Intermittent Fasting for Woman Over 50
More and more women over 50 are choosing intermittent fasting as a way to reverse the signs of aging and improve their overall health and wellness. But what is the best way to fast? How should you break your fast? Here I’ll discuss some options for the length of your fast and the importance of breaking your fast to optimize health.
How Long Should I Fast?
There are several popular intermittent fasting schedules:
16:8 (fasting for 16 hours, eating for 8)
14:10 fasting for 14 hours, eating for 10
12:12 fasting for 12 hours eating for 12
20:4 fasting for 20 hours eating for four
The 24 intermittent fast worked for me to reduce inflammation and help my hot flashes, insomnia, and night sweats. I also lost some of the menopausal weight gain. It was a big adjustment, but it helped me get back to a normal life.
How to break your fast
After fasting most of the day, I am ready to eat my 4:00 PM snack. When I first began the 24 interment fasting, I would reach for anything edible at snacktime but some of my choices weren’t the wisest. It was usually something processed or convenient. I needed a plan! Everybody is different and may need different foods. I feel fantastic when I have full fat, whole milk, plain yogurt with a few berries and a drizzle of honey. It’s delicious, quick to prepare, and gives me some much-needed protein. My body does the best when it has enough protein. listen to your body and pay attention to the foods that make you feel your best.
Let go of eating and fasting rules.
If you find yourself in a situation where you don’t have a snack or food available when it’s time to break your fast, you can extend your fast a bit longer. On days that I teach my college course, I don’t get home until 6:00 PM, so I can break my fast then. I still have until 8:00 PM to eat dinner. It’s great to stay flexible and do what works for you and your schedule.
Be good to yourself – eat good food!
I used to think that I could eat whatever I wanted junk food because I had fasted for 20 hours. I felt like I deserved a treat after a hard day. But then I realized I was just sabotaging myself. I’m trying to improve my health, so why would I break my fast with potato chips, fast food, or worse candy? Having a plan on how to break your fast will keep you on track. At the beginning of the week, shop for the items you want for your snack, and be intentional. I always make sure to have eggs, berries, plain yogurt, and honey. For meals, I make sure to stock protein, like chicken, and vegetables for a quick and simple side.
Final thoughts
Dear reader – I hope you are encouraged to plan both your fasting window as well as your feasting window. Keep it simple and listen to your body. Try different things and do what works for you. I can’t wait to hear about your fasting journey!
To your health,
Jennifer Kaye