Hitting your 30s brings about numerous changes in energy levels, metabolism, and how your body responds to food. For many men, this is the stage where maintaining a healthy weight and boosting overall wellness becomes a priority. It’s where intermittent fasting for men over 30 sometimes comes in.
This approach to eating has gained popularity due to its potential ability to help with weight management, improve focus and mental health, and promote longevity. In this article, we’ll explore the best intermittent fasting for weight loss for men in their 30s, other benefits of intermittent fasting, and the potential side effects of this weight loss method.
Contrary to what you may see online, there isn’t one ideal intermittent fasting method for men over 30. The best intermittent fasting for a 35-year-old man or any man over 30 is largely based on several factors, including their:
Some sources will claim that intermittent fasting by age is a real thing and that a quick quiz will tell which intermittent fasting (IF) method is best suited for you. However, this is not to be trusted and no sufficient scientific evidence shows a direct correlation between IF methods and age.
As mentioned in the section above, intermittent fasting based on age isn’t a real thing. There is no single IF method that can be said to be perfect for all men in their 30s, as there are multiple reasons that make one method of IF better than another for different individuals.
That being said, here are some IF methods that are popular with intermittent fasting men of all ages (1, 2):
This type of IF restricts your eating and fasting windows to certain hours of the day. Popular modes of time-restricted feeding windows include:
Learn more about the potential benefits of intermittent fasting for men over 50 in our earlier post.
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After time-restricted feeding, the 5:2 diet is the most popular intermittent fasting method. If men opt for this option, the rule is quite simple – eat as you normally would 5 days a week, and restrict your calorie intake to only 25% of your calorie needs on 2 non-consecutive days.
For most men, this would mean consuming approximately 600 calories on these fasting days. However, as our individual calorie needs differ, it’s best to use an online calculator to estimate your personal requirements. This will better help you see what 25% of your calorie needs amounts to.
Also known as the warrior diet, this is a rather extreme version of time-restricted feeding. Those who follow this method only eat once a day, usually in the evenings. They fast for 20 hours a day and aim to consume all their required calories in just 4 hours.
However, unlike other time-restricted feeding variations, this variation allows those who are following it to consume small portions of fruit and vegetables during the fasting window. Despite this allowance, the OMAD diet isn’t recommended for many people, particularly beginners.
This diet is incredibly difficult to stick to and it’s not sustainable in the long term. Going for so long without food – even with the allowance of small portions of fruit and vegetables throughout the day – could lead to physical and mental side effects such as (3):
Also simply referred to as ADF, this method requires you to fast every other day. As with the 5:2 diet, you eat as you normally would on eating days (also known as feast days), while on fasting days, you reduce your calorie intake to 600 calories a day or some people don’t eat at all. The choice to eat a little or not at all on fasting days depends on individual preferences.
Read more: 24-Hour Fast Timeline: What’s Happening In Your Body As You Fast?
Yes, IF can be good for men over 30, although it isn’t for everyone. Those with health conditions or concerns should talk to their healthcare providers before they attempt any type of fasting. Here are some science-backed benefits of intermittent fasting that may convince you to give this eating method a try:
This may happen due to two main factors:
Many men over 30 have more responsibilities than they did in their 20s. They may have started or are in the process of starting families and they may have found their stride in their careers, which makes them busier than ever.
Unfortunately, this can lead to a more sedentary lifestyle as time for exercise gets reduced in favour of other responsibilities. A lack of exercise can reduce your metabolic rate, which leads to increased weight and body fat.
Thankfully, intermittent fasting can help combat this. In a scientific article published in 2013, the author suggested that when a person fasts between 10 and 16 hours, their body starts to burn stored fat (4). When combined with a calorie deficit diet, this metabolic shift may support weight loss over time.
The whole point of intermittent fasting is to reduce the number of hours you get to eat, which should reduce the number of calories you eat overall, in theory. You can do this daily through time-restricted feeding or every other day through methods such as the 5:2 diet or alternate-day fasting.
In a study published in the Nutrition and Healthy Aging journal, researchers found that the subjects in the group that was assigned the 16:8 intermittent fasting method lost weight and consumed around 350 calories less per day than those in the control group (5).
In another study published in 2019, researchers who looked into how time-restricted feeding affected weight loss suggested that IF helped with appetite suppression (and possibly increased fat oxidation), which helped with weight loss (6).
Appetite suppression means you can consume fewer calories without feeling hungry all the time, which results in weight loss when your body is forced to burn fat to make up for the calorie deficit and give you energy for daily activities.
According to research and scientific experts, while both men and women are at risk of developing type 2 diabetes due to lifestyle and dietary factors, men are more likely to develop the disease (7, 8):
In fact, one study stated that “an estimated 17.7 million more men than women have diabetes mellitus worldwide” (8).
Studies have suggested that intermittent fasting may help with diabetes prevention, and possibly the management of the illness through factors such as weight reduction, reduced fasting glucose and insulin, and reduced insulin resistance (9, 10).
It May Improve Your Sex Life
Many men in their 30s don’t need to worry about their sexual prowess, as these issues are largely seen as problems to worry about in your 50s or older. However, practicing intermittent fasting at this age could potentially prevent some problems later.
In an article published earlier this year, researchers working with lab mice found that while IF didn’t stop or reverse age-related sexual issues such as reduced testosterone or sperm count, it helped them become more sexually active (11). This could mean that IF in older men could help them desire and enjoy sex more, regardless of age-related testosterone drop.
As mentioned in the point above, IF may help with the prevention and management of diabetes. This disease is known to affect the sexual health of both men and women, leading to issues such as reduced libido, erectile dysfunction in men, and reduced lubrication in women, in addition to an inability to orgasm in both sexes (12).
Practicing intermittent fasting may help with weight loss and reduce the risk factors of diabetes, which could save your sex life in the future.
Read more: Meals For Intermittent Fasting: What To Eat And What To Avoid While On This Program
Most issues with intermittent fasting come from choosing the wrong IF method. As previously mentioned, extreme IF methods such as the OMAD diet can lead to side effects such as fatigue, lightheadedness or fainting, headaches, and extreme hunger.
This is why choosing an intermittent fasting method that works for you is better than trying to find a method that works for many. We recommend starting with time-restricted feeding options such as the 12:12 and experimenting with less extreme methods of IF to find the best option for you and reduce the likelihood of the above-mentioned side effects.
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Men should fast for as long as it is safe and healthy for them to do so. Once again, we insist that there is no one fasting method or window that men should follow. What works for one man won’t necessarily work for another, so start with easier IF methods to find what works best for you.
A man who’s been consistent with his intermittent fasting for 3 months may experience:
No intermittent fasting window stands above the rest as the best for everyone to lose belly fat. Generally, intermittent fasting is used to help lose weight and fat all over the body, which includes belly fat. Simply choose the window that works best for your schedule and be consistent with it. You could also go the extra step to ensure that you are:
According to the CDC, healthy weight loss means losing 1 to 2 pounds a week (13). Using these parameters, we can say that you could lose 12 to 24 pounds in 3 months of consistent intermittent fasting. To create better chances of success, ensure that you’re eating in a calorie deficit, consuming balanced, nutrient-rich meals, and exercising. Neither option is better than the other – it all depends on your preferences and schedule. For example, a night owl or someone who works nights may find it easier to skip breakfast than someone who wakes up earlier. Yes, you can, as long as it’s black unsweetened coffee. Sugar and other additions such as whipped cream or milk contain calories, which will break your fast. Yes, if it works for you. This is a 12-hour eating window, which is great for someone who is following the 12:12 IF method. You also spend most of your fasting time asleep, which is a fantastic bonus.Frequently Asked Questions
How much weight loss can I expect in 3 months of intermittent fasting?
Is it better to skip breakfast or dinner with intermittent fasting?
Can I drink coffee during intermittent fasting?
Is fasting from 7 pm to 7 am good?
Intermittent fasting for men over 30 is a potential way to take charge of both your weight and overall health, regardless of how busy your life is. That being said, there isn’t one IF method that will suit all men in their 30s.
You’ll need to experiment with different intermittent fasting variations to find the one that will work best for your goals and lifestyle. Our recommendation? Start with a shorter fasting window and slowly work your way up to longer fasting windows and IF options. This will help you gauge what your body can handle without putting yourself and your health at risk. And always talk to your healthcare provider first, particularly if you have any existing health conditions.
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