Intermittent Fasting for Women over 55: Pros, Cons, and How to Get Started

Intermittent fasting has become a popular trend in recent years with its promises of weight loss, improved vitality, and overall health benefits. While it may seem like a new concept, the truth is that fasting has been practiced for many centuries by different cultures and for various reasons (1).

Women over 55 may particularly benefit from intermittent fasting, as it may help combat age-related health issues and support healthy aging, similar to traditional calorie restriction but possibly in a way that is easier to implement (2).

However, these women are in the menopausal stage of their lives and may have different needs and considerations when it comes to fasting. 

In this guide, we’ll explore the pros and cons of intermittent fasting for women over 55 and how to approach it safely and effectively.

What Is the Best Intermittent Fasting Time for Menopausal Women?

The 16:8 fasting schedule, which involves 16 hours of fasting followed by an 8-hour eating window, is one of the most commonly recommended approaches. Fasting in women has been associated with effective weight management and improved markers of metabolic health in menopausal women (3). 

This method is recommended as it aligns well with natural circadian rhythms and can help control insulin levels and reduce calorie intake without the need for extreme dietary changes.

After a while practicing the 16:8 fasting schedule, some women may find their bodies have adapted and are ready to move on to a more advanced approach. 18/6, 20/4, and even one meal a day (OMAD) are all possible options to explore if it feels comfortable and is safe for you.

Alternate-day fasting, which involves alternating between days of normal eating and fasting, may also offer benefits associated with weight loss, such as reducing inflammation and improving cardiovascular markers (4).

However, this approach may be more challenging for some women over 55, as it often requires a significant reduction in calorie intake on fasting days and can be more difficult to maintain in the long term.

Recent studies have suggested that intermittent fasting may slightly affect hormones in perimenopausal women (5), so they should tailor their fasting schedules to accommodate hormonal fluctuations and individual lifestyle needs. 

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It’s important for these women to ensure adequate nutrient intake during eating periods to prevent deficiencies, particularly in calcium and vitamin D, due to increased risks of osteoporosis (6).

In addition, consulting a healthcare provider before starting IF can help address any potential interactions with medications or underlying health conditions.

How Many Hours Should a 55-Year-Old Woman Fast to Make it Safe?

How many hours a woman over 55 should fast depends on various factors such as her overall health, medications, and lifestyle. It’s generally recommended to start with a shorter fasting window of 12-14 hours and gradually increase it as the body adapts.

Women in this age group may also benefit from:

• Modified fasting, which includes consuming small amounts of low-calorie foods during the fasting window to ease the transition and support nutrient intake (7). For example, having a cup of bone broth or a handful of nuts during the fast.
• Circadian rhythm fasting, where eating is restricted to daylight hours, which aligns with the body’s natural circadian rhythms (8). This approach may be better suited for women who struggle with nighttime hunger pangs or have trouble falling asleep on an empty stomach.

Ultimately, finding the right fasting schedule will require some experimentation and listening to your body’s cues. It’s important to prioritize overall health and well-being over strict adherence to any specific plan.

The Pros of Intermittent Fasting for Women over 55

• Weight management: As we age, our metabolism tends to slow down, which makes weight management more challenging (9). IF can help reduce calorie intake and support weight loss in menopausal women (10).
• Reduced inflammation: Chronic inflammation is linked to various age-related diseases (11). Studies have suggested that intermittent fasting can reduce inflammation markers, which can also be a result of weight loss, particularly if visceral fat is lost (12).
• Improved brain function: Limited research has suggested that IF may help protect against cognitive decline and improve brain function in older adults, but more research is required (13).
• Lower risk of chronic diseases: Intermittent fasting, most likely through weight loss, can improve some risk factors for heart disease, diabetes, and other chronic conditions that become more prevalent in women over 55 (14, 15).

Read more: Intermittent Fasting for 65+ — An Approach to Healthy Aging

The Cons of Intermittent Fasting for Women over 55

• Hormonal changes: Menopause brings about significant hormonal changes (16), which can make fasting more challenging. Some women may experience increased hunger and difficulty sticking to a fasting schedule during this time.
• Nutrient deficiencies: As previously mentioned, it’s essential for menopausal women to ensure adequate nutrient intake while fasting. Without proper planning and attention to nutrient-dense foods, IF can lead to deficiencies in key vitamins and minerals (6).
• Potential side effects: Some women may experience temporary side effects when they start intermittent fasting, such as headaches, fatigue, or difficulty concentrating (17). These symptoms usually subside as the body adjusts, but it’s essential to monitor and listen to your body.

How to Get Started with Intermittent Fasting for Women over 55

Women over 55 looking to start intermittent fasting should keep the following tips in mind:

• Choosing the Right Fasting Schedule

For women over 55, selecting an appropriate fasting schedule is essential for success. The 16:8 method, which involves fasting for 16 hours and eating during an 8-hour window, is a popular choice. This schedule is aligned with natural circadian rhythms, which makes it a practical starting point.

Alternatively, the 12:12 schedule, fasting for 12 hours and eating for 12, may be easier to adapt to initially, particularly for those new to fasting. Once comfortable, some may explore the 16:8, 18:6, or even the one meal a day (OMAD) method, depending on individual preferences and lifestyle.

• Managing Potential Side Effects

Starting intermittent fasting can come with initial challenges, including fatigue, headaches, and irritability. To manage these potential side effects, it’s advisable to stay well-hydrated, as dehydration can exacerbate these symptoms.

Gradually easing into fasting by incrementally increasing fasting hours can help the body adjust more comfortably. Consuming nutrient-dense, balanced meals during eating windows is essential to minimize nutrient deficiencies and maintain energy levels.

• Ensuring Adequate Nutrient Intake

Women over 55 should be particularly mindful of their nutritional intake to prevent deficiencies.

Some particularly important nutrients for this age group include:

1. Calcium

• Significance: Essential for maintaining bone density and preventing osteoporosis, which is common in postmenopausal women (18).
• Food Sources: Dairy products such as milk, cheese, and yogurt; leafy greens such as kale and broccoli; fortified foods such as tofu and plant-based milk alternatives.

2. Vitamin D

• Significance: Crucial for calcium absorption and bone health. It also supports immune function and may help reduce the risk of chronic diseases (19).
• Food Sources: Fatty fish such as salmon and mackerel; fortified foods such as orange juice and cereals; exposure to sunlight also boosts vitamin D levels.

3. Omega-3 Fatty Acids

• Significance: Known for their anti-inflammatory properties, omega-3s support heart health and cognitive function, reducing the risk of age-related cognitive decline (20).
• Food Sources: Fatty fish such as salmon, sardines, and trout; flaxseeds; walnuts; chia seeds; and fish oil supplements.

4. Antioxidants

• Significance: Help combat oxidative stress and inflammation, which can contribute to chronic diseases and aging (21).
• Food Sources: Berries (blueberries, strawberries), dark chocolate, nuts (almonds, pecans), and vegetables such as spinach and artichokes.

5. Magnesium

• Significance: Supports muscle function, bone health, and energy production. It also helps regulate blood pressure and blood sugar levels (22).
• Food Sources: Nuts and seeds (almonds, pumpkin seeds), whole grains, spinach, and legumes such as black beans and lentils.

6. Fiber

• Significance: Helps with digestion, helps maintain a healthy weight, and can lower the risk of heart disease (23).
• Food Sources: Whole grains, fruits (apples, pears), vegetables (carrots, broccoli), and legumes (chickpeas, lentils).

7. Vitamin B12

• Significance: Essential for nerve function and the production of DNA and red blood cells. Older adults may require supplements or fortified foods due to decreased absorption (24).
• Food Sources: Meat, fish, eggs, dairy products, and fortified cereals.

8. Potassium

• Significance: Helps maintain normal blood pressure and supports muscle and nerve function (25).
• Food Sources: Most fruits and vegetables, particularly bananas, potatoes, beans, and spinach.

Including a variety of these nutrient-rich foods during eating periods is recommended.

• Consulting Healthcare Providers

It is recommended to consult a healthcare provider before starting intermittent fasting to address any potential health concerns or medication interactions. This is particularly important for women with existing medical conditions such as diabetes, heart disease, or osteoporosis. 

A healthcare provider can help tailor a fasting plan that accommodates individual health needs and ensures safety.

• Listening to Your Body

The key to successful intermittent fasting is tuning in to your body’s responses. Pay attention to signals of hunger, fatigue, or mood changes, and adjust your fasting schedule accordingly. 

If a particular method feels too restrictive or causes discomfort, you should consider modifying the fasting hours or trying a different approach. It’s vital to prioritize overall well-being over strict adherence to a specific fasting regimen.

• Adjusting the Fasting Plan as Needed

Flexibility is important when practicing intermittent fasting. Life changes such as travel, holidays, or changes in schedule may necessitate adjustments to your fasting plan. 

Consider these as opportunities to experiment with different methods and find what works best for you. Remember, intermittent fasting is a personal journey, and adjustments are part of finding a sustainable and healthy balance.

This supportive and flexible approach ensures that women over 55 can reap the benefits of intermittent fasting while maintaining their health and vitality.

How Long Does it Take for 16:8 Intermittent Fasting to Work?

The time frame for seeing results with 16:8 intermittent fasting can vary from person to person. Some may start to notice changes in a matter of weeks, while it may take longer for others. Factors such as age, overall health, and lifestyle habits can also influence the timeline.

Typically, it takes about four weeks to see initial changes in weight loss and body composition, but everyone is different. 

In terms of other health benefits such as improved insulin sensitivity and reduced inflammation, these effects may take longer to become noticeable (10). Consistency is key when practicing intermittent fasting, so sticking with it for at least a few months is recommended in order to see long-term benefits.

Read more: Intermittent Fasting for Women over 35: Pros, Cons, and Everything Else You Need to Know

Why Am I Not Losing Weight on 16:8 Fasting?

There are a few possible reasons why someone may not be seeing weight loss while practicing 16:8 intermittent fasting:

You’re Consuming Too Many Calories

Even while following a 16:8 fasting schedule, weight loss may stall if your caloric intake exceeds what your body needs. It’s essential to monitor portion sizes and be mindful of calorie-dense foods such as ultra-processed snacks, sugary drinks, and high-fat treats. 

Consider keeping a food diary or using a calorie-tracking app to gain insights into your eating habits and identify areas where you can make healthier choices.

Your Food Choices Aren’t Optimal

The quality of your diet plays a significant role in weight loss. If your meals consist of high-sugar, low-nutrient foods, this can hinder progress. 

Focus on whole, nutrient-dense foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats (26). These choices will help you feel fuller longer and provide essential nutrients that support your metabolism and overall health.

You’ve Hit a Metabolic Adaptation Plateau

Sometimes, the body adapts to a new eating pattern, slowing down your metabolism as a response to reduced caloric intake and/or lower body weight. This can happen if you’ve been on the same fasting schedule for an extended period (27). 

To overcome this, you may need to vary your calorie intake or try different fasting patterns to keep your metabolism active.

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You’re Experiencing High Stress Levels

Chronic stress can lead to increased levels of cortisol, a hormone that can contribute to weight gain, particularly around the abdominal area (28). 

Stress management techniques such as meditation, yoga, or regular physical activity can help keep cortisol levels in check and support your weight loss efforts.

Your Sleep Quality Is Poor

Inadequate sleep can disrupt hormones responsible for hunger and satiety, such as ghrelin and leptin, which leads to increased appetite and potential weight gain (29). 

Aim for 7-9 hours of quality sleep per night by establishing a regular sleep routine, reducing screen time before bed, and creating a comfortable sleeping environment.

You’re Not Getting Enough Physical Activity

While fasting can help manage calorie intake, coupling it with regular physical activity enhances weight loss (30). 

Ensure your exercise routine includes a mix of cardiovascular exercises, strength training, and flexibility workouts. This will help burn calories and build muscle, which can increase metabolism over time.

What Should a 55-Year-Old Woman Eat to Lose Weight?

Nutritional needs vary based on factors such as age, activity level, and health status. However, some general guidelines can help women over 55 achieve a healthy weight:

Focus on Nutrient-Dense Foods

As we age, our bodies may require fewer calories due to changes in metabolism (31). Therefore, it’s essential to choose foods that provide the most nutrition for the fewest calories. This includes whole grains, lean proteins, fruits and vegetables, and healthy fats such as avocados and nuts.

Pay Attention to Portion Sizes

Portion control is essential when trying to lose weight (32). Many people underestimate their portion sizes and end up consuming more calories than they realize. Consider using measuring cups or a food scale to accurately portion out your meals.

Limit Added Sugars

Added sugars, which are found in ultra-processed and packaged foods such as cookies, cakes, and sugary drinks, provide empty calories with little nutritional value (33). Instead, satisfy your sweet tooth with naturally sweetened options such as fruit or dark chocolate. Watch out for hidden sources of added sugars, such as sauces and dressings.

Frequently Asked Questions

• Why is 16 hours the magic number for fasting?

The 16-hour fasting period is popular as it allows for significant metabolic benefits without being overly restrictive. This duration is long enough to promote fat burning and reduce calorie intake while still fitting into most people’s daily routines, as it typically includes sleeping hours (34).

• Does lemon water break a fast?

Lemon water generally doesn’t break a fast as long as it’s consumed without added sugars or sweeteners. The minimal calories and carbohydrates in a small amount of lemon juice are unlikely to significantly impact the fasting state.

• What foods won't break a fast?

During a fast, consuming zero-calorie beverages such as water, black coffee, or plain tea is ideal. These don’t provide calories, thereby maintaining the fasting state. Avoid any foods or drinks with significant caloric content to ensure the fast remains intact.

• Does sleeping count as fasting?

Yes, sleeping counts as fasting. The hours spent sleeping are part of the fasting period, which makes it easier to reach the desired fasting duration, such as the 16-hour window in the 16:8 intermittent fasting method.

The Bottom Line

Intermittent fasting has gained popularity in recent years due to its potential health and weight management benefits. While it may not be suitable for everyone, women over 55 can still safely practice intermittent fasting by following some key considerations. Prioritizing nutrient-dense meals during eating windows, consulting healthcare providers, listening to your body, and remaining flexible with the fasting plan are essential for success. With patience and consistency, intermittent fasting can be a sustainable lifestyle approach for women over 55 to promote their overall health and well-being. Remember to talk to your healthcare provider about IF before you start if you have any health conditions or take medications.