The intermittent fasting by age chart: Everything you need to know

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Intermittent fasting is becoming increasingly popular. More and more people are interested in adopting this eating pattern. However, they want to do so with all the information at hand and in a conscious, committed manner. That’s why in this article we detail everything important about the intermittent fasting by age chart, so you know exactly how to proceed according to your age.

Intermittent fasting by age: Why has it become so popular?

Everyone has dieted at some point in their life. Some have done it to lose weight, others to achieve a sports goal, and still others for strict health reasons. Regardless of the reasons, we know this is a sensitive topic since most of the time diets are abandoned midway and people end up frustrated.

However, intermittent fasting seems to propose an alternative path to conventional diets, and that’s why everyone is talking about it. Those who have put it into practice assert that they have not only lost weight but also have significantly improved their relationship with food in an integral way. Furthermore, they claim to have developed new healthy habits that last over time, which markedly improves their quality of life.

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The Intermittent Fasting by Age Chart offers insights to guide you in selecting the fasting approach that aligns best with your age-related nutritional and energy needs.

Why is it important to consider age before starting intermittent fasting?

This is a very important question worth answering. It is important to analyze the aspect of age before starting intermittent fasting because the nutritional needs of a young person are not the same as those of an elderly individual. Therefore, their intakes cannot be the same.

Moreover, the body’s metabolism changes over time, as does its capacity to recover from certain stimuli. For instance, a young person can be more flexible in their diet since their metabolism is faster and their recovery capacity is also higher. On the other hand, an elderly individual should be more cautious, especially if they have underlying health conditions.

In conclusion, adapting intermittent fasting according to age makes it more effective and, at the same time, minimizes its risks.

What is intermittent fasting?

Intermittent fasting is an eating pattern that is organized based on periods when eating is allowed and others when it is not. The focus is not on what foods to consume, but on when to do so. The most common methods are fasting for 16 hours each day or fasting for 24 hours, twice a week.

The success of these plans is that by limiting intake, daily calorie consumption is reduced, which promotes weight loss. But that’s not all, as specialists assure that its benefits are multiple for improving metabolic functioning, insulin resistance, and reducing the risk of chronic diseases.

Common types of intermittent fasting

16:8 Method

This method is the most practiced since it is the simplest to follow. In it, you must fast for 16 hours and then you have 8 to eat. Of course, you can choose the schedule that best adapts to your routine, as long as you can keep the same schedule every day.

However, those who choose this method start their fast after dinner, so most of the fasting time they are sleeping. Then, they just have to skip breakfast and the morning snacks to have lunch.

There’s also the 14:10 option

This method is quite similar to the previous one. However, the difference lies in that the fasting window is shorter, while the eating window is longer. Definitely, this option is ideal for those who are starting with this practice, or for those who feel that the 16-hour fasting option is too long.


This is another valid option for intermittent fasting and is chosen by those who have difficulty remembering what time to start or end eating. In this way, all they have to do is divide the day in two, in one of those fractions they eat and in the other, they fast.


This method of intermittent fasting is practiced by those who already have a bit more experience on the subject. It basically consists of eating normally for 5 days of the week, and then completely fasting for another two. It should be noted that the fasting days cannot be continuous. For example, you could fast on Tuesday and Friday.

Another point to consider is that intake on the remaining 5 days is not free. In that sense, women consume a maximum of 500 calories and men 600, or the equivalent to 25% of their nutritional needs.

Intermittent fasting 19:5

This type of fasting is also known as 18:5. The difference lies in how long you decide to fast. Intermittent fasting 19:5 involves fasting for 19 hours and then allows for eating during a 5-hour window. Of course, it’s not the most common method since it requires a higher level of effort, and therefore, it’s usually practiced by those with more experience in fasting.

Intermittent fasting by age chart for free

This Intermittent Fasting by Age Chart will guide you in determining the best method to start with:

Age GroupRecommended IF MethodFocusConsiderations about Intermittent fasting by age chart
18-25 years16/8 or 14/10Muscle gain, Weight lossHigh nutrient density, Adequate protein
26-45 years16/8Weight maintenance, Health improvementBalanced macronutrients, Fiber-rich foods
46-65 years12/12Metabolic health, Disease preventionLower fasting frequency, Focus on heart health
Over 65 yearsConsult Healthcare ProviderOverall health, Nutrient intakeMonitor energy levels, Essential nutrient adequacy

Tips for practicing intermittent fasting according to age

Intermittent fasting can offer health and wellness benefits, but it’s important to tailor it to your individual needs, especially considering your age group. Here, we offer practical tips for each age group, focusing on the safety and efficacy of intermittent fasting.

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If you’re between 18 and 25 years old:

  • Prioritize Nutrition: Make sure to consume nutrient-rich foods during your eating windows to support your growth and development.
  • Maintain Balance: Balance your studies, work, and social activities with your fasting patterns, avoiding additional stress.
  • Listen to Your Body: If you feel fatigue or weakness, adjust your fasting periods. This age group usually has a high capacity for recovery, but it’s crucial to heed your body’s signals.

Intermittent fasting for people between 26 and 45 years old:

  • Integrate Fasting into Your Routine: Find a fasting schedule that fits your work and family lifestyle to ensure consistency and long-term sustainability.
  • Pay Attention to Metabolic Health: This is a good time to focus on preventing long-term health issues. Choose foods that support metabolic and cardiovascular health.
  • Hormonal Balance Matters Too: Women, in particular, should pay attention to how intermittent fasting affects their menstrual cycle and hormonal balance.

If you’re between 46 and 65 years old:

  • Prior Medical Consultation: Before starting intermittent fasting, consult a healthcare professional, especially if you have preexisting conditions.
  • Focus on Nutritional Density: As metabolism slows down, it’s vital to opt for foods that offer maximum nutrition to support bone, muscle, and overall health.
  • Moderation in Fasting: Consider softer intermittent fasting methods to minimize stress on the body and maintain muscle mass.

Over 65 years old:

  • Prioritize Nutritional Intake: Ensure you’re getting enough calories and essential nutrients to maintain energy and overall health.
  • Monitor Bone and Muscle Health: Include calcium and protein-rich sources in your diet to support bone and muscle health, crucial at this life stage.
  • Fasting and Physical Activity: Integrate intermittent fasting with a moderate physical activity regime, tailored to your capabilities and health needs, to promote mobility and wellbeing.

Each stage of life brings its own needs and challenges. Adapting intermittent fasting in a way that supports your health and lifestyle is essential to reap the maximum benefits while minimizing risks.

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The Intermittent Fasting by Age Chart offers insights on tailoring your fasting strategy to align with age-related metabolic changes, enhancing the effectiveness and sustainability of your fasting regimen.

Best intermittent fasting for women over 50

Intermittent fasting comes highly recommended for women over 50. It’s a known fact that metabolism slows down at this stage, leading to challenging weight gain, not to mention the hormonal changes typical of menopause. That’s why many in this age group seek healthy, sustainable long-term options, and intermittent fasting stands out as a solution. It’s key to start with a manageable fast and gradually adapt, ensuring you can maintain it long-term for benefits like lower blood pressure, improved triglyceride levels, and better insulin resistance—crucial during postmenopause.

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Intermittent fasting and running

If you’re aiming to lose weight and you’re into running, intermittent fasting could indeed be beneficial for you. It can also boost your athletic performance by enhancing fat burning and encouraging the body to use fat as an energy source. However, before embarking on this path, it’s crucial to consult a nutrition professional to ensure you’re selecting the right foods during your eating windows for optimal results.

Intermittent fasting bloating

It’s common to experience bloating in the initial days of intermittent fasting due to large meals during eating periods, which can overload the digestive system. To minimize discomfort, it’s advised to monitor the amount and type of food consumed, focusing on fiber and water intake. If bloating continues, consulting a specialist is recommended.

One final aspect to consider regarding intermittent fasting

With this article, we do not intend to advise this method, but rather to inform about why so many people incorporate it into their lives. With information, you can then decide whether you want to try it or not. However, should you decide to start practicing intermittent fasting, there is a recommendation we would like to make. Regardless of your age, choose the type of fasting based on your daily habits. Of course, age matters, but so does what your day-to-day is like. Only by considering this can you maintain the method for longer and see good results in the long term.

For example, if you are between 18 and 30 years old, it might be most convenient to choose an intermittent fasting plan that fits your social life. Of course, there is no age limit for having an active social life, but it is very likely that this age group is more prone to having lunch with coworkers or weekend meetings than someone at another stage of life.

On the other hand, if you are between 30 and 45 years old, the most functional and practical choice would be a method that adapts to your family life and work schedule. At this stage, the calendar is usually filled with commitments that cannot be avoided. Keep them in mind when choosing a fasting method. If you are between 45 and 60 years old, then it would be ideal to choose a method that supports the needs of menopause and protects you from the typical weight gain at this stage of life. Finally, if you belong to the over 60 age group, then you will want to choose a fasting method that ensures all your nutritional needs are met, as complications from dietary deficiencies often occur at this stage.

Conclusion on intermittent fasting by age

Intermittent fasting stands out as an adaptive approach to well-being, offering more than just a weight management strategy; it’s a practice that invites a deeper connection with the body’s needs and natural rhythms. The key to its success lies in personalizing it to each life stage, considering individual variations in metabolism, health, and physical activity. In essence, adopting intermittent fasting is embarking on a journey of self-discovery and balance, aiming to achieve optimal and sustainable health by listening to and respecting our body’s unique signals. Doing so, we not only improve our relationship with food but also cultivate well-being that nourishes both the body and the spirit.

Discover Your Ideal Fasting Plan with Our Intermittent Fasting by Age Chart!


Does intermittent fasting affect energy levels and concentration?

Yes, it can initially cause fluctuations in energy levels and concentration as the body adjusts. However, many report improvements in mental clarity and sustained energy levels once adapted.

How to handle hunger during fasting periods?

Drinking water, tea, or unsweetened coffee can help manage hunger. Staying busy and remembering that hunger is often temporary also helps.

Is intermittent fasting suitable for athletes or very active people?

Yes, but it may require adjustments to align eating periods with training times and ensure adequate nutrition for recovery and performance.

Can intermittent fasting improve sleep quality?

Some studies suggest it can improve sleep quality by regulating circadian rhythms, though effects can vary individually.

Are there long-term side effects of intermittent fasting?

Long-term effects are generally positive if practiced correctly, but there may be risks if proper nutrition is ignored or if preexisting health conditions are present.

How does intermittent fasting affect women, especially during the menstrual cycle?

Women may need to adjust the intensity and duration of fasting to avoid hormonal disruptions. It’s crucial to listen to the body and adapt as necessary.

Is intermittent fasting compatible with specific diets like vegan, keto, or paleo?

Yes, intermittent fasting is flexible and can be combined with almost any type of diet, as long as nutritional balance is maintained.

Can i drink peppermint tea while intermittent fasting?

Absolutely! Peppermint tea doesn’t contain calories, so it won’t disrupt your fasting. Plus, it’ll help you relax and can give you a feeling of fullness.

Here ends the article on “The intermittent fasting by age chart: Everything you need to know,” but don’t worry, because at Vegetarian Protein you still have lots of information to keep reading. Remember to come back whenever you have questions and visit our store if you need supplements.

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