Fasting Diets for Seniors: The Best Intermittent Fasting Diets for over-65-Year-Olds

As intermittent fasting (IF) continues to gain popularity as an eating pattern due to its proven benefits in supporting weight loss, weight management, mental health, and several other aspects of health, including blood sugar regulation, more people are wondering if this eating pattern can be beneficial for seniors.

Time-restricted eating patterns like the 16:8 method (fasting for 16 hours followed by an 8-hour eating window) and the 5:2 diet (eating as usual 5 days a week and reducing your calorie intake to 500-600 kcal on two non-consecutive days of the week) are popular IF methods in young and middle-aged adults.

But are these options suitable for older adults or could they have adverse effects? Read on to learn more about the best and safest fasting diets for adults.

What Are the Safest Fasting Diets for Adults?

We cannot with certainty say which fasting diet is the safest for all seniors. This is because there isn’t yet a scientific study that has compared all intermittent fasting diets and picked one as being the safest IF diet for older adults.

That being said, some studies have used intermittent fasting methods such as time-restricted feeding and the aforementioned 5:2 diet on older adults with positive results (1, 2). Time-restricted feeding (TRF) methods include:

• The aforementioned 16:8 diet, which is the most popular TRF method.
• The 14:10 diet, which requires participants to fast for 14 hours and allows them a 10-hour eating window.
• The 12:12, which is the most beginner-friendly TRF method and could be the best option for seniors to try since experts say that it’s likely safe for most people (3). This diet equally balances both the feeding and fasting windows, each of which is 12 hours.

Can Senior Citizens Do Intermittent Fasting?

Yes, they can. However, it’s best if they consult a doctor first to ensure the safety of the intermittent fasting option in question, particularly if they have pre-existing medical conditions. More specifically, fasting puts the body’s hormones into a catabolic (breakdown) state, so fasting isn’t ideal for an elderly person who is dealing with frailty, restricted mobility, or an existing injury. In addition, fasting leads to a drop in blood sugar, which can limit daily activities and cognitive function, making fasting undesirable for a senior with existing concerns in or looking to optimize these areas. A medical provider can evaluate an individual’s current health profile and ascertain if fasting will support your overall health. 

If the doctor gives the go-ahead to follow a fasting eating pattern, some of the benefits of intermittent fasting for men or women over 60 include:

May Help with Improved Cognitive Function and Mental Well-Being

Unfortunately, age is the primary cause of decreased cognitive function, which interferes with mental well-being (4, 5). 

A healthy lifestyle that consists of physical activity, mental stimulation, avoiding excessive exposure to neurotoxins (e.g. alcohol), treating depression and managing stress, and controlling common medical conditions such as hypertension, diabetes, and obstructive sleep apnea can help reduce this cognitive decline and even delay the onset of dementia (6).

In a review that was published in the Preventive Medicine Reports journal, researchers stated that time-restricted feeding and intermittent fasting have the potential to enhance cognitive function in older adults, which can help with their mental health and well-being. However, researchers acknowledged that further research must determine the ideal type of fast for older adults, and that current health conditions can influence an individual’s cognitive response to a fast (7).

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Weight Loss and Improved Body Composition

Factors such as age-related metabolic shifts, hormonal changes, and muscle loss can lead to weight gain in many older adults. Exercising can help seniors achieve weight loss and improve body composition, but health and joint issues may make working out hard. 

An intentional dietary intake coupled with intermittent fasting could be the answer to weight loss and improved body composition for many such adults. Studies over the years have shown that IF can help seniors see reductions in their BMI, waist circumference, hip circumference, and overall weight (1, 2), all of which are connected with long-term health and longevity.

Read more: Weight Loss for Seniors Over 70 – All the Secrets Uncovered

A Reduction in High Blood Pressure

Also known as hypertension, high blood pressure is quite common in older adults, and the older you are, the more at risk you are for this illness. If hypertension is left unchecked, not only does it affect your quality of life, but it also negatively affects your heart and brain health, which increases the risk of cardiovascular disease and stroke (8, 9).

Factors such as (8, 9):

• Lowering your weight
• Reducing your salt and alcohol intake
• Living a more physically active lifestyle
• Managing stress and sleeping more
• Consuming a ‘heart-friendly’ diet and intermittent fasting (1, 2)

can help older adults control and lower high blood pressure.

While men are more likely than women to develop high blood pressure throughout middle age, women are more likely than men to develop the onset of high blood pressure as older adults (10). Therefore, it’s important to find the best intermittent fasting plan for a 60-year-old woman for the senior woman in your life, as this could help reduce the risk of developing high blood pressure at this age.

Check out this article to learn how intermittent fasting for menopause could potentially benefit you.

What Are Some Potential Risks of Intermittent Fasting for a 70-Year-Old Woman?

Some risks any older adult could face due to practicing intermittent fasting include:

• Impaired lower-extremity function, balance impairment, and difficulty rising from a chair are common in older adults, particularly among those with low levels of physical activity. These effects were seen in older adults who practiced prolonged nightly fasting, which is the practice of extending a nightly fast to at least 12 hours. The body continually builds and repairs, and when left without food and especially protein for just a few hours, it starts to break down tissues, which is a major downside for an elderly woman with existing frailty or an injury. As the shortest TRF method is the 12:12 diet, this may be something to take note of (11). 
• Potential fluctuations in blood pressure during IF hours increase the risk of injuries from falling and other health consequences, such as lightheadedness (12).
• Metabolic changes, such as electrolyte imbalances or sympathetic nervous system activation, could predispose elderly individuals to severe dehydration and cardiac arrhythmias. This is largely seen in elderly people who are already suffering from some kind of heart disease (12).

Water fasting, or avoiding fluids for an extended period of time, for seniors is not recommended. They should be excluded from this type of fasting as it increases the risk of dehydration, electrolyte imbalances, and loss of muscle mass, which can cause weakness and fainting.

Check out this article to learn more about the risks and benefits of intermittent fasting for seniors over 70.

What Is the Easiest Diet for Seniors to Lose Weight?

The easiest diet for seniors to lose weight is a calorie deficit, nutrient-dense, and balanced diet. According to the National Institute on Aging, older adults need to:

• Consume every food group, i.e. vegetables and fruits, grains, protein, dairy or dairy alternatives, in addition to healthy fats, in their daily meals
• Reduce added sugar, salt, and saturated fat intake
• Drink plenty of water 
• Try foods fortified with vitamin B12 or consult a doctor about B12 supplements

This helps with weight management, including healthy weight loss without muscle mass breakdown, digestion, hydration, and general healthy living (13).

How Long Should a 70-Year-Old Fast?

There is no specific guideline on how long a 70-year-old should fast. However, if they want to start, they could try the 12:12 time-restricted feeding method, as it’s the most beginner-friendly of all fasting methods with the fewest risks for health challenges such as muscle breakdown, blood pressure changes, and metabolic shifts. Please seek medical advice first if you have any underlying health issues.

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What Are Some Gentle Fasting Diets for Seniors?

As mentioned above, the three time-restricted methods (i.e. 12:12, 14:10, and 16:8) and the 5:2 diet have been used in scientific studies with older adults and they may be seen as easy-to-do fasting options for seniors, as long as a healthcare provider’s approval is obtained.

Does Intermittent Fasting Affect Aging?

Yes. IF has been shown to positively counteract aging effects by:

• Counteracting the molecular hallmarks of cardiovascular aging and promoting different aspects of cardiometabolic health (12)
• Promoting longevity and improving healthspan (14)
• Slowing down biological aging (15)
• Reducing the risk of chronic and age-related illnesses (15)

Read more: How Do Nutritional Needs Change Over Time?

At What Age Should You Not Do Intermittent Fasting?

Children and teens shouldn’t fast due to their growth requirements and lesser-known impacts on the brain. In terms of adults, there is no specific age mentioned at which they shouldn’t fast.

Frequently Asked Questions

• Is intermittent fasting good for the heart?

Yes, research on IF has shown that it is beneficial for lowering the risk of cardiovascular illnesses (1, 2, 16).

• What is the best intermittent fasting window to lose belly fat?

There is no intermittent fasting window that has been scientifically proven to be better than others for helping with weight loss. If your main goal for choosing IF is belly fat loss, simply choose the window that works best for your schedule and be consistent with it, as IF as a whole has been shown to help with weight and fat loss.

• Can you drink water while intermittent fasting?

Yes, you can drink plain water, as well as unsweetened coffee and tea, during fasting hours.

• Which fasting is best for anti-aging?

There is no single best anti-aging fast. However, intermittent fasting is a good place to start. If you’re a beginner, time-restricted feeding such as the 12:12 or the 14:10 method is a beginner-friendly, lower-risk starting point.

The Bottom Line

Fasting diets for seniors, such as the 5:2 diet or time-restricted eating, can help older adults take control of their weight, improve cognitive health and mental well-being, and improve their heart health and their general health and well-being. However, due to the many underlying health issues that plague seniors, we recommend seeking medical advice before embarking on this journey.