Intermittent Fasting for Men over 40

As men age, a number of health issues start to set in, which is why many adopt the dietary approach of intermittent fasting for men over 40. You’ll note that aging comes with different bodily changes that may bring about issues such as heart disease, weight gain, obesity, and type 2 diabetes (8). 

Intermittent fasting is a pattern of eating and fasting that aims to bring about a number of health benefits for men who engage in this method of time-restricted eating (TRE). It is a practice that can benefit older men in a number of ways including: 

• Weight reduction – multiple studies have shown intermittent fasting (IF) to be an effective strategy in weight reduction. The caloric deficit it creates along with improved metabolic activity helps burn stored fats for energy (2). 
• Reduces the risk of type 2 diabetes –  this occurs when the body becomes resistant to insulin. In this situation, the cells in the body don’t react normally to insulin or the pancreas doesn’t produce the needed insulin for the body to function properly. Excess weight is one of the risk factors that facilitates the development of type 2 diabetes. Intermittent fasting has been shown to be an effective method for reducing body weight and insulin resistance (5). 
• Improved overall fitness and reduced risk of cardiovascular diseases – IF may also be good for reducing body weight, maintaining lean mass, improving body composition, and optimizing overall fitness. In addition, it has been shown to reduce bad cholesterol (LDL), obesity, and other conditions that may increase the risk of the disease (2).

As you may have noted, intermittent fasting may have a positive impact in alleviating or reducing many of the health-related issues that affect men over 40 years of age. Therefore, it’s a strategy that is often effective and that provides many other benefits. However, there are some limitations for people using certain medications to treat chronic health conditions, or are underweight, among other limitations. 

What Is the Best Intermittent Fasting Approach for Men over 40?

The best intermittent fasting approach for men over 40 is one that is safe and effective. Unlike young adults, older men may not tolerate long periods of fasting. Therefore, it’s important to consider a timeframe with a shorter fasting window. In that regard, the 5:2 method and daily time-restricted eating (TRE) have been found to be suitable for older men (6). 

5:2 Fasting 

5:2 fasting is a type of intermittent fasting where you restrict yourself to eating normally for 5 days, then reduce your calorie intake for the 2 days to 500 – 600 calories. This type of fasting may be safer and more beneficial for men over 40. 

This method of fasting is easier to implement as it doesn’t involve having to restrict your calories every day. You can eat regularly and only set apart 2 non-consecutive days in a week to restrict your calorie intake. 

Time-Restricted Eating (TRE)

This means restricting your daily eating to a specific window or for a specific number of hours and fasting for the remaining hours. Some of the popular patterns in time-restricted eating include: 

• 16/8 method – in this method of fasting, you only eat within an 8-hour window and fast for 16 hours. 
• 14/10 method – similarly, you fast for a 14-hour window and eat within a 10-hour window. 

It’s important to ensure that you don’t consume any calories during the fasting window time period, but you may have zero-calorie drinks or ones that don’t break the fast. 

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Can Fasting Make You Age Slower?

Yes, fasting has been shown to possibly slow the aging process. In a study by the National Institute on Aging, participants in the fast-mimicking diet appeared younger at the end of the study period than they were in the beginning (4). With the other benefits mentioned previously, it’s evident that fasting possesses age-defying capabilities. 

Read more: 4-Week Intermittent Fasting: A Complete Guide

Is Intermittent Fasting Good for People over 40?

Yes, intermittent fasting can be beneficial for people over 40 years of age. However, it’s not suitable for everyone. As long as a person has good health, isn’t taking any medications, and has no health conditions that would limit them, it may be a good practice that comes with a lot of health benefits. 

If you’re over 40 years old and don’t have a condition that would exclude you from fasting, then it’s one of the more promising methods that can help you lose weight, reduce the risk of type 2 diabetes and cardiovascular diseases, and promote insulin sensitivity, among other benefits. 

What Are the Rules for Intermittent Fasting for Men?

There are a number of rules relating to intermittent fasting that men should observe. While committing to this practice holds the promise of many health benefits, it’s important to consider the following rules: 

Keep Hydrated 

While fasting, you need to always keep hydrated. There are a lot of intermittent fasting drinks with zero calories that can keep you hydrated without breaking your fast. Staying hydrated will help your body function properly and ensure you avoid the adverse effects of dehydration. 

Consider Nutrient-Dense Foods 

The foods you eat during your eating window should be rich in nutrients. This will keep your body healthy and functioning properly. Ensure your diet is balanced with a variety of healthy nutrients. For example, including protein-rich foods in your diet will make you feel full faster. Also, consider healthy fats and vegetables. 

Don’t Overeat During the Eating Window

You may be tempted to compensate for the food you didn’t eat during the eating window by overeating during the eating window. This practice negates the benefits you would have gained from the fasting period. During your eating window, you need to ensure your portions are similar to those you consume when you’re not fasting. 

Choose the Right Schedule 

The schedule that you choose should suit your body’s needs. For example, intermittent fasting for 40-year-old men should be safe and easy to implement. In addition, it’s important to choose the right fasting method or schedule that suits your lifestyle and daily routine. 

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Listen to Your Body 

If you feel any adverse effects after starting your intermittent fasting journey, you need to switch your schedule immediately to give you the benefits of fasting that you want without overstretching your limits. 

Start Slow 

If you’re new to fasting, you don’t need to start with the most difficult approach. Start with a schedule that’s easy to implement or with a shorter fasting window, then progress gradually. 

How Long Should a 40-Year-Old Male Fast?

There’s no fixed timeframe for fasting that’s universal to all 40-year-old males. The duration of fasting depends on personal goals and health status, among other factors. However, it’s important to always listen to your body as you fast. Of course, you’ll also monitor the results on a daily or weekly basis to guide you on the duration that will help you achieve the desired benefits. 

In addition, if you’re new to the idea of fasting, you may want to start with the easiest and shortest fasting duration then gradually increase it as you get used to the fasting process. 

Read more: Intermittent Fasting for Men over 60: Is it Safe?

What’s the Best Fast for a 40-Year-Old Male?

The best fast for a 40-year-old male is any form of intermittent fasting that safely ensures they achieve the results they desire. With intermittent fasting, it’s possible to find a pattern that’s well suited to the person’s needs and state of being. The different types of intermittent fasting methods offer choices that are often safer and easier to implement for older adults. For example, with the 5: 2 fasting method, you eat for 5 days and only reduce calories to the recommended levels during the 2 non-consecutive days of fasting. 

What Is the Disadvantage of Fasting for a 40-Year-Old Male?

Of course, fasting has been shown to produce many health benefits. However, there are also negative impacts that older adults or 40-year-old males may experience. Some of these include: 

Weight Loss 

While intermittent fasting is good for weight loss, older adults may lose more than is recommended. This may negatively affect the bones, energy levels, and immune system (1). Therefore, if your weight isn’t a matter of concern or if you’re underweight and want to experience other benefits of intermittent fasting, it’s important to be aware of this potential impact. 

Feeling of Sickness 

One thing about fasting is it affects individuals differently. In this case, whether you’re over 40 years old or not, you may experience a variety of typical reactions including headaches, crankiness, and lethargy (1).

Frequently Asked Questions

• Is 16/8 fasting good for men?

Yes, 16/8 fasting can be good for men. This time-restricted eating method is important for reducing the number of calories you eat daily while encouraging the body to burn more fat for energy. This helps with weight loss and may provide other benefits that have been mentioned previously. 

• Does sleeping count as fasting?

Yes, sleeping can count as fasting. Fasting means you aren’t eating food within the fasting window and if you spend that time sleeping, it also counts. So, it doesn’t matter whether you remain awake or are asleep so long as you don’t eat. 

• What happens after 4 weeks of intermittent fasting?

After 4 weeks of intermittent fasting, you’re likely to have seen results that include weight reduction and improved blood sugar, in addition to insulin sensitivity among other changes. However, with intermittent fasting, you may not see fast results, but you’ll typically see changes that start in the first week. For example, regarding body weight, you may lose about half a pound to 1 pound per week (7). 

• Is it OK to do 16/8 fasting every day?

It depends on your health. If you’re healthy and aren’t taking any medication, don’t have any chronic diseases, and aren’t pregnant or breastfeeding, then it’s typically okay to do 16/8 fasting every day. What’s important here is that you maintain and optimize your health. Even when intermittent fasting, you need to remain hydrated and eat nutrient-dense foods during the eating window. 

• Can you drink coffee when fasting?

Yes, you can have coffee when fasting. Coffee doesn’t break a fast as it contains virtually no calories. A 100g cup of coffee contains almost zero calories (3). 

The Bottom Line 

As previously mentioned, intermittent fasting often comes with numerous health benefits for men over 40. Generally, it’s good for anyone who wants to reduce weight, promote insulin sensitivity, reduce the risk of type 2 diabetes, and alleviate the risks of cardiovascular diseases. 

Of course, with different types of fasting, you can always choose to commit yourself to a pattern that’s most suitable and appropriate for your needs. However, you must first check with your health care provider to ensure it’s suitable for you. If you’re pregnant, breastfeeding, have any chronic conditions, are on medication, or are underweight, it may not be suitable for you.