As we age, losing weight after 50 can be challenging, especially for black women over 50. There can be several reasons. To start, our metabolism slows down drastically. According to studies, the rate at which we break down food decreases by up to 10%. Not only is it difficult to lose weight, but some women gain weight in their later years. In addition, hormonal changes due to menopause cause fluctuation in weight. Despite these many challenges, intermittent fasting offers numerous health benefits, supporting weight loss and enhancing overall well-being for black women over 50.
What is Intermittent Fasting?
Intermittent fasting involves alternating cycles of eating and going without food.
Intermittent Fasting Methods
There are various intermittent fasting methods; below are just a few:
- 16:8 or 18:6 Method
- These methods allow you to eat within a 6-or 8-hour window daily and fast for the remaining 16-or 18-hour window.
- 5:2 Method
- In this method, individuals eat a healthy, balanced diet five days a week while limiting their calorie intake to 500-600 calories on the remaining two days.
- Eat-Stop-Eat or 24-Hour Fast Method
- With this method, individuals fast for 24 hours once or twice weekly.
- The Warrior Diet or 20:4 Method
- With the warrior diet method, individuals eat small amounts of raw fruit and vegetables during the day and have one large meal at night. With the 20:4 method, individuals fast throughout the day and eat within a 4-hour window.
- Alternate Day Method
- Using this method, individuals switch between days of regular eating and fast methods. On fasting days, they limit their food intake to 25% of their daily calorie consumption.
- 12:12 or 14:10 Methods
- With the 12:12 method, individuals eat within 12-hour windows and fast for 12 hours.
- With the 14:10 method, individuals eat within 14 hours of windows and fast for 10 hours.
Some Health Benefits of Intermittent Fasting
The research study reports the following benefits:
- Weight Loss and Management – Intermittent fasting may be an effective strategy for managing weight. Research studies indicate that some individuals experience weight loss ranging from 1% to 8%.
- I can personally attest to the benefits of intermittent fasting for weight management. After transitioning to a plant-based diet in 2019 and losing 25 lbs, I’ve maintained the weight loss primarily due to intermittent fasting.
- Improved heart health- According to a research study, intermittent fasting can enhance cardiovascular health.
- Lower risk of type 2 Diabetes—Because of its potential for weight loss, it can also reduce insulin resistance, a critical factor in type 2 diabetes.
- Brain and Cognitive Function – Studies suggest intermittent fasting can help improve verbal memory in adults
- Reduce Inflammation – Studies show intermittent fasting helps lower inflammation in the body.
- Longevity and Aging – Research suggests intermittent fasting may promote longevity by enhancing the body’s resistance to oxidative stress and improving cellular repair processes.
Practical Tips When Intermittent Fasting
- Stay Well Hydrated with water
- During the eating period, eat slowly and frequently
- Eat healthy, nutritious, plant-based foods
- Start Slow; begin with the 12:12 or 14:10 Method; the two methods work best for beginners.
- Reduce or eliminate processed foods from the diet.
- Avoid strenuous activities when fasting. However, light exercises and yoga are ok.
- Consult your doctor before starting
- Listen to your body
- Take it easy, and be flexible with your schedule
Disclaimer:
This article is intended for educational purposes only and should not be considered a substitute for professional medical advice. Before making any changes to your diet or starting an intermittent fasting regimen, it is crucial to consult with your healthcare provider. Every individual’s health needs are unique, and your medical professional is best equipped to review your specific health situation and determine whether intermittent fasting is appropriate for you. The information provided here is general and may not apply to everyone. Always prioritize your health and safety by seeking personalized medical guidance.
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