In order to lose weight, there has been a lot of trend of intermittent fasting. Most people adopt this method of weight loss in a hurry to lose weight quickly.
Age affects our body’s texture as well as the entire health. Especially women’s body has to face many challenges. From changes in metabolism, one has to go through hormonal fluctuations. At the same time, these challenges increase even more after the age of 40. These days, there are many types of dieting to lose weight, one of which is also the Benefits of Intermittent Fasting.
Eminent fasting in women above the age of 40 not only helps in controlling their weight, but also helps in dealing with the troubles caused by hormonal changes and menopause. However, it is necessary to include it in its routine in a systematic and safe manner for its positive effect on the body. So let’s know how you can follow it according to your age.
What is intermittent fasting?
Dietician Kajal Shah says- Intermittent Fasting is a dinner pattern, which distributes your day in the time of eating and fasting. In this, you fastened for a few hours, that is, you stay hungry and then eat food and follow these bicycles daily. Fasting reduces hungry hormones and strengthens metabolism. Gradually it helps in controlling your weight. Benefits of Intermittent Fasting focuses on when you should eat and when to fast.
16-8 methods, under this method you fast for 16 hours and eat food within 8 hours and fast on alternative day. However, when it comes to intermittent fasting for women, many factors including age affect your weight.
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Intermittent Fasting, Women and Age Effects for Women
As our age increases, our metabolism starts to weaken, hormonal changes come and muscle mass also starts to decrease. Kajal Shah says- ‘Metabolism, hormones and muscle mass tell how your body reacts to Benefits of Intermittent Fasting.
Women can experience different results compared to the youth. Such as feeling changes in insulin sensitivity, cortisol level and muscle recovery. However, women over 40 years of age can follow intermittent fasting, as it shows effects in the body.
Is Intermature Fasting safe for women over 40 years of age? (How Intermittent Fasting Safe after 40)
Kajal Shah says- ‘If the Benefits of Intermittent Fasting is done properly, then it is safe and beneficial for women above 40 years of age. It supports weight management and makes metabolic health strong. In addition, it promotes cellular repair. However, it is necessary to do intermittent fasting keeping in mind their medical health and lifestyle. So before starting it, please consult the doctors. Especially those who have some serious health problems.
How to do women over 40 years of age? (Tips to follow intermittent fasting)
1-Give priority to food rich in rational elements
Because, fasting reduces your desire to eat food, so every mile must include nutrients like protein, fiber, healthy fate and vitamins. As a research published in the Nutrition Journal, ‘food with high micronutrition makes you feel less hungry, even if it is low in calories. It maintains muscle health and maintains the energy level as well. Therefore, women over 40 years of age should include fiber, protein, healthy fats and nutrients containing vitamins in their food.
Take care of 2-Brade sugar level
Entrectant fasting can help more than 40 years of age when you choose food that keeps blood sugar level control. Actually, insulin problems can occur if the age of more than 40. Therefore, include fruits, vegetables, whole grains, healthy fat and glycemic foods in your diet, it keeps your blood sugar level stable.
3-Keep you a hydrate
If you are doing intermittent fasting, then keeping yourself hydrated is very very when you are over 40 years of age. Dehydration can cause headaches and cravink problems. Maximum water, herbal tea or electrolyte filled drinks, which do not have sugar, will keep you away from any unwanted problem. You can also take this during your fasting window. It keeps you energetic as well as controls cravings.
4-Take care of hormonal changes
Intermittent fasting in women can also affect hormonal changes in their body. This may cause women to experience perimenopause or menopause, which can affect hungry hormones Grlin and Leptin) and stress hormones (cortisol). Kajal Shah says- Avoid being hungry for a long time, otherwise it can cause stress and hormonal disabilities. In such a situation, do intermittent fasting two or three times a week.
5-Fasting according to your activity
The muscle recovery rate goes down. In such a situation, the results of intermittent fasting can be affected in women above 40 years of age. If you are doing workouts with strength training and high intensity, then keep your fasting window accordingly and take special care of the post workout mile. This will help your muscles repair.
Take care of 6-Nind
What is the effect of intermittent fasting on women above 40 years of age, it also depends on their sleep. If you do not get enough sleep, then they affect your Hunger hormones, which makes fasting difficult.
According to a research published in the journal Scientific Reports, as your age increases, your sleep decreases and it reaches the lowest level at the age of 40. This is the reason that it is very important to have 7-9 hours of sleep for controlling hunger and results of intermittent fasting.
7-Avoid over-eating during the time of eating
Kajal Shah says- ‘If women over 40 years of age properly follow the intermittent fasting, then the effect is seen quickly. Many times after fasting time, more food becomes a cause for eating, so make sure that you do not over -eating and take food in the prescribed quantity. At the beginning of eating hours, take a balanced diet with protein, fiber and healthy fat. This also controls hunger. ,
8-listen to your body
How the body reacts to any kind of change depends largely on your age. Women over 40 years of age can cause mood swings, head baffling and fatigue due to intermittent fasting. Take care of the changes in your body and if the need is felt, you can reduce your fasting schedule slightly or you can eat something light when you feel weakness.
5 best method of intermittent fasting for women over 40
1. 12:12 Method
This method is hungry for 12 hours and eat food within 12 hours. It is the easiest method of intermittent fasting and is best for people suffering from hormonal disaster for beginors. For example, you should eat between 8 am to 8 pm and after that fasting for morning.
2. 14:10 Method
In this method you have to fast for 14 hours and eat within 10 hours. For example, eat between 10 am and 8 pm and then fast.
3. 16: 8 Federation
In this method you have to fasting for 16 hours and have time to eat food within 8 hours. For example – you can eat between 10 am and 6 pm and you have to fast in the following time. This is the best for those who have a habit of fasting.
4. Crassendo fast
This method is best for women over 40 years of age. In this method, you fasten 12–16 hours a few days a week. For women who are undergoing hormonal fluctuations, it is the best method of intrustant fasting. In this, instead of fasting daily, you can fast 2-3 days a week.
5. 5: 2 methods
In this method, you have to follow 5 days a week’s normal routine and fasting for 2 days. For these two days you have to control your calories within 500 to 600.
Who should not do intermittent fasting?
People with diabetes or hypoglycemia
Intermittent fasting can lead to fluctuations in blood sugar level. Those who are struggling with diabetes or low blood pressure problem should avoid intermittent fasting.
People with eating disorder
People who have health related problems due to fasting should avoid it.
Women with more stress
Women who have stress problems should avoid intermittent fasting, as it is at risk of growing stress hormones, which may further increase the problem of stress.
Women are on medicine
Women, who need food from time to time for certain specific drugs, should not do intermittent fasting.
Women with low weight
If you are underweight, stay away from intermittent fasting. This can reduce your weight further and the condition may be worse.
Pregnant or breastfeed women
It is very important to take care of nutrition during pregnancy. If you are pregnant or are breastfeeding the child, then stay away from intermittent fasting.
For women above 40, intermittent fasting can be highly effective in losing weight, but it is better to do it according to their medical condition and personal needs. Choosing the right way, prioritizing balanced nutrition and understanding the signs of the body will give advantages of intrormual fasting.
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