You must have noticed. From the age of 55-60, the metabolism slows down in an obvious way. It costs much more to lose weight and “eating well” for a few days no longer works as before. In addition, fat seems more “resistant” to diet and exercise, and on top of that, due to hormonal changes, it is distributed in the body in a different way: it accumulates more in the central area of ​​the body and on the hips.

After 50, fat is distributed in the body in a different way and the belly tends to accumulate more.

In addition, there is a greater appetite for sweets and bread, also due to hormonal changes and the fall in tryptophan levels: “the lack of this amino acid precursor of serotonin or” hormone of well-being “produces a great appetite for sweets, bread or chocolate, especially in the afternoons ”, clarifies Dr. Beltrán.

FASTING: KEY TO REACTIVATING THE METABOLISM

To lose weight you need your body to burn calories efficiently again and fasting, well planned and planned, can be the most effective tool to achieve this. Of course, Dr. Beltrán recommends it with some limitations “not to do it too long in hours of the day, a maximum of 14 hours of fasting and not to do it every day of the week, or in the same way.”

• Do you already know our book The great guide to intermittent fasting ? For only € 7.95 you will learn everything you need to know to fast, with weekly menus, recipes and tips.

HOW TO DO INTERMITTENT FASTING FROM THE AGE OF 50

The doctor recommends intermittent fasting (maximum 12 or 14 hours without eating) for 5 days a week with a light but complete diet of 1,600-1,800 kcal, combined with 2 days of semi-fasting in which 650 kcal are not exceeded daily. The combination of both fasts (12-hour intermittent and alternate days) will re-activate your metabolism and improve fat burning.

If you are healthy and strong, you could do a longer fast if you wanted, the 16/8 or even 24 hours for example. But after 50, better results are achieved by restricting calories only 2 days a week than by doing it continuously. Since in this way the body is forced to adapt and react to these changes, which activates the metabolism. In addition, it becomes more bearable, since the fasts are not prolonged, which allows more time to be carried out without a feeling of sacrifice.

1. Mild intermittent fasting for 5 days a week (no more than 12 hours without eating) with a complete diet of about 1600-1800 kcal, which will allow you to lose weight without starving. This fast is very simple, for example, if you eat dinner at 9 at night, breakfast should be at 9 in the morning.
2. Semi-fasting 5: 2 two days a week with a 650 kcal diet that will allow you to break the caloric rhythm and activate the burning of fats. These days –which should never be consecutive–, we do not stop eating, but the calories consumed are reduced, until reaching only 25% of what is usually taken, that is, a maximum of 550-650 kcal, divided into one or two meals. These two days are much stricter, in terms of the amount of food eaten, but you can go “placing” them in the week depending on your commitments and needs.

DOWNLOAD THE FASTING DIET FOR FREE IF YOU ARE OVER 50

EXAMPLE OF A 1,800 KCAL MENU (5 DAYS A WEEK)

• 9:00 Breakfast: Ideally, it should include a fruit, a dairy and a whole grain cereal (bread, oatmeal …). Between 300 and 400 kcal.
• 12:00 Snack: A fruit, a yogurt or a green smoothie. Between 150 and 200 kcal.
• 15: 00h Lunch: First, vegetables; second, meat, fish, egg … Garnish for bread, pasta or rice. Up to 600 kcal.
• 18:00 Snack: Hard-boiled egg, or 50 g of fresh cheese or tea with 2 whole grain cookies. Between 150 and 200 kcal.
• 9:00 pm Dinner: Like lunch, but prioritizing cooked vegetables (cream, stew) and white fish. Up to 400 kcal

650 KCAL MENU EXAMPLE (2 DAYS A WEEK)

• 9:00 Breakfast: Tea, coffee or infusion and 1 piece of fruit. 100 kcal
• 15:00 Lunch: 200 g grilled vegetables, 1 egg and 1 piece of fruit. 350 kcal
• 21:00 Dinner: Vegetable cream and yogurt. 200 kcal

NUTRIENTS AND FOODS THAT YOU SHOULD CONSUME ON YOUR MENUS WHEN YOU TURN 50

To counteract the passage of time and hormonal changes, Dr. Beltrán recommends including nutrients such as: chromium, omega 3 and tryptophan in the menus, “since they are activating substances that help to better metabolize fats and sugars.” And to control the craving for sweets and bread, the doctor recommends that you do not lack foods rich in tryptophan (a precursor substance of serotonin, the hormone of happiness).

WHERE DO YOU FIND THEM

• Chromium: Wheat germ, cereals, fruit, dairy.
• Omega 3: Blue fish, avocado, nuts, flax and chia seeds
• Tryptophan: Dark chocolate, banana, eggs, turkey, cereals …

MILD INTERMITTENT FASTING DIET

To make following this type of diet easier and also to include all the foods and nutrients you need from the age of 50, Dr. Beltrán has designed a 5-day diet of mild intermittent fasting (12/12) that you can download for free, as well as examples of 650 kcal daily menus so that you don’t lack ideas that you can also download for free.

• DOWNLOAD FREE THE 5-DAY DIET OF 1600 – 1800 KCAL AND ALSO THE 2-DAY DIET OF 650 KCAL

FASTING: 4 KEYS TO BE EFFECTIVE

Following these simple tips will help you achieve your goal more easily:

1. Plan the menus. Consuming only 650 kcal a day requires you to prepare yourself psychologically and to be mentalized. For this, it is essential to plan well the menus, the recipes you want to make, the foods you should have at home (and those you don’t).
2. Measure the waist before starting, during and after. The scale is important but the tape measure is even more so, especially after 50 years. In fact, the health figures are no more than 80 cm waist in women and 94 cm in men. The good news is that light intermittent fasting after 50 significantly reduces abdominal girth, which is everyone’s weak point at this age. You can check it if you measure yourself and write down your progress.
3. Organize the week. Not just the menu. If you exercise, avoid it or reduce it on semi-fasting days.
4. Drink a lot of water. When fasting or semi-fasting is essential to replace fluids and be hydrated. Don’t miss a bottle of water in your bag.

If you want to try the intermittent fa