Best Intermittent Fasting For Women Over 50 That Works

Women approaching menopause can have difficulty losing weight for various reasons, most of which are related to changes in hormonal balance. It’s no wonder that intermittent fasting is becoming so popular among women over 50, as it promises to boost metabolism, reverse cellular damage and improve mental clarity.

Unlike most diets that prescribe what to eat, intermittent fasting emphasizes when to eat by incorporating short-term fasting into your daily routine.

You may consume fewer calories, lose weight, and be less likely to develop diabetes and heart disease if you eat this way. This article aims to give you an overview of some of the best types of intermittent fasting for women. It is also to tell you which one is best for a beginner. So without further ado, let’s get started.

What is Intermittent fasting?

Intermittent fasting is eating within a specific timeframe. One of the most popular diet versions consists of fitting all your meals into an eight-hour window, followed by 16 hours of fasting before consuming food again. 

For example, you might eat between 10 am and 6 pm if you do it every day, and you might fast between 6 pm and 10 am the next morning when you wake up (including when you are sleeping).

Also, there is the 5:2 diet in which you split your week into five days in which you eat whatever you like and two days in which you restrict your calories severely, usually to 500 for women and 600 for men.

Some may think that fasting is an extreme dietary pattern to follow. However, advocates of this eating pattern claim that fasting induces your body to use fat as fuel, which leads to weight loss.

How does intermittent fasting work? Is there any evidence to support this?

Regarding health benefits, intermittent fasting seems interesting, but the latest findings are inconclusive. Over one year, a study published in April 2022 comparing two groups of subjects, one that ate only calorie-restricted foods versus one that ate calorie-restricted foods and time-restricted meals, found no impact on weight, fat or metabolic factors. 

The study found that people who ate only from 8 am until 4 pm did not lose significantly more weight than those who ate throughout the day. Caloric restriction was attributed to weight loss rather than a time-restricted diet regimen.

Additionally, findings have shown benefits for weight loss, insulin resistance, mental health outcomes, and brain cell activity.

Best Types of Intermittent Fasting for Women

Eating healthily during non-fasting periods is still imperative regardless of your choice. If you eat lots of calorie-dense foods during the non-fasting period, you may not lose as much weight.

There are several methods of intermittent fasting, each with its own rules and benefits. The best approach is one you can tolerate and sustain over the long term without adverse effects on your health.

  1. 16/8 Method: Also known as the Lengains method, this involves fasting for 16 hours and eating within an 8-hour window. For example, you could eat from noon to 8 pm and then fast from 8 pm to noon the next day. This is one of the most popular methods and is considered relatively easy to follow.
  2. 5:2 Diet: With this method, you eat normally for 5 days and limit your calorie intake to 500-600 on the other 2 days. The 2 days of caloric restriction can be consecutive or non-consecutive, and the goal is to create an overall caloric deficit.
  3. Alternate Day Fasting: This method involves fasting every other day by consuming very few calories (around 500) or nothing at all. This method can be more challenging, requiring high willpower and discipline.
  4. 24-Hour Fasting: Also known as the Eat-Stop-Eat method, this involves fasting for 24 hours, 1-2 times per week. For example, you might eat dinner one day and then not eat again until dinner the next day.
  5. Time-Restricted Feeding: This method limits the hours you eat rather than the calories you consume. For example, you might eat only between 10 am and 6 pm and then fast for the day’s remaining hours.

Remember that each option can have different effects on different people, so it’s always best to talk to your doctor before starting anything completely. Also, ensure you eat a balanced and nutritious diet during eating periods. This will ensure your body gets all the necessary vitamins, minerals, and nutrients.

The Best method of intermittent fasting for women – Recommended

In my opinion, out of all the methods mentioned in the list above, the 16/8 method is one of the best intermittent fasting methods. Fasting for only 16 hours, often done while sleeping, is considered one of the easiest to follow. 

The method also puts less strain on your daily life, as you can eat within an 8-hour window during the day, which is more convenient for most people.

There are also several health benefits associated with the 16/8 method. Researchers have found that it can boost metabolism, improve insulin sensitivity, and aid weight loss. Moreover, this method may enhance mental clarity and focus and reduce inflammation.

However, you should note that the 16/8 method isn’t right for everyone and that you should choose the best method. If you have any underlying health conditions, you should always consult a doctor before starting any diet or exercise program.


Intermittent fasting can be a great weight loss tool for women over 50. Choose the method that works for you. Several types of intermittent fasting include the 16/8 method, the 5:2 diet, and alternate-day fasting. 

If you’re considering starting a fasting program, talk to your doctor first to ensure it’s safe for you. A review published in Aging and Disease in 2019 show intermittent fasting can decrease weight, improve insulin sensitivity, and improve cardiovascular health among women over 50 (Reference: “Intermittent Fasting in Older Adults: A Review” by C. Pant et al., 2019). Women over 50 can benefit from it when approached with the right approach.

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