Intermittent fasting is a method of limiting eating for a specific period of time, helping the body switch to using stored energy from fat instead of food. This method works by activating metabolic processes that help protect the body when there is no food, thereby reducing excess fat, especially in the abdomen, where fat often accumulates after the age of 50.
To practice intermittent fasting safely, especially for women over 50 years old, you need to pay attention to some specific principles and strategies. Here are detailed steps to apply this method effectively and safely:
1. Consult a doctor
Before starting, it is important to consult a doctor, especially if you have a history of diseases such as diabetes, cardiovascular disease or endocrine problems. The doctor will help determine whether this method is suitable for your health condition and give specific advice.
2. Start slowly with a short fasting period
Do not start with a long period of fasting from the beginning, because the body needs time to adapt. You can start by fasting for 12 hours and eating for the remaining 12 hours. For example, you can eat from 7am to 7pm and fast from 7pm to 7am the next morning.
3. Choose a suitable fasting method
There are many types of intermittent fasting, you should choose the method that you find easy to follow and suitable for your lifestyle. Some popular methods include:
Method 16:8: fast for 16 hours and eat for 8 hours. For example, you can eat from 12 noon to 8 pm and fast from 8 pm to 12 pm the next day.
Method 5:2: Eat normally for 5 days, and reduce calories to just 500-600 calories for 2 consecutive days of the week.
Fasting every day: Eat normally one day, and fast or eat very little the next day.
4. Eat healthy during meals
Increase protein-rich foods such as lean meat, fish, eggs, and dairy. Limit processed foods, sweets, and greasy foods. At the same time, add more green vegetables and fruits to provide essential vitamins and minerals.
5. Drink enough water
When fasting, the body still needs water to maintain physiological functions. Drink enough water throughout the fast, you can add mineral water or water containing electrolytes to avoid dehydration and fatigue. You can also drink unsweetened herbal tea or black coffee during the fast.
6. Follow a gentle exercise routine
Combined with intermittent fasting, exercise will help improve weight loss results and overall health. Exercises such as walking, yoga or light exercise will help maintain health and increase metabolism. However, avoid high-intensity exercise while your body is fasting, as it can cause dizziness or fatigue.
