Experts Reveal the Perks of Intermittent Fasting for Women Over 50

Intermittent fasting, the eating plan that involves creating set amounts of time during which you fast or eat, has risen and fallen in popularity over the years. While it’s not for everyone, it does have many study-proven benefits to offer to a wide range of people. And if you’re looking at the benefits of intermittent fasting for women over 50, there are a range to choose from.

Meet the experts: Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety; Deborah Cohen, D.C.N., an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University School of Health Professions; Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy.

There are a handful of different approaches to intermittent fasting (a.k.a. IF), each of which changes the lengths of your eating windows and fasting windows. The most popular approach, the 16:8 diet, involves eating all your meals within an eight-hour window (such as 11 a.m. to 7 p.m.) and fasting for the other 16 hours of the day. In the 5:2 diet, another popular method, you eat fewer than 500 calories a day for two non-consecutive days every week and eat normally for the other five days. There’s also OMAD, or one meal a day, which is just as it sounds, and extended fasts that involve forgoing food for a day or more at a time.

But for women over 50 in particular, is intermittent fasting safe? Read on to find out if nutrition experts recommend this approach, along with the possible benefits it can deliver and how to determine if it’s a smart eating plan for you.

Intermittent fasting is generally safe for women over 50, but everyone is different. “IF can be safe for someone over the age of 50 if they are not a type 2 or type 1 diabetic who requires insulin, has hypoglycemia, or are on medications that require consumption with food,” said Deborah Cohen, D.C.N., an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University School of Health Professions. People with disordered eating or who have a history of a diagnosed eating disorder should also avoid following a restrictive eating program like this, she added.

While technically safe, it can be difficult to meet all your nutritional requirements if you’re doing intermittent fasting. “When you limit your window of consumption, you’re putting more pressure on your gut’s ability to absorb everything that is needed,” said Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. “Meals need to be incredibly varied and carefully balanced to include not only protein but potassium, phosphorus, iron, copper and other micronutrients.” This is tough to do for most people, he added.

Despite the challenges, there are a few perks you’ll likely enjoy if you try intermittent fasting over 50.

Weight loss

This is a big reason why many people try intermittent fasting. “There are some weight-related benefits,” said Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. Research has found that intermittent fasting may be as effective as calorie-restricted diets for weight loss.

Basically, IF is an alternative to consciously cutting back on how many calories you eat a day. If you’re not into restricting your calories, Cording said intermittent fasting can be a good option for weight loss.

Improved insulin sensitivity

“Intermittent fasting has shown promise in improving insulin sensitivity and reducing fasting glucose levels, which are crucial for preventing type 2 diabetes,” said Keatley. Research suggests that intermittent fasting may help improve insulin sensitivity and glucose tolerance in people with both type 1 and type 2 diabetes.

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Lower heart disease risk

Intermittent fasting may lower levels of inflammation in your body—and that could lower your risk of heart disease, Cording said. While the relationship between fasting and cardiovascular disease is still a bit unclear, some studies have found that fasting is beneficial in lowering heart disease risk.

If you’re on an intermittent fasting diet, it’s important to focus on good nutrition during your eating windows, Cording said. That means focusing on a healthy mix of protein, fat, and fiber. As for the right amount of protein to consume…it depends.

“Several factors influence protein needs, including age and activity level,” said Cohen. The recommended daily allowance (RDA) for protein for people aged 50+ is 0.8 grams/kilogram of body weight (0.36 grams/pound or 51 grams of protein for a 140-pound person or 65 grams for a 180-pound person). “However, some experts suggest that older adults need more protein to maintain their muscle mass, up to 1.2-2.0 gm/kg (0.54-0.91 grams/pound of body weight),” Cohen said. “This would amount to 76 to 127 grams of protein for a 140-pound person or 98 to 164 grams of protein for a 180-pound person.”

The best way to optimize your protein intake is to focus on lean animal proteins, Keatley said. “These would include egg whites, cod, tuna, mussels, bison, chicken breast, turkey breast, pork loin, and beef sirloin,” he said. “It’s also important to note that as we age, our ability to absorb protein decreases.” As a result, Keatley recommended spreading out your protein across several meals and snacks within your chosen eating window instead of trying to get it all in with a protein shake or one to two meals a day.

There are a few things to consider, including your health, lifestyle, and wellness goals, Keatley said. “It’s important to consult with a healthcare provider to discuss any underlying health conditions or medications that might interact with fasting,” he added. “They can offer personalized advice based on your health profile and ensure that any dietary changes won’t negatively impact existing conditions.”

It’s also a good idea to think about the different types of intermittent fasting and what type might work for you, Cohen said. If you’re interested in following an intermittent fasting diet, she also recommended roping in a professional. “It’s best to consult a registered dietitian who can perform a comprehensive nutrition and diet assessment and make evidence-based recommendations,” Cohen said.

If you want to give this a go, Keatley suggested starting with a less restrictive fasting schedule, such as 14:10. “That might help you gauge how your body reacts to fasting,” he says. Then, pay close attention to how you feel during the fasting periods. “Ultimately, the best approach is one that feels sustainable and supports your health and well-being without causing stress or significant discomfort,” Keatley said.

If you believe you are struggling with an eating disorder and need support, call the National Eating Disorders Association helpline at (800) 931-2237. You can text HOME to 741741 to message a trained crisis counselor from the Crisis Text Line for free.