For women over 50, intermittent fasting might help make weight loss and weight management easier. It could also improve health markers, like blood sugar and cholesterol. But there are risks to consider.
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Key Takeaways:
Intermittent fasting might benefit women over 50 by supporting weight loss, better blood sugar control, and improved heart and brain health.
Intermittent fasting comes with risks, like exacerbating the muscle and bone loss that naturally occur with age.
Check with a healthcare provider to make sure intermittent fasting is safe for you.
If approved by your provider, start with a 12-hour fasting period and slowly increase how long you go without food.
Intermittent fasting involves fasting for certain periods of the day or, sometimes, for an entire day.
For women over 50, intermittent fasting might help make weight loss and weight management easier. It could also improve health markers, like blood sugar and cholesterol. But there are risks to consider.
Read on for our full guide to intermittent fasting for women over 50, including the benefits, risks, and how to do it right.
Intermittent fasting — aka time-restricted eating — is when you eat all your food for the day during a set window. And then, at the risk of stating the obvious, you don’t eat at all (fast) outside of this window.
For example, you might eat all your meals between 7 a.m. and 7 p.m. and avoid eating food from 7 p.m. to 7 a.m.
Some intermittent fasting schedules are much stricter than this. Examples of intermittent fasts include:
16:8. This means fasting for 16 hours and eating within an 8-hour window. That could involve having your first meal at 11 a.m. and your last meal by 7 p.m.
18:6. This involves fasting for 18 hours and eating within a 6-hour window. It could mean eating your first meal at 12 p.m. and your last meal before 6 p.m.
Alternate-day fasting. This involves eating normally one day — no time restrictions to worry about — and then not eating at all the next day.
5:2. This schedule involves fasting for 2 non-consecutive days of the week (or having a very low calorie intake on those days) and eating normally for 5 days of the week.
During your fasting window, you’re allowed to drink beverages without calories, like water, tea, and black coffee — but no food.
There are many potential benefits of intermittent fasting for women over 50, including weight loss, improved blood sugar, and better heart and brain health.
Here’s what we mean.
You’re not imagining it. If you’re a woman over 50, you might have a harder time managing your weight.
Hormone changes during menopause can slow metabolism, and increase fat storage, especially around the belly. You also lose muscle with age, which can slow your metabolism further.
Intermittent fasting may help you lose weight after 50 and manage your weight going forward.
A 2024 study looked at women during menopause. The average age of participants was 51. Women either did a resistance and endurance exercise program alone or combined the exercise program with intermittent fasting on a 16:8 schedule.
After 12 weeks, women who exercised and intermittent fasted had a greater reduction in body mass index (BMI) than the group who only exercised.
The intermittent fasting group also saw a reduction in:
Fat mass
Waist circumference
Waist-to-height ratio
Another study looked at women after menopause with an average age of 57. It found that intermittent fasting and high-intensity interval training (HIIT) were linked to visceral fat loss. That’s fat that sits deep within your abdomen around your organs, which women tend to have more of during menopause.
The women in this study fasted for 16 hours and only ate between 7 a.m. and 3 p.m.
→ Read next: Losing Weight After 50
During menopause, you could develop insulin resistance, which is when your body doesn’t respond properly to insulin. You might also develop prediabetes or type 2 diabetes.
Intermittent fasting might reverse some of this damage and improve blood sugar control and insulin sensitivity.
The 2024 study above found that, for women around age 51, intermittent fasting and exercise led to a decrease in:
Blood sugar (glucose) levels
Insulin levels
Insulin resistance
→ Related: Diabetes Medications for Weight Loss
Declining estrogen during menopause can increase your risk of plaque building up in your arteries (atherosclerosis). This plaque buildup can lead to an increased risk of heart attack or stroke.
Intermittent fasting can fight against this decline in heart health by reducing blood pressure and low-density lipoprotein (LDL) cholesterol levels. It can also improve endothelial function — the function of the lining of the blood vessels.
Menopause can cause brain fog and cognitive decline. Though you have the wisdom of a life lived, growing older isn’t exactly great for the brain, either.
Intermittent fasting increases the production of a protein called brain-derived neurotrophic factor (BDNF), which supports brain health and function. Age-related loss of BDNF is linked to an increased risk of cognitive impairment and Alzheimer’s disease.
Intermittent fasting may improve memory and lower the risk of dementia, but more research is needed to confirm. It might also help glucose metabolism while lowering inflammation and oxidative stress, which could improve brain function.
A 2024 systematic review on men and women, mostly older than 60, found that intermittent fasting in various forms was linked to better cognitive function and mental health.
The risks of intermittent fasting for women over 50 include:
Nutrient deficiencies
Weight gain
Muscle loss
Bone loss
Fatigue
Dizziness
These side effects can happen to anyone doing intermittent fasting, but you might be more at risk if you’re over 50.
Another concern? There’s not much research on intermittent fasting in women over 50, especially on very long fasts, so we don’t fully know the impacts.
Here’s what to look out for.
If you’re restricting your eating to a small window of time, you might struggle to get in all the nutrients your body needs. That includes protein, fiber, healthy fats, and carbohydrates, which all play a key role in health at any age.
You might also miss out on micronutrients, like calcium, vitamins, and omega-3 fatty acids.
Eating a healthy diet with a variety of whole foods can ensure you’re getting enough nutrients to fuel your body.
This might seem counterintuitive, but another risk of intermittent fasting is weight gain. This can happen if you restrict yourself too much during your fasting windows and overeat during your eating windows.
Make sure you’re getting in enough protein, fiber, and carbs to (hopefully) avoid spikes in hunger and overeating. Start with a smaller fasting window to see how your body reacts.
→ Learn more: Does Intermittent Fasting Work for Weight Loss?
It’s normal to lose some muscle with age. But intermittent fasting might cause more muscle loss if you’re not getting enough protein during your feeding window.
To preserve muscle mass, eat plenty of protein. Go for lean protein sources like:
Chicken
Turkey
Fish
Eggs
Tofu
Lentils
Besides eating enough protein, strength train to build and maintain muscle. This can include working out with:
Bodyweight exercises
Dumbbells
Resistance machines
→ Read: Strength Training for Beginners: An Easy-to-Follow Guide
It’s also normal to lose bone mineral density with age — and rapidly during menopause. After 50, you might have weaker, more brittle bones and develop osteoporosis (when bones are weak, fragile, and easily breakable). In fact, one in five women over 50 has osteoporosis.
Intermittent fasting might add to the problem if you’re not getting enough nutrients in your eating windows.
To maintain bone density, make sure you’re eating enough calcium, vitamin D, and protein. And do weight-bearing exercises, like strength training and jogging.
Side effects of intermittent fasting can include:
Fatigue
Weakness
Headaches
Dizziness
Irritability
This might interfere with your work, family life, or even lead to falls and injuries if you’re unstable on your feet.
If you experience these symptoms, break your fast and get some food. Make sure you’re drinking enough water, and take electrolytes to avoid dehydration headaches.
Consider a shorter fasting window, eating more during your feeding window, or stopping intermittent fasting altogether if you regularly feel these side effects.
If you’re still in perimenopause — the time leading up to menopause — intermittent fasting might lead to irregular periods. Yep, even more irregular than they might already be.
Fasting could also worsen perimenopause symptoms, like fatigue and mood swings, and it can lead to an increase in cortisol.
If you’re curious about intermittent fasting as a woman over 50, here are the steps you can take to get started.
First, get expert medical advice to make sure intermittent fasting is safe for you.
Your healthcare provider can look at your overall health, medical conditions, and any medications or hormone replacement therapies (HRT) you’re on to determine if fasting is right for you. They might also recommend a fasting window to follow.
If you have health conditions like prediabetes or diabetes, your provider might want to monitor you more closely to make sure your blood sugar levels don’t get too low.
There are many ways to go about intermittent fasting. It might take some trial and error to find an eating pattern that suits you.
Start easy, perhaps with a 12-hour eating window, and move to smaller eating windows when you’re ready.
You can change your eating habits at any time if you feel side effects like fatigue or dizziness, or if you feel disordered eating behaviors crop up.
Consider having your eating window earlier in the day — e.g., 8 a.m. to 4 p.m. instead of 1 p.m. to 9 p.m. An earlier window isn’t great for late-night socializing, but eating earlier might be better for your body clock, sleep, and hormones.
Remember, most people sleep through some of their fasting window. That way, you can be awake during your entire eating window.
When you’re eating within a time-restricted window, it’s crucial to make sure you’re getting plenty of healthy foods.
Focus on:
Protein
Fiber
Healthy fats
Whole grains
Fruits and veggies
Go for whole foods and balanced meals and snacks.
Consider tracking your macros (how much of each macronutrient you’re getting — that’s protein, carbs, and fats) or working with a dietitian or nutritionist to ensure you’re getting all the nutrients you need.
Fasting, in this case, doesn’t mean nothing can pass your lips. You’re allowed to drink calorie-free beverages — this is actually encouraged.
That can include:
Water
Unsweetened tea
Black coffee
Make sure you’re drinking plenty of water to minimize headaches and fatigue. Drinking more water might also keep you feeling fuller during your fasting window.
Intermittent fasting may be beneficial for women over 50, but there’s not that much research on it, and it’s not right for everyone.
Here’s what you need to know before you start:
Intermittent fasting might come with benefits. It could help women over 50 lose weight, maintain a healthy weight, and improve heart, brain, and overall health.
There are some risks. It can be harder to get in the nutrients you need, leading to muscle and bone loss. Women over 50 already lose muscle and bone mass, so eating well and eating enough is even more important.
Start small and stay flexible. Start with a 12-hour fasting window and gradually increase how long you fast for to see how to feel.
Finally, don’t be afraid to reach out for advice. A healthcare professional can make sure intermittent fasting is right for you.
If it’s not, there are other ways to lose weight and improve your health at age 50 and beyond.
Get answers to frequently asked questions about intermittent fasting for women over 50.
There isn’t a set number of hours a woman over 50 should do intermittent fasting. Start with a gentle fast, like a 12-hour fast overnight. Fasting for 16 hours, along with exercise, could lead to a reduction in BMI, fat loss, and improved blood sugar control in women over 50.
There isn’t one best intermittent fasting window to lose belly fat. Everyone reacts differently to fasting. However, research has found that fasting for 16 hours (along with an exercise program) and eating between 7 a.m. and 3 p.m. leads to reduced visceral fat.
Intermittent fasting can be safe over 50. Research suggests that when done alongside exercise, it can lead to benefits like weight loss, lower blood pressure, and improved blood sugar control. But there are also risks, including muscle loss, bone loss, and side effects like dizziness and fatigue.
You shouldn’t try intermittent fasting if you’re very elderly, have immune deficiencies, or are pregnant or breastfeeding. People with a history of eating disorders or diabetes should proceed with caution and only under the supervision of a medical professional.
Check with your healthcare provider to make sure intermittent fasting is right for you. They can look at your health, medical conditions, and any medication you’re on.
More research is needed to know exactly how intermittent fasting works for weight loss. You might eat fewer calories and be more mindful of nutritious foods. Fasting could also cause your body to use fats for energy, instead of glucose, and lead to reduced insulin spikes and inflammation.
There isn’t one best intermittent fasting schedule for menopause. The best schedule for you depends on your health, medical conditions, and how your body reacts. Some research suggests that a 16:8 schedule — fasting for 16 hours and eating within 8 hours — can lead to a lower BMI, fat loss, and better blood sugar and blood pressure in women during menopause.
→ Read next: Menopause Weight Gain
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