Intermittent fasting is a relatively new dietary approach that has now reached the mainstream. Although fasting is a centuries-old practice, it has only recently attracted widespread attention in fitness circles. The idea of going without food for a few hours and the research suggesting its efficacy for weight loss has compelled more people to try this diet regime.
Specific concerns are raised when the concept of intermittent fasting is discussed for seniors. Those above 60 or 70 may have difficulty resisting the hunger pangs, or have health conditions that make fasting less safe or more complicated. However, some aged individuals succeed at following basic intermittent fasting routines and witness some incredible perks. This article looks at how these plans may work out for men over 70. It discusses some essential questions related to intermittent fasting for men over 70 and also debunks some myths.
Intermittent fasting can help some adults to take control of their health and get in better shape (1). On the other hand, a diet that isn’t carefully planned and includes an imbalance of food groups can cause some difficulties for people in all age groups, particularly seniors. By skipping meals or limiting food intake to certain hours, adults and seniors may jumpstart their journey toward better health. Even during the eating windows, they must ensure they’re consuming the right food groups in the right amounts.
According to research, food is no longer just a source of pleasure. Diet has become a concern due to the impact it has on health (2). The main reason is the rise in obesity. Our environment makes it easy to access cheap, high-calorie foods anytime.
Those who are interested in intermittent fasting for weight loss need to understand its risks. For men over 70, it can be a way to manage weight, improve metabolism, and promote overall health (3). However, it requires a careful and personalized approach due to age-related health considerations.
The most common intermittent fasting methods are:
The claimed benefits of intermittent fasting make it one of the most popular weight loss methods. Losing weight can also help improve the symptoms of certain health conditions, particularly those that are common among seniors, such as high blood pressure, insulin resistance, and arthritis pain.
A Harvard-affiliated Brigham and Women’s Hospital dietitian, Kathy McManus, stated that fasting lowers blood sugar levels (3). The body then uses more fat for energy instead of sugar and converts fat into ketones. This switch to ketones is thought to have some metabolic health benefits.
Most human studies have been done on younger or middle-aged adults, so we don’t yet know enough about the efficacy and safety for men over 70. Older adults must consider any health conditions and medication use, in addition to preferences and lifestyle when choosing a weight loss strategy. It’s essential to consult your healthcare provider before you make any major dietary changes.
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Belly fat can be a serious issue for some men above 70. Although it’s possible to be in good health while carrying some extra pounds, the problem with belly fat is that it’s not the same as the fat under the skin, which is called subcutaneous fat. Belly fat often includes visceral fat, which is deeper in the abdomen and surrounds internal organs (5). Visceral fat is more metabolically active and having too much of it increases the risk for certain chronic diseases.
Losing belly fat requires effort and patience. Here are some tips that could help:
You must follow an eating plan you can stick to and choose an intermittent fasting plan with healthy foods in its eating window, or you can adopt a balanced approach that simply involves learning about putting together healthy, balanced meals. No calorie counting or fasting is involved in such a plan. This plan generally eliminates problem foods from your intake, such as sugary sodas and ultra-processed foods. Instead, it encourages the intake of high-fiber and high-protein foods such as beans, vegetables, and lean meats.
The excessive consumption of sugary beverages is one of the leading contributors to obesity. High added sugar intake may lead to increased visceral fat storage, which can lead to insulin resistance and inflammation (7).
Drinks are often a hidden source of sugar. Soda, sweetened tea, and coffee can contain a lot of added sugar. Reducing sugar in hot drinks and avoiding sugary soda can help many people cut excess sugar from their diets.
Fruits and vegetables have been cited as being an ultimate health booster by nutritionists. They can keep you full and nourish your body with vitamins, minerals, and other beneficial compounds. They also add fiber to a diet, which could help you reach your daily fiber goals (8). Research has suggested that eating more fiber may help prevent type 2 diabetes, a condition that is more common in older adults (9).
Physical activity is a proven way to shed the extra pounds. Exercise also seems to work well on belly weight, possibly as it reduces the circulating insulin levels. High insulin levels could signal the body to hang on to the fat (6). The exercise that is needed for weight loss will be dependent on your goals. For general health, 150 minutes of moderate-intensity exercise per week is recommended.
These handy tips could help anyone who wants to lose belly fat. Just make sure you consume fewer calories, move more, and eat healthier. That may be easier said than done, but you can achieve your desired physique if you’re persistent and passionate about it.
Read more: The Definitive Guide to Intermittent Fasting for Men Over 45
Aging is a privilege that not everyone enjoys. If you get to be 70, don’t take it for granted. Take charge and start doing things to keep yourself healthy and happy.
Intermittent fasting is one of the strategies some people deploy in an attempt to stay in a good state of health. It should be noted that this diet regime can be performed by people in multiple age groups, but the assurance of whether it is safe and sustainable depends on your individual health status and history. (10).
However, not eating enough can lead to malnutrition and other problems (11). To ensure you fast safely, you should speak to your healthcare provider first. Choose a schedule that works for you, eat nutrient-rich foods, stay hydrated, and check in with yourself and your doctor regularly.
A balanced diet could help seniors lose weight. Here is a list of foods you can include if you’re 70+ and trying to get fitter:
In addition to eating healthy, you should also focus on hydration. Track your daily water intake and use smaller plates to avoid overeating. Also, before you start any diet plan, it’s essential to consult a healthcare provider, particularly for older adults with specific health conditions or medication needs.
Losing weight after 70 requires a thoughtful approach. You should follow all the safety protocols to make the most of it. Here’s how you can jumpstart your weight loss journey after 70:
Remember that weight loss takes time. Nobody has a magic wand to make those pounds disappear overnight. Focus on consistency and long-term changes for lasting results. Taking a safe and steady approach can improve your health and help you reach your weight loss goals.
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The schedule of IF for men over 70 varies. Some may be in the condition to follow the 18:6 approach, while others would feel fatigued with the 16:8 method. The ideal plan is flexible, simple, and tailored to your routine and individual needs. Common schedules include:
The 16:8 (or 12:12 or 14:10) strategy is the most popular as it’s the easiest for most people. You can schedule your fasting hours to be overnight so that you’re asleep for a large portion of them. You can also adjust accordingly if you have medications that need to be taken with food. You may start slow with a 12-hour fast and work your way up to 14 or 16 hours, or whatever goal is safe and appropriate for you.
The frequency of fasting also depends on your individual needs and goals. Daily methods such as the 16:8 fasting could be done daily, as they involve fasting overnight and eating within a set window. Weekly methods, such as the 5:2 approach, involve fasting on two non-consecutive days per week, which adds up to about 8-10 days a month. Alternate-day fasting results in 15-16 monthly fasting days but requires careful planning. Extended fasts, such as 24-hour fasts, are generally limited to once or twice a month and should be done under medical supervision.
You should talk to your healthcare provider about which methods are safest and most appropriate for you based on your individual situation.
Read more: Intermittent Fasting for Men over 60: Is it Safe?
Everyone experiences aging differently, and age doesn’t always indicate a particular state of being. Most studies in humans have been done on younger to middle-aged adults, so we don’t know as much about the safety for older adults. Although there’s no strict upper age limit for intermittent fasting, it definitely isn’t suitable for those below 18 years. Children and adolescents need adequate energy and nutrients for growth and development. It’s also not safe during pregnancy and lactation, regardless of age, as they are periods of increased nutrient and energy requirements.
All adults should speak to their healthcare providers before they attempt intermittent fasting as considerations need to be based on individual health status and history, not just age.
No, black coffee generally does not break a fast as it contains very few calories and won’t significantly raise blood sugar levels. However, adding cream, sugar, or other high-calorie additives to your coffee would break a fast.Frequently Asked Questions
Does coffee break a fast?
Intermittent fasting is a popular weight loss trend that may be tempting to you. If you are over 70 and curious, you should talk to your healthcare provider. Older adults may have specific dietary and nutritional needs due to health conditions, medications, or other individual considerations. A healthy balanced diet combined with exercise is still the most effective method to improve health and lose weight.
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