The Absolute Most Important Thing To Keep In Mind if You're Intermittent Fasting and You're Over 60
"Eat small meals throughout the day" is tried and true guidance. However, it's not the be-all-end-all for weight loss and weight maintenance: Intermittent fasting offers a different approach.
Back up. What is intermittent fasting, anyway? "Intermittent fasting is the practice of choosing not to consume calories for a set period each day or for a day or days each week," says Alexis Supan, RD of Cleveland Clinic’s Department of Wellness and Preventive Medicine. "The most common type of intermittent fasting that is practiced is called time-restricted eating, where people only consume calories in a specific window of time—typically eight hours."
It may sound like a social media trend—and intermittent fasting certainly has its TikTok fans—but it can have real benefits. "One potential benefit is that people who practice time-restricted eating, where they limit their eating window to eight hours a day or less, see an improvement to their insulin sensitivity," Supan explains. "Another benefit is weight loss, especially for those in the habit of snacking at night."
For instance, 2023 research in the Journal of Clinical Endocrinology & Metabolism suggested intermittent fasting could even put Type 2 diabetes into remission.
While age "ain't nothing but a number," it actually does matter when it comes to intermittent fasting. "People under 18 should not practice intermittent fasting," Supan says. "Also, older adults over 60 should proceed with caution. Intermittent fasting has not been well studied in older people. If [you are] already at a healthy weight, intermittent fasting could cause too much weight loss."
That doesn't take intermittent fasting off the table for every person in the 60+ crowd, though. Supan and other dietitians shared top tips for people over 60 for intermittent fasting (including when to stop or avoid it altogether).
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The No. 1 Tip for Intermittent Fasting if You're Over 60
The most important thing to do if you're over 60 and intermittent fasting is to customize your eating window to fit your needs.
"If you are over 60 and want to try intermittent fasting, keep in mind that it is OK to start with a larger eating window," Supan says. For instance, Supan says, a person might begin with a 12-hour window and gradually decrease until they hit an eight-hour one.
Another expert agreed that different people will have unique needs and preferences when intermittent fasting, even if they're in the same age group. Remember, this approach is about meeting your goals.
"Consider fasting periods that align with your lifestyle and circadian rhythms, such as opting for earlier nighttime fasting, which may support improved insulin sensitivity and heart health based on emerging research," explains Michelle Routhenstein, MS RD CDCES CDN, a preventive cardiology dietitian at EntirelyNourished.com.
Earlier nighttime fasting—and eating during the day—has another crucial benefit: energy levels.
"You want to make sure you are eating at times to fuel your day and not having your eating window toward the end of your day when you are winding down for bed," Supan says. "Ideally, your eating window should end at least three hours before you lay down for bed."
Supan says that "closing the kitchen" at a particular time can be especially helpful if you struggle with after-hours snacking. "Sometimes it's easier for us to break bad habits when we give ourselves clear rules such as 'No eating after 7 p.m.,'" Supan explains.
Related: Can Eating This Type of Potato Every Day Help You Live to 100? Dietitians Weigh In
Other Tips for Intermittent Fasting Over 60
1. Talk to your doctor
Intermittent fasting can sound appetizing, especially if you're trying to lose weight or keep blood sugar in check. However, experts recommend you speak with your doctor before giving it a go.
"Work with a health professional to ensure adequate nutrient intake and minimize the risk of intermittent fasting, particularly if you have pre-existing health conditions and/or you’re on multiple medications," says Edwina Clark, MS, RD.
Supan also advises anyone with heart disease or diabetes to speak with their provider and says that anyone who is already at a healthy weight should proceed with caution.
2. Eat after working out
Clark recommends refueling your body after exercise and adjusting your eating window accordingly.
"Eating a combination of protein and carbohydrates post-workout stimulates muscle protein synthesis and is essential for building and maintaining muscle," Clark says. "Muscle mass starts to decline 3-5% per decade after 30 and preserving muscle helps maintain mobility, metabolic health and functional capacity as we get older."
3. Check drink calories
Intermittent fasting isn't just about solid food. It also includes the beverages you consume."If you have drinks with calories, this breaks the fast," Supan says. "Be sure that all drinks you have during your fasting window are zero calories."
Your best bet? "Drink plenty of water during fasting periods to stay hydrated, especially since aging adults may have a reduced sense of thirst," Routhenstein recommends.
4. Check your energy
Fatigue is a potential side effect of intermittent fasting, so keep an eye on energy levels. "Pay attention to energy levels and adjust fasting protocols as needed to avoid fatigue or discomfort, especially considering potential age-related changes in metabolism," Routhenstein says.
5. Look out for warning signs that it's not for you
Routhenstein suggests stopping and calling a doctor if you experience persistent:
Brain fog
Mood swings
Intense hunger
Significant or rapid weight loss
Digestive issues
Worsening health conditions
The biggest warning sign might be that you don't like it—and that's fine too. "If you don't feel good doing this, don't feel obligated to continue intermittent fasting," Supan says. "While intermittent fasting can be a great strategy for some, it isn't for everyone."
Next up: Here's How Drinking Enough Water Actually Impacts Weight Loss, According to Registered Dietitians
Sources
Alexis Supan, RD of Cleveland Clinic’s Department of Wellness and Preventive Medicine
Effect of an Intermittent Calorie-restricted Diet on Type 2 Diabetes Remission: A Randomized Controlled Trial Get access Arrow. Journal of Clinical Endocrinology & Metabolism.
Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished.com
