IF programs for each age / gender range

Don't start.# One mealUntil learning this, 👌

Intermittent# Fasting: IF)

To suit age, gender and physical conditions.

It keeps it safe and effective in the long run.

👴 Aged (50 +)

Suitable for people who start health care.

Or a little history of chronic disease.

Recommended

12: 12 or 14: 10

One to two times a week is enough.

Focus on quality protein, vegetables and good fat.

Avoid starvation beyond 16 hours.

⚠️ Side warning# Nutrition

Protein must be obtained at least 1.0-1.2 g / kg / day.

Not suitable for continuous long fasting.

👩. A 40 + -year-old woman.

(Range# Hormone swings/ Before-After Menopause)

Recommended

12: 12 to 14: 10

Avoid long fasting in the first period.

Complete meals, not severe calories.

In tandem, light-medium exercise.

⚠️ Nutrition warning

Be careful of hormonal variation.

Adequate fat, iron and calcium should be obtained.

If there is fatigue, stop or adjust the pattern.

👨 Men aged 40 +

(Focus on reducing belly, increasing energy and maintaining muscle mass)

Recommended

14: 10 or 16: 8

Eat enough protein.

In tandem with training or resistance exercise

No need to starve too long.

⚠️ Nutrition warning

Protein should be at least 1.2 g / kg / day.

Don't neglect vitamins, minerals and dietary fiber.

🧑‍💼 Working people

(Life schedule is tight, stressful, little sleep)

Recommended

16: 8 or 18: 6

Adjust according to work and leisure time.

Drink enough water.

Reduce sugar, sweet drinks and processed foods

⚠️ Nutrition warning

Do not starve for more than 18 hours if you sleep less or are highly stressed.

Choose whole foods

✅✅✅

⚠️ Important: Good IF. Need to emphasize nutrition.

✅ enough protein.

✅ all vitamins and minerals.

✅ good fat + dietary fiber.

✅ not use fasting instead of quality eating.

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