Are you a man who is reaching 60 years of age this month and looking to bring change to your health? If yes, then you can try intermittent fasting! Intermittent fasting is a diet that allows you to eat anything and whenever you choose.
It consists of a period of eating followed by a period of fasting. Following an intermittent diet can bring many health benefits to seniors. However, do you think an intermittent diet is safe for seniors? Here, you will see a complete view of how intermittent fasting helps men over 60:
Is Intermittent For Men Over 60 Safe?
Intermittent fasting can be healthy for some seniors. But it also has considerable risks, if you have high or low blood pressure, heart disease, or diabetes. Seniors who are taking their medicines with food to avoid nausea may struggle to take intermittent fasting.
Furthermore, persons who use heart or blood pressure drugs may be more susceptible to hazardous potassium and salt imbalances when fasting. Many seniors take medications, often with food, and many have heart and blood pressure problems, so intermittent fasting may not be the best option.
Intermittent fasting can be problematic for persons with Type 1 and Type 2 diabetes because it causes blood sugar swings.
Best Intermittent Fasting Schedule for Seniors
The 16-8 intermittent fasting schedule is the most common and recommended for seniors. This includes eating within an 8-hour window and fasting for 16 hours. For instance, a senior could eat from 10 a.m. to 6 p.m. and then fast from 6 p.m. to 10 a.m.
Initially fasting up to 16 hours seems to be tough, especially for seniors. So, start with 12 hours of fasting and gradually increase the fasting time to 16 hours.
Reason to opt for 16-8 intermittent fasting method:
Easy to Follow: 16-8 intermittent fasting is straightforward to follow, and it includes nighttime hours when most people do not eat.
Flexible: In this fasting schedule, individuals can eat at their preferred time. It makes it easier to fit into a senior’s lifestyle.
No Caloric Limitations: Unlike other types of intermittent fasting, there are no restrictions in 16-8 intermittent fasting. You can eat your diet food in the 8-hour eating period.
Can be Customized: Seniors can modify their fasting and eating period according to their specific needs.
Encourages regular meals: With a limited eating timeframe, seniors are more likely to adhere to regular meal times, which can benefit digestion and overall health.
Promotes healthy habits: Engaging in mindful eating during the 8-hour time frame helps seniors to develop healthy eating habits.
Can be combined with other diets: Seniors who are following a low-carb or vegan diet can include 16/8 intermittent fasting into their routine.
Health Benefits Of Intermittent Fasting For Seniors
Helps in Losing Weight
Intermittent fasting is a popular way to lose weight and improve one’s health. Many seniors benefit from this type of diet. This strategy involves an eight-hour eating window and a sixteen-hour fast regularly, making it simpler to keep on time.
Even while alternative more restrictive approaches exist, such as all-day fasting two days a week or restricted caloric intake two days a week, the 16-8 intermittent fasting method is chosen because it consistently gives better longevity and overall outcomes.
Increase Human Growth Hormone
HGH is a hormone that stimulates tissue development and regeneration. The body releases HGH during sleep and activity, but fasting improves its production. Naturally less HGH is produced for older people.
This decreased output can lead to muscle mass loss, which is a significant issue for older persons who are more likely to acquire disorders such as osteoporosis. Intermittent fasting promotes appropriate HGH levels in the body. In this manner, you can maintain good health far into your golden years!
Increase Cellular Repair
Fasting can be an effective tactic in the fight against ageing. Intermittent fasting also promotes muscle growth and recovery after exercise, lowering post-exercise discomfort and speeding up injury healing.
For seniors, the body becomes less capable of responding efficiently to stressors such as physical exertion or injury. Intermittent fasting helps in overcoming these limitations by increasing their resistance to physical shocks.
Lower the Risk of Cardiovascular Disease
Another benefit of intermittent fasting is that it reduces the risk of cardiovascular disease. There are various ways intermittent fasting helps in better heart function. The first method involves lowering blood pressure, cholesterol, and triglycerides, minimizing the chance of developing heart disease.
Intermittent fasting also reduces blood sugar and insulin levels. It also boosts high-density lipoprotein, which is good cholesterol. These improvements lower the risk of getting diabetes or high blood pressure.
What to eat during intermittent fasting
When practising intermittent fasting, rather than focusing on when you eat, focusing on what you consume is essential. This helps to keep your physical and mental health in stable condition. Generally, intermittent fasting is an eating plan in which you fast and eat on your schedule. In that eating timeframe, you should only eat well-balanced and nutritious foods. Here, you can look into what to eat during intermittent fasting:
Lean Proteins
During intermittent fasting, you will often feel hungry. So, add lean proteins to your diet. This helps to build and repair tissues and keep you feeling full. The foods rich in proteins are chicken, fish, legumes, tofu, and eggs. Protein is essential for maintaining muscle mass, especially those fasting intermittently.
Healthy Fats
The next thing you need to include in your diet during intermittent fasting is healthy fat. Incorporating a healthy diet will help in the production of hormones and cell health. The foods that are rich in good fats are Avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats can also keep you satisfied during fasting periods.
Fruits and Vegetables
Generally, consuming more fruits and vegetables benefits seniors. Adding a variety of fruits and veggies to their diet regimen during the intermittent diet will bring multiple benefits to them. They are high in fibre, vitamins, and minerals while being low in calories. It makes them great for weight management and maintaining a balanced diet.
Whole Grains
Rather than choosing refined grains, choose whole grains to get more fibre and minerals. Try to include Quinoa, brown rice, oats, and barley in your diet, which offers sustained energy and supports appropriate blood sugar levels.
Food and Beverages to Avoid
Certain types of food should be avoided during intermittent fasting, which is widely regarded as a safe and healthful dietary practice. It is essential for the success of intermittent fasting to prevent sugary meals and liquids like soda, refined sugar and desserts.
These foods are mostly composed of empty calories, which can make intermittent fasting particularly difficult.
Furthermore, processed foods should be avoided, particularly those heavy in sodium or containing a high concentration of preservatives. Yoghurt and other dairy products may also trigger cravings or cause digestive issues.
Final words
A healthy diet and weight control can help you live longer and feel better overall. Intermittent fasting is simply one method for weight loss and improved health. Seniors who follow this diet and incorporate nutrient-dense foods into their meals can promote healthy ageing and general well-being.
FAQs
What is the Fastest Way to Lose Weight After 60?
The quickest approach to reducing weight over 60 years old is to combine a balanced diet, engaging in modest activities such as walking or yoga, and getting enough sleep. Intermittent fasting may also benefit in weight loss, but only under the supervision of a healthcare practitioner.
Can a 65-year-old adult take intermittent fasting?
Of course, yes! They can do intermittent fasting. However, they should consult the doctor before taking intermittent fasting.
Who can avoid an intermittent diet?
Seniors who have health issues such as high or low blood pressure, heart disease, or diabetes can avoid taking intermittent fasting.
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