In case you don’t already know, there has been a diet trend that has been going around for quite some time. This diet trend is called ‘Intermittent Fasting (IF)’ and most people have tried it at some point.
You see people talking about what it is and vlogging their experiences on social media platforms like Instagram, Tiktok and more. The impact of this diet can be seen across the different age groups with individuals actively striving to transform their lifestyles.
So, what exactly is the fuss about intermittent fasting with people of all ages? In this guide, we will try to unpack this together.
Understanding How Intermittent Fasting Works
Intermittent fasting is a weight loss approach that practices restricting eating and drinking to specific times of the day. There is a structured fasting and eating window that you must follow in order to reap the benefits.
To put it simply, intermittent fasting works by making your body go through extended periods of time without food. In doing so, it allows your body to tap into stored energy reserves and undergo the different metabolic processes. During this period, the body go into a state known as ketosis, which is known to be beneficial for the body [2].
The Influence of Age on Intermittent Fasting
As we start to age, our bodies are bound to change. We will not respond to various lifestyle changes the same way that we did, some years ago. This includes intermittent fasting.
As we go through the different stages of our lives, our metabolism, hormones and overall health needs will evolve. Thus, this will affect the experience and benefits that we receive from fasting. These are some age-related factors to consider and understand before starting intermittent fasting.
Metabolic Changes
Age can affect our metabolism. When we age and we do not practice taking care of our health, our metabolism slows down. Young adults tend to have faster metabolism in comparison to older adults, thus making it easier for them to adapt to intermittent fasting. They may also potentially witness a faster change in terms of weight loss.
Hormonal Changes
Hormones plays an important role when it comes to regulating appetite, energy expenditure, and fat metabolism. As we age, our growth hormone and insulin sensitivity declines. This means that if intermittent fasting is done, there may need to be modifications to the fasting schedules so as to see better results.
Health Conditions & Medications
Especially for older adults, the risk of chronic health conditions such as high blood pressure, diabetes, heart disease and osteoporosis increases. Most of the time, it would require medications in order to manage the various conditions.
Certain health conditions and medications may influence the safety and effectiveness of intermittent fasting. Thus, such people would need to consult with their healthcare professional and make proper considerations before implementing intermittent fasting plans into their routine [3].
Intermittent Fasting Chart by Age
When it comes to deciding on a suitable plan, there is a need to consider different factors such as age, current activity levels, lifestyle and nutrition. To help you decide on what is the best plan for you based on your age, we have created an intermittent fasting plan based on age chart for your reference below:
For those aged 18-30
Individuals in this age group generally have higher energy levels and are more inclined to engage in social activities like having a night out with friends, eating out with the family or drinking with colleagues.
Based on lifestyle, you could opt for a more flexible schedule such as the 16:8 method where the fasting window is 16 hours and the eating window is 8 hours.
For those aged 30-45
Usually those in this age group would tend to have more responsibilities and tighter everyday schedule. Having to take care of children, doing household chores and managing existing work commitments can get overwhelming.
Thus, it may be worth considering to adopt a schedule that is easy to maintain like 16:8 or 14:10 method. Alternatively, if you need a longer eating window for whatever reason, you may also opt to do the 14/10 method.
For those aged 45-60
At this age, metabolism would have started to slow down leading to increased weight gain. For women, they would also start to experience hormone fluctuations at this stage from menopause. It may be beneficial for those in this age group to try sticking to a longer fasting window by following the 18:6 method (18 hours fasting, 6-hour eating window).
Throughout this fasting period, it is also important to focus on nutrition and eat healthily.
For those aged 60 and above
Older adults in this age group should adjust their fasting schedule according to their nutritional needs. These individuals have the risks of potential vitamin deficiencies and higher difficulty in meeting their daily nutritional needs.
Shorter fasts like 12:12 or 14:10 may be suitable for this age group in the case. With longer eating windows, they will have plenty of time to eat and meet their daily goals. It is extremely important to consult with a healthcare professional before going on this diet.
A healthcare professional with be able to give proper advice with regards to fasting and assess whether individuals have any underlying health conditions that may directly affect fasting.
Intermittent Fasting Schedule
Once you have determined the appropriate fasting plan to follow, you then want to create a fasting schedule to follow. Here’s an example of an intermittent fasting schedule:
Do take note that you do not have to follow this exactly. You may adjust fasting periods and timings based on what you are most comfortable with. This only serves as a guide to help you get started on your fast.
Benefits of Intermittent Fasting Across Different Age Groups
There are many health benefits when it comes to implementing intermittent fasting as part of your lifestyle. The benefits ranges from physical improvements like better body composition to cognitive improvements like better brain function. Notable advantages includes:
1. Weight Loss
One of the main benefits of doing intermittent fasting is weight loss. Generally, it helps to reduce the amount of meals that you are eating because of a strict eating window period to follow. This means a lowered calorie intake.
Studies have also been done to see if intermittent fasting can work as an alternative to calorie restriction and help participants to lose weight. Across all intermittent fasting trials, it was observed that overweight and obese patients experienced weight loss ranging from 0.8% to 13.0% of their baseline weight, with no significant adverse effects reported [5].
2. Reduces Risk of Type 2 Diabetes
Intermittent fasting has shown to help reverse insulin resistance and reduce blood sugar level. A reduced blood sugar level helps to reduce the risk of type 2 diabetes.
A study was done in 2018 with the use of Early Time-Restricted Feeding (eTRF), a form of intermittent fasting, for 5 weeks. The study concluded that eTRF improved insulin sensitivity, signifying the positive efficacy of intermittent fasting.
3. Reduces Risk of Heart Disease
Intermittent fasting can help to improve several risk factors for heart disease such as blood sugar levels, blood pressure, total and LDL (bad chloesterol).
4. Prevents Alzheimer’s Disease
Based on observations in a 2023 review, it was concluded that intermittent fasting could potentially reverse the effects of Alzheimer’s Disease or at least delay the onset of it.
However, there may be more researches need in future to confirm that it is a benefit of intermittent fasting.
Who should avoid Intermittent Fasting
Intermittent fasting (IF) may not be suitable for everyone, and certain individuals should exercise caution or avoid it altogether. Here are some groups who should consider avoiding intermittent fasting:
- Individuals with diagnosed eating disorders
- Children or adolescents
- Pregnant or breastfeeding women
- Individuals with pre-existing medical conditions
- Individuals with history of adverse reactions
Tips for Successful Implementation
To successfully implement intermittent fasting into your lifestyle, you have to establish a goal that you want to achieve with this diet. Not just that, but it is also about practicing mindfulness when approaching this diet. Here are some tips that will set you up for success:
- Start slowly: When implementing a new diet, it is important to not rush into it and slowly ease yourself into it. For example, you could start off with fasting for a few hours and gradually increase it. Doing so will encourage you to stick to the fasting regimen.
- Choose the right method: Do not feel pressured to pick a method that is challenging or follow exactly as the chart or schedule above. Always choose something that aligns with your goals and lifestyle. This way, you won’t be tempted to give up on making positive changes easily.
- Stay hydrated: Just like it is in daily life, always keep yourself hydrated. Drinking plenty of water can help you to curb your hunger and make you feel fuller for longer.
- Listen to your body: Pay attention to how you feel throughout the day. Notice your energy level, hunger cues and your well-being. If at any point you notice yourself feeling unwell, it is best to stop and adjust the plan accordingly.
- Consult a professional: If you are just starting out or you have pre-existing medical conditions, you are strongly advised to consult a health professional. This is to ensure that you are suited for the diet.
Age-Related Considerations
Especially for seniors aged above 60, it is best to start out slow and gradually work up to intermittent fasting and to consult a health professional for more advice. Some of the potential risks that seniors could face while on this diet are:
- Increased fall risk
- Possible vitamin deficiencies
- Lowered metabolic rate
Navigating Intermittent fasting for Well-being
To sum up, if you do decide to start intermittent fasting, you should consider choosing a schedule that best suits you based on lifestyle and understanding what is appropriate for your age. Take breaks whenever needed and always practice proper self-care and self-kindness. All the best on your intermittent fasting journey!
Other Diet Resources
If you liked this article, make sure to check our these articles on our JustFit Blog:
No Sugar Diet
Intermittent Fasting by Age Chart: FAQs
How many hours should I fast for my age?
There isn’t a specific duration of fasting that applies universally based on age. The amount of hours that you fast is dependent on what your health goals are and lifestyle factors. Some of the more common fasting methods would be 16:8 or One Meal A Day (OMAD). 16:8 method involves fasting for 16 hours and only having an 8 hour window period to eat. For OMAD, it is in its name and that is to consume a meal only once a day.
Does intermittent fasting vary with age?
It varies to an extent when you make considerations regarding metabolic health, lifestyle, health conditions and hormone changes. It is about adjusting it to your needs.
What is the best intermittent fasting time for fat loss?
The best timing for fat loss depends on the individual. There have been many people that found success in doing the 16:8 method. At the same time, there are others that don’t.
What is the age limit for intermittent fasting?
There isn’t a specific age limit for intermittent fasting, as its suitability depends on individual health status, medical history, and personal preferences.
Does gender matter for intermittent fasting?
It may influence how intermittent fasting is practiced. In general, both men and women can benefit from intermittent fasting, but individual factors such as hormonal balance, metabolic rate, and lifestyle may influence how fasting is approached and its impact on overall health.
References
[1] Elias, A., Padinjakara, N., and Lautenschlager, N. T. (2023) Effects of intermittent fasting on cognitive health and Alzheimer’s disease. Nutrition reviews, 81(9), 1225–1233. https://doi.org/10.1093/nutrit/nuad021
[2] Harvard Health Publishing (2023) Time to try intermittent fasting? [online]. Available at: https://www.health.harvard.edu/heart-health/time-to-try-intermittent-fasting
[3] Harvard Health Publishing (2020) Is intermittent fasting safe for older adults? [online]. Available at: https://www.health.harvard.edu/staying-healthy/is-intermittent-fasting-safe-for-older-adults
[4] Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., and Peterson, C. M. (2018). Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell metabolism, 27(6), 1212–1221.e3. https://doi.org/10.1016/j.cmet.2018.04.010
[5] Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., and Kelly, L. (2020) Intermittent fasting and weight loss: Systematic review. Canadian family physician Medecin de famille canadien, 66(2), 117–125.