Tag: Intermittent Fasting
Fitness Influencer Alex Eubank Talks Hospitalization After 48-Hr Fast Gone Wrong, ‘Felt Like I Was Dead’
Fitness star Alex Eubank embarked on a 48-hour fast but encountered some troubling issues halfway through. In a YouTube video, Eubank described the events that led to his recent hospitalization. Unsure of what caused the episode, Eubank believes it might have been an anxiety attack worsened by a lack of food.
“They put me in a stretcher, I got to the point, on everything I love, this is the craziest thing, I told myself it got so bad where I couldn’t feel any part of my body. I feel like my body was shutting down,” Alex Eubank shared.
Eubank is a sensation in the fitness industry who built his name with a shredded physique and engaging online content. Despite his young age of 23, he remains one of the most talked about influencers of 2023. Losing weight and staying fit are top priorities for Eubank. He thought it would be wise to cleanse his body with a water/tea/coffee-only fast before committing 100% to his bulking efforts.
Intermittent fasting is a commonly used strategy for weight loss that involves abstaining from food for an extended duration of time. The effectiveness of this diet stems from its ability to let you consume larger portions, which can help with the sensation of fullness, an essential factor for weight loss.
“I Accepted The Fact That Death Was Coming” – Alex Eubank Breaks Down Fasting Health Scare
Eubank checked in with fans before starting the 48-hour fast.
“Alright, so this is the start of my 48-hour fast. I’m doing this for religious reasons,” said Eubank. “It’s going to be a lot of water. Everybody is asking me why I’m fasting when I just started my bulk. I literally just started the bulk. I had the fattest meal last night.”
A day into his fast, Eubank said he began to feel numbness in his lips. Progressively, Alex felt worse at the movie theatres and went to the emergency room.
“I feel like I can’t open my right eyeball all the way, remember when I kept saying I couldn’t feel my feet. That was like the beginning of it for sure because I’ve never had that happen before. I remember I started feeling the numbness and I started feeling my lip.”
“There was a dude that came up to me and wanted a picture when I was like mid-passed out. I tried to just and I tried to call my dad. Tried to fix it by walking around, and standing up was the worst thing I could have done. Because I just went full freak-out mode. My signature, when they told me to write, I was like bro what? What’s crazy about the whole thing is my mind was completely 100% aware of what was happening but I could not control my body at all. I thought I was dying. The moment where everything got hella numb, I felt like I was dead or just a few seconds away from dying,” said Eubank.
After getting his heart checked, Eubank was convinced it was a panic attack exacerbated by a lack of food.
“So we ended the fast, we did about 24 hours basically had… I’m going to be doing a heart stress test here soon. Getting my heart checked out. We’ll be getting blood work again, making sure that I’m all good. But basically, I’m pretty sure, 99% sure, it’s just anxiety. I had a mean panic attack and I think it was amplified due to the fact that I had no food in me for 24 hours which I’ve never done before. I have a pretty high metabolism and you guys know I tend to eat a lot.”
“I tend to get pretty hypoglycemic pretty quick,” added Eubank. “At the beginning of the Barbie movie, my feet and hands were getting cold. You know how people who have low iron whatever had cold hands and feet. Usually, I’m very hot.”
“I was just trying to ride the wave how I usually do [with panic attacks] and just get through it. Then it started to get my hands, my, my arms, my legs, my stomach, my back, my chest, everything started to get numb. The way I would explain it – the only place I felt anything was – my face was numb – keeping my center of my chest where my heart was that’s the only thing that didn’t feel numb. I couldn’t move. ”
Looking back, Alex Eubank explained that the situation was so dire he thought he might die.
“I could barely even speak. Called 911 basically, had them send an ambulance because I’ve never had this happen,” said Eubank. “I’ve never had this happen before. Usually, I always fight it off but when it got to the point I can barely even speak words, I couldn’t move anything, I would try to move my hand and they were stuck.”
“I accepted the fact that death was coming.”
RELATED: 48 vs. 72 Hour Fast: Which is More Effective and Why?
Fans have taken notice of bodybuilders and now influencers dying at a young age. ‘Leo Longevity’ passed away at 34 in Thailand after mysterious circumstances in Jan. A month ago, Jo Lindner died at just 30 years old, paving the way for discussions about the dangers of low body fat percentages. While an autopsy report has yet to be released, others have speculated that COVID-19 vaccines, steroids, or Rippling muscle disease could be the reason he died. In light of the trend, most in the fitness community are on high alert.
As for Eubank, fortunately, he appears to be on the mend. However, his story is a stark reminder that attempting any sort of fasting strategy should be practiced with care and caution, regardless of age and health status.
RELATED: Fitness Community Reacts to Jo Lindner’s Mysterious Passing at 30, Questions Raised About Cause of Death
You can watch the full video on Alex Eubank’s YouTube channel below:
Published: 31 July, 2023 | 11:30 AM EDT
How Many Calories To Eat During Intermittent Fasting 16:8?
We cannot pinpoint the beginning of fasting, as it has been a part of several cultures since time immemorial. The last few decades have seen the rise of diets like the Paleo diet, the Mediterranean diet, the South Beach diet, and the Atkins diet, each with its unique practices and guidelines. The current trend is Intermittent Fasting (IF). Before jumping on the IF bandwagon, let us dig deeper into this trend.
What is Intermittent Fasting (IF)?
Intermittent Fasting (IF) involves alternating between periods of fasting and eating. IF entered the mainstream because of the TV documentary Eat Fast, Live Longer (2012) [1]. However, fasting is nothing new and has been a part of various cultural and religious traditions for centuries. [2]
There are various methods for practicing intermittent fasting:
The 5:2 or Fast diet involves five days of eating normally and two days of fasting. The 5:2 diet incorporates a planned intake of around 500-600 calories on fasting days.
Eat Stop Eat diet involves a 24-hour fast once or twice a week.
Time-restricted fasting is the most commonly followed IF approach. There is a broad palette for this type of IF. To get the best results, it is recommended that people fast for more than 13 hours. For example, the Warriors’ diet, or the 20:4 fasting method, involves 20 hours of fasting and four hours of normal eating. Similarly, variations like 12:12, 14:10, 15:9, and 16:8 exist.
16:8 Intermittent Fasting
In 16:8 IF, you chow down on your regular meals in an eight-hour time frame and say ‘Thanks, but no thanks’ the other 16 hours of the day. Piece of cake, right? You will likely skip one meal per day on this diet. You can consume zero-calorie beverages like green tea and water during fasting. Most people follow an 11–7 eating timeframe.
However, you can choose your own routine based on the following factors:
Are you a morning person, or do you need coffee to kickstart your engine?
Are you grumpy when you skip your breakfast?
Do you hit the sack early or stay up till late?
Do you start your day with an intense workout?
People who generally sleep late can start their eight-hour timeframe later. On the other hand, individuals who cannot function without breakfast can skip dinner and have breakfast. Keeping yourself busy can take your mind off food. This can help align your fasting window with your working schedule.
Read more on 16:8 Intermittent Fasting 7-Day Meal Plan
How Do You Fast?
Pick your eight-hour slot. As mentioned earlier, it depends on your lifestyle and preferences. Once you cross this task off your list, you can light the fuse on your new food groove and try to stick to it. If it doesn’t work for you, experiment with different time slots until you find the most sustainable one.
The golden rule is to eat strictly within your chosen eight-hour timeframe. Remember, it does not mean you must eat all three or four meals in the eight-hour window. Skipping a meal that now lies in the eight-hour fasting window can help you enter a calorie deficit.
Whether you do this for a few days or all the days of a week is up to you. That said, this diet is not for children, pregnant women, or people with eating disorders. [3]
How Does Intermittent Fasting Work?
The primary mechanism behind intermittent fasting is ketosis. Our body depends on glucose from food for energy. When we fast, the primary source of energy is systematically depleted. So our body turns to the glycogen stored in our liver and muscles for energy, which also runs out in a few days. At this point, the liver breaks down the fat stored in the body into ketones to use as fuel. [4]
When we fast regularly, our body reduces reliance on glucose for energy, and fat gets burned faster. Ketones enhance satiety and fat metabolism. All of this contributes to better weight loss and health.
How Many Calories Should You Consume?
There are no dietary restrictions on this diet regimen. This diet is not about what you eat; it’s about when you eat. You can continue eating what you usually eat. But since most people start this diet to lose weight or become healthier, it is better to stop eating processed or junk food.
IF is not a dry fast. You must keep yourself hydrated throughout the day. To maintain energy levels, you can have low-calorie beverages like green tea or other herbal teas and unsweetened black coffee.
For Weight Loss
If losing weight is your endgame, it is smart to keep tabs on your calorie intake. To lose weight, you should burn more calories than you consume. That’s a no-brainer, right?
Our bodies carry out vital processes continuously, even when we are asleep. Breathing, heartbeat, muscle relaxation or contraction, nutrient absorption, temperature regulation, hormone regulation, and detoxification are just a few of our body’s activities that require energy. The food we consume is digested, broken down, absorbed, and transported to our thirty-something trillion cells. They are further broken down to generate energy for all the metabolic activities. The excess energy is converted to fat and stored as an energy reserve.
Weight Loss
Fat
Before we talk about calories and metabolism, let’s talk about fat.
Fat has a bad reputation among those trying to lose weight. But here’s the thing, our body needs fat. The fat under our skin insulates our body and prevents heat loss on cold days. Our vital organs have a layer of fat protecting them. Without fat, our bodies cannot absorb fat-soluble vitamins like vitamins A, D, E, and K. Every nerve and cell in our body has a fatty layer surrounding them to enable their functionality. However, the fat reserves have to be regularly emptied and refilled. It is when there is no healthy balance between usage, storage, and consumption that problems arise. In short, fat is necessary in healthy amounts. [5]
How Many Calories Does Your Body Need?
Our body needs calories for all the basic metabolic activities mentioned earlier. Everyone needs a minimum amount of calories in their daily diet to keep them alive. This is different for different people. It depends on age, gender, height, weight, sleep patterns, stress, etc.
Basal Metabolic Rate (BMR) is the minimum calories your body needs for basic metabolic activities at rest. You can find this out by using an online calculator like this one. Alternatively, you can use the following equations to calculate your TDEE: [6]
Men: (13.397 x weight in kg + 4.799 x height in cm – 5.677 x age in years) + 88.362
Women: (9.247 x weight in kg + 3.098 x height in cm – 4.330 x age in years) + 447.593
Total Daily Energy Expenditure (TDEE) is the number of calories your body requires or burns daily based on your activity levels.
Amount of Exercise/Activity
Description
TDEE/Maintenance
Sedentary
Little or no Exercise/desk job
TDEE = 1.2 x BMR
Lightly Active
Light exercise/sports 1-3 days/week
TDEE = 1.375 x BMR
Moderately Active
Moderate Exercise, sports 3-5 days/week
TDEE = 1.55 x BMR
Very Active
Heavy Exercise/sports 6-7 days/week
TDEE = 1.725 x BMR
Extremely Active
Very heavy exercise/physical job/ training twice a day
TDEE = 1.9 x BMR
So if you are a 6-foot-1, 35-year-old male weighing 95 kilograms and living a lightly active lifestyle, then:
Your BMR = (13.397 × 95) + (4.799 × 185.42) – (5.677 × 35) + 88.362 = approximately 2,052 calories.
Your TDEE = 2052 × 1.375 = 2,821.5 calories.
You need approximately 2,821.5 calories to stay in shape. To lose weight, you must enter a calorie deficit.
Related: Should You Exercise While Intermittent Fasting?
How Many Calories Should You Cut?
Try not to consume less than your BMR. Losing around 1-2 pounds (approximately 0.5–1 kg) per week is considered safe and healthy Attempting to lose more can have severe repercussions.
One pound of fat equals 3,500 calories. As a general rule of thumb, shaving off 500 calories from your daily intake can cause a weight loss of 1 pound per week.
What Should You Eat?
More protein and whole grains: More energy is required to digest or metabolize proteins and whole grains. Also, consuming these foods makes you feel full and can curb your hunger.
Less processed food: A small serving (70g) of French fries has over 200 calories and still doesn’t make you feel full, because of which you might end up ordering more food. By the time you are satiated, you’ll have mostly likely overshot your daily calorie intake goal.
More healthy food: Fruits and vegetables are an excellent option. They are nutrient-dense, have low calories, and are very filling.
Combine with other diets: You can practice intermittent fasting with other weight-loss diets like the keto and low-carb diets. Despite their intense calorie restriction, such diets allow you to meet your daily macro and micronutrient intake goals. Losing fat may be good, but vitamin or mineral deficiency can harm your overall health and well-being.
Related: How long does it take to see results from Intermittent Fasting?
Benefits of Intermittent Fasting
Here are the advantages of practicing intermittent fasting:
Easier weight loss: IF might improve your eating habits. You don’t binge-eat before bed or snack when you are bored at any point when you practice IF. Plus, IF can train your body to use its stored fat. You will experience weight loss even if you don’t restrict your calories. [7] [8]
Reduces insulin resistance: Our food is broken down into glucose and absorbed into the bloodstream. Insulin is responsible for glucose absorption by the body’s cells (they need it to generate energy for cell metabolism). When there is Insulin resistance, the cells cannot absorb glucose easily. Because of this, more Insulin has to be produced, and blood sugar levels increase. Studies have shown that IF can reduce insulin resistance and, as a consequence, reduce the risk of type 2 diabetes. [9] [10]
Reduces inflammation: A study by the University of Toronto showed that IF reduces oxidative stress. This, in turn, reduced inflammation induced by oxidative stress. Inflammation is responsible for several chronic diseases like asthma and arthritis that can be avoided through IF. [11]
Supports brain function: Healthy food gives you more mental clarity and energy. Some studies suggest that IF promotes the growth of new nerve cells and can help prevent Alzheimer’s. [12]
Detoxification: Even your stomach and intestines need to take a breather. With time-restricted eating, it is easier for the body to remove toxins that are generated due to metabolic activities and other external factors.
Improves heart health: IF reduces bad cholesterol and promotes good cholesterol in your body. This can lower your blood pressure and improve your heart health. Improved blood sugar levels and a healthy body weight reduce heart disease risk. [10]
Frequently Asked Questions
Are there any side effects to Intermittent Fasting?
A sudden change in diet and reduced food intake can cause nasty side effects like hunger, headache, dizziness, irritability, digestion problems, fatigue, and dehydration. Some of these may disappear after you get used to the new diet regimen or make changes to suit your needs. However, extreme and prolonged calorie restriction can cause malnutrition.
Is 16 hours the minimum fasting duration?
Sixteen hours is not mandatory for intermittent fasting. There are other variations to choose from. However, you need to fast for at least 13 hours to squeeze every drop of goodness out of it. Plus, 13 hours doesn’t feel long since you will be sleeping through most of it.
What should I avoid doing while fasting?
You should avoid:
Drastic dietary changes without consulting a dietician or a nutritionist
Overeating to make up for the lost meal
Snacks, sugary drinks, and processed food
Not drinking enough water
Eating heavy dinners
Consuming very-low calories and starving yourself
Hardcore exercise if you are in a calorie deficit
Can I exercise while fasting?
Yes, you can. It accelerates fat metabolism and weight loss. However, it is better to stick to low-intensity workouts to avoid side effects like dizziness, fatigue, and low blood sugar. Stay hydrated and try exercising during the eating window.
How long does intermittent fasting take to work?
This depends on your goal, diet, calorie intake, health, sleep routine, etc. Your body takes a few days or weeks to switch to your fat reserves for energy, so don’t step on your scale right away. Within a month, you will have improved gut health. Most people notice weight loss results after 10 weeks. Longer fasting durations offer better benefits.
Conclusion
The number of calories you need to eat during intermittent fasting depends on several factors, including your current physique, lifestyle, and goals. But remember that a significant calorie deficit will make you lose more muscle mass than fat.
Muscles are essential for movement and metabolism. Decreased muscle strength will reduce metabolism and make losing fat much more challenging.
References
Intermittent fasting: The positive news continues – Harvard Health. (2018, June 29). Harvard Health.
Patterson, R. E., Laughlin, G. A., LaCroix, A. Z., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., Villaseñor, A., Sears, D. D., Marinac, C. R., & Gallo, L. C. (2015, August). Intermittent Fasting and Human Metabolic Health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212.
Not so fast: Pros and cons of the newest diet trend – Harvard Health. (2017, October 1). Harvard Health.
Wilhelmi de Toledo, F., Grundler, F., Sirtori, C. R., & Ruscica, M. (2020, June 10). Unravelling the health effects of fasting: a long road from obesity treatment to healthy life span increase and improved cognition. Annals of Medicine, 52(5), 147–161.
Calder, P. C. (2015, July 15). Functional Roles of Fatty Acids and Their Effects on Human Health. Journal of Parenteral and Enteral Nutrition, 39(1_suppl), 18S-32S.
Roza, A. M., & Shizgal, H. M. (1984, July). The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass. The American Journal of Clinical Nutrition, 40(1), 168–182.
Klempel, M. C., Kroeger, C. M., Bhutani, S., Trepanowski, J. F., & Varady, K. A. (2012, November 21). Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. Nutrition Journal, 11(1).
Gabel, K., Hoddy, K. K., Haggerty, N., Song, J., Kroeger, C. M., Trepanowski, J. F., Panda, S., & Varady, K. A. (2018, June 15). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutrition and Healthy Aging, 4(4), 345–353.
Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., & Peterson, C. M. (2018, June). Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metabolism, 27(6), 1212-1221.e3.
Ahmed, A., Saeed, F., Arshad, M. U., Afzaal, M., Imran, A., Ali, S. W., Niaz, B., Ahmad, A., & Imran, M. (2018, January 1). Impact of intermittent fasting on human health: an extended review of metabolic cascades. International Journal of Food Properties, 21(1), 2700–2713.
Mandal, S., Simmons, N., Awan, S., Chamari, K., & Ahmed, I. (2022, January). Intermittent fasting: eating by the clock for health and exercise performance. BMJ Open Sport & Exercise Medicine, 8(1), e001206.
Gudden, J., Arias Vasquez, A., & Bloemendaal, M. (2021, September 10). The Effects of Intermittent Fasting on Brain and Cognitive Function. Nutrients, 13(9), 3166.
What is the Best Intermittent Fasting Window to Lose Belly Fat
Belly fat can be stubborn and annoying. Despite a balanced diet and exercise program, losing it may take a long time. Intermittent fasting is a viable weight loss method adopted by thousands of people worldwide.
One of the unique features of intermittent fasting (IF) is its flexibility. It allows individuals to choose eating and fasting periods suited to their lifestyles. Hence, you may have heard of people on a 16:8 or 24-hour IF protocol.
In IF, the fasting window requires abstaining from calories. Moreover, the eating period doesn’t prescribe any dietary restrictions. However, adopting a balanced IF diet for the eating window can help you achieve your weight loss goals faster.
There are several IF patterns to choose from. Each pattern offers a different fasting and eating window. The 16/8 has become a pretty popular IF method. While IF has several health benefits, they vary for each protocol. [1]
I have you covered if you are scouting for information on the most effective IF window to lose belly fat. But before that, let’s learn a little about belly fat.
What is Belly Fat, and Why is it Harmful?
Belly fat can hamper your physical fitness and aesthetics. Fat accumulating around your belly is known as visceral fat and can be very harmful. This kind of fat typically accumulates within the abdominal cavity and pushes the stomach out due to the space it takes around the stomach and intestines.
Several factors, including an unhealthy or sedentary lifestyle, poor eating habits, metabolic complications, or other underlying diseases, can cause fat accumulation. [2]
These fat deposits around your belly can lead to other health issues, such as obesity, if not checked at the right time. Hence, finding safe ways to prevent an increase in your waistline is essential.
Start by determining your body mass index (BMI). Your BMI can is a quick way to check if you have a healthy weight.
How Intermittent Fasting Can Help Lose Abdominal Fat
In a fasting window, you must avoid consuming calories. Depriving your body of calories for a certain period can benefit your metabolism.
Studies reveal that abdominal obesity can be caused by poor metabolism. IF can help improve your metabolic rate. While IF, you will restrict your eating window, which can help lower insulin levels. A slow metabolism can make you feel starved, making your weight loss efforts all the more challenging. [3][4]
How can lowered insulin levels impact your belly fat? Well, insulin is one of the principal drivers of fat storage. When you eat constantly throughout the day, your insulin levels spike. With increased insulin levels in your blood, your cells begin resisting insulin, and as a result, the body is pressured to make more of it. Hence, decreasing the insulin levels the body produces can lower insulin resistance.
When you don’t eat for a certain period, such as in an IF fasting window, you allow your body to rest and the insulin levels to drop significantly. While this can work wonders for fat burning, it can also lower the risk of developing certain health conditions such as diabetes. [5]
How to Find the Best-Suited IF Window for Losing Belly Fat
If you are an intermittent fasting beginner and unsure about which IF routine will work the best for you, you must begin by choosing a protocol that fits your lifestyle. Remember, no fasting or dieting plan can give overnight results; introducing a sustainable IF fasting pattern and maintaining consistency can fetch the best results. This may require dedicated practice and patience.
There is no harm in experimenting with different fasting windows. You can alter the eating and fasting window depending on what accelerates your abdominal fat loss. If you started with shorter fasting windows, you can try increasing it by an hour or two to see if there’s any difference. Be consistent with your IF regimen if you want to see visible changes. Hence, select a fasting pattern that fits your lifestyle.
Here are the IF methods you can pick from for losing belly fat:
16:8 Intermittent Fasting
The 16:8 method involves 16 hours of fasting and an eight-hour feeding window. You can choose the eating and fasting durations you think are the easiest to maintain. For instance, if you finish your dinner by 7 pm, you could continue fasting until 11 am the next day. So, you can consume meals between 11 am and 7 pm.
Drink plenty of water during the fasting phase, as it can help combat dehydration and keep you feeling full. Although some people consume unsweetened black tea and coffee during the fasting window, it could cause dehydration.
5:2 Intermittent Fasting
5:2 fasting method involves eating a normal diet five days a week while limiting your calorie intake to 500-600 calories for any two non-consecutive days.
24-Hour Fast (Eat-Stop-Eat)
If you can go without food for 24 hours twice a week, the Eat-Stop-Eat IF method is for you. In this fasting pattern, if you eat on a Monday, say at 8 pm, you can only resume eating again on Tuesday, 8 pm. This 24-hour fast should be done twice a week for the best results. You can drink calorie-free beverages during the fasting windows and eat normally on non-fasting days.
Although considered effective, not everyone can easily adopt such prolonged fasting diets. It is best to consult your dietician or health professional before undertaking prolonged fasts.
Warrior Diet
The Warrior Diet involves 20 hours of fasting and a four-hour eating window. This form of eating and fasting is inspired by the eating habits of ancient warriors who fasted through the day and feasted at night. While the Warrior Diet may not be easy for many, some swear by its efficacy and benefits.
Regardless of your IF plan, you must track the food and beverages you consume during the eating window. Eating the wrong foods during the feeding window can make getting rid of stubborn fat all the more difficult.
Now, did you know that aside from metabolism, inflammation, and bloating may have a role to play in your belly fat?
Getting rid of your belly fat may take a while, but you can at least control inflammation by consuming the right foods. Sometimes, chronic diseases can elevate stress hormone levels in the body, causing inflammation. Cortisol is often associated with belly fat. Moreover, deficiencies in certain vitamins are also linked to weight gain and inflammation.
Several studies reveal inflammation is directly associated with abdominal fat, especially in diabetic people. Your dietary choices can help manage symptoms of inflammation to a large extent. Hence, a nutritious and balanced meal can help regulate inflammation and manage your weight. [6]
Research findings suggest that most of the body weight lost through intermittent fasting primarily comes from fat loss. As a result, IF can be effective in belly fat reduction as well. Intermittent fasting has benefitted people with obesity. Abdominal fat indicates obesity and higher BMI and needs to be managed for weight loss. [7][8]
Role of Hormones in Belly Fat and How IF Can Help Get Rid of Belly Fat
Intermittent fasting can lead to eating nutrient-dense calories and stabilizing your hormones. In the process, it can help maintain muscle mass. Your body stores energy in the form of fat. When you fast for a certain period, your body sends norepinephrine to the fat cells, catalyzing the fat to break it into fatty acids that are then burnt for energy. IF can fasten this fat-burning process and prevent high insulin levels. As these levels naturally drop and enable fat burning, it can help eliminate belly fat faster.
It is essential not to break your fast with a meal that can trigger an insulin spike, as it can rob you of your progress. Combining a healthy diet with IF and eliminating sugary beverages, starch-rich foods can work in your favor. Try including more protein, good fats, and fiber in your eating window for better results.
Things to Consider for Optimizing IF for Belly Fat
After selecting the preferred fasting window, adopt the following tips while practicing IF:
Avoid overeating during your eating window. Reduce the intake of sugary items that can cause insulin level spikes. Avoid foods with trans fat and cut down on refined carbs. [9]
Pay attention to sleep quality, as poor sleep can increase insulin resistance, cortisol, and weight gain around the belly. [10]
Make light exercise such as walking or yoga a part of your lifestyle. As stress can trigger cortisol levels, it can also lead to hunger pangs and enhance belly fat storage. A low-intensity workout like walking can reduce stress hormones and boost fat burning.
Lower your alcohol consumption, as it has been linked to a risk of developing excess fat around the waistline. [11]
FAQs
Do I need to worry about losing muscle with intermittent fasting?
During fasting, your body burns fat for energy. Eating a high-protein diet will ensure you don’t lose muscle mass while intermittent fasting.
How long will it take to see a reduction in my belly fat with intermittent fasting?
Intermittent fasting duration needed for a noticeable reduction in belly fat may vary from person to person. You must stay consistent and patient, allowing your body time to adapt to the new IF regimen.
Is intermittent fasting only effective for belly fat, or can it reduce overall body fat?
Intermittent fasting can be effective in reducing overall body fat. IF can restrict your overall calorie intake and put you in a calorie deficit, where your body burns more fat than it consumes. This is one of the most effective ways to lose body fat.
More on Fasting and Fat Burning:
Concluding Thoughts
Intermittent fasting has holistic health benefits and can be a powerful tool for reducing unwanted belly fat.
You must select an intermittent fasting pattern that fits your lifestyle. However, pay attention to a few things when fasting for belly fat loss, including what you eat during your eating window. You can start with the 16:8 method, as it is relatively easier to manage.
You must not undermine the importance of incorporating plenty of fruits, vegetables, lean proteins, and other essential nutrients in your eating window. Also, maintain a calorie deficit and avoid unhealthy fats in your eating window. Whether your fitness goal involves weight management or targeted belly fat loss, the results hinge on consistency and patience.
Reference
Research on intermittent fasting shows health benefits. (2020, February 27). National Institute on Aging.
Jensen, M. D. (n.d.). Role of Body Fat Distribution and the Metabolic Complications of Obesity. PubMed Central (PMC).
Metabolic Syndrome | MedlinePlus. (2020, January 17). Metabolic Syndrome | MedlinePlus.
Vasim, I., Majeed, C. N., & DeBoer, M. D. (2022, January 31). Intermittent Fasting and Metabolic Health. PubMed Central (PMC).
Albosta, M., & Bakke, J. (2021, February 3). Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. PubMed Central (PMC).
Bawadi, H., Katkhouda, R., Tayyem, R., Kerkadi, A., Raad, S. B., & Subih, H. (2019, November 22). Abdominal Fat Is Directly Associated With Inflammation In Persons With Type-2 Diabetes Regardless Of Glycemic Control – A Jordanian Study. PubMed Central (PMC).
Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (n.d.). Intermittent fasting and weight loss: Systematic review. PubMed Central (PMC).
Kim, J. Y. (2020, October 27). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. PubMed Central (PMC)
Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota and may be the primary dietary cause of leptin resistance and obesity – PubMed. (2012, January 1). PubMed.
Mesarwi, O., Polak, J., Jun, J., & Polotsky, V. Y. (n.d.). Sleep disorders and the development of insulin resistance and obesity. PubMed Central (PMC).
Relationship of abdominal obesity with alcohol consumption at population scale – PubMed. (2007, October 1). PubMed.
Intermittent Fasting Blueprint For Women Over 50
As people age, it becomes tough for them to maintain a healthy weight and a slender body. This is especially true for women over 50 experiencing menopause. During menopause, they encounter a sudden dip in estrogen levels and other hormonal imbalances that lead to increased abdominal fat, mood swings, rapid muscle loss, osteoporosis, a slow metabolism, sleep disturbances, depression, anxiety, and stress.[1]
Insulin resistance and loss of body and bone mass are the root causes of various health issues associated with aging in women over 50. Plus, a sedentary lifestyle is a major contributor to weight gain in women over 50.
In such a scenario, maintaining a healthy lifestyle that includes eating nutritious food, sleeping well, being active, and managing stress is essential to combating age-related issues. Time-restricted feeding or intermittent fasting has been shown to benefit seniors by improving insulin resistance and reducing body weight and inflammation.[2]
In this article, we will delve more deeply into what intermittent fasting is, its benefits, and how it works to retain muscle mass, improve metabolism, and keep weight in check in women over 50.
What is Intermittent Fasting?
Intermittent fasting involves cycling between voluntary fasting and non-fasting over a given period. However, it does not focus on restricting calories; rather, it emphasizes how much time you abstain from eating. It encourages eating only in a specific time window, and you consume no calories for the rest of the day.
However, keeping yourself hydrated during the fasting period is crucial. So you must drink water and zero-calorie beverages like black coffee or tea (of course, without sugar or cream) throughout the fasting period.
You can eat normally at the end of the fasting window. A balanced diet consisting of healthful foods is always encouraged. It is recommended for women over 50 to eat a balanced diet, as it helps boost your metabolism, reduces insulin resistance, and alleviates other hormonal issues.
However, you must keep yourself away from inflammatory foods such as sugary and carbonated drinks, refined sugar and grains, fried food, processed meat, etc., as these can exacerbate the adverse effects of menopause, such as hot flashes.
There are several types of intermittent fasting, of which some of the most popular are:
Time-restricted eating (TRE): It involves alternating between periods of restricting calories and eating normally.[3] An example of TRE is the 16/8 method, which includes calorie restriction for 16 consecutive hours and consuming food within the rest of the eight-hour window. It is a popular method as it is the most doable and least restrictive, which can suit the schedule of most people.
The 5:2 method: This method includes eating normally for five days and restricting your calorie intake to 500 calories for two non-consecutive days of the week.
Alternate day fasting: It involves fasting on every alternate day and eating. However, you can consume a maximum of 500 calories on fasting days. Research says this method is beneficial for shedding weight, improving heart conditions, and lowering oxidative stress and inflammation.[4]
Benefits of Intermittent Fasting For Women Over 50
According to research, intermittent fasting can benefit women over 50 in various ways, including:
Improved metabolic and heart health [5][6]
Better weight loss [7]
Type 2 diabetes management [8]
Increased insulin sensitivity [9]
Preventing metabolic syndrome, which generally leads to neurological disorders [10]
Enhanced circadian rhythm [11]
Improved conditions such as anxiety, depression, and insomnia [12]
Improved fitness levels and athletic performance [13]
Reduced inflammation and improved liver and gut health [14][15][16][17]
Enhanced cognitive function [18]
Does Intermittent Fasting Work for Women over 50?
Yes, it does. Intermittent fasting has shown promising results in both premenopausal and postmenopausal women. A 2020 study indicated that intermittent fasting reduces fat mass, insulin levels, insulin resistance, and blood pressure, regardless of sex or menopausal status. It also reduces LDL cholesterol levels, a potential risk factor for heart disease in post-menopausal women [19].
Another study revealed that time-restricted feeding, or TRF, is beneficial in reducing fasting insulin, insulin resistance, fat mass, and oxidative stress in both pre and postmenopausal women. It also helps improve their metabolism. [5]
Since estrogen levels in women over 50 decline naturally, pre and postmenopausal women are at a higher risk of gaining weight, developing cardiovascular disease, and having problems with blood sugar regulation. Intermittent fasting helps alleviate these issues. [20]
Intermittent Fasting and Diet Quality
Although intermittent fasting is beneficial for overall metabolic health, you should exercise caution while choosing your food. Additionally, you must carefully watch your activity schedule, sleep quality, and stress management.
Your diet must include whole foods such as grains, legumes, vegetables, and fruits. Since women over 50 are at a greater risk of losing muscle mass and developing fat mass, your diet should also have enough protein (Paleo or Mediterranean diets are good options).
As people grow older, they naturally lose muscle mass. This problem increases if you don’t remain physically active or do not consume enough protein in your diet. Losing muscle mass causes metabolic dysfunction and fat gain.
Since intermittent fasting involves calorie restriction, it may lead to a lower protein intake. If women over 50 do not consume their goal protein within the eating window, they may lose muscle mass. Thus, you must carry out strength training and optimize your protein consumption to overcome this issue.
How Much Protein Do You Require?
Animal Protein Sources
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight to maximize muscle health. However, your body does not efficiently use dietary protein as you age. Hence, you need more protein to maintain muscle health. [21]
Experts recommend elderly adults consume 1.2 to 2 grams of protein per kilogram of body weight daily. [22]
For example, if you are over 50 and weigh 55 kilograms (121.25 pounds), you must consume at least 66 to 110 grams of protein daily, or possibly more.
Optimizing Protein Intake When Fasting
Women over 50 that are intermittent fasting are more likely to fall short of their protein intake goal than women eating a normal diet. In such a scenario, you may maintain your muscle mass by engaging in strength training and optimizing your dietary protein intake.
Here is a list of some protein-rich foods and the amount of protein per serving.[23]
Protein Source
Serving Size
Amount of Protein (gm)
Whey protein
3 scoops
50
Chicken gizzard
1.0 cup chopped or diced
44
Yellowtail fish
0.5 fillets
43
Black beans
1 cup
42
Chicken breast
3 ounces
28
Turkey breast
3 ounces
25
Pork
3 ounces
23
Salmon
3 ounces
22
Tuna
3 ounces
22
Shrimp
3 ounces
20
Greek yogurt
6 ounces
18
Cottage cheese
4 ounces
14
Soy nuts
1 ounce
12
Lentils
½ cup
9
Pumpkin seeds
1 ounce
9
Milk
1 cup
8
Soy milk
1 cup
8
Almonds
1 ounce
7
Egg
1 large
6
Quinoa
½ cup
4
Chia seeds
1 ounce
5
It is evident from the above list that animal-based foods are packed with protein. But that does not mean you should only consume animal proteins. You must incorporate various foods into your diet to reach your protein target.
Is Intermittent Fasting Right For You?
Intermittent fasting not only benefits overweight people or folks with metabolic disorders, but it also benefits people who are of normal weight and are healthy. When you consider intermittent fasting, you must know whether it is right for you.
Intermittent fasting is good for you if you:
Feel good when eating a restricted diet
Don’t have a negative relationship with food
You feel better when you do short-term liquid-only fast
Intermittent fasting is not for you if you:
Feel dizzy, exhausted, irritable, and hungry upon skipping a meal
Always are constantly hungry
Feel uncomfortable during a fast
Fasting Tips for Women Over 50
Women over 50 can follow the following fasting tips when considering intermittent fasting.
Start Small
If you are new to intermittent fasting, keeping the fasting windows short is always recommended. You can start with overnight fasting, which is fasting from dinner to breakfast. If you feel comfortable with it, then increase your fasting hours gradually.
Don’t Restrict Your Calories Too Much
Intermittent fasting allows you to consume the required calories within the eating window. But most people restrict themselves and end up in a calorie deficit. Cutting down too many calories can impair your metabolism, and you will begin to lose muscle mass instead of gaining it. Your blood pressure may rapidly decrease, and you may encounter an electrolyte imbalance. Instead, you can maintain a minor calorie deficit to avoid these issues and obtain better results.
Prioritize Your Protein Intake
Insufficient protein can lead to sarcopenia, which is age-induced muscle loss. Insufficient protein can also impair your immunity and make you fall ill very often. It may also decrease your overall strength.
Focus on Strength Training
Complement intermittent fasting with strength training. It can help you retain muscle mass and strength.[24]
Retaining muscle mass as we age is difficult, eventually resulting in muscle loss and weight gain. However, regular strength training exercises and consuming sufficient protein can help overcome this issue.
Keep a Check on Electrolyte Imbalances
Extended intermittent fasting can lead to electrolyte imbalances by drastically dropping your sodium and potassium levels. This can lead to muscle cramps, headaches, and fatigue. Drinking electrolyte water, coconut water, and eating electrolyte-rich foods such as spinach can boost your electrolyte levels.
Always Focus on a Nutrient-Dense Diet
Although intermittent fasting focuses on when to eat only, what to eat is equally crucial to sustain fasting in the long run and maintain good health. Your diet should comprise whole grains, complex carbs, lean proteins, healthy fats, and enough fiber. Additionally, your water intake should also be intact. Eating a healthy and balanced diet can help combat many chronic diseases and keep you healthy. Skipping refined, deep-fried, excessively salty, sugary, and packed foods is highly recommended.
Frequently Asked Questions
1. How many hours should a woman over 50 do intermittent fasting?
If you are new to intermittent fasting, keeping the duration of fasting short is always recommended. You can start with an overnight fast of 12 hours. This refers to fasting from dinner to breakfast. If you feel comfortable with it, then increase your fasting hours gradually.
2. Is intermittent fasting safe for women over 50?
According to research, intermittent fasting is safe for women over 50 [25]. However, you must consult your healthcare provider if you encounter conditions like hypoglycemia, dizziness, weakness, fatigue, or muscle loss.
3. What is the best intermittent fasting method for menopausal women?
16:8 Intermittent fasting is believed to be the most convenient method for menopausal women, as it is much more flexible to follow.
Bottom Line
Women over 50 undergo several bodily changes, such as weight gain, increased blood glucose levels, insulin resistance, rapid muscle loss, a slow metabolism, mood swings, anxiety, etc., during menopause. These occur due to the decrease in estrogen levels and hormonal imbalances.
Although research is limited, some studies indicate that intermittent fasting can benefit women over 50 with weight loss, reduced insulin resistance, blood glucose, and LDL cholesterol. It may improve heart and metabolic health as well. Before starting any intermittent fasting plan, consult your healthcare provider, especially if you have any pre-existing health conditions.
References
Peacock, K., & Ketvertis, K. M. (2022, August 11). Menopause – StatPearls – NCBI Bookshelf. Menopause – StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK507826/
Lin, S., Oliveira, M. L., Gabel, K., Kalam, F., Cienfuegos, S., Ezpeleta, M., Bhutani, S., & Varady, K. A. (2020, October 31). Does the weight loss efficacy of alternate-day fasting differ according to sex and menopausal status? PubMed Central (PMC). https://doi.org/10.1016/j.numecd.2020.10.018
Soliman, G. A. (2022, October 28). Intermittent fasting and time-restricted eating role in dietary interventions and precision nutrition. PubMed Central (PMC). https://doi.org/10.3389/fpubh.2022.1017254
Johnson, J. B., Summer, W., Cutler, R. G., Martin, B., Hyun, D. H., Dixit, V. D., Pearson, M., Nassar, M., Maudsley, S., Carlson, O., John, S., Laub, D. R., & Mattson, M. P. (2006, December 14). Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma. PubMed Central (PMC). https://doi.org/10.1016/j.freeradbiomed.2006.12.005
Changes in body weight and metabolic risk during time-restricted feeding in premenopausal versus postmenopausal women – PubMed. (2021, October 15). PubMed. https://doi.org/10.1016/j.exger.2021.111545
Intermittent fasting for the prevention of cardiovascular disease – PubMed. (2021, January 29). PubMed. https://doi.org/10.1002/14651858.CD013496.pub2
Effects of Intermittent Fasting in Human Compared to a Non-intervention Diet and Caloric Restriction: A Meta-Analysis of Randomized Controlled Trials – PubMed. (2022, May 2). PubMed. https://doi.org/10.3389/fnut.2022.871682
Effect of Intermittent Compared With Continuous Energy Restricted Diet on Glycemic Control in Patients With Type 2 Diabetes: A Randomized Noninferiority Trial – PubMed. (2018, July 6). PubMed. https://doi.org/10.1001/jamanetworkopen.2018.0756
Clinical Implications for Women of a Low-Carbohydrate or Ketogenic Diet With Intermittent Fasting – PubMed. (2021, April 1). PubMed. https://doi.org/10.1016/j.nwh.2021.01.009
Fasting as a Therapy in Neurological Disease – PubMed. (2019, October 17). PubMed. https://doi.org/10.3390/nu11102501
Longo, V. D., & Panda, S. (n.d.). Fasting, circadian rhythms, and time-restricted feeding in a healthy lifespan. PubMed Central (PMC). https://doi.org/10.1016/j.cmet.2016.06.001
Berthelot, E., Etchecopar-Etchart, D., Thellier, D., Lancon, C., Boyer, L., & Fond, G. (2021, November 5). Fasting Interventions for Stress, Anxiety, and Depressive Symptoms: A Systematic Review and Meta-Analysis. PubMed Central (PMC). https://doi.org/10.3390/nu13113947
Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis – PubMed. (2018, May 1). PubMed. https://doi.org/10.1111/sms.13054
Effects of intermittent fasting diets on plasma concentrations of inflammatory biomarkers: A systematic review and meta-analysis of randomized controlled trials – PubMed. (2020, December 1). PubMed. https://doi.org/10.1016/j.nut.2020.110974
The effects of Ramadan intermittent fasting on liver function in healthy adults: A systematic review, meta-analysis, and meta-regression – PubMed. (2021, August 1). PubMed. https://doi.org/10.1016/j.diabres.2021.108951
Repercussions of intermittent fasting on the intestinal microbiota community and body composition: a systematic review – PubMed. (2022, February 10). PubMed. https://doi.org/10.1093/nutrit/nuab108
Changes in human gut microbiota composition are linked to the energy metabolic switch during 10 d of Buchinger fasting – PubMed. (2019, November 12). PubMed. https://doi.org/10.1017/jns.2019.33
Gudden, J., Vasquez, A. A., & Bloemendaal, M. (2021, September 10). The Effects of Intermittent Fasting on Brain and Cognitive Function. PubMed Central (PMC). https://doi.org/10.3390/nu13093166
Does the weight loss efficacy of alternate day fasting differ according to sex and menopausal status? – PubMed. (2021, February 8). PubMed. https://doi.org/10.1016/j.numecd.2020.10.018
Menopause, but not age, is an independent risk factor for fasting plasma glucose levels in nondiabetic women – PubMed. (2007, June 1). PubMed. https://doi.org/10.1097/01.gme.0000247014.56254.12
Protein Consumption and the Elderly: What Is the Optimal Level of Intake? – PubMed. (2016, June 8). PubMed. https://doi.org/10.3390/nu8060359
Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016, June 8). Protein Consumption and the Elderly: What Is the Optimal Level of Intake? PubMed Central (PMC). https://doi.org/10.3390/nu8060359
Nutrient Lists from Standard Reference Legacy (2018) | National Agricultural Library. (n.d.). Nutrient Lists From Standard Reference Legacy (2018) | National Agricultural Library. https://www.nal.usda.gov/human-nutrition-and-food-safety/nutrient-lists-standard-reference-legacy-2018
Keenan, S., Cooke, M. B., & Belski, R. (2020, August 6). The Effects of Intermittent Fasting Combined with Resistance Training on Lean Body Mass: A Systematic Review of Human Studies. PubMed Central (PMC). https://doi.org/10.3390/nu12082349
Domaszewski, P., Konieczny, M., Pakosz, P., Bączkowicz, D., & Sadowska-Krępa, E. (2020, June 10). Effect of a Six-Week Intermittent Fasting Intervention Program on the Composition of the Human Body in Women over 60 Years of Age. PubMed Central (PMC). https://doi.org/10.3390/ijerph17114138
Finding Your Perfect Calorie Count for 16/8 Intermittent Fasting
Intermittent fasting is an age-old practice that has gained popularity over the past two decades. Intermittent fasting has several health advantages, such as weight loss, reduced inflammation, improved insulin sensitivity, growth hormone production, and controlled diabetes levels.
Several popular fasting plans come under intermittent fasting, including 16/8, 5:2, eat-stop-eat, alternate-day fasting, etc. However, the 16/8 method has become extremely popular among all these plans because it is one of the most flexible fasting plans you can practice daily.
What is a 16/8 Intermittent Fasting Plan?
The 16/8 IF diet is a fasting plan in which you can eat within an eight-hour window and fast for the remaining 16 hours. Your eating window can be from 7 am to 3 pm or 9 am to 5 pm, or any other period you choose. This plan is convenient and effective due to its longer fasting window.
Most of our body functions change according to our sleep-wake cycle. For example, our digestive system actively functions during the daytime and rests at night. It means that when you sleep, your digestive system takes a break too.
But when the circadian rhythm gets disturbed, it automatically impacts your digestion. As a result, you increase your risk of developing hypertriglyceridemia, insulin resistance, high blood pressure, and obesity.
Munching throughout the day puts a lot of pressure on your body’s circadian clock. This is why when you eat late at night, you wake up feeling tired, demotivated, or maybe a little sick the next morning.
Staying on a fast for about 16 long hours helps your digestive system rest and detoxify. This, in turn, makes you feel fresh and energetic the next morning.
When you fast for an extended period, your body burns through your readily available energy stores and then turns to the stored fat, leading to weight loss. During this process, your body also repairs the cells on a molecular level.
What are the Benefits of a 16:8 Diet?
The advantages of the 16:8 plan include:
It is convenient due to its flexibility. You can choose any of the eating windows at your convenience.
Confining the eating window to specific hours helps limit your calorie intake, which may result in weight loss. [1][2]
This time-restricted eating also helps reduce insulin and blood sugar levels, decreasing the risk of developing diabetes. Research suggests that if you have type 2 diabetes, then intermittent fasting can help improve your health markers. [3][4]
It can also help prevent diseases like high blood pressure, cardiovascular conditions, specific types of cancer, and neurodegenerative conditions. [5][6][7]
Sample 16:8 Meal Plan
Intermittent fasting, including the 16:8 plan, does not dictate your food choices. However, you need to take care of the quality of the food. The food needs to be low in calories if you want to lose weight. Ensure that you eat a balanced diet filled with fruits, vegetables, lean proteins, and whole grains to meet your daily macro and micronutrient needs.
You can follow the format below for your fasting meal plan.
Morning is the time when you break the fast. During this time, you should eat foods rich in fiber and low in calories. Choosing high-fiber foods in the morning can satisfy your hunger quickly.
Some breakfast options are whole grain bread, oatmeal, almonds, fruit like bananas and apples, plantain cereals made from whole grains, rolled oats or bran, a whole grain bagel, etc.
During the mid-day meal, you can opt for meat, beans, rice, quinoa, buckwheat, broccoli, leafy greens, Brussels sprouts, poultry, eggs, fish, etc.
The last meal of the day during the eating window should be less caloric. Some meals, like fruits, vegetables, or oats, are recommended during this time.
Avoid deep-fried food, packaged foods, sugary drinks, and frozen meals during a 16:8 fasting regime. Drink enough water and unsweetened coffee or tea to keep yourself hydrated throughout the day.
How Many Calories Should I Eat During Intermittent Fasting?
Some people think that after a 16-hour fasting period, they can consume as many calories as they want. To lose weight, you should be mindful of your food. You cannot eat whatever you want in your eating window and still expect to lose weight.
The calorie needs differ from person to person depending on their starting weight, desired weight, gender, frame size, and level of activity. The required calories to lose weight can be calculated by finding out your BMR (Basal Metabolic Rate) and the total daily energy expenditure (TDEE) using the Harris-Benedict formula. Here is the Harris-Benedict formula for calculating BMR and TDEE.
BMR for men = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.75 x age in years)
BMR for women = 655.1 + (9.56 x weight in kg) + (1.85 x height in cm) – (4.676 x age in years) [8]
For example, for a 35-year-old woman who is 5-foot-6 and weighs 70 kilograms, her BMR would be:
655.1 + (9.56 x 70) + (1.85 x 167.6) – (4.676 x 35) = (655.1 + 669.2 + 310.06) – 163.66 = approx. 1,471 calories daily
To calculate how many calories you burn in a day, you need to calculate your total daily energy expenditure (TDEE). The calculation chart for TDEE is as follows.
Activity Level
TDEE
Sedentary
BMR x 1.2
Lightly Active
BMR x 1.375
Moderately Active
BMR x 1.55
Very Active
BMR x 1.725
Extra Active
BMR x 1.9
For example, if you are a 5-foot-10, 40-year-old male who weighs 85 kilograms and leads a moderately active lifestyle, then your required calorie intake to lose weight would be:
BMR = 66.5 + (13.75 x 85) + (5.003 x 178) – (6.75 x 40) = (66.5 + 1168.75 + 890.534) – 270 = approx. 1,856 calories
TDEE = 1,856 x 1.55 = approx. 2,877 calories
This is the number of calories your body burns in a day. Furthermore, to lose weight, you need to be in a calorie deficit.
Determine your exact daily calorie intake goal using the Intermittent Fasting Calculator.
How to Calculate the Calories to Lose Weight?
If you want to lose one pound per week, you must reduce your daily calorie intake by 500 calories. According to the above calculation, you must consume 2,377 calories daily (2,877–500 = 2,377) within your eating window.
However, this formula is just a recommendation. Before getting into any weight loss regime, consult your dietician or healthcare provider to know your exact caloric needs.
You must limit your calorie cut to 1,000 calories per day. This is because staying in a caloric deficit for an extended period may have certain adverse effects on your health, like a slow metabolism, nutrient deficiency, weekend bones, low energy levels, and fatigue. It may even lead to muscle loss. Since building muscle can boost your metabolic rate, losing muscle mass would result in burning fewer calories daily.
Additionally, when you are in a calorie deficit for a long time, your body becomes accustomed to it. Hence, it starts burning fewer calories every day and conserves more energy. When this occurs, your body reaches a plateau, and weight loss becomes challenging. It is often observed that people who cut down on calories struggle to lose weight. [9]
A 2017 study suggests that losing weight is possible by keeping muscle mass intact even if you do not reduce your calorie intake on a 16:8 diet. It is because fasting for 16 long hours helps your body use its stored body fat for energy instead of stored glucose. [10]
How Long Does it Take for 16:8 Intermittent Fasting to Work?
If you follow the guideline of 16:8 intermittent fasting religiously, you will see the result within a few weeks. However, it may take longer for some people to see the outcome depending on their age, gender, genetics, existing health conditions, and medications can impact your results.
Best Foods to Eat on 16:8 Intermittent Fasting
You must eat healthy to lose weight on a 16:8 intermittent fasting plan. Merely selecting an eight-hour time frame and consuming any food without consideration is insufficient to achieve your objectives. What you include in your diet will dictate your results.
Some of the superfoods to include in your regimen while on an intermittent fasting diet include:
Whole Grains
Whole grains are considered a superfood because they contain many nutrients such as complex carbs, dietary fibers, several B vitamins, minerals, antioxidants, fiber, and phytochemicals that can prevent and fight diseases. The high fiber content and complex carbohydrate in whole grains help manage hunger during fasting by making you feel full and satiated. Some examples of whole grains are oats, quinoa, barley, buckwheat, rye, bulgur wheat, brown rice, etc.
Fruit and Vegetables
Fruits and vegetables are packed with vitamins, minerals, phytonutrients, and fiber, which can help reduce the risk of high blood pressure, cardiac disease, and stroke. Consuming fruits and vegetables may also prevent certain cancers. They also improve the digestion process and control appetite. Some recommended fruits and vegetables are strawberries, apples, lemons, kiwi, kale, Brussels sprouts, broccoli, spinach, cucumber, and carrots.
Lean Protein
Replacing carbs and fats with proteins is an effective way to lose weight. Protein has fewer calories than other nutrients and takes longer to digest than fats or carbs. Hence, you do not feel hungry faster. It also lessens the production of hunger hormones.
Protein is also crucial for overall immunity. It helps maintain muscle mass, which is important in boosting metabolism and managing blood sugar. Without protein, your body encounters weakness and exhaustion, increased blood sugar levels, and, eventually, weight gain. Proteins such as lean meat, poultry, eggs, fish, nuts, and low-fat dairy products are great while on a 16:8 intermittent fast.
Fats
You cannot ignore the role of healthy fats in an intermittent fasting plan. Healthy fats help you absorb essential nutrients, restore energy, and feel satiated. Some healthy fats include avocado, olive oil, and fatty fish like salmon, tuna, mackerel, sardines, and nuts.
Frequently Asked Questions
Do you count calories on 16:8 intermittent fasting?
On a 16:8 intermittent fast, you can eat as you desire within the eating window. However, you should focus on foods low in calories and high in protein and fiber content.
How much should I eat during 16:8 intermittent fasting?
The calorie needs differ from person to person depending on their starting weight, desired weight, gender, frame size, and level of activity. The required calories to lose weight can be calculated by measuring the BMR (Basal Metabolic Rate) and the total daily energy expenditure (TDEE). However, it is always better to consult your doctor or dietician to know your exact caloric requirements.
What are the benefits of 16:8 intermittent fasting?
Benefits of 16:8 intermittent fasting include weight loss, better cardiovascular health, reduced inflammation, improved insulin sensitivity and growth hormone levels, and decreased insulin levels.
Bottom Line
Following a 16:8 intermittent fasting diet plan has many health advantages, including weight loss, blood sugar management, improved heart health, and longevity. Eating healthy during the eating window is crucial to attaining most of IF’s benefits.
Due to the uniqueness of our body types, the effectiveness of this approach varies among individuals. It is always prudent to consult your dietician or a doctor before starting any new diet, specifically if you have any underlying medical conditions.
References
Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study – PubMed. (2018, February 1). PubMed. https://doi.org/10.1038/ijo.2017.206
Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., Palma, A., Gentil, P., Neri, M., & Paoli, A. (2016, October 13). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males – Journal of Translational Medicine. BioMed Central. https://doi.org/10.1186/s12967-016-1044-0
Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians – PubMed. (2021, February 3). PubMed. https://doi.org/10.1186/s40842-020-00116-1
Arnason, T. G., Bowen, M. W., & Mansell, K. D. (2017, April 15). Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study. PubMed Central (PMC). https://doi.org/10.4239/wjd.v8.i4.154
Gabel, K., Hoddy, K. K., Haggerty, N., Song, J., Kroeger, C. M., Trepanowski, J. F., Panda, S., & Varady, K. A. (2018, June 15). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study – IOS Press. Effects of 8-hour Time Restricted Feeding on Body Weight and Metabolic Disease Risk Factors in Obese Adults: A Pilot Study – IOS Press. https://doi.org/10.3233/NHA-170036
https://www.cmaj.ca/content/185/9/E363
https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634
Luy, S. C., & Dampil, O. A. (2018, September 10). Comparison of the Harris-Benedict Equation, Bioelectrical Impedance Analysis, and Indirect Calorimetry for Measurement of Basal Metabolic Rate among Adult Obese Filipino Patients with Prediabetes or Type 2 Diabetes Mellitus. PubMed Central (PMC). https://doi.org/10.15605/jafes.033.02.07
How dieting makes some fatter: from a perspective of human body composition autoregulation – PubMed. (2012, August 1). PubMed. https://doi.org/10.1017/S0029665112000225
Anton, S. D., Moehl, K., Donahoo, W. T., Marosi, K., Lee, S., G. Mainous, I. A., Leeuwenburgh, C., & Mattson, M. P. (2017, October 31). Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. PubMed Central (PMC). https://doi.org/10.1002/oby.22065
Intermittent Fasting While Breastfeeding — Is It Safe?
Many new mothers wonder if they can fast while breastfeeding their little ones. Fasting is a great way to lose weight, but you must ensure that you meet your and your baby’s nutritional demands.
A woman’s biggest fear about fasting while breastfeeding is that the latter can lessen the milk supply for her baby. There has been a lot of research around studying the nutrient composition of breast milk with and without fasting. The results are more inclined toward short-term fasting not affecting breast milk supply and its macronutrients. However, fasting might impact some micronutrients. [1]
The good news is that experts believe that breastfeeding itself makes you lose weight. [2] While that’s true in most cases, your metabolism, sleep cycle, and how much you eat will affect this process. [3]
So, can you mix intermittent fasting (IF) with breastfeeding? The short answer is yes. As long as your baby is gaining weight, it should be fine, but there are things you must know. [4]
Before we explore the big question, let us first understand the technicalities of your calorie requirements while breastfeeding.
Understand Your Calorie Requirements
You need to consume 300-400 kilocalories more while breastfeeding. However, a person’s age, activity level, BMI, and whether a woman is exclusively breastfeeding or formula feeding would specify the exact number of additional caloric requirements.
While other moderately active females who are not breastfeeding or pregnant are recommended to have around 1,600-2,400 kilocalories (kcal) per day, breastfeeding women should have around 2,000-2,800 kcal to meet their baby’s and their body’s caloric requirements, as per the CDC. [5]
Do Not Rush Weight Loss
Rushing to lose weight immediately after delivery is generally not advisable. During the first two months of breastfeeding, your milk supply is susceptible to your food consumption. Once you have established a breastfeeding routine with your baby and your milk supply is regulated, you can start experimenting with your weight loss regime.
And once you do, you must observe how your baby reacts to the new normal. If you find any signs of over-sleepiness, your baby is feeding longer than usual, or you are just not interested in feeding, you should consult a doctor.
You should also watch out for differences in their poop pattern or if their diapers are excessively dry. If your baby is not gaining weight in line with a healthy growth pattern, you should know something is wrong and put your weight loss ambitions on hold.
Can I Do Intermittent Fasting While Breastfeeding?
Yes, you can, but you must ensure enough nutrition during your eating window. You can consult a dietician to plan your diet based on your metabolism, weight, and body requirements. In any case, you should consume enough fluids to keep your body well-hydrated.
A study conducted on ten lactating Gambian women showed milk synthesis was affected due to consuming fewer fluids when fasting during Ramadan. The uric acid concentration in their bodies rose, along with changes in milk osmolality, sodium, potassium, protein, and lactose content. [6]
There is a lot of conflicting evidence on fasting and breast milk supply. Some studies show that short-term fasting does not impact the supply as long as you stay hydrated; others show that the milk supply can get affected. But their reasons are also attributed to an improper diet while eating between fasts. [7] [8] [9]
Breastmilk Supply, Medications, and Weight Gain
Many medical conditions can also affect breast milk supply, whether you are fasting or not. Also, there are other lifestyle factors such as stress, pregnancy, improper diet, alcohol, cigarette, or caffeine consumption that impact milk production.
Further, certain medications for colds and flu can also dry up milk due to pseudoephedrine. [10]
Women with low breastmilk supply are often given medications such as Domperidone (Motilium) to boost supply, which is generally recommended for people who cannot empty their bowels. If you take them while breastfeeding, you will go to the toilet more often, indirectly making you eat more and gain weight. [11]
How Will Your Body React to Intermittent Fasting?
You might feel hungry during the first few days of following your fasting regime. Your body continuously works to produce milk from the glucose in your body and is naturally worked up with a limited supply due to food shortages. You will quickly exhaust the food and reach a fasted state.
Also, be prepared to feel more thirsty than usual. When the baby sucks on the nipple, the oxytocin release in the brain instigates a thirst response. You will drink more water than usual as the body tries to reach homeostasis for the fluid lost while the baby is feeding. [12]
Factors To Keep in Mind When Combining IF and Breastfeeding
If you have done your research and are determined to take the plunge, here are some things you should pay particular attention to.
Liquid Intake
Ensure you have at least 16 cups of water daily [13]. Generally, health experts suggest having water after every feeding session. Also, if your baby looks dehydrated or you are finding reddish orange diapers, you should consult a doctor.
Research has also indicated that with low fluid intake, milk’s nutritional content might decrease when fasting. [1]
Nutritional Requirements
A baby is at risk of iodine, vitamin B12, and other micronutrient deficiencies when a mother eats poorly. So you should properly understand the nutritional components of your food to avoid any risks to you or your baby when fasting. [14]
You should take your prescribed vitamin supplements without fail when your body is working out more than usual. You should know the signs of vitamin deficiency.
Also, watch out for brittle nails; it shows biotin or vitamin B7 deficiency. Iron deficiency can cause cracks around the corners of the lips or mouth ulcers. Bleeding gums and white growth around the eyes might mean you lack enough Vitamin C or A in your diet. And lastly, hair loss and dandruff, which are very common post-partum, are also sometimes linked to improper nutrition.
Understand Your Body’s Needs
When fasting and feeding, you should watch out for unwanted symptoms such as muscle weakness, tiredness, and over-fatigue. Vitamin deficiency in your body can also lead to anemia, so avoid overdoing or stretching your limits.
Further, some hormones cause weight gain when the body generates milk. The prolactin hormone is secreted to induce milk production. It also stores fat to keep your baby fed even when you eat less. So, if you are eating moderately and still not losing weight, you should give yourself a break.
Other than fasting, you should minimize stress as best you can. Improper sleeping patterns, breastfeeding your baby almost all the time, hormones, and surgery pains can pile up your stress levels. This stress can make you gain weight. According to a study, cortisol, the stress hormone, also leads to post-natal depression. So, to lose weight efficiently, you should reduce the factors that cause stress. [15]
Keep Up Your Milk Supply
You should check how your baby latches and not give long gaps between breastfeeding, as it can naturally lower milk supply. You can use a breast pump when needed. If you feed your child too much formula, you might have difficulty keeping up your breast milk supply. Remember to feed your child from both breasts and avoid giving your baby pacifiers. You can continue fasting if your milk supply is well maintained and you have planned short fasting windows.
What Else Can You Do To Lose Weight While Breastfeeding?
It might not always be possible for you to follow the set eating pattern that any intermittent fasting regime demands. But that doesn’t mean you can’t lose weight at all. You can still take care of the following factors, keep your weight under control, and keep yourself healthy.
Work on Your Diet
You should begin by reducing your portion sizes instead of cutting out meals. Avoid high-fat, processed foods, and sugar in your diet. Make recipes with lots of fruits, vegetables, and whole grains to add flavor and nutrition to your diet. Consuming fish is good for its nutrients, but you should avoid some specific fish like swordfish, sharks, tilefish, or marlin.
Sleep Well
You might not get back your sleep routine immediately after having a baby, but you can try to get some quality sleep. Sleep deprivation can cause weight gain. Further, sleep aggravates the hunger hormone ghrelin and decreases leptin release, the hormone responsible for suppressing hunger. [16]
Focus on Physical Fitness
You can include walking or any light exercise in your daily routine. If you prefer and have the time to do more rigorous exercises, you should run, dance, or do aerobics. You can also do strength training with an expert twice a week or so or use some weights at home.
Setting time aside daily for physical fitness can prevent many unwanted health problems. While exercises improve physical health, many doctors and mental health experts also recommend daily workouts for women with postpartum depression. Regular exercise releases serotonin, the feel-good hormone, in the brain and helps uplift mood.
Best Intermittent Fasting Method While Breastfeeding
You should avoid intermittent fasting with longer fasting windows while breastfeeding. Making your body crave food for long might not let you meet your and your baby’s nutritional requirements. A study on breastfeeding mothers who fasted for more than twenty-four hours showed a reduction in certain biochemical markers of the milk. [17]
Fasting methods such as ‘5/2 Fasting,’ ‘Eat Stop Eat,’ and ‘Alternate Day Fasting’ are intense forms of fasting, and it’s best to avoid them. Moreover, excessive amounts of ketone production in the body due to prolonged fasting might lead to ketoacidosis, which is quite harmful to the body.
You can pick an easier fasting regime, such as 14/10 or 16/8, which is more sustainable and healthy for you and your baby. Whichever IF plan you choose, you should always count your calories and ensure you meet your daily macro and micronutrient needs.
FAQs
What should I eat while breastfeeding?
Your diet should be rich in fruits and vegetables, seeds, nuts, and fiber-rich foods like lentils, oats, potatoes, fish, seafood, meat, or poultry.
How many calories should I add to my diet when I am breastfeeding?
You should have at least 300-400 calories in your diet to feed your little one properly. Your caloric requirement may vary depending on your body mass index, age, activity levels, and how much you are breastfeeding.
Which IF plan should I choose when breastfeeding?
While breastfeeding, you can use moderate intermittent fasting plans such as 14:10 or 16:8. Avoid diets with long fasting windows.
How much water should I consume when breastfeeding?
You should drink at least 16 cups of water while breastfeeding your baby to provide the extra water needed to make milk.
Conclusion
So, the good news is that you can fast while breastfeeding your baby. Still, you should do it under expert supervision. You can try a simple IF plan that does not suppress your appetite and gives you enough time to meet your macro and micronutrient needs.
Most importantly, you should keep hydrating your body with water, lemon juice, or other fluids and eat a wholesome diet during your eating window. Also, watch out for any signs of dehydration you or your baby might have and make the necessary changes in your fasting pattern.
References
Leiper, J. B., & Molla, A. M. (2003, December 18). Effects on health of fluid restriction during fasting in Ramadan – European Journal of Clinical Nutrition. Nature. https://doi.org/10.1038/sj.ejcn.1601899 In-Text Citation: (Leiper & Molla, 2003)
Breastfeeding and postpartum weight loss : Current Opinion in Clinical Nutrition & Metabolic Care. (n.d.). LWW. https://doi.org/10.1097/MCO.0000000000000597 In-Text Citation: (Breastfeeding and Postpartum Weight Loss : Current Opinion in Clinical Nutrition & Metabolic Care, n.d.)
Prevalence and characteristics associated with gestational weight gain adequacy – PubMed. (2015, April 1). PubMed. https://doi.org/10.1097/AOG.0000000000000739 In-Text Citation: (Prevalence and Characteristics Associated With Gestational Weight Gain Adequacy – PubMed, 2015)
https://www.nejm.org/doi/full/10.1056/NEJM200002173420701#t=articleBackground
C. (2023, April 17). Diet considerations for breastfeeding mothers. Centers for Disease Control and Prevention. https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html In-Text Citation: (2023)
Prentice, A. M., Lamb, W. H., Prentice, A., & Coward, W. A. (1984, March 1). The Effect of Water Abstention on Milk Synthesis in Lactating Women. Portland Press. https://doi.org/10.1042/cs0660291 In-Text Citation: (Prentice et al., 1984)
Religious fasting and breastfeeding | Australian Breastfeeding Association. (n.d.). Religious Fasting and Breastfeeding | Australian Breastfeeding Association. https://www.breastfeeding.asn.au/resources/religious-fasting-and-breastfeeding#:~:text=Milk%20supply%20while%20fasting,does%20not%20decrease%20milk%20supply. In-Text Citation: (Religious Fasting and Breastfeeding | Australian Breastfeeding Association, n.d.)
Leiper, J. B., & Molla, A. M. (2003, December 18). Effects on health of fluid restriction during fasting in Ramadan – European Journal of Clinical Nutrition. Nature. https://doi.org/10.1038/sj.ejcn.1601899 In-Text Citation: (Leiper & Molla, 2003)
E. Faris, M. A. I., & Al-Holy, M. A. (2014, April 1). Implications of Ramadan intermittent fasting on maternal and fetal health and nutritional status: A review – IOS Press. Implications of Ramadan Intermittent Fasting on Maternal and Fetal Health and Nutritional Status: A Review – IOS Press. https://doi.org/10.3233/MNM-140011 In-Text Citation: (E. Faris & Al-Holy, 2014)
Głowacka, K., & Wiela-Hojeńska, A. (2021, May 13). Pseudoephedrine—Benefits and Risks. PubMed Central (PMC). https://doi.org/10.3390/ijms22105146 In-Text Citation: (Głowacka & Wiela-Hojeńska, 2021)
Zizzo, G., Rumbold, A. R., & Grzeskowiak, L. E. (2021, December 9). “Fear of stopping” vs. “wanting to get off the medication”: exploring women’s experiences of using domperidone as a galactagogue – a qualitative study. PubMed Central (PMC). https://doi.org/10.1186/s13006-021-00438-5 In-Text Citation: (Zizzo et al., 2021)
Thirst induced by a suckling episode during breast feeding and relation with plasma vasopressin, oxytocin and osmoregulation – PubMed. (1995, September 1). PubMed. https://doi.org/10.1111/j.1365-2265.1995.tb02032.x In-Text Citation: (Thirst Induced by a Suckling Episode During Breast Feeding and Relation With Plasma Vasopressin, Oxytocin and Osmoregulation – PubMed, 1995)
Nursing Your Baby What You Eat and Drink Matters. (n.d.). Nursing Your Baby What You Eat and Drink Matters. https://www.eatright.org/health/pregnancy/breastfeeding-and-formula/nursing-your-baby-what-you-eat-and-drink-matters In-Text Citation: (Nursing Your Baby What You Eat and Drink Matters, n.d.)
Breastfeeding and your diet | Australian Breastfeeding Association. (n.d.). Breastfeeding and Your Diet | Australian Breastfeeding Association. https://www.breastfeeding.asn.au/resources/breastfeeding-your-diet In-Text Citation: (Breastfeeding and Your Diet | Australian Breastfeeding Association, n.d.)
Cortisol metabolism, postnatal depression and weight changes in the first 12 months postpartum – PubMed. (2016, December 1). PubMed. https://doi.org/10.1111/cen.13150 In-Text Citation: (Cortisol Metabolism, Postnatal Depression and Weight Changes in the First 12 Months Postpartum – PubMed, 2016)
Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013, August 6). The impact of sleep deprivation on food desire in the human brain – Nature Communications. Nature. https://doi.org/10.1038/ncomms3259 In-Text Citation: (Greer et al., 2013)
Effect of a 24+ hour fast on breast milk composition – PubMed. (2009, May 1). PubMed. https://doi.org/10.1177/0890334409331505 In-Text Citation: (Effect of a 24+ Hour Fast on Breast Milk Composition – PubMed, 2009)
Unveiling the Intermittent Fasting by Age Chart: A Breakthrough Approach Explained
Nowadays, everyone wants to keep themselves healthy and fit, irrespective of their age and gender. But the idea of being healthy is getting tarnished due to unhealthy eating habits, lack of physical activities, and a dearth of time. As a result, weight gain and health issues are dominating the world at large.
Intermittent fasting can be the perfect solution to this problem. It attracts many people because of its numerous health benefits. But how does intermittent fasting impact people of varying ages? Does it provide the same advantages to an individual over 50 as it does to a young adult?
Through this article, we will go into the details of intermittent fasting and try to determine the best IF approach for your age group. Let’s get started.
What is Intermittent Fasting?
Intermittent Fasting (IF) involves alternating between eating and fasting periods. Integrating intermittent fasting into your regimen can help you shed weight quickly. It carries several other benefits, such as increased longevity, improved insulin sensitivity, heart health, etc. The different types of IF methods include:
The 16:8 Method: This program includes calorie restriction for 16 hours and eating within an eight-hour window. This plan is incredibly flexible and easy to follow.
The 5:2 Diet Method: In this method, you can eat normally for five days but must fast for two non-consecutive days in a week. During the fast, you must restrict yourself to 500-600 calories per day. [1][2]
The Eat-Stop-Eat Method: It involves fasting for one entire day once or twice a week.
The Alternate-Day Fasting Method: It includes fasting on every alternate day. However, you can have some calories up to a maximum of 25% or 500 calories per day during your fasting schedule. [3]
OMAD (One Meal a Day): This fasting plan requires you to meet your daily caloric needs within a one-hour window and fast for the rest of the day. This is an extreme form of intermittent fasting. [4]
Intermittent Fasting Based on Age
Although intermittent fasting is an age-old practice, it has gained traction in the past decade. Several types of research have been conducted on intermittent fasting on people of every age, but it is difficult to come to a conclusion as to which type of fasting plan is suitable for whom. However, research indicates that most intermittent fasting plans are safe and tolerable for people of all ages. [5]
For the 18-30 Age Group
Whether it’s a night out with friends, discussing work-related issues with colleagues at the office, or enjoying a Sunday evening with family, eating and drinking are integral to people of the 18 to 30 age group.
If you love socializing, choosing an intermittent fasting plan will depend on your lifestyle. Let’s say you’re already following a 16/8 intermittent fasting (IF) plan, but something unexpected comes up. In such a scenario, you can adapt and transition to a 14/10 plan, giving yourself a slightly wider eating window. Return to your original 16/8 fasting plan after you are back on your regular routine. Case in point — you don’t always have to be strict on your schedule.
For the 30 to 45 Age Group
During the early 30s’ to mid-40s’ people usually juggle personal and professional commitments. Managing household chores, children, work obligations, and fulfilling societal commitments can be demanding.
Instead of getting overwhelmed, you must seek a fasting plan that suits your schedule and can help you manage your commitments effectively.
But which IF plan should you choose? Here’s the catch! You must choose an intermittent fasting plan that gels with your lifestyle. Choose the 16/8 or 14/10 plan, or create a customized fasting schedule that aligns with your daily schedule.
For the 45 to 60 Age Group
A major cause of weight gain in women between the ages of 45 to 55 is menopause. Weight gain is more prevalent in women than men at this age because women go through severe hormonal imbalances during this transition. [6]
Intermittent fasting can help women undergoing menopause by improving various health issues. Research indicates that alternate-day fasting (ADF) helps menopausal women lose weight. [7]
However, while practicing IF, increasing protein intake, including strength training, having enough water, and avoiding snacking on unhealthy foods are essential. This approach helps you get the most out of intermittent fasting.
For the 60 and Above Age Group
With age, your body needs extra nutrients, such as proteins, vitamins, minerals, antioxidants, etc., to maintain well-being. When you enter this age bracket, shorter fasts like 12/12 or 14/10 are suitable because they allow ample time to eat well and meet your daily nutrient needs.
Exercise with intermittent fasting is an excellent approach. In fact, those who follow intermittent fasting should include physical activity in their daily regimen, irrespective of their age groups.
Here is a handy intermittent fasting chart for you according to age:
Age
Considerations
Best Possible Intermittent Fasting Plans
18 to 30
Social commitments
16/8, 18/6
30 to 45
Personal and professional responsibilities
16/8, 14/10
45 to 60
Post-menopausal weight gain
16/8, 18/6, ADF, 5/2
60 and above
Focus on nutrition
12/12, 14/10
Intermittent Fasting Based on Gender
Men and women differ physiologically, which affects how intermittent fasting impacts each gender. Women may have a different experience with intermittent fasting than men due to their body composition, hormone levels, stress response, and calorie restriction approaches.
Some women may experience the benefits of intermittent fasting quicker than others that too on a milder fasting method. In contrast, some women find it difficult to reap the benefits of IF even with a more extended fasting protocol.
On the contrary, intermittent fasting is believed to enhance the metabolic rate in males significantly. According to a 2016 study, intermittent fasting raises the testosterone level and gonadal functions in males. [8]
Is Intermittent Fasting Safe for Children?
The traditional approach says children between the age of 8 to 16 should not be doing intermittent fasting since, at this age, their body requires a lot of nutrients to grow. With intermittent fasting, fulfilling all the nutritional needs may not be possible due to the long fasting hours. Restricting the diets of young children may adversely hamper their growth, development, energy levels, and mental well-being.
The modern approach says if the child is overweight, intermittent fasting with an intentional eating approach is the best way. If you want your child to lose extra weight, you may adopt the following instructions.
Ensure your child has food at defined intervals.
Provide specific instructions about meal portions and snacking times.
Eliminate all the sugary drinks from the kid’s diet.
Prepare nutritious food with varieties to allure your kid. It should contain low-carb fruits, plenty of vegetables, lean proteins, and healthy fats.
Convince your child to stay away from junk food. If it sounds challenging, then start limiting them gradually.
Encourage your child to have their meal at the dinner table with family, not in front of their gadgets.
Most importantly, consult your doctor and regularly monitor your child’s progress.
How Does Intermittent Fasting Work?
During intermittent fasting, your insulin levels fall, and your body uses the glycogen reserve (stored glucose) as fuel. This metabolic shift, known as “ketosis,” with caloric depletion, causes weight loss and several other health benefits. [9]
Here are some tips to help you avail the maximum benefits of intermittent fasting.
Abstain from eating anything during the fasting window. However, you can enjoy water, tea, and coffee without milk and sugar.
Emphasize low-carb fruits and enough veggies.
Your meals should incorporate lean proteins, dietary fibers, low-fat dairy, fruits, vegetables, and healthy fats.
Drink plenty of water.
Eat mindfully during the eating window.
Exercise.
Who Should Avoid Intermittent Fasting?
Although intermittent fasting is considered safe for all adults, people with the following health conditions should refrain from trying it unless advised by a registered medical practitioner:
Minors
Women trying to conceive
Pregnant or breastfeeding women
Low BMI (below 18.5)
Highly active individuals
Underweight people
Have health issues like diabetes and anemia
Immunocompromised people
Folks dealing with eating disorders
People on certain medications that cannot be taken on an empty stomach
Frequently Asked Questions
What is the best age for intermittent fasting?
Although intermittent fasting is considered safe for all adults, it is not recommended for people below 18 and above 75 years of age. Additionally, pregnant and breastfeeding women, people with eating disorders, or any other medical condition should not consider following intermittent fasting without a doctor’s clearance.
How is intermittent fasting done at 40?
At the age of 40 or above, people are usually predisposed to lifestyle diseases such as diabetes, high blood pressure, and cardiac issues. Among the various IF methods, the 16:8 method is a highly adaptable fasting technique that works best for people over 40.
Can a 16-year-old do intermittent fasting?
It is not advisable to practice intermittent fasting at the age of 16. This is because prolonged fasts can make meeting all your nutritional requirements challenging. Furthermore, calorie restriction may impede your physical and mental well-being and adversely affect your energy levels.
However, an intentional eating approach with workouts may work wonders if you are overweight and wish to shed extra pounds.
Is it better to fast for 12 or 16 hours?
As per research, although fasting has many health benefits, doing it for extended hours may have a higher risk of developing health concerns like gallbladder stones. However, a 12:12 approach is likely safe for most. [10]
Wrapping Up
Over the years, intermittent fasting has gained popularity due to its various health benefits. However, different fasting patterns are recommended for different age groups. While young adults may experience weight loss, improved insulin sensitivity, and metabolic health by following an IF plan, older adults may benefit from increased longevity, reduced inflammation, and improved cognitive function.
However, the impact of intermittent fasting can vary from person to person depending on factors such as genetics, stress levels, health issues, and lifestyle. The IF age chart provided in this article can help you get started with intermittent fasting.
References
Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., & Villaseñor, A. (2015, April 6). INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH. PubMed Central (PMC). https://doi.org/10.1016/j.jand.2015.02.018
Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (n.d.). Intermittent fasting and weight loss: Systematic review. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/
Cui, Y., Cai, T., Zhou, Z., Mu, Y., Lu, Y., Gao, Z., Wu, J., & Zhang, Y. (2020, November 24). Health Effects of Alternate-Day Fasting in Adults: A Systematic Review and Meta-Analysis. PubMed Central (PMC). https://doi.org/10.3389/fnut.2020.586036
Parveen, S., & Alhazmi, Y. A. (2022, November 5). Impact of Intermittent Fasting on Metabolic Syndrome and Periodontal Disease—A Suggested Preventive Strategy to Reduce the Public Health Burden. PubMed Central (PMC). https://doi.org/10.3390/ijerph192114536
Rynders, C. A., Thomas, E. A., Zaman, A., Pan, Z., Catenacci, V. A., & Melanson, E. L. (2019, October 14). Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss. PubMed Central (PMC). https://doi.org/10.3390/nu11102442
Knight, M. G., Anekwe, C., Washington, K., Akam, E. Y., Wang, E., & Stanford, F. C. (2021, May 24). Weight Regulation in Menopause. PubMed Central (PMC). https://doi.org/10.1097/GME.0000000000001792
Lin, S., Oliveira, M. L., Gabel, K., Kalam, F., Cienfuegos, S., Ezpeleta, M., Bhutani, S., & Varady, K. A. (2020, October 31). Does the weight loss efficacy of alternate-day fasting differ according to sex and menopausal status? PubMed Central (PMC). https://doi.org/10.1016/j.numecd.2020.10.018
Mattson, M. P., Longo, V. D., & Harvie, M. (2016, October 31). Impact of intermittent fasting on health and disease processes. PubMed Central (PMC). https://doi.org/10.1016/j.arr.2016.10.005
Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (n.d.). Intermittent fasting and weight loss: Systematic review. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/
To Fast or Not to Fast. (2019, November 22). NIH News in Health. https://newsinhealth.nih.gov/2019/12/fast-or-not-fast
Intermittent Fasting For Women Over 40: Revealing the Secrets
After the age of 40, women may encounter difficulties when it comes to losing weight due to factors such as hormonal fluctuations, alterations in physical composition, and various life stressors.
As women grow older, their nutritional requirements also change. After 40, your estrogen level starts to drop. This leads to slower metabolism, increased insulin level, and impaired thyroid levels. These factors make you eat more, and due to less physical activity, you burn fewer calories, leading to muscle mass loss and fat accumulation. This results in significant weight gain in women after 40.
Intermittent fasting, or IF, is an excellent strategy for women over 40 to shed and keep weight off. It boosts your metabolism without restricting your food choices.
What is Intermittent Fasting?
Intermittent fasting involves alternating between periods of eating and fasting. IF does not bother with tracking calories; instead, it focuses on your eating schedule.
An intermittent fasting plan allows you to consume all foods within a specified period of a day. For example, a 16:8 plan involves fasting for 16 consecutive hours and eating in an eight-hour window.
During fasting, your insulin levels drop gradually, and the body starts to deplete its glycogen reserve (stored glucose) as energy.
When you repeat this process for multiple days, your body utilizes all the stored glycogen, leading to weight and fat loss. A recent study has revealed that intermittent fasting can be an excellent weight loss tool for obese people. [1].
Benefits of Intermittent Fasting For Women Over 40
For women over 40, intermittent fasting brings several health benefits:
Helps Induce Autophagy
Autophagy naturally declines with age. However, intermittent fasting boosts autophagy which helps our body to rest and heal. Our body cells recycle during autophagy to better adapt to stress. [2][3]
Promotes Weight Loss
Intermittent fasting can help limit calorie intake. In a 2018 study, it was found that intermittent fasting resulted in an average weight loss of 15 pounds in overweight adults in a three to 12-month duration. [4]
Another research indicated that overweight adults experienced a 3-8% bodyweight loss within 3 to 24 weeks of following an IF plan. [5]
Reduces Risk of Heart Disease
High blood pressure and increased LDL cholesterol and triglyceride levels are the major contributing factors to cardiovascular disease. A 2009 study of 16 obese males and females demonstrated that intermittent fasting helped them reduce their blood pressure by 8%, LDL cholesterol by 25%, and triglyceride levels by 32% in just eight weeks6], eventually reducing the risk of cardiovascular disease.
Helps Manage Diabetes
Women usually get diabetes after the age of 40. As per studies, people with type 2 diabetes can control their blood sugar levels with intermittent fasting. [7][8]
Intermittent fasting helps lower insulin levels and reduce insulin resistance. However, if you have diabetes, you must consult a doctor before starting an intermittent fasting plan. [9]
Increases Longevity
A study on 2,000 adults was done over four years, of which 20% were intermittent fasting for at least five years. It was found that IF improved longevity, metabolic response, tissue resurgence, and various health markers and reduced age-induced diseases. [10]
Helps Improve Mental Health
According to research, intermittent fasting improves mental well-being. It also helps alleviate depression and boosts emotional health. [11][12]
Preserves Muscle Mass
Intermittent fasting can help with body recomposition. The eat-fast aspect of IF helps maintain muscle mass and burn more calories.[13] Also try our body recomposition calculator.
Best Intermittent Fasting Plans For Women Over 40
There is no one-size-fits-all approach to intermittent fasting, especially for women. Some best intermittent fasting plans for women over 40 are discussed below.
The Crescendo Method
This plan includes fasting for 12 to 16 hours for two to three non-consecutive days distributed evenly across the week. It is usually recommended for women who are new to intermittent fasting. The shorter fasting periods are usually kinder on women’s hormone levels.
The Eat-Stop-Eat Method
Eat-stop-eat method involves fasting for two non-consecutive days in a week. You must fast for the entire 24-hour period for those two days. For the remaining five days of the week, you can eat normally. However, you must eat mindfully to avoid unnecessary calorie consumption.
The 5:2 Diet Method
In 5:2 method, you can eat normally for five days and must fast for the remaining two days in a week. During your fasts, you can eat a limited amount of calories (around 500) per day. The two fasting days should be non-consecutive.
Research indicates that this intermittent fasting regimen helps improve cardiometabolic health by reducing insulin resistance, blood pressure, LDL cholesterol, triglycerides, and oxidative stress. [14]
The 16:8 Method
16:8 method involves fasting for 16 consecutive hours and meeting your daily calorie needs within eight hours. This is a popular plan because it is less restrictive and usually suits everyone’s regimen. A 2016 study suggests that this IF plan, along with strength training, could help build muscle mass while losing fat. [15]
Although no foods are off-limit in this plan, you shouldn’t binge on junk food during the eating window. Instead, you should eat nutrient-dense whole foods.
The Alternate-Day Fasting Method
As the name suggests, it involves fasting every alternate day and eating a healthy diet on non-fasting days. However, you can consume up to 500 calories on your fasting days.
According to research, alternate-day fasting helps reduce obesity, heart disease, oxidative stress, and inflammation. [16]
How Can Women Over 40 Safely Implement Intermittent Fasting?
Although intermittent fasting barely has any adverse effects, it is not as easy for ladies over 40 as women in their 20s or 30s. Women over 40 need to be extra cautious while following this pattern of fasting because of the following:
A sluggish metabolism
Hormonal imbalances
Higher stress level
Considering the above factors, women above 40 must calibrate their fasting pattern in the following ways.
Continue Fasting For a Longer Duration
Women over 40 need to fast longer to reap the benefits of IF. Fasting for extended hours will help you achieve your weight loss goals faster. It will keep a check on your daily calorie consumption as well.
Have More Protein
Protein plays a crucial role in any kind of fasting. When you have adequate protein, it helps increase your muscle mass and reduce fat. More protein in your diet makes you feel less hungry, leading to less calorie intake. Try our protein intake calculator.
Drink Plenty of Water
Water helps remove toxins from your body, and it turns out to be more effective during intermittent fasting. Water also keeps you satiated, leading to less calorie intake, and eventually helps shed those extra kilos. Find your optimal water intake.
Healthy Meal Plans
Just fasting may not be enough to reap all the intermittent fasting benefits. Combining intermittent fasting with healthy meal plans is a must. Consider adding a lot of veggies, fruits, low-fat milk, whole grains, lean meat, and healthy fats to your diet.
Focus on Portion Control
A portion is the amount of food you eat at a time, which can be more or less than the recommended serving size. Even if you can eat anything during the eating window, controlling the portion size is crucial for weight loss. Find calorie breakdown per meal.
Exclude the Unhealthy Eating Habits
To enhance the advantages of intermittent fasting, you must exclude these unhealthy habits from your fasting regimen:
Eating fast
Munching while watching TV
Snacking directly from the packets instead of in a bowl or plate
Binge eating during weekends
Late night snacking
Consuming alcohol
Related: 7 Ways To Stop Binge Eating – For Good!
Manage Sleep
A good night’s sleep is essential to maintain a healthy weight during intermittent fasting. Lack of sleep may cause an impaired metabolism in women over 40 doing intermittent fasting. Not having enough sleep can have a negative impact on appetite hormones and can cause weight gain.
Consult your Doctor
If you are a woman over 40, you must consult a registered healthcare practitioner to determine the suitability of intermittent fasting for you. Talk to your doctor before opting for intermittent fasting if you have any of the following conditions:
An autoimmune condition
Eating disorder
Hypoglycemia or low blood sugar tendency
You are trying to conceive
Pregnant or breastfeeding
Diabetes
You are underweight
History of amenorrhea or missed periods
Best Foods for Intermittent Fasting for Women Over 40
Eating nutritious food is crucial to avoid hunger during intermittent fasting and managing a healthy weight. Here are some choices of foods to consider.
Vegetables: Brussels sprouts, cauliflower, cucumber, broccoli, and green leafy vegetable such as bok choy, arugula, collard greens, kale, spinach, etc.
Fruits: Bananas, apples, oranges, berries, pears, peaches, grapes, tomatoes, etc.
Proteins: Poultry, meat, eggs, fish, legumes, nuts, seeds, etc.
Whole grains: Brown rice, oats, barley, quinoa, bulgur wheat, etc.
Healthy fats: Olive oil, avocados, low-fat dairy products like cheese, low-fat milk, and yogurt
Omega 3: Tuna, sardine, mackerel, cod, salmon, anchovies, herring, etc.
Frequently Asked Questions
Is intermittent fasting safe for women over 40?
There are no known disadvantages or side effects of intermittent fasting. Women over 40 face slow metabolism and hormonal issues, and intermittent fasting can be beneficial in such conditions. Intermittent fasting is safe for women. In fact, it can help in weight loss, reduce the risk of heart disease, help manage diabetes and improve longevity and mental health.
How can a 40-year-old woman lose weight fast?
Here are some tips that will help you lose weight faster if you are a woman over 40:
Eat healthy food
Practice portion control
Plan your meals well in advance
Add more fiber to your diet
Control your carb intake
Stay away from processed food
Avoid sugary beverages, excess salt, and sugar
Keep yourself active and workout diligently
Hydrate yourself adequately
Focus on quality sleep
What is the best intermittent fasting plan for women over 40?
The most recommended and sustainable fasting plan for women over 40 is the 16:8 diet plan, where you fast for 16 hours and eat within an eight-hour window.
Wrapping Up
Intermittent fasting has many benefits to offer to women over 40. But when you plan to implement intermittent fasting into your regimen, it should gel with your lifestyle. It should not make you feel weak or drained.
It is normal to feel hungry during the initial phases of an intermittent fasting plan. You might also get exhausted if you combine your fasting regimen with exercise during the first few days. But, if you encounter fatigue, dizziness, soreness, or exhaustion, your body is not ready for the new diet plan. Listen to your body and act accordingly.
References
Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (n.d.). Intermittent fasting and weight loss: Systematic review. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/
The effect of fasting or calorie restriction on autophagy induction: A review of the literature – PubMed. (2018, November 1). PubMed. https://doi.org/10.1016/j.arr.2018.08.004
Chung, K. W., & Chung, H. Y. (2019, December 2). The Effects of Calorie Restriction on Autophagy: Role on Aging Intervention. PubMed Central (PMC). https://doi.org/10.3390/nu11122923
Intermittent fasting interventions for the treatment of overweight and obesity in adults: a systematic review and meta-analysis – PubMed. (2018, February 1). PubMed. https://doi.org/10.11124/JBISRIR-2016-003248
Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., & Villaseñor, A. (2015, April 6). INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH. PubMed Central (PMC). https://doi.org/10.1016/j.jand.2015.02.018
Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults – PubMed. (2009, November 1). PubMed. https://doi.org/10.3945/ajcn.2009.28380
Arnason, T. G., Bowen, M. W., & Mansell, K. D. (2017, April 15). Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study. PubMed Central (PMC). https://doi.org/10.4239/wjd.v8.i4.154
Cho, Y., Hong, N., Kim, K. W., Cho, S. J., Lee, M., Lee, Y. H., Lee, Y. H., Kang, E. S., Cha, B. S., & Lee, B. W. (2019, October 9). The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis. MDPI. https://doi.org/10.3390/jcm8101645
The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women – PubMed. (2011, May 1). PubMed. https://doi.org/10.1038/ijo.2010.171
Abstract 11123: Intermittent Fasting Lifestyle and Human Longevity in Cardiac Catheterization Populations:https://www.ahajournals.org/doi/10.1161/circ.140.suppl_1.11123
Effect of intermittent vs. daily calorie restriction on changes in weight and patient-reported outcomes in people with multiple sclerosis – PubMed. (2018, July 1). PubMed. https://doi.org/10.1016/j.msard.2018.05.002
Influence of short-term repeated fasting on the longevity of female (NZB x NZW)F1 mice – PubMed. (2000, May 18). PubMed. https://doi.org/10.1016/s0047-6374(00)00109-3
Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in Diet-Induced Obese Male Mice – PubMed. (2016, February 1). PubMed. https://doi.org/10.1210/en.2015-1622
Cardiometabolic Benefits of Intermittent Fasting – PubMed. (2021, October 11). PubMed. https://doi.org/10.1146/annurev-nutr-052020-041327
Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., Palma, A., Gentil, P., Neri, M., & Paoli, A. (2016, October 13). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males – Journal of Translational Medicine. BioMed Central. https://doi.org/10.1186/s12967-016-1044-0
Johnson, J. B., Summer, W., Cutler, R. G., Martin, B., Hyun, D. H., Dixit, V. D., Pearson, M., Nassar, M., Maudsley, S., Carlson, O., John, S., Laub, D. R., & Mattson, M. P. (2006, December 14). Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma. PubMed Central (PMC). https://doi.org/10.1016/j.freeradbiomed.2006.12.005
Can You Consume Alcohol While Intermittent Fasting? Everything You Need to Know
Intermittent fasting is one of the few modern fitness trends that has consistently provided positive results for many people. This is because intermittent fasting is based on scientific principles and offers people flexibility when it comes to fasting in general.
One of the biggest advantages of intermittent fasting diets is that they do not focus on what people consume but on when they consume it. Additionally, intermittent fasting diets are very lenient in terms of allowed food items compared to other weight loss diets. You can drink coffee, tea, lemon juice, low-calorie electrolyte drinks, etc., during the fasting period.
But is it ok to drink alcohol while fasting? This is a popular question amongst dieters. Let’s dive into this topic and understand how alcohol affects your body, whether it can break your fast, and the best alcohol for intermittent fasting.
How Does Intermittent Fasting Work
Intermittent fasting works by tapping our stored energy. Your body relies on glucose for energy. But when it exhausts glucose, it starts utilizing fat. This metabolic shift occurs when you fast for a prolonged period.
Intermittent fasting involves restricting calorie intake to a specific period in the day, called the ‘feeding window.’ The fasting time is known as the ‘fasting window.’
The fasting window leads to the depletion of stored glucose in the liver. Hence, to maintain homeostasis and provide energy to the cells, stored fat is converted into energy by a process called ketosis. Intermittent fasting generally depends on regular ketosis for fat loss, which also results in several other fasting-related health benefits. [1]
It is vital to undergo a prolonged fasting period to trigger ketosis. This is why most intermittent fasting diets require people to fast for at least 12 to 16 hours regularly. Water or zero-calorie drinks like black coffee, tea, lemon juice, etc., do not trigger blood glucose levels, which is why such beverages are allowed while intermittent fasting. But what about alcohol?
Alcohol While Intermittent Fasting
For starters, we must remember that alcohol and alcoholic drinks are generally high in calories. According to the NHS, 1 gram of alcohol contains approximately 7 calories, which is higher than other food items. This is why alcohol should not only be avoided by people who are fasting but also by people looking to lose weight in general. [2]
Still not convinced? Here are some other problems related to alcohol consumption during intermittent fasting:
Alcohol Adds Empty Calories
Since alcohol is high in empty calories, consuming alcohol and trying to lose weight can not be done together. In most cases, alcohol is a mix of sugary drinks with no nutritional value. Consuming alcohol is akin to consuming empty calories without any nutritional value.
Alcohol Makes You More Hungry
Research studies have revealed that alcoholic drinks can increase appetite, leading to overeating. Fasting can be challenging with regular alcohol consumption. [3]
Alcohol Causes Dehydration
Alcohol can lead to dehydration and further complications if consumed on an empty stomach. Hence, while consuming such beverages, you must stay hydrated.
This does not mean that people who like an occasional drink cannot practice intermittent fasting. As mentioned earlier, one of the biggest advantages of intermittent fasting is that it allows flexibility. Hence, you can enjoy an occasional glass of wine or any other alcoholic drink while practicing intermittent fasting.
However, moderation is key, and it is also important to note that one should never break a fast with alcohol. The best time to consume alcohol while intermittent fasting is in the eating window.
Read also: Does Alcohol Break a Fast?
Let’s look into the effects of alcohol on the benefits of intermittent fasting.
Fat Oxidation
Fat oxidation is one of the primary benefits of intermittent fasting, as prolonged fasting periods help the body break down stored fat to produce energy. [4]
Several studies suggest that alcohol inhibits fat oxidation. Furthermore, people tend to eat more due to alcohol consumption, which can lead to weight gain. [5]
Inflammation
Inflammation is our body’s way of reacting to various diseases or infections. Though it is a part of our natural immune system, high levels of inflammatory markers can lead to autoimmune diseases. Inflammation also increases free radicals in your bloodstream resulting in several health complications. [6]
Studies indicate intermittent fasting can reduce inflammation levels and help flush out harmful free radicals from the bloodstream. [7]
Excess alcohol consumption not only increases inflammation in your body but also causes releases toxins into the bloodstream. This can be mitigated with moderate alcohol consumption. [8]
Brain Health
Ketones released during intermittent fasting are an efficient fuel for your brain. They help improve your brain health and overall performance. Further studies have revealed that intermittent fasting is closely related to the synthesis of the brain-derived neurotrophic factor (BDNF) hormone. Low BDNF levels can lead to depression and anxiety. And excessive alcohol consumption is linked to brain damage. [9][10]
Cellular Health
Fasting for prolonged periods can promote cellular autophagy, a process through which your body replaces old and diseased cells with newer, healthier cells. It leads to the formation of newer, healthier cells. On the other hand, excessive alcohol consumption can cause DNA damage. [11]
Liver Health
Intermittent fasting boosts liver function, which helps remove toxins from our bloodstream. However, excessive alcohol consumption can introduce more toxins into the bloodstream, which can overwhelm the liver. [12]
A Case For Alcohol During Intermittent Fasting
Now that we have looked at the adverse effects of alcohol consumption during intermittent fasting, it is important to note that some alcohol products are not entirely bad, and alcohol consumption is believed to have some health benefits.
Wine
Fruits and berries are a rich source of polyphenols that show antioxidant properties. Studies have revealed that polyphenols help prevent diseases by reducing oxidative stress. Wine is prepared from grapes along with its skin and seeds and is believed to have a high amount of polyphenols. If you consume wine after food, it helps in digestion and avoids any spike in glucose levels. [13]
Whiskey
Whiskey is also filled with polyphenols. It is prepared by fermenting mashed grains. When consumed in moderation, whiskey is believed to reduce cholesterol levels and the risk of heart disease. [14]
Beer
Beer is made by brewing and fermenting hop flowers. It contains a high amount of water and polyphenols, which add antioxidant and anti-inflammatory properties. When consumed in low to moderate amounts, beer helps reduce cholesterol content in your body and improve cardiac health. [15]
Frequently Asked Questions
Does alcohol affect intermittent fasting?
Yes, alcohol contains calories, and it breaks your fast if consumed during the fasting window. When consumed in excess, it can lead to weight gain, inflammation, and cell damage. However, you could drink alcohol during your eating window.
How many hours does it take for your body to clear alcohol from your system?
This may vary based on how much you consume and your metabolism. When you consume alcohol, your body focuses on metabolizing it. Generally, it takes 12 to 36 hours for your body to clear alcohol from your system and start burning fat. How long does alcohol stop fat burning?
Can you drink alcohol on a 16-hour fast?
In a 16-hour fast, you can drink alcohol in moderation during the eight-hour eating window. You may experience adverse health effects and weight gain if you consume excessive alcohol, hampering your intermittent fasting benefits.
Final Words
Combining intermittent fasting and alcohol can be challenging. Alcohol breaks your fast and adds empty calories to your diet. However, low to moderate alcohol consumption can be considered with regular monitoring of your eating habits to avoid weight gain.
According to the CDC, alcohol consumption should be limited to two drinks or less per day for men and one drink or less per day for women. You can limit your alcohol intake to practice intermittent fasting and reap its benefits.
Also, alcohol consumption causes dehydration, and during intermittent fasting, you need to focus on your water and electrolyte intake. Do not break your fast with alcohol or plan to drink while on an empty stomach. When it comes to alcohol, it is essential to choose wisely and carefully plan your fasting routine.
References
Lichtash, C., Fung, J., Ostoich, K. C., & Ramos, M. (2020, July 7). Case report: Therapeutic use of intermittent fasting and ketogenic diet as an alternative treatment for type 2 diabetes in a normal weight woman: a 14-month case study. PubMed Central (PMC).
Calories in alcohol. (n.d.). Nhs.uk. https://www.nhs.uk/live-well/alcohol-advice/calories-in-alcohol/
Short term effects of alcohol on appetite in humans. Effects of context and restrained eating – PubMed. (2010, December 1). PubMed.
Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism – PubMed. (2005, January 1). PubMed.
Is alcohol consumption a risk factor for weight gain and obesity? – PubMed. (2005, January 1). PubMed.
H., Pizzino, G., Irrera, N., Cucinotta, M., Pallio, G., Mannino, F., Arcoraci, V., Squadrito, F., Altavilla, D., & Bitto, A. (2017, July 27). Oxidative Stress: Harms and Benefits for Human Health. Oxidative Stress: Harms and Benefits for Human Health.
Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects – PubMed. (2012, December 1). PubMed.
Effect of alcohol consumption on systemic markers of inflammation – PubMed. (2001, March 10). PubMed.
Björkholm, C., & Monteggia, L. M. (2015, November 11). BDNF — a key transducer of antidepressant effects. PubMed Central (PMC).
The neuropathology of alcohol-related brain damage – PubMed. (2009, April 1). PubMed.
DNA damage, DNA repair, and alcohol toxicity–a review – PubMed. (1997, September 1). PubMed.
Wang, H. J., Zakhari, S., & Jung, M. K. (2010, March 21). Alcohol, inflammation, and gut-liver-brain interactions in tissue damage and disease development. PubMed Central (PMC).
Phenolic composition and antioxidant activity in sparkling wines: Modulation by the aging on lees. (2013, August 29). Phenolic Composition and Antioxidant Activity in Sparkling Wines: Modulation by the Ageing on Lees – ScienceDirect.
Duthie, G., Pedersen, M., Gardner, P., Morrice, P., Jenkinson, A., McPhail, D., & Steele, G. (1998, September 30). The effect of whisky and wine consumption on total phenol content and antioxidant capacity of plasma from healthy volunteers – European Journal of Clinical Nutrition. Nature.
Marcos, Ascensión, et al. “Moderate Consumption of Beer and Its Effects on Cardiovascular and Metabolic Health: An Updated Review of Recent Scientific Evidence.” PubMed Central (PMC), 9 Mar. 2021
How Long Does It Take to Enter Ketosis While Fasting? Fast Track Your Weight Loss
When the body is in ketosis, it switches from using carbs as its primary fuel source to using stored fat. This occurs when there is a shortage of glucose in the body. Additionally, you can also induce ketosis through fasting or a low-carbohydrate diet.
How long does it take to reach ketosis when fasting? Your body usually goes into ketosis 12 hours after starting a fast, which can be achieved by intermittent fasting. However, it can sometimes take longer.
Studies show that it can take 24 to 48 hours for the body to enter ketosis. This is due to factors such as body composition, activity level, and diet (before fasting) which affect the speed of ketosis. [1]
What is Fasting Ketosis?
Fasting ketosis is a metabolic process where your body burns stored fat for energy instead of glucose. This happens during prolonged fasting when the body runs out of glucose.
Prolonged fasting causes a drop in insulin levels, a subsequent decrease in glucose utilization, and an increase in fatty acid metabolism. This results in the breakdown of fatty acids, thereby increasing the level of ketones in the bloodstream, ultimately helping you enter ketosis.
Fasting ketosis has been linked to several health benefits, including improved insulin sensitivity, weight loss, and reduced inflammation.
Can Fasting Help with Ketosis?
Yes! Fasting helps with ketosis. Ketosis occurs when there is a shortage of glucose in the body, which can be induced through fasting.
Fasting can help you attain ketosis if you aren’t already there. When fasting, the body uses stored fat for energy. The stored fat is broken into ketone bodies, which are used for energy. When ketone levels in the blood rise above a certain threshold, the body enters ketosis. [2]
In that sense, intermittent fasting can help you reach ketosis faster than the keto diet alone. Studies indicate that fasting combined with extended exercise depletes the liver’s glycogen stores and increases ketone production. [3]
How Long Does It Take To Reach Ketosis When Fasting?
Ketosis is a metabolic state where your body burns fat for energy. This typically occurs when the body has depleted its glucose stores (glycogen) and needs to rely on alternative fuel sources, such as fatty acids.
A typical fasting period of 12–72 hours will induce ketosis in most people as glycogen stores are depleted in this duration and ketone production increases. However, the time it takes to reach ketosis varies depending on factors such as: [4]
Individual metabolism: Each person’s metabolism is different; some people may enter ketosis faster than others.
Type of fast: Different fasts, such as water fasting, juice fasting, or fat fasting, may affect ketone production and the time it takes to enter ketosis.
Level of physical activity: Being physically active can help deplete glycogen stores more quickly and speed up the transition into ketosis.
In the worst-case scenario, it can take 2-4 days for your body to enter ketosis while fasting.
How To Tell If You Are in Ketosis
One of the most common ways to tell if you are in ketosis is by observing the signs and symptoms accompanying this metabolic state.
These include:
Increased thirst and dry mouth
Increased urination
Fruity/bad breath
Reduced appetite
Rapid weight loss
Increased energy
Better focus and attention
Changes in bowel habits
While these signs can be helpful, they are not always reliable indicators of ketosis. Measuring your ketone levels is the most reliable way to know if you’re in ketosis.
Blood ketone meters: These meters measure the concentration of beta-hydroxybutyrate (BHB) in the blood. A small amount of blood is drawn using a lancet, placed on a test strip, and then inserted into the meter. This method provides a highly accurate measurement of ketone levels but can be relatively expensive.
Urine ketone strips: These strips measure the concentration of acetoacetate in the urine. The strips are dipped in a urine sample, and the color change on the strip is then compared to a color chart to check the level of ketones. This method is inexpensive but not as accurate as blood ketone meters, as it only measures the excreted ketones, not those currently circulating in the bloodstream. [5]
Breath ketone meters: These meters measure the acetone concentration in the breath. A person breathes into the meter, and acetone is measured. This method is non-invasive and can be more affordable than blood ketone meters. However, it may not be as accurate, especially at higher levels of ketosis.
Keep in mind that the level of ketones in the body can fluctuate throughout the day and can be affected by factors such as exercise, diet, and hydration levels. Therefore, measuring ketone levels consistently, simultaneously, daily, and under similar conditions is best.
Ketosis Timeline
The fasting ketosis timeline can vary depending on the length of the fast and individual factors, such as metabolic rate and exercise habits. However, here is a general timeline of what happens during a fast:
Day 1–2
During the first 24 to 48 hours of a fast, the body depletes its glycogen stores and breaks down the stored fats for energy. As a result, the liver starts producing ketones as an alternative energy source. Blood ketone levels may begin to rise during this time, but it is not uncommon for it to take up to 3 days to reach optimal ketone levels.
Day 2-4
Between days 2 and 4 of a fast, the body shifts into ketosis, during which period it primarily uses ketones for energy. Blood ketone levels will continue to rise and may reach between 0.5 and 3.0 mmol/L, considered the optimal range for nutritional ketosis. [6]
Day 5-7
After five days of fasting, the body fully adapts to using ketones for energy. Blood ketone levels may be high, and many people report feeling a sense of euphoria, mental clarity, and increased energy. [7]
Week 2 and Beyond
After the first week of fasting, the body continues to use ketones for energy, and many people report feeling less hungry and more alert. However, it is essential to note that prolonged fasting can lead to nutritional deficiencies and other health complications.
Factors Affecting Ketosis
While fasting is a natural way to induce ketosis, the degree to which an individual enters ketosis can be influenced by several factors. Here are some of the key factors that can impact fasting ketosis:
Length of Fast
The length of the fast is one of the most significant factors influencing fasting ketosis. Generally, the longer the fast, the deeper the state of ketosis. While entering ketosis may take a few days, it typically takes at least 24 hours of fasting for the body to start using stored fat for energy.
Body Composition
Individuals with a higher body fat percentage tend to enter ketosis more quickly and deeply than those with a lower body fat percentage. This is because body fat is broken down into ketones and used as fuel during a fast.
Exercise Habits
Moderate-intensity exercise has been shown to enhance ketone production during fasting, leading to a deeper state of ketosis. Exercising in a fasted state can help deplete glycogen stores and rapidly increase ketone production. [8]
Hydration
Staying hydrated during a fast is vital for maintaining optimal ketone levels. Dehydration can cause blood ketone levels to rise, but it can also lead to electrolyte imbalances, which can have negative health consequences.
Pre-existing Health Conditions
Pre-existing health conditions, such as diabetes, can impact fasting ketosis. People with diabetes may have difficulty entering ketosis due to insulin resistance, which prevents the body from using stored fat for energy.
Consult a healthcare professional before attempting a fast, especially if you have a pre-existing health condition.
Tips for Achieving Ketosis Faster
Achieving fasting ketosis can be challenging but rewarding. Entering ketosis can take time, so be patient and consistent with your efforts. Here are a few tips to help you enter ketosis faster:
Start with a low-carb diet: A low-carb diet is important for ketosis. So, transition to a low-carb diet before starting your fast. Restrict your carb intake to under 50 grams daily and increase your healthy fat intake. This helps your body transition to ketosis faster.
Increase your healthy fat intake: Since fats are the primary energy source in a keto diet, add healthy fats to give your body the fuel it needs to produce ketones. Replace processed food with healthy fats such as avocados, nuts, and olive oil.
Track your carb intake: Tracking your daily carb intake helps you stay within your limit. Use a food diary or, better yet, a calorie-tracking app to keep track of your carb intake and adjust your diet accordingly.
Experiment with a short fast or fat fast: Short fasting, such as a 24-hour fast, depletes your glycogen stores and forces your body to produce ketones, thereby pushing your body into ketosis. Another approach that helps mimic fasting is the fat fast. The fat fast is when you eat foods high in fat with little to no carbs.
Increase protein intake: Consuming the right amount of protein helps prevent muscle loss and provides your body with the necessary components to generate ketones.
Exercise regularly: Regular exercise can help you achieve ketosis faster by depleting your glycogen stores and forcing your body to use stored fat for energy. Aim for at least 30 minutes of moderate-intensity daily exercise, such as brisk walking or cycling.
Consider supplements: Supplements such as MCT oil are quickly converted into ketones. So you can add it to your coffee or smoothies to support ketone production. Exogenous ketones, produced outside the body, can also help you enter ketosis faster.
Potential Risks and Side Effects of Fasting Ketosis
Despite its numerous health benefits, fasting is not for everyone. Like any other dietary or lifestyle change, fasting has potential risks and side effects, especially when it comes to fasting ketosis.
Here are some of the most common risks and side effects associated with fasting ketosis:
Electrolyte imbalances: Fasting can lead to electrolyte imbalances, which can cause a range of symptoms, including muscle weakness, fatigue, and an irregular heartbeat. Drinking enough water and consuming electrolytes helps prevent these imbalances and keep your electrolyte levels up.
Hypoglycemia: Hypoglycemia, or low blood sugar, is a potential risk, especially in individuals with diabetes, where your blood sugar levels drop to dangerous levels. Symptoms of hypoglycemia include dizziness, confusion, and loss of consciousness. If you have diabetes, it pays to monitor your blood sugar levels.
Keto flu: Some people experience flu-like symptoms when they first enter ketosis, including headaches, nausea, and fatigue. These symptoms typically subside after a few days or weeks but can be uncomfortable.
Dehydration: You must stay hydrated during a fast. Watch out for the symptoms of dehydration, namely headaches, dizziness, and fatigue. Ensure that you drink plenty of water and electrolyte-rich fluids during your fast.
Nutrient deficiencies: A prolonged fast can lead to nutrient deficiencies, especially if you are not consuming a balanced diet. Nutrient deficiencies can have serious consequences, including fatigue, muscle weakness, and hair loss.
Gastrointestinal issues: Changes in food intake can sometimes cause an imbalance in the gut bacteria, causing gastrointestinal issues such as constipation or diarrhea. A balanced diet rich in fiber helps prevent these gastrointestinal problems.
Increased cholesterol levels: A diet rich in fat, such as the keto diet, can boost cholesterol levels, increasing the risk of heart disease. [9]
Frequently Asked Questions
1. Will a 24-hour fast put me in ketosis?
Yes! A 24-hour fast before you start a ketogenic diet can put you in a state of ketosis. By the end of the fast, your body would have burned through its glycogen reserves and started burning fat for fuel.
2. How long after fasting does the body burn fat?
Approximately 12 hours after fasting, your body starts burning fat for fuel, increasing between 16 and 24 hours.
3. Does coffee break ketosis?
Coffee doesn’t interfere with ketosis. In fact, caffeine can help with fasting by increasing insulin sensitivity. But adding creamer, milk, or sugar can break ketosis.
4. What kicks you out of ketosis?
Consuming more than 50 grams of carbohydrates can stop ketosis.
Wrapping Up
Fasting ketosis, or producing ketones during fasting, has gained popularity recently due to its potential health benefits. When the body is in ketosis, it produces ketones as an energy source. This can lead to numerous health benefits, including weight loss, improved insulin sensitivity, and decreased inflammation.
Factors such as the length of the fast, body composition, exercise habits, hydration, and pre-existing health conditions can impact the level of ketones produced during a fast and hence influence the potential risks and side effects.
Ultimately, the decision to fast and whether or not to pursue fasting ketosis is a personal one that should be made in consultation with a healthcare professional. However, by understanding the potential risks and side effects associated with fasting ketosis and taking steps to manage them effectively, achieving the health benefits of this metabolic state while minimizing potential risks is possible.
References
Batch, J. T., Lamsal, S. P., Adkins, M., Sultan, S., & Ramirez, M. N. (2020, August 10). Advantages and Disadvantages of the Ketogenic Diet: A Review Article. PubMed Central (PMC). https://doi.org/10.7759/cureus.9639
Mattson, M. P., Moehl, K., Ghena, N., Schmaedick, M., & Cheng, A. (2018, January 11). Intermittent metabolic switching, neuroplasticity, and brain health. PubMed Central (PMC). https://doi.org/10.1038/nrn.2017.156
Collier, R. (n.d.). Intermittent fasting: the science of going without. PubMed Central (PMC). https://doi.org/10.1503/cmaj.109-4451
Peeke, P. M., Greenway, F. L., Billes, S. K., Zhang, D., & Fujioka, K. (2021, January 15). Effect of time-restricted eating on body weight and fasting glucose in participants with obesity: results of a randomized, controlled, virtual clinical trial. PubMed Central (PMC). https://doi.org/10.1038/s41387-021-00149-0
Gibson, A. A., Eroglu, E. I., Rooney, K., Harper, C., McClintock, S., Franklin, J., Markovic, T. P., Seimon, R. V., & Sainsbury, A. (2020, June 10). Urine dipsticks are not accurate for detecting mild ketosis during a severely energy restricted diet. PubMed Central (PMC). https://doi.org/10.1002/osp4.432
Gershuni, V. M., Yan, S. L., & Medici, V. (n.d.). Nutritional Ketosis for Weight Management and Reversal of Metabolic Syndrome. PubMed Central (PMC). https://doi.org/10.1007/s13668-018-0235-0
Low-carb diets, fasting and euphoria: Is there a link between ketosis and gamma-hydroxybutyrate (GHB)? – PubMed. (2007, January 1). PubMed. https://doi.org/10.1016/j.mehy.2006.07.043
M. Pinckaers, P. J., Churchward-Venne, T. A., Bailey, D., & C. van Loon, L. J. (2016, July 18). Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? PubMed Central (PMC). https://doi.org/10.1007/s40279-016-0577-y
Kosinski, C., & Jornayvaz, F. R. (2017, May 19). Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies. PubMed Central (PMC). https://doi.org/10.3390/nu9050517