16:8 Intermittent Fasting in Women Over 60: What the Research Shows

16:8 Intermittent Fasting in Women Over 60: What the Research Shows

A study of 45 women over 60 tested a 16-hour daily fast with an 8-hour eating window. After six weeks, the women lost almost 2 kilos, mostly from fat. Their muscle stayed about the same. Only about 1 in 10 women dropped out, making this fasting plan easier to stick to than some other diets.

Medical disclaimer: This article summarises published research for informational purposes only. It is not medical advice and is not a substitute for guidance from a qualified health professional. Always consult your doctor before starting any fasting plan, especially if you have an existing health condition or take medication.

The Short Version

• What they tested: Whether eating only within an 8-hour window each day could lower body fat in older women.
• Who did it: Przemysław Domaszewski at Opole University of Technology in Poland, published in the International Journal of Environmental Research and Public Health in 2020.
• How many people: 45 women, all over 60 years old.
• How long: Six weeks.
• What happened: The women lost almost 2 kilos, mostly fat, and kept their muscle.
• Read the study yourself: Int J Environ Res Public Health 2020 →

What They Wanted to Find Out

Many women worry that fasting as they get older will cost them muscle, not just fat. Researchers in Poland wanted to see if a daily fasting window could lower body fat in women over 60 without that cost. They also wanted to know how many women would actually stick to the plan. This matters more than the numbers alone, because a diet nobody follows helps nobody.

If you are curious how this compares to other patterns, see our piece on 16:8 fasting and body fat in older men or how fasting paired with walking helped strength in postmenopausal women.

Who Was in the Study

Who they were: All participants were women over 60 years old. Many were carrying extra weight. The abstract does not give a more specific age range or health history beyond this.

What the fasting actually looked like: Women fasted for 16 hours in a row, from 8 in the evening until noon the next day. They then ate during the remaining 8 hours of the day. The abstract does not say what drinks, if any, were allowed during the fasting hours.

What Happened

Women who followed the fasting plan lost almost 2 kilos in six weeks.

• Body fat went down along with the overall weight loss.
• Muscle mass stayed about the same, so most of what was lost was fat.
• About 1 in 10 women (12%) stopped following the plan before the end.
• This fasting pattern had fewer dropouts than other fasting diets mentioned in the study.

What Did Not Change

• Muscle mass did not change in a noticeable way.
• The abstract does not mention blood pressure, cholesterol, or blood sugar results.

What the Researchers Said

The researchers said this fasting pattern helped older women lower body fat without losing muscle. They also said this eating window was easier for women to stick to than some other fasting diets.

What This Means for You

• If you are over 60: This study suggests a 16-hour fast with an 8-hour eating window may help lower body fat.
• Worried about muscle loss: This is a common fear for women as they age. This study found no noticeable muscle loss after six weeks.
• For women specifically: All 45 participants were women over 60, so this result speaks directly to that group, not to younger women or to men.
• Easier to stick to: Most women stayed on the plan. Only about 1 in 10 dropped out.
• Pair it with movement: Other research shows fasting plus exercise can also protect muscle in postmenopausal women.
• Think about your bones too: A separate review found time-restricted eating did not reduce bone density across several trials.

What This Study Could Not Tell Us

• The study included only 45 women, which is a small number.
• It ran for just six weeks, so it cannot say what happens after that.
• All participants were women over 60, so results may not apply to younger women or to men.
• Some details, like exact drinks allowed during fasting, are not stated in the abstract.
• The abstract does not say who paid for the study.

The Study Details

Domaszewski, P., Konieczny, M., Pakosz, P., Bączkowicz, D., & Sadowska-Krępa, E. (2020). Effect of a six-week intermittent fasting intervention (the thing being tried) program on the composition of the human body in women over 60 years of age. International Journal of Environmental Research and Public Health, 17(11), 4138. PMID: 32531956

Common Questions

Does intermittent fasting work for women over 60?

In this study, yes. Women lost almost 2 kilos in six weeks by eating only within an 8-hour window each day.

Will 16:8 fasting make me lose muscle as an older woman?

Not in this study. Muscle mass stayed about the same while body fat went down.

How much weight did women lose in this study?

Women in the fasting group lost almost 2 kilos over six weeks.

Is 16:8 fasting easier to stick to than other fasting plans?

In this study, yes. Only about 1 in 10 women stopped following the plan, fewer than with other fasting diets.

How long do I need to fast to see results like this study?

This study ran for six weeks with a daily 16-hour fast. It does not say what happens over a longer time.

More Research Like This

• 16:8 Fasting Reduces Body Fat in Older Men — While Preserving Muscle
• Combining Fasting With Interval Workouts Helped Women Over 50 Get Fitter
• Fasting Plus Walking Boosted Muscle Strength in Postmenopausal Women
• Time-Restricted Eating Does Not Reduce Bone Density in Seven Trials
• Intermittent Fasting Improved Fitness in Postmenopausal Women
• Alternate Day Fasting Works Equally Well Before and After Menopause
• TREAT Trial: Did 16:8 Fasting Cost Muscle?

FastSyncer tracks every fast for you, and a new challenge starts on the 1st of every month — join free on the App Store.

You know what the study found. The app is where you find out whether it holds for you — join free on the App Store.