Intermittent fasting 16/8 for women over 45

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Intermittent fasting 16/8 for women is a nutritional option. We will learn how to use this technique for ladies over 45 years old.

What is Intermittent Fasting: Expert Opinions

Many women, in pursuit of an ideal figure, try various diets and methods of losing weight, but they are not always satisfied with the result. Nutritionists advise not to overuse diets that can be harmful to health, they recommend paying attention to effective ways.

The first thing to know is that intermittent fasting (IH) helps you get rid of those extra pounds quickly and effectively. It has been proven that this technique has a positive effect on the body of people who develop diabetes mellitus, especially during the period of remission.

Some diabetics were able to get rid of the main symptoms of the disease, and also did without taking medication during the period of compliance with intermittent fasting. The sugar level remained within the normal range.

How does the 16/8 system work?

This fasting scheme involves eating at a specific time. It is important to skip breakfast because the hormone cortisol rises in the body as soon as you wake up. Experts have proven that it contributes to many problems, including:

• increased blood pressure;
• violation of the menstrual cycle in women;
• problems with the absorption of calcium and collagen, which is very important for women after 45 years;
• skin and hair problems;
• the development of osteochondrosis and arthrosis;
• a decrease in the secretion of insulin into the blood and, accordingly, an increase in sugar levels.

Observing the dietary scheme, it is allowed to eat food for the allotted 8 hours, and the remaining 16 must be starved. During fasting, it is recommended to limit yourself to drinking, as a last resort, you can drink fruit juices and compotes.

Intermittent fasting according to the 16/8 scheme allows not only to lose weight, but also acts as a kind of prevention of the development of most diseases. Women who followed this diet noted a surge of energy and strength, an improvement in the condition of their skin, hair and nails.

However, many managed to achieve positive results only due to the fact that they considered the IS system not as a diet, but as a way of life.

General rules for intermittent fasting

Before embarking on this method of losing weight, it is important to prepare. A few days before this, coffee and other drinks that contain caffeine should be excluded from the diet. You also need to quit smoking. Nicotine and caffeine impair metabolism and metabolism, so the expected result may not come.

At the second stage of preparation, it is important to reduce the number of calories consumed; for convenient counting, you can install a special program on your smartphone. The average daily intake should be in the range of 1500-1700 calories.

It is important to visit a specialist and make sure that the body has a sufficient amount of beneficial vitamins and minerals. In case of nutritional deficiencies, 16/8 intermittent fasting is not recommended, especially for women over 45 years of age.

You should exclude the presence of chronic diseases, sleep at least 8 hours a day and make sure that physical activity is moderate. It is not recommended to use this scheme throughout your life.

Experts advise at the first stage to practice fasting no more than twice a week. In the process, you need to drink more water, and if unpleasant symptoms appear, stop the diet.

The benefits and harms of IG for the female body

Why is this system very popular nowadays? Let's consider its main advantages:

1. Acceleration of intercellular processes and timely production of hormones. If the body is deficient in food, it begins to starve, after which the level of insulin in the blood decreases significantly. As a result, the hormonal system begins to actively produce hormones responsible for burning fat. This contributes to the fact that the cells in the body are renewed several times faster, and the process of fighting excess weight is accelerated. The first positive results will be noticeable within a few days, the person will begin to feel better and healthier.
2. Intermittent fasting promotes rapid weight loss. This is achieved due to the fact that the body starts fat burning processes. The main plus is that, first of all, those reserves that the body has accumulated for a long time are consumed. Not all weight loss methods have this advantage, and this is a fact. With the 16/8 scheme, a losing weight woman significantly reduces food intake, respectively, the number of calories decreases, the body begins to take fat reserves for energy production. Thus, the weight goes away faster, especially from problem areas of the body (abdomen, arms and waist).
3. Acceleration of metabolism. Nutritionists have proven that IG for women over the age of 45 is an ideal method of losing weight, because the metabolism improves by 4-15% if the diet is followed. Due to this, fat accumulations are burned several times faster, respectively, people lose weight at an accelerated rate. The technique is especially effective for those who cannot get rid of extra centimeters at the waist. It has been proven that accelerating metabolism helps burn fat in the waist area, and intermittent fasting allows you to quickly and harmlessly solve this problem. Regular diets can not always please with such a result.
4. No muscle loss. With IG according to the 16/8 scheme, the production of the hormone, which is responsible for muscle mass, is inactively triggered, thanks to which it is not lost.
5. Strengthening the immune system and the body's resistance to various diseases. With such fasting, the body is less susceptible to the development of inflammatory processes and early aging. For women over 45 years old, this is the ideal method to stay young and beautiful for a long time. The condition of nails, skin and hair is improved, so there is no need to use any cosmetics.

Excellent prevention of the development of cardiovascular diseases, the risk of problems with blood pressure, gastrointestinal tract, nervous system.

How excess weight goes away

Studies have shown that fat accumulation is primarily removed from the waist and hips. This is due to the fact that fewer calories enter the body. According to statistics, overall weight loss ranges from 3 to 8% over a period of 3-5 weeks.

Contraindications to adherence to the dietary plan

Despite the large number of advantages, intermittent fasting has disadvantages and contraindications. Who is not recommended to repeat the system:

1. People with gastrointestinal diseases, that is, those who need to eat regularly.
2. Pregnant and lactating mothers. Women who are carrying a baby should not starve, a lack of nutrients can provoke the development of pathologies in the fetus. Similarly, it is not recommended to use the system during lactation.
3. In the presence of cancer. Such fasting can lead to the disease worsening, plus the patient may experience high blood pressure, headaches, fainting.
4. For women after 45 years, IG 16/8 is not recommended with a decrease in immunity, impaired liver and kidney function, an active lifestyle, depression, neurosis and insomnia.

Summarize

1. Intermittent fasting is a really effective way to lose weight.
2. With long-term adherence to the scheme, you can lose up to 30 kg in six months.
3. Before joining the system, you need to consult with your family doctor.
4. The fasting technique is not recommended for women who have chronic diseases, there is a deficiency of important trace elements and vitamins.