (13). Treating type 2 diabetes usually involves both medication and lifestyle changes like eating healthy, exercising regularly, and managing stress.

Although more research is needed, some very small case reports and anecdotal evidence have suggested that men who practiced intermittent fasting were able to get their diabetes under control so well that they didn’t need insulin anymore (14). However, it is absolutely necessary to consult your healthcare provider if you have diabetes or prediabetes and want to start intermittent fasting. You will likely need to be medically monitored, especially if you are on medication that affects your blood sugar. 

The benefits listed here suggest intermittent fasting might help some women over 40 lead a healthy and active lifestyle. To work long-term, an IF eating plan should mesh with your lifestyle. If you often have breakfast with friends or eat dinner late, it might be challenging to stick to fasting during those times.

What Is the Best Fasting for A 40-Year-Old Woman?

Starting intermittent fasting can be very simple if you have already done IF. In our busy lifestyles, skipping or missing meals is pretty easy. The easiest way to get started is to choose a method that aligns with your routine. Try to adopt an IF plan where most of the fasting window lies in your sleeping period. Remember that it is allowed to stop immediately if the plans aren’t working for you.

Sometimes, it is okay not to follow structured plans. Fast whenever it suits you, and skip a meal from time to time when you don’t feel hungry or don’t have time to cook. Learn all about intermittent fasting snacks to ensure you are eating nutritious foods during your eating window..

At the end of the day, it doesn’t matter which intermittent fasting plan you choose as long as it fits your lifestyle and your health.

How Many Hours Should a 40-Year-Old Woman Have Intermittent Fasting?

There is no definitive answer to how many hours a 40-year-old woman should fast when implementing the intermittent fasting routine. It depends on the individual’s needs, preferences, and body responses. An intermittent fasting plan is likely to be an unhealthy choice for women who have (15):

• Critically low body weight
• An autoimmune disorder
• Vitamin or mineral deficiency
• Malnourishment
• Diabetes or low blood sugar
• History of eating disorders

If you are a beginner who has hit her 40-year mark and want to bring positive changes in your life, you can think about following an intermittent fasting routine.  A good place to start might be with the 12/12 plans. This is where the food is eaten for half of the day, and you must fast for the remaining half. You can choose whatever hours you like, but a popular eating window is between 7 AM and 7 PM.

This way of eating can help you consume fewer calories, shed pounds, and cut back on unhealthy food. The main reason is that while people might eat nutritious meals during the day, they often snuck on sugary and salty treats before bed.

Gradually, you can stretch your fasting window to 14 or 16 hours when your body allows.

Should Women in Perimenopause Do Intermittent Fasting?

Yes, intermittent fasting can benefit some women in perimenopause, too (16). However, they should learn to approach it cautiously and evaluate their nutritional requirements. Some benefits they may experience include:

• Weight Control: Intermittent fasting might help lose weight and prevent weight gain that often comes with hormonal changes during perimenopause (17).
• Hormone Regulation: Intermittent fasting may enhance insulin sensitivity and might mitigate some of the hormonal impacts of perimenopause..
• Reduced Menopausal Symptoms: The effects of intermittent fasting on hormone levels might mitigate specific symptoms of menopause, such as hot flashes and night sweats.
• Better Metabolic Health: Intermittent fasting can improve metabolic health, especially if weight loss is achieved, which is particularly important for women in perimenopause at higher risk of metabolic issues.

If you have any medical condition, it is essential to check with your physician before jumping into an IF routine. And if you are not sure about its implementation, talk to a registered dietitian.

Can Intermittent Fasting Affect Estrogen?

Yes, intermittent fasting can affect estrogen levels, but the effects could be complex. They depend on various factors such as body composition, age, and specific fasting protocols. A few effects of fasting on estrogen include:

Decrease in Estrogen Levels

Previous studies, especially those in animals, have suggested that intermittent fasting might lower estrogen levels (3). However, recent research suggests otherwise (3). A review of human trials found that intermittent fasting may not affect estrogen levels in women. 

Changes in Other Hormones

Intermittent fasting might also affect other hormones linked to estrogen production and regulation (18). These include hormones like sex hormone-binding globulin (SHBG) and luteinizing hormone (LH). It might also decrease testosterone, which could be of benefit to women with PCOS (3). 

So far, there is no proven way to state how intermittent fasting can affect women’s hormones. However, we know that some women may experience hormonal fluctuations if they implement an IF plan. Meanwhile, the others may not feel any significant changes at all. Consult with your healthcare provider if you have concerns about how fasting affects you individually.

FAQs

• Does coffee break intermittent fasting?

No, having sugar-free black coffee or those with zero-calorie sweeteners won’t break the intermittent fast.

• How much weight will I lose on a 3-day water fast?

Water fasting can lead to rapid weight loss. You might lose a few pounds if you go without food for 3 days.  However, this weight loss mainly comes from losing water, carbohydrate stores, and even muscle rather than fat. You’ll probably regain most of it when you start eating again.

• Can you look younger by fasting?

Intermittent fasting is thought to encourage cellular repair, however, its actual impacts on skin appearance and other signs of aging have not been established.

• Does fasting age you faster?

Intermittent fasting is thought to encourage aging reduction processes like cellular repair, which might theoretically slow down some aspects of the aging process, although more research is needed to establish any measurable impacts. However, going overboard with fasting and stressing your body too much might have unintended consequences. Talk to your healthcare provider for individualized advice.

Summary

Women over 40 are undergoing many physical and psychological changes due to age. If you are a lady above 40 who wants to try intermittent fasting, you should pick a plan that blends well with your lifestyle. This article covers all the information about suitable IF plans and how they can work in a woman’s favor. Don’t forget to talk to your doctor before you start something new. The initial days may be tough, but you may start witnessing the wonders of these plans if you stick to it. All the best!